| 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
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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! |
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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.
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