Posts Tagged ‘MTB training’

I swear, one of these days I will get caught up on my posts. The type “A” personality that I am won’t let me just crank through (no pun intended) to get these added to the blog. Anyway, this week I focused on 5 minute blocks.

After a long warm up which consists of a pyramid plus a couple of minutes of spin ups, we start off with the 1st of five 5 min intervals. These 5 min blocks are meant to simulate the changing pace and gearing of road or mountain bike racing. Start off in base gear then go into a tempo paced block. This is a threshold pace maintaining 95 + RPM’s and approaching your Lactic Threshold (LT)  or 90% + of your max HR and / or Power output. Next, add a few gears and slow it down, then add a few more and slow it down again. Back off for :30 sec and take a working recovery, then its back on the gas at the Tempo / Threshold pace. Back down a few gears and sprint it home.

The second interval is similar to the first with a little different variation. Again, start off in base gear, then go “uphill” by adding a couple of gears. Add a few more and slow the legs down a little more before taking another :30 sec working recovery. Back on the for a minute at tempo / threshold pace. Next add a few gears for a strength section then finish out with a fast sprint.

I’m changing up the 3rd set by doing true threshold intervals. Just like last week, these are 5 x :30 sec all out intervals followed by :30 sec easy. These will have you at your VO2 max or 100% of your max heart rate (HR) and power (watts). Shoot for 2-3 gears over your base and 100+ RPM.

The last 2 sets are a repeat of the 1st two 5 min intervals.  Be sure a take a nice long cool down after this workout and include some fast segments to help flush out the legs.

Ride strong, ride FAST!


After what seemed to be a very short summer focusing on triathlon training with my athletes, I am back in the spin room and ready to post some new workouts. I spent a majority of my summer racing Xterra off-road Triathlons with my next focus on the Xterra national Championship Race at the end of this month. That being said, this workout is geared towards short, burst type intervals with 10-30 sec sprints.  This is perfect for the late summer races, mountain bike or cyclocross type intervals.

Warmup as usual then flow right into a ladder set: 1 min, 2 min, 3 min and 4 min at varying pace with :60 sec of rest in between. The go into a set of :30 sec sprints in a moderate gear and a high cadence (RPM). A little technique work with 1 legged drills – 3 sets on each leg increase a gear with each interval. The key is to have enough gear so that you are doing the work, and the momentum is not carrying you over the top. The last set is 7 min of :50 sec at a tempo pace with a :10 sec sprint at the end of each minute. The back to the tempo pace and repeat.