Race pace intervals off road

Race pace intervals appropriate for cross triathlon are performed on dirt, preferably on single track trails. Riding a mountain bike at high speed offers both skill training and a threshold workout. Aim for hard efforts of about 80 to 90 per cent effort, depending on your fitness. Riding hilly, undulating and technical terrain off road requires a series of hard efforts with very little recovery, all while maintaining upper body and core engagement for balance. Mountain biking requires more upper body and core strength than road riding because of the frequent direction changes. This workout mimics racing as it pairs riding technical terrain with the added challenge of maintaining race pace heart rate. Many athletes racing cross triathlon use mountain bike races during the season for this kind of training. Try This Workout Cross triathlon training is a great way to add speed and power to your regular triathlon program and, as an added bonus, you will have better handling skills in your next road event. Cross triathlon is a perfect challenge to keep your training, and racing, fresh and fun.

Pro triathlete Melanie Mcquaid is an Xterra and Ironman 70.3 champion.