UN-STRUCTURED BUNCH RIDE

It’s always good to throw an un-structured bunch ride into your week. By riding with others, you will naturally mix up the intensity and get a good work-out! 

‘SWEET SPOT’ MTB INTERVALS SESSION

Here is an example of a session you can do out on the trails, targeting that sub-threshold intensity level (AKA ‘sweet-spot’). Use a variety of terrain for this session.

WARM UP

15-20min Low Intensity

2min Tempo Pace

1min Threshold pace 

1min Low Intensity]

X 2 sets 

5min Low Intensity

MAIN

3 x 15min @ 88-94% FTP or 95% THR *

Ride easy for 5-7min in b/w these intervals

WARM DOWN

15-30min Low Intensity 

*Obviously your power and heart rate will shift up and down a lot due to the variable terrain. The aim is for norm power and average heart rate to be within these ranges. 

You can progress this session by adding in time to each interval. For example, week 2 include 3 x 17min intervals. 

 

LONG ENDURANCE RIDE

Hopefully you will have time to include one longer endurance paced ride each week. I recommend starting with two hours in zone 2, and increasing this endurance ride by around 20-30min each week. Of course it is important to include some recovery weeks along the way, with decreased volume. Here is an example of how you can progress this endurance ride over an eight-week period:

Week 1 – 2hrs

Week 2 – 2.5hrs

Week 3 – 3hrs

Week 4 – 2hrs (recovery week)

Week 5 – 3hrs

Week 6 – 3.5hrs

Week 7 – 4hrs

Week 8 – 2.5hrs (recovery week)