planning/structuring training sessions

[RudoJ]

Hi folks

So last year I started with MTB. Just plodded along trainingwise without much planning, except for the LSD rides once a week.

Since then I didt quite a lot of reading ( three e-books with training programs etc provided to me by Renier....thanks again buddy) and also The Mountain Bikers Training Bible by Joe Friel.

 

As I could see you can train endurance, threshold, temp, anaerobic, leg speed and strength as well as recovery sessions thrown in between.

 

My logic tells me that in order to be a good allround cyclist you need to work on all of the aspects as mentioned above.

 

How would you structure you training? Endurance is very NB, so that takes place over weekends, and at the moment I can train 3 days in the week, so working on threshold, anaerobic with recovery in between. Workout duration varies between 45min and 60min, with endurance anything above 90min.

[Gman1834]

sorry for the ignorance, but after reading The Mountain Bikers Training Bible by Joe Friel you should know how to structure your training. or do I miss something.

[RudoJ]

I have a good idea of how to structure it. (read last paragraph), so I will excuse the ignorance

just wanted to check from other hubbers how they do it, NOT steal ideas or perhaps beat you in the next race.....

[bikemonster]

What do you want to get from your cycling?

 

If you just want to be "better", ride two or three times in the week with mates, challenge each other and you will improve a lot.

 

Round that off by doing MTB events on weekends.

 

Unless you have the natural gifts to be a top athlete, don't sacrifice the fun.

[Zeps]

Try to have a goal for each training session - i.e. hill repeats, sprint repeats, recovery, endurance ..... Just an idea:

 

1 hill repeat session per week, next a recovery ride then a sprint interval session and your endurance on the weekend

 

Disclaimer - I am just a hacker who tries my best so take this as it is intended (use it, don't use it in other words)

[Gman1834]

I have a good idea of how to structure it. (read last paragraph), so I will excuse the ignorance

just wanted to check from other hubbers how they do it, NOT steal ideas or perhaps beat you in the next race.....

 

I did read the last paragraph, and it sound like you have a training plan . doing 3 90min (continiouise) sessions a week and a long ride over the weekend should push you into the a bunch for most races. If you could fit some Weight training inbetween that will be a bonus.

[vanniri]

First decide on the high-level phase you are in, for e.g. rest/recovery, base/build or race. These phases can be anything from 2-3 months long (depending on your goals).

 

Secondly, choose exercises appropriate to the phase. For e.g. base/build phase: endurance riding, power (gym and cycling), speed, etc.

 

Thirdly, select the exercises appropriate to the racing you intend doing, or alternatively focus on weak areas.

 

Some golden threads running through all phases:

1) Endurance is your base, always include at least on long endurance session per week, irrespective of phase your in. Lenght = at least 20% more than your estimated time of completing the race you selected

2) Work rate is a function of time + intensity + frequency

3) Progresively increase your work rate over time

4) Monitor your resting HR, adjust your work rate accordingly

5) Rest hard, train hard then rest some more

5) Eat within 20 minutes of exercise

[RudoJ]

Thanks to all of you that responded. Gman, me? A-Bunch....hmmm, perhaps in my dreams yes. It will become a bit of a drag for me then. I just wanna have fun on the MTB, and not die while doing it. Vanniri, Big S and Bikemonster, you speak many wise and true words!

 

Main goal for the year is Karoo to Coast, so training and local races will probably have to revolve around it. Will have to do more trails this year, have good range of places to choose from around PTA and Centurion.

 

Hope to meet some Hubbers this year

[Harry Potter]

Thanks to all of you that responded. Gman, me? A-Bunch....hmmm, perhaps in my dreams yes. It will become a bit of a drag for me then. I just wanna have fun on the MTB, and not die while doing it. Vanniri, Big S and Bikemonster, you speak many wise and true words!

 

Main goal for the year is Karoo to Coast, so training and local races will probably have to revolve around it. Will have to do more trails this year, have good range of places to choose from around PTA and Centurion.

 

Hope to meet some Hubbers this year

Dude, forget the A bunch for now, I rode VA and A bunch, let me tell you this, I’m talking road. I agree with B/Monster, if you just ride against yourself to improve your previous times then you can ride any ware, but if you want to be a top 10 finisher then you need to work your butt off, and train right, if you start in F bunch and you can finish top 5 every time then you need to move on to E bunch and train to be the best in the E bunch before you move on to D etc, It is easy to get seeded in A bunch, but it is a different story to ride in A bunch and finish top 20. If you are the best of C bunch and you move over to B bunch, you are now the kakest of the B bunch, until you finish top 5, then move over to A, etc, etc.