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Endurance Rider
Need a Weekly Training Program for MTB Racing?
I already train quite hard for mountain bike racing. Presently I am training about 3 times a week or (100kms a week including lots of climbing, I live in Cape Town on Table Mountain). I am doing quite well at the races I enter and normally coming in the top 10% (depending on the quality of riders in the race). Anyway, I want to improve so that I can contend to win. I just got a gym membership and I want to learn how to work out and ride so that I can improve my strength and endurance (what excersises I should do, how much etc). There have been times when I feel that I just cant push it harder in a race, and I know that If I was training better I could stay with the main pack and possibly win. I think I may be over training on the bike or just not training so that I am contstantly improving. I guess Im saying I need to get a schedule that includes riding and gym(ing), so that I improve and not get burnt out?
I am going to assume you are doing xc mtn bike racing. You need to bike more than 3 times a week. Upping the workout times and distance will lead to some fatigue so do it gradually by 10% is a good idea. Weights are good for your legs when it comes to the hills. But don't just workout your legs do a whole body workout. twice a week is a good start. Lift heavy but not too much more reps for musclar endurance. On your biking make sure you get in those long rides to get your body use to the distance required in the races. And try for a speed workout once a week also. Not every ride needs to be long and fast. There is much more to be said but we really don't have the time. I say go to the library and research your sport. Books by Joel Friel can help.
Good luck
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