If you completed phase I of our 6-month multi-stage cycling training program—designed to prep cyclists for the Nedbank Tour de Tuli, a four-day, ~200-mile mountain bike excursion through Botswana, Zimbabwe, and South Africa—get ready for phase II.
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“This 4-week cycle should get you feeling tired, yet able to get each session done,” says program designer Ryan Hodierne, a sports scientist and biomechanist with the Sports Science Centre at Singapore Sports Institute, and member of the High Performance Advisory Committee to the South African Sports Confederation and Olympic Committee. “Continue to follow the plan as given, as we now lead into the vital period of getting good base mileage upfront. You’ll thank yourself in the latter stages of the event.” Note: Each training cycle covers 4 weeks. Weeks 1-3 will progress in duration and intensity; week 4 is a recovery week. Hodierne has also provided the option of a choice session for two of the four weeks. They’re to be taken at your own discretion and should only benefit the plan, not hinder it. *This program can also be used to train for a comparable multi-stage mountain biking event. Goal: Training phase II progresses into more time dedicated to mountain biking and a small increase in total training time in the saddle.
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20 weeks out Week 1: 8 total training hours Ride 1 Session: Moderate (5/10 intensity) Sport: MTB Duration: 1.5 hours Ride 2 Session: Mild endurance (2/10 intensity) Sport: MTB/road/trainer on flat route with sustained effort Duration: 2 hours Ride 3 Session: Long slow distance (5/10 intensity) Sport: Road/trainer with hills at low effort Duration: 3 hours Ride 4 Session: Skills (7/10 intensity) Sport: MTB with challenging terrain (rocky, sandy, steep) Duration: 1.5 hours Rest day
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19 weeks out Week 2: 6 total hours Ride 1 Session: Moderate (7/10 intensity) Sport: MTB with hills (ride descents hard and use moderate effort on ascents and flat stretches) Duration: 1.5 hours Ride 2 Session: Endurance (6/10 intensity) Sport: MTB/road/trainer with hills using sustained effort Duration: 1.5 hours Ride 3 Session: Long slow distance (5/10 intensity) Sport: MTB group ride at talking pace Duration: 3 hours Rest day Ride 4 (optional) Session: Cross training Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming) Duration: 1 hour
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18 weeks out Week 3: 10 total hours Ride 1 Session: Moderate (7/10 intensity) Sport: MTB on varied terrain off-road with sustained effort Duration: 2 hours Ride 2 Session: Endurance (6/10 intensity) Sport: MTB/road/trainer with hills (build effort into climbs and sustain effort over the top, not only to the top) Duration: 2.5 hours Ride 3 Session: Skills (1.5/10 intensity) Sport: MTB on technical terrain (vary your saddle height to discover impact it has during climbing and descending) Duration: 1.5 hours Ride 4 Session: Long slow distance (6/10 intensity) Sport: MTB/road/trainer on varied terrain; focus on maintaining an easy cadence withers and efficiency Duration: 4 hours Rest day
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17 weeks out Week 4: 6 total hours Ride 1 Session: Easy (5/10 intensity) Sport: MTB; familiarization ride using new kit, equipment, nutrition, route, and/or strategies Duration: 1.5 hours Ride 2 Session: Time trial (8/10 intensity) Sport: Road/trainer—warm up for 30 min; complete 1-hour time trial for maximum distance (keep route consistent for comparison in weeks to come); cool down for 30 min. Duration: 2 hours Ride 3 Session: Long slow distance (5/10 intensity) Sport: MTB/road/trainer with hills at low effort Duration: 2.5 hours Rest day Ride 4 Session: Cross training (5/10 intensity) Sport: Additional exercise other than cycling (pilates, running, yoga, hiking, swimming) Duration: 1 hour
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If you completed phase I of our 6-month multi-stage cycling training program—designed to prep cyclists for the Nedbank Tour de Tuli, a four-day, ~200-mile mountain bike excursion through Botswana, Zimbabwe, and South Africa—get ready for phase II.
7 Excellent, Budget-minded Mountain Bikes You Can Buy Online
Read article
“This 4-week cycle should get you feeling tired, yet able to get each session done,” says program designer Ryan Hodierne, a sports scientist and biomechanist with the Sports Science Centre at Singapore Sports Institute, and member of the High Performance Advisory Committee to the South African Sports Confederation and Olympic Committee. “Continue to follow the plan as given, as we now lead into the vital period of getting good base mileage upfront. You’ll thank yourself in the latter stages of the event.”
7 Excellent, Budget-minded Mountain Bikes You Can Buy Online
Read article
7 Excellent, Budget-minded Mountain Bikes You Can Buy Online
Note: Each training cycle covers 4 weeks. Weeks 1-3 will progress in duration and intensity; week 4 is a recovery week. Hodierne has also provided the option of a choice session for two of the four weeks. They’re to be taken at your own discretion and should only benefit the plan, not hinder it. *This program can also be used to train for a comparable multi-stage mountain biking event.
Goal: Training phase II progresses into more time dedicated to mountain biking and a small increase in total training time in the saddle.
5 Epic Off-Road Bike Rides
Read article
20 weeks out
5 Epic Off-Road Bike Rides
Read article
5 Epic Off-Road Bike Rides
Week 1: 8 total training hours
Ride 1 Session: Moderate (5/10 intensity) Sport: MTB Duration: 1.5 hours
Ride 2 Session: Mild endurance (2/10 intensity) Sport: MTB/road/trainer on flat route with sustained effort Duration: 2 hours
Ride 3 Session: Long slow distance (5/10 intensity) Sport: Road/trainer with hills at low effort Duration: 3 hours
Ride 4 Session: Skills (7/10 intensity) Sport: MTB with challenging terrain (rocky, sandy, steep) Duration: 1.5 hours
Rest day
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19 weeks out
The Guide to Picking Your Next Mountain Bike
Read article
The Guide to Picking Your Next Mountain Bike
Week 2: 6 total hours
Ride 1 Session: Moderate (7/10 intensity) Sport: MTB with hills (ride descents hard and use moderate effort on ascents and flat stretches) Duration: 1.5 hours
Ride 2 Session: Endurance (6/10 intensity) Sport: MTB/road/trainer with hills using sustained effort Duration: 1.5 hours
Ride 3 Session: Long slow distance (5/10 intensity) Sport: MTB group ride at talking pace Duration: 3 hours
Ride 4 (optional) Session: Cross training Sport: Additional exercise other than cycling (pilates, running, yoga, strength training, swimming) Duration: 1 hour
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18 weeks out
10 Pro Tips for Mountain Biking
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10 Pro Tips for Mountain Biking
Week 3: 10 total hours
Ride 1 Session: Moderate (7/10 intensity) Sport: MTB on varied terrain off-road with sustained effort Duration: 2 hours
Ride 2 Session: Endurance (6/10 intensity) Sport: MTB/road/trainer with hills (build effort into climbs and sustain effort over the top, not only to the top) Duration: 2.5 hours
Ride 3 Session: Skills (1.5/10 intensity) Sport: MTB on technical terrain (vary your saddle height to discover impact it has during climbing and descending) Duration: 1.5 hours
Ride 4 Session: Long slow distance (6/10 intensity) Sport: MTB/road/trainer on varied terrain; focus on maintaining an easy cadence withers and efficiency Duration: 4 hours
The 15 Best Mountain Biking Trails in Montana
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17 weeks out
The 15 Best Mountain Biking Trails in Montana
Read article
The 15 Best Mountain Biking Trails in Montana
Week 4: 6 total hours
Ride 1 Session: Easy (5/10 intensity) Sport: MTB; familiarization ride using new kit, equipment, nutrition, route, and/or strategies Duration: 1.5 hours
Ride 2 Session: Time trial (8/10 intensity) Sport: Road/trainer—warm up for 30 min; complete 1-hour time trial for maximum distance (keep route consistent for comparison in weeks to come); cool down for 30 min. Duration: 2 hours
Ride 3 Session: Long slow distance (5/10 intensity) Sport: MTB/road/trainer with hills at low effort Duration: 2.5 hours
Ride 4 Session: Cross training (5/10 intensity) Sport: Additional exercise other than cycling (pilates, running, yoga, hiking, swimming) Duration: 1 hour
How to Mountain Bike With Your Dog
Read article
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
How to Mountain Bike With Your Dog
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