Training

Foundation Plan 103.5 hours total
Perhaps you’re an occasional mountain biker, looking to complete the event in reasonable shape. You’re level of fitness could be better, but you’re limited on training time, and might struggle to get on the bike for more than an hour on a weekday. So we’ve built the “long” sessions into the weekends, and kept the total time to a minimum. You may find the event tough at times, but this plan will see you through.

If you’d prefer to switch your Rest days and Training days to suit you, just follow these 3 rules:
1. No more than two Training days in a row.
2. No more than two Rest days in a row.
3. The back to back Saturday-Sunday rides in Weeks 4, 8, 12 are very important. If you need a Rest day during one of these weekends, switch the whole weekend forwards or back by a week.

 

WEEK FROM MON TUES wed THURS FRI SAT SUN TOTAL
1 FEB 13 REST XT 1HR REST MED 1HR REST REST MED 1.5HR
3.5
2 FEB 20 REST IntA 1HR REST FST 0.5HR REST REST LO 3HR
4.5
3 FEB 27 REST XT 1HR REST MED 1HR REST REST MED 2HR
4
4 MAR 6 REST IntB 1HR REST FST 0.5HR REST LO 4 HR LO 3 HR
8.5
5 MAR 13 REST XT 1HR REST MED 1HR REST REST MED 2.5HR
4.5
6 MAR 20 REST IntC 1HR REST FST 0.5HR REST REST LO 4HR
5.5
7 MAR 27 REST XT 1HR REST MED 1HR REST REST MED 3HR
5
8 APR 3 REST IntA 1HR REST FST 0.5HR REST LO 6 HR LO 4.5 HR
12
9 APR 10 REST XT 1HR REST MED 1HR REST REST MED 3.5HR
5.5
10 APR 17 REST IntB 1HR REST FST 0.5HR REST REST LO 5.5HR
7
11 APR 24 REST XT 1HR REST MED 1HR REST REST MED 4HR
6
12 MAY 1 REST IntC 1HR REST FST 0.5HR REST LO 8HR LO 6HR
15.5
13 MAY 8 REST XT 1HR REST MED 1HR REST REST MED 4.5HR
6.5
14 MAY 15 REST IntA 1HR REST FST 0.5HR REST REST LO 7HR
8.5
15 MAY 22 REST XT 1HR REST MED 1HR REST REST MED 4HR
6
16 MAY 29 REST MED 1HR REST REST DAY 1 DAY 2 DAY 3
1+

 

Key

REST Definitely no cycling, GIVE YOUR LEGS A BREAK. IF YOU HAVE OTHER ACTIVE INTERESTS, JUST TRY TO KEEP THE INTENSITY DOWN SO THEY DON’T INTERFERE WITH YOUR PERFORMANCE ON TRAINING DAYS
lo Low Effort Ride. Likely to be somewhere between 60-80% of the range between your resting, and maximum heart rate. You should be able to hold a conversation, or breathe through the nose all the time. You won’t feel like you’re getting warm/sweating. You may feel like you’re not really working, or could go on for ages.
med Medium Effort Ride. Likely to be between 70-90% of max HR. Conversation can be held intermittently only, breathing is through the mouth. You’ll be aware that you’re producing heat and/or sweat. You feel like you’re working, but could go either faster or slower.
hi High Effort Ride. Somewhere between 80-100% of max HR. Speaking is impossible, you’re breathing very fast and/or heavily, and producing a lot of heat/sweat. You’re consciously trying hard, couldn’t go any faster, and would prefer to slow down.
XT Cross Training. Something other than cycling, that gets you warm and out-of-breath. Examples could be ball-sports, climbing, swimming, weight training, gym classes, circuit training, running etc.
hr/m Hours/minutes. All training sessions are measured in time and effort.
FST Functional Strength Training. 30 minute session off the bike at Med effort. All-over body conditioning session using balance and resistance drills to develop strength, primarily in the upper body and core. Hours on a bike will require all-over endurance so include some free-weight or body-weight training into your week. If you’re drawing a blank, seek guidance from your health club, sports centre, or a qualified PT to start you off.
intervals Mixed intensity training sessions on the bike, alternating between periods of High and Low effort without break, to improve power, endurance and recovery. See below:
interval session a – russian steps interval session b – hills interval session c – Tempo
30min Med effort warm up
1min Hi – 9mins Lo
3min Hi – 7mins Lo
5mins Hi – 5mins Lo
30min Med effort warm down
15min Med effort warm up
30min riding a 5-10min loop with at least 50% Hi effort climbing 15 min Med effort warm down
15min Med effort warm up 30min Med-Hi effort
15min Med effort warm down