Training for your first endurance mountain bike race should be fun and rewarding! This 8 week plan will take you up to your 40-50 mile race. Each week involves workouts to maximize your time during the work week, and longer rides on the weekends to get you prepared for your upcoming event. This plan involves 7-9.5 hours of riding per week. Calculate your zones on week 2 with a field test. You can use heart rate or a power meter for this program. For personal coaching, personalized plans, weekly feedback, nutrition or wellness coaching, please email: firstname.lastname@example.org or visit www.potentialenergytraining.com.
Muscle Tension Intervals involve using a very hard gear (big ring) and high resistance. For the duration of the interval, you want to keep your rpms between 40-60rpms. Your effort will be moderate. If you are indoors and need more resistance on the trainer, try taking some air out of your tires. If you are outdoors, find a hill, a headwind, or a grassy park to add resistance.
Warm-up for 10-15 min. Then do:Do 3x7 minutes ON, 7 min OFF. Keep rpms between 40-60 during the interval.Before, inbetween, and after each interval, spin at zone 2 or endurance pace.
Hit the trails today! Work on your descending. Practice a technical section over and over again until you become more comfortable and confident.
- Use the front suspension to your advantage by pushing up and down on it, preload to get over obstacles.
-Stand while descending with your weight on the pedals to lower your center of gravity, you want to pivot around the bottom bracket and use weight shift to get over obstacles instead of slamming into them, anticipate trail features and LOOK AHEAD!
Warm-up for 10-15 min. Then do:
Zone 6: Everything you have to give!
5 x 30 sec on 1 min off; Full Gas effort!
Hit the trails today! Have fun and don't worry about efforts. Focus on keeping it smooth. Bring plenty of fluids and remember to consume 200 calories and hour. Eat the same things you plan to eat and drink during your race.
Today is your pick on what type of ride you'd like to do! Have fun!
20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determining training zones.
Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season. Your goal is to put out the hardest effort you can for 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes!
Start your warm-up 40 min before your field test.
Spin easy for 10 minutes to get the legs moving. Then do:
2x10 min ON, 5 min OFF @ Sweet Spot.
Spin for 5 min easy.