Training for a nine-day mountain bike race in 12 weeks

ftp

I started with a functional threshold power (ftp) test, which was then used to set the intensity of my workouts.

the winter workouts

I used a trainer, Sufferfest videos and the Sufferfest Cycling Training App for my workouts. I rode 10–14 hours a week using workouts I enjoyed based on their intensity and time to complete.

the first two months

A typical week during the first two months of training would include the following workouts:

Monday Mid-level intensity/tempo for 1.25 hours Tuesday Hard hills for 2 hours Wednesday Easy recovery ride/light spin for 40 minutes Thursday Moderate intensity for one hour Friday Short, intense intervals for one hour Saturday Mountain bike ride outdoors for four hours Sunday Rest/yoga

third and final month

For the final month in the leadup to Joberg2c, I modified by weekly training slightly. I added more shorter workouts, but with slightly higher intensity intervals. I rode longer on my weekend mountain bike rides. During the two weeks before the event, I tapered by riding three times a week, with short, intense intervals.