If you can only do three rides a week what should they be?

[Lone Rider]

I'm keen on doing more enduros but after what I experienced in KZN, I can't carry on with my current regime of one casual ride a week and maybe some dirt jumping on a Friday. My running takes up most of my time so I think I could only spare three mornings or afternoons.

 

How would you use those three rides to get the most out of them, fitness and skill wise? Long slow distance, fast ride, intervals?

 

What type of enduros?.....if you're planning on doing ultra distance and/or multi-stage racing, where you spend long hours ( 4hrs+) on the saddle, then building a solid aerobic base (3-5 hour LSD rides) will be in your best interests. If you want to compete in 40k-60k mtb races, which are over in around 2 hours, then rather spend more time building your threshold power and Vo2Max.

Edited May 21, 2014 by Lone Rider

[KidCharlemagne]

The general answer is one LSD, one FTP session and one VO2 max session.

[nonky]

.

Start your spruit ride with a push up to the northcliff ridge water tower, and join up the spruit at the top of Alberts farm.

 

 

details for that route, please?

[beanz]

details for that route, please?

 

It's on the road and you have to go through a access control gate (which is always open to pedestrians/cyclists). Ethel is pretty steep and you can pick up huge speed coming down there.

[JGR]

Add some swimming and join us in PE in April ...

 

If you are already doing running intervals an additional 2x intervals will be to much. Perhaps alternate running week interval training and cycling interval training. If you are not going to cut back on the running perhaps consider run specific weeks and cycle specific weeks or more planned block training to balance the two.

[Jocklaw]

Hill intervals, and do them as hard as your body tells you.

[King_Crispy]

 

 

Running normally consists of Monday gentle recovery, Tuesday intervals, Wednesday easy 8-10, Thursday tempo, Friday rest, Saturday time trial, Sunday LSD (1:30 to 2:00). Varying between 45-60km per week.

 

I noticed on the Enduro that although my aerobic fitness felt okay my legs were really weak after all the liaison climbs and they just didn't respond at sections where I needed to sprint. Completely dead! I started cramping badly at the end (quads when I stood, calves when I sat) and it was clear that I needed more time on the bike technically too, it took me a long time to loosen up. There doesn't seem to be a lot of overlap between cycling and running muscles because my pedaling legs are seriously weak (whereas I love hills when I run).

TITS, son

[blondeonabike]

One session with a rider slower than you, you need to take it steady, then one by yourself, focused and undistracted and one with a mate faster than you. This really helps me to pusher myself harder....I will kill myself chasing them down!!

[rouxtjie]

Since you are limited to three, you will have to mix bag it...ito hitting all zones in one week. Also suggest upping the length of intervals and shortning the rest by 10% every week. Cycle 3:1 ratio where week 1,2,3 is progressively getting harder and week four is recovery / maintenance week where you allow your body to build it new found form.

 

1 x long ride with friends, to keep motivation going(Sat or Sun) - 2 Hours +..leave HR monitor at home..focus on fun

 

1 x Tabata / VO2 max session...mixed bag of suffering(Tue)...3 x 4min tabatas(@ max power) with 4min rest, 4 x 1:30 VO2 intervals @ 106-120% of FTP..rest 3 minutes after each

 

1 x Tempo / lactate threshold IDT session(Thu)...3 x 10min Tempo @ 76-90% of FTP...rest 2:30 between intervals. Pyramid Lactate intervals, all @ 91-105% of FTP.....1:30..rest...2:30...rest....3:30...rest...2:30...1:30.

rest intervals should also progressively get longer to the top of pyramid and shorter going down the other side.

 

Enjoy.

[Rata Del Spruit]

What type of enduros?.....if you're planning on doing ultra distance and/or multi-stage racing, where you spend long hours ( 4hrs+) on the saddle, then building a solid aerobic base (3-5 hour LSD rides) will be in your best interests. If you want to compete in 40k-60k mtb races, which are over in around 2 hours, then rather spend more time building your threshold power and Vo2Max.

 

Enduro refers to a race consisting of untimed liaison climb sections followed by timed, fast and flowing downhill singletrack sections with riders released in 30 second intervals. The number of timed down stages is usually around three or four.

[Rata Del Spruit]

TITS, son

 

I know but I have to run for my mental wellbeing. If I don't run I start to suffer from depression. It's a great psychiatrist.

Edited May 22, 2014 by Rata Del Spruit

[ChUkKy]

I know but I have to run for my mental wellbeing. If I don't run I start to suffer from depression. It's a great psychiatrist.

 

You must be married, spoken like a married man