Training advice

[Corrado]

Hi guys.

 

Can someone advise me on what type of mtb training i can do to increase my avg speed on flat district roads.

I can comfortably do 26-28km/h for long stretches on flat district roads but i struggle to hold on for long to a group if they go above 30km/h.

 

I'm usually stronger in the climbing areas and would like not to compromise my climbing ability for flat road speed.

 

It needs to be restricted to cycling activity as i just don't have the time for gym sessions etc..

 

Any advice?

 

Ask away if there is something you guys need to know about my current training efforts.

 

Regards

Hugo

[Jakkals.]

I too struggle a bit on the flats, but can make up time on climbs and can hang on for most of the time on flats.

 

Specificy, train to ride stronger on the flats. Train to ride bigger gears.

[BarHugger]

Hi Hugo

 

It is simple, but there is a bit controversial thought to it. To go faster, you first must go slow......for very long distances. Being unable to hold on at 30km/h indicates that you are taxing your anaerobic energy system to much (with possible simultaneous blood lactate concentration increase......hitting the wall). A possible way of training can be the following: cycle at 20-22km/h for 9min, full sprint at max for 3min (total 12min). Repeat this 5-7 times and end off with a 15 min at 18-20km/h. Do this 3-4 times per week for 4 weeks (or a minimum of 10 training sessions). Also play around with the gears, and sometimes focus on increasing the cadence higher than what you are accustomed to.

 

According to the gains made a follow-up program can be prescribed. Please note that this is just a general training prescription. If you want a more specific approach it would be advised that you make contact with a professional trainer.

[fanievb]

best advice i ever got

 

hide in the bunch

[JohanC]

Hi Hugo

 

It is simple, but there is a bit controversial thought to it. To go faster, you first must go slow......for very long distances. Being unable to hold on at 30km/h indicates that you are taxing your anaerobic energy system to much (with possible simultaneous blood lactate concentration increase......hitting the wall). A possible way of training can be the following: cycle at 20-22km/h for 9min, full sprint at max for 3min (total 12min). Repeat this 5-7 times and end off with a 15 min at 18-20km/h. Do this 3-4 times per week for 4 weeks (or a minimum of 10 training sessions). Also play around with the gears, and sometimes focus on increasing the cadence higher than what you are accustomed to.

 

According to the gains made a follow-up program can be prescribed. Please note that this is just a general training prescription. If you want a more specific approach it would be advised that you make contact with a professional trainer.

 

This is the type of training you do at the Cadence performance centres.

['Dale]

Do some research - www.joefrielsblog.com

 

Some real useful stuff there.

 

Bottom line:

Spend 12 weeks or so building endurance (steady aerobic stuff to build your engine)

Then introduce some strength building (hill repeats, slow heavy cadence),e tc.

 

Lose some weight

Strengthen core

[Corrado]

Thanks guys.