DAY #: Do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips.
Follow this link for exercise suggestions Core Training for Mountain Bikers: http://lwcoaching.com/core-strength-for-mountain-bikers/
DAY #3: Warm up for 10 minutes with easy spinning.
Max Cadence Set: 10 X 1 minutes as 10 seconds max cadence and 50 seconds easy spin recovery. HR stays zone 2 and below.
Spin-Up Set: 8 X 2 minutes as 1 minute high cadence, 1 minute easy spin. HR stays zone 2 and below.
One Leg Pedaling Set: 8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays zone 2 and below.
10 minutes easy cool down.
DAY #3: After riding today do 15 minutes of core training. Choose a variety of exercises for your hips, abdominals and back. Examples are bridging, pillar exercises, crunches, back extensions, Pilates. Then do 15 minutes of stretching. Focus on your legs and hips.
DAY #4: Tempo intervals. On road or trainer. Do 4 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm.
DAY #5: Core training. Do a variety of exercises for your hip, abdominal and lower back muscles. Examples are bridging, pillar exercises, crunches, back extensions, Pilates.
DAY #6: Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs. (May be done on indoor trainer.)
DAY #7: Ride a flat to gently rolling course on the road or off-road, ride on a course with few technical obstacles and up to half of the ride on paved or dirt roads. Get at least 50% of ride time in heart rate zone 2. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous to build your aerobic endurance. Start working on your race day fueling plan by counting your calories, fluid and electrolyte consumption on this ride. Aim for two calories per pound of body weight per hour during your ride sourced mostly from carbohydrate. Fluid and electrolyte replacement amounts are dependent on the days heat and humidity. A moderate starting point for everybody is 20 oz of fluid and 400 mg of sodium per hour. If it is hot and humid you may need more. Weigh yourself before and after your ride. For every pound of body weight lost rehydrate with 24 oz of an electrolyte containing sports drink.