| DAY |
HOURS |
ACTIVITY & TRAINING INTENSITY |
| Mon |
0hr |
Rest. |
| Tues |
1hr30 |
15min warm up building heart rate from Zone 1 to Zone 2 then
60min in Zone 3. This is a lower intensity effort, think about
keeping an even pace, steady cadence, use gears quickly as
terrain changes in order to maintain leg speed, pedal force and
heart rate. Use your MTB for this. 15min cool down gradually
moving from Zone 2 and last 5 minutes Zone 1. |
| Wed |
1hr30 |
On MTB, work on skills, try avoid taking heart rate into Zone 4. |
| Thurs |
1 |
20min warm up building heart rate from Zone 1 to Zone 2 then
4x2min intervals with 3min easy between intervals. Heart rate will
not be a useful guide, give it everything for 2 minutes, MAX effort.
15min cool down gradually moving from Zone 2 and last 5
minutes Zone 1. |
| Fri |
0 |
Rest. |
| Sat |
2 |
On your MTB, Zone 2 - 3 predominantly, with moderate efforts on
hills. You want to train to pace your effort, gear up quickly over the
top and return effort to Zone 2 - 3. |
| Sun |
2 |
MTB group ride, keep conscious of what you are doing with your
intensity level on hills and your pedal mechanics. You want to
finish this feeling like you could have carried on. |
