Working your way into the longer climbs requires good pacing and the ability to lift the power towards the crest. In this session we roll up some 5min climbs, with the final 2min being where the gradient and power kicks up.
This is a low intensity endurance session that focuses on your ability to judge your pacing.
By completing some steady state intervals under threshold power, you will develop the ability to gauge your effort based on "feel" without having to look at the data for feedback.
This session also serves the purpose of effectively building endurance.
The ability to accelerate into corners and to be better placed for the start of a climb is an important factor in any MTB race. But quite often these accelerations occur from an already high, steady power.
In this session, we replicate this demand by completing a series of sprints that are preceded by a steady state effort.
Working your way into the longer climbs requires good pacing and the ability to lift the power towards the crest. In this session we roll up some 5min climbs, with the final 2min being where the gradient and power kicks up.
Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.
Another low intensity workout where we focus on leg speed today. The majority of the session is spent within zone 2. However, we hit some some 1min high cadence efforts during the session. All this then culminates with a steady state zone 3 effort.
One aspect of performance that can be improved the most through correct application of interval training is the lactate threshold. Training to improve threshold power is typically performed either just below or ideally, just above threshold for extended periods.
One of the best ways to hit this area of fitness is through structured efforts in ERG mode. You have no choice but to hit the power.
This endurance session focuses on replicating the demands of outdoor rolling hills. Just like outdoors, we have a targeted lower cadence for the hills, but the power is well under threshold. The body of this workout involves repeated medium intensity efforts ranging in length from 2 to 3min.
Today is all about leg speed! You're going to come across situations in racing and training, that require you to produce high cadence and high power. Over the course of 1min, we are going to build cadence from fast, to faster!
Not every course is made up of gentle long climbs. Sometimes a course consists of rolling, punchy climbs that require large changes in cadence and power.
Generally, the 1st effort is comfortable. But come the 4th and 5th effort, the legs have fatigued. Today we train for the demands of these repeated rolling hills.
Zone 2 training is one of the most important aspects of any training plan. We don't always get faster by training faster.
In Zone 2 training we are stimulating your type I muscle fibers (slow twitch). Spending time in Zone 2 is absolutely essential to improving performance.
Tempo work is the basis of many training programs and is an area of great necessity. The key benefit to completing tempo work indoors is the lack of interruptions to the effort and ERG mode makes things much simpler.
Tempo intervals build a foundation of endurance and fatigue resistance.
One aspect of performance that can be improved the most through correct application of interval training is the lactate threshold. Training to improve threshold power is typically performed either just below or ideally, just above threshold for extended periods. Today we break the work up into 2 x 20min block of work.
This is an endurance focused session featuring intermittent 15sec surges. These surges are low intensity, where high cadence is the key. The majority of the workout is low intensity, with no residual fatigue expected from such a workout.
Another high intensity workout today. The stochastic nature of MTB riding requires you to turn the power on and then off in quick succession. Quite often leading into a threshold type of effort. Sustaining threshold power for long periods is a hard workout. Performing micro intervals leading into this effort gives the session another element of specificity.
This endurance session focuses on replicating the demands of outdoor rolling hills. Just like outdoors, we have a targeted lower cadence for the hills, with the power between hills just under threshold.
The body of this workout involves repeated high intensity efforts ranging in length from 30 to 40sec.
Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.
High power and high leg speed. This is an important characteristic to possess in MTB riding, along with the ability to repeat these high intensity efforts multiple times.
With a short recovery between intervals today, we are replicating the demands of a high speed performance.
A low intensity endurance session today focusing on your ability to judge your pacing. By completing some steady state intervals under threshold power, you will develop the ability to gauge your effort based on "feel" without having to look at the data for feedback.
This session also serves the purpose of effectively building endurance.
One aspect of performance that can be improved the most through correct application of interval training is the lactate threshold. Training to improve threshold power is typically performed either just below or ideally, just above threshold for extended periods. On the table today is one 30min threshold effort. But we move the intensity around from lower zone 4 to upper zone 4.
Zone 2 training is one of the most important aspects of any training plan. We don't always get faster by training faster.
In Zone 2 training we are stimulating your type I muscle fibers (slow twitch). Spending time in Zone 2 is absolutely essential to improving performance.
Quite often when riding loose gravel or dirt, we hit a small hill with some speed, but soon lose this momentum. This results in the need to produce more power at a lower rpm.
Today's session prepares us for such a scenario. Picture yourself hitting the hill with speed, and then grinding over the top.
This endurance session focuses on replicating the demands of rolling hills. Just like outdoors, we have a targeted lower cadence for the hills, but the power is well under threshold. The body of this workout involves repeated medium intensity efforts ranging in length from 90sec to 3min.
Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.
Working to raise your threshold power provides many benefits to your MTB riding. The ability to ride faster and recover quicker are just a couple of these gains.
But when we add the element of leg speed to threshold work, we get another level of MTB specificity to the session.
Micro intervals are a staple workout for many athlete's. Despite being comprised of multiple, short, high-intensity efforts, micro intervals are a way to target VO2max development. There is a myriad amount of variations possible with micro intervals. In today's session we are performing 30/15's. 30sec hard, followed by 15sec recovery.
Focusing on strength endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore recruits more of your fast twitch muscle fibers. SE type work has been a staple session of riders for many years.
Another threshold focused session that adds an element of MTB specificity.
The main set of intervals consist of 7min descending threshold efforts that are preceded by a high intensity 30sec effort. This session closely reflects the demands you will face in a cross country race, with a hard start or surge at the beginning of a long, sustained effort.
Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.
Completing long tempo efforts with short, high intensity surges, is another way to increase threshold power. With the constant high power, the body is forced to process the lactate produced from the above threshold surges.
An effective session, without the lung burning effect of a sustained threshold effort.
Working your way into the longer climbs requires good pacing and the ability to lift the power towards the crest. In this session we roll up some 7min climbs, with the final 3min being where the gradient and power kicks up.
When we complete short steep climbs, the lower cadence results in high crank torque, which in turn recruits more of your fast twitch fibers. With this in mind, it's important that our training meets the demands of this movement. Today we are performing a range of short, lower cadence intervals at a range of high intensity.
Zone 2 training is one of the most important aspects of any training plan. We don't always get faster by training faster.
In Zone 2 training we are stimulating your type I muscle fibers (slow twitch). Spending time in Zone 2 is absolutely essential to improving performance.
Another threshold focused session that adds an element of MTB specificity. The main set of intervals consists of repeated anaerobic efforts, followed by a sustained period of time at and above threshold.
Much like an MTB race, you will be required to produce high power with little recovery.
A low intensity endurance session today focusing on your ability to judge your pacing.
By completing some steady state intervals under threshold power, you will develop the ability to gauge your effort based on "feel" without having to look at the data for feedback. This session also serves the purpose of effectively building endurance.
Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.
One aspect of performance that can be improved the most through correct application of interval training is the lactate threshold. Training to improve threshold power is typically performed either just below or ideally, just above threshold for extended periods.
In this session we ride just under threshold, but with multiple surges into zone 6, the lactate will accumulate.
MTB riding often requires you to fight for position before exploding out of the corners. This effort requires a sustained power before accelerating well above threshold.
Over a flat course you will have to perform these accelerations at a high cadence, adding another element to your performance.
Tempo work is the basis of many training programs and is an area of great necessity. The key benefit to completing tempo work indoors is the lack of interruptions to the effort and ERG mode makes things much simpler.
Tempo intervals build a foundation of endurance and fatigue resistance.
When we complete short steep climbs, the lower cadence results in high crank torque, which in turn recruits more of your fast twitch fibers. With this in mind, it's important that our training meets the demands of this movement.
Today we are performing lower cadence intervals but with power just above threshold.
Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.
Completing long tempo efforts with short, high intensity surges, is another way to increase threshold power. With the constant high power, the body is forced to process the lactate produced from the above threshold surges.
An effective session, without the lung burning effect of a sustained threshold effort.
For a MTB rider, raising the power you can produce at threshold is of paramount importance.
This supra-threshold session of 4x 5 minutes will have you working at just above your anaerobic threshold power. But be prepared for the sting in the tail! The effort is completed with a low cadence, high power burst. This is just like what you would experience when powering over a steep dirt hill.
Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one-off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!
Tempo work is the basis of many training programs and is an area of great necessity. The key benefit to completing tempo work indoors is the lack of interruptions to the effort and ERG mode makes things much simpler.
Tempo intervals build a foundation of endurance and fatigue resistance.
Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt, meaning your fitness increases.
One aspect of performance that can be improved the most through correct application of interval training is the lactate threshold. Training to improve threshold power is typically performed either just below, or ideally, just above threshold for extended periods.
In this session, we complete short threshold intervals with only a brief recovery period. This allows for more time spent at threshold than a continuous effort, but with similar lactate levels.
Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!
Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.
MTB racing places the rider under some extreme circumstances. High power with low cadence, and long threshold efforts are just some examples of what you will experience racing.
This is a race-simulation session, with intervals that are representative of a race, that also works on your threshold power. So not only will you get a taste of racing, but you will get a good training benefit too.
pedaling off-road is characterised by a lower cadence and a higher force production. Producing power efficiently in this high force, low cadence fashion puts specific demands on the muscles and neuromuscular recruitment.
In this session we hit this area by completing 3 sets of 3min efforts at a low rpm.
Tempo work is the basis of many training programs and is an area of great necessity. The key benefit to completing tempo work indoors is the lack of interruptions to the effort and ERG mode makes things much simpler.
In this workout we move around tempo intensity, but with dramatic changes in target cadence.
Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.
This workout aims to activate the fast twitch muscles and prepare body and mind for race-pace efforts. Commonly referred to as "opening up the legs” to avoid feeling stale on race day.
This session is generally performed the day before race-day, and after having an easy day or two.