When you partake in a multi-stage cycling event, you’ve got to prepare your body to withstand rigorous climbs, hours in the saddle, and mental fatigue—over and over again. You’re somewhat of a mountain-biking masochist. It’s gonna hurt, but it’s also gonna be epic.
7 Excellent, Budget-Minded Mountain Bikes You Can Buy Online
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One such race is called the Nedbank Tour de Tuli, a four-day mountain bike excursion through the ancient elephant trails and unmarked routes of Botswana, Zimbabwe, and South Africa. Cyclists cover roughly 200 miles, gassing their quads and lungs for a worthy cause. Wilderness Safaris is an ecotourism operator, which coordinates fundraising events, such as the Nedbank Tour de Tuli. All proceeds go toward its non-profit partner Children in the Wilderness, an environmental education and life skills program for rural children.
The Mountain Bike Stage Race Training Program The following 6-month training plan is designed by Ryan Hodierne—a sports scientist, biomechanist with the Sports Science Centre at Singapore Sports Institute, and member of the High Performance Advisory Committee to South African Sports Confederation and Olympic Committee. The plan is appropriate for beginners, but progresses to a higher skill and fitness level, requiring a greater amount of time and effort. This can also be used to train for a comparable multi-stage mountain biking event. Note: Each training cycle covers 4 weeks. Week 1-3 will progress in duration and intensity; week 4 is a recovery week. Hodierne has also provided the option of a choice session each week, which is to be taken at your own discretion and should only benefit the plan, not hinder it. Goal: To improve baseline fitness, confirm bike setup, and get familiarized with training.
Why Israel Is the Next Mountain Bike Destination
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24 weeks out Week 1: 6 total training hours Ride 1 Session: Moderate (6/10 intensity) Sport: Mountain bike (MTB) on varied terrain on- and off-road Duration: 1.5 hours Ride 2 Session: Mild endurance (6/10 intensity) Sport: MTB/road/trainer on flat route with sustained effort Duration: 1.5 hours Ride 3 Session: Long slow distance (5/10 intensity) Sport: Road/trainer on varied terrain including hills with low effort Duration: 3 hours Rest day Ride 4 (optional) Session: Moderate (6/10 intensity) Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming) Duration: 1 hour
No, Mountain Bikes Won’t Destroy Our Wilderness Trails
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23 weeks out Week 2: 7 total training hours Ride 1 Session: Moderate (7/10 intensity) Sport: MTB/road with hilly profile (ride the hills hard) Duration: 2 hours Ride 2 Session: Endurance (6/10 intensity) Sport: MTB/road/trainer on varied terrain with sustained effort Duration: 2 hours Ride 3 Session: Long slow distance Sport: MTB on varied terrain with low effort Duration: 3 hours Rest day Ride 4 (optional) Session: Moderate (6/10 intensity) Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming) Duration: 1 hour
20 Premier Mountain Biking Trails in the Heart of Europe
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22 weeks out Week 3: 9 total training hours Ride 1 Session: Moderate (7/10 intensity) Sport: MTB/road on varied terrain (ride the flats hard) Duration: 2 hours Ride 2 Session: Endurance (8/10 intensity) Sport: MTB/road/trainer group ride where is pace is just manageable Duration: 2 hours Ride 3 Session: Skills (6/10 intensity) Sport: MTB; discover technical routes in your area and challenge yourself to build confidence. Duration: 2 hours Ride 4 Session: Long slow distance (3/10 intensity) Sport: Road/trainer with hilly profile and easy cadence; focus on efficiency. Duration: 3 hours Ride 5 (optional) Session: Moderate (6/10 intensity) Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming) Duration: 1 hour
10 Pro Tips for Mountain Biking
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21 weeks out Week 4: 6 hours total training Ride 1 Session: Easy (5/10 intensity) Sport: MTB/road/trainer; familiarization ride using new kit, equipment, nutrition, route, and/or strategies Duration: 1.5 hours Ride 2 Session: Interval (6/10 intensity) Sport: Road/trainer: 30-minute warmup + 2x 15-minute easy, 15-minute moderate + 30-minute cool down Duration: 2 hours Ride 3 Session: Long slow distance (6/10 intensity) Sport: MTB/road/trainer with varied terrain and low effort Duration: 2.5 hours Rest day Ride 4 (optional) Session: Moderate (5/10 intensity) Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming) Duration: 1 hour In need of some new wheels? Check out our mountain bike buyer’s guide. Get the rest of the training programs below:
How to Train for a Multi-stage Cycling Tour: Phase II
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How to Train for a Multi-stage Cycling Tour: Phase III
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For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
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When you partake in a multi-stage cycling event, you’ve got to prepare your body to withstand rigorous climbs, hours in the saddle, and mental fatigue—over and over again.
You’re somewhat of a mountain-biking masochist. It’s gonna hurt, but it’s also gonna be epic.
7 Excellent, Budget-Minded Mountain Bikes You Can Buy Online
Read article
One such race is called the Nedbank Tour de Tuli, a four-day mountain bike excursion through the ancient elephant trails and unmarked routes of Botswana, Zimbabwe, and South Africa. Cyclists cover roughly 200 miles, gassing their quads and lungs for a worthy cause.
7 Excellent, Budget-Minded Mountain Bikes You Can Buy Online
Read article
7 Excellent, Budget-Minded Mountain Bikes You Can Buy Online
Wilderness Safaris is an ecotourism operator, which coordinates fundraising events, such as the Nedbank Tour de Tuli. All proceeds go toward its non-profit partner Children in the Wilderness, an environmental education and life skills program for rural children.
The Mountain Bike Stage Race Training Program
The following 6-month training plan is designed by Ryan Hodierne—a sports scientist, biomechanist with the Sports Science Centre at Singapore Sports Institute, and member of the High Performance Advisory Committee to South African Sports Confederation and Olympic Committee.
The plan is appropriate for beginners, but progresses to a higher skill and fitness level, requiring a greater amount of time and effort. This can also be used to train for a comparable multi-stage mountain biking event.
Note: Each training cycle covers 4 weeks. Week 1-3 will progress in duration and intensity; week 4 is a recovery week. Hodierne has also provided the option of a choice session each week, which is to be taken at your own discretion and should only benefit the plan, not hinder it.
Goal: To improve baseline fitness, confirm bike setup, and get familiarized with training.
Why Israel Is the Next Mountain Bike Destination
Read article
24 weeks out
Week 1: 6 total training hours
Why Israel Is the Next Mountain Bike Destination
Read article
Why Israel Is the Next Mountain Bike Destination
Ride 1 Session: Moderate (6/10 intensity) Sport: Mountain bike (MTB) on varied terrain on- and off-road Duration: 1.5 hours
Ride 2 Session: Mild endurance (6/10 intensity) Sport: MTB/road/trainer on flat route with sustained effort Duration: 1.5 hours
Ride 3 Session: Long slow distance (5/10 intensity) Sport: Road/trainer on varied terrain including hills with low effort Duration: 3 hours
Rest day
Ride 4 (optional) Session: Moderate (6/10 intensity) Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming) Duration: 1 hour
No, Mountain Bikes Won’t Destroy Our Wilderness Trails
Read article
23 weeks out
Week 2: 7 total training hours
No, Mountain Bikes Won’t Destroy Our Wilderness Trails
Read article
No, Mountain Bikes Won’t Destroy Our Wilderness Trails
Ride 1 Session: Moderate (7/10 intensity) Sport: MTB/road with hilly profile (ride the hills hard) Duration: 2 hours
Ride 2 Session: Endurance (6/10 intensity) Sport: MTB/road/trainer on varied terrain with sustained effort Duration: 2 hours
Ride 3 Session: Long slow distance Sport: MTB on varied terrain with low effort Duration: 3 hours
Rest day
20 Premier Mountain Biking Trails in the Heart of Europe
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22 weeks out
Week 3: 9 total training hours
20 Premier Mountain Biking Trails in the Heart of Europe
Read article
20 Premier Mountain Biking Trails in the Heart of Europe
Ride 1 Session: Moderate (7/10 intensity) Sport: MTB/road on varied terrain (ride the flats hard) Duration: 2 hours
Ride 2 Session: Endurance (8/10 intensity) Sport: MTB/road/trainer group ride where is pace is just manageable Duration: 2 hours
Ride 3 Session: Skills (6/10 intensity) Sport: MTB; discover technical routes in your area and challenge yourself to build confidence. Duration: 2 hours
Ride 4 Session: Long slow distance (3/10 intensity) Sport: Road/trainer with hilly profile and easy cadence; focus on efficiency. Duration: 3 hours
Ride 5 (optional) Session: Moderate (6/10 intensity) Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming) Duration: 1 hour
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21 weeks out
Week 4: 6 hours total training
10 Pro Tips for Mountain Biking
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10 Pro Tips for Mountain Biking
Ride 1 Session: Easy (5/10 intensity) Sport: MTB/road/trainer; familiarization ride using new kit, equipment, nutrition, route, and/or strategies Duration: 1.5 hours
Ride 2 Session: Interval (6/10 intensity) Sport: Road/trainer: 30-minute warmup + 2x 15-minute easy, 15-minute moderate + 30-minute cool down Duration: 2 hours
Ride 3 Session: Long slow distance (6/10 intensity) Sport: MTB/road/trainer with varied terrain and low effort Duration: 2.5 hours
Ride 4 (optional) Session: Moderate (5/10 intensity) Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming) Duration: 1 hour
In need of some new wheels? Check out our mountain bike buyer’s guide.
Get the rest of the training programs below:
How to Train for a Multi-stage Cycling Tour: Phase II
Read article
How to Train for a Multi-stage Cycling Tour: Phase III
Read article
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
How to Train for a Multi-stage Cycling Tour: Phase II
Read article
How to Train for a Multi-stage Cycling Tour: Phase II
How to Train for a Multi-stage Cycling Tour: Phase III
Read article
How to Train for a Multi-stage Cycling Tour: Phase III
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The North Face Introduces Athlete Development Program
Ocean Rower Fiann Paul Completes Most Grueling Expedition
Snowmobile-accessed Ski Touring in Idaho, Wyoming, and Montana
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