Event week 17
This is hopefully when it all comes together!! The hard work is done. This week, concentrate on getting plenty of rest and a few short rides in. Include some short bursts of high intensity efforts but build in plenty of recovery. Don't be tempted to stop training altogether in order to "save yourself for the event". Make sure you drink and eat regularly, particularly in the 2 days beforehand.

EVENT WEEK EXAMPLE

	New to MTB Rider	Regular MTB Rider	Experienced MTB Rider
Monday	30 minutes MTB	45 minutes MTB	1 hour MTB
Tuesday	REST	REST	REST
Wednesday	Easy 30 minutes cycle with high efforts	Easy 45 minutes cycle with high efforts	Easy 45 minutes cycle with high efforts
Thursday	REST	REST	30 minutes easy spin
Friday	REST	REST	REST
Saturday	Easy 30 minutes cycle with high efforts	Easy 30 minutes cycle with high efforts	Easy 30 minutes cycle with high efforts
Sunday	Marathon Day!	Marathon Day!	Marathon Day!

SAMPLE WORKOUTS IN MARATHON WEEK FOR ALL GROUPS
• Turbo trainer - focus on spinning / technique and maintaining a high cadence of 80-90 rpm.

• Really easy flat ride - focus on keeping high cadence and good technique.

• Monday's ride can be a moderate pace ride (not flat out).

• 10 minutes warm up - then cycle at "high event effort" for 20 seconds. Allow at least 3 minutes recovery. Repeat 4-6 times. Cool down. This session is excellent for final pre-race leg tuning.