Learn how to grow your base fitness to keep going stronger for longer.
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.
15-20min Low Intensity
2min Tempo Pace
1min Threshold pace
1min Low Intensity]
X 2 sets
5min Low Intensity
3 x 15min @ 88-94% FTP or 95% THR *
Ride easy for 5-7min in b/w these intervals
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)