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  1. #1
    mtbr member
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    Pro riders training

    I tried to ask this on World Cup topic but got just few answers.

    So let's share all knowledge from pro riders training. Training week examples, etc..

  2. #2
    mtbr member
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    I've found most pro riders are very secretive about their training.

  3. #3
    Dirty South Underdog
    Reputation: Andrea138's Avatar
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    I'm not a world cup level rider by any stretch, but this is my last "hard" training week in the time leading up to Trans-Sylvania Epic:

    Sun: 4hrs: 3x8min LT-ramp (Z3-4-5 each min you ride a little harder till 100% the last min)
    10min warm up
    1Hr Z2
    8min Z3-4-5 LTr
    1Hr Z
    8min Z3-4-5 LTr
    1Hr Z
    8min Z3-4-5 LTr
    30min cool down

    Mon: 2hrs
    30min Z2 warm up
    2X20min Z4 LT
    10min recovery between intervals
    20min cool down

    Tues: 4hrs 3x8min LT-ramp (Z3-4-5 each min you ride a little harder till 100% the last min)
    1Hr Z2
    8min Z3-4-5 LTr
    1Hr Z
    8min Z3-4-5 LTr
    1Hr Z
    8min Z3-4-5 LTr
    30min cool down

    Wed: Ride 100 miles, Tempo (5.5 hrs)

    Thurs: 1hr Recovery Ride

    Friday: Day off

    Saturday: 1hr recovery ride

    Bonus intervals on Sunday!: 2hrs
    10min warm up
    40min Z2
    10min Z1
    5min Z4/2min Z5/5min Z4/2min Z5
    10min Z1
    5min Z4/2min Z5/5min Z4/2min Z5
    10min cool down

    That was the "crux" week- my coach had me building up to it slowly after my post-worlds CX transition. The week after was mostly recovery with a couple of interval days (not as long), then the week after that was more of the same, but with even shorter interval workouts.
    Brickhouse Blog (most known unknown)

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  4. #4
    LMN
    LMN is offline
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    A Boring but important week:

    Monday off
    Tuesday 4hrs road
    Wednesday 4hrs road
    Thursday 4hrs road
    Friday 2hr road easy
    Saturday 5hrs road
    Sunday 5hrs road

    An equally important but a lot more interesting week
    Monday off
    Tuesday workout 1: 20 minute w.p 3*2min build to FTP with 2 minutes rest. Main set: 5*7 minutes at FTP with 3 min rest. 20 minute w.d.
    Workout 2: 1.5hr Mtb ride with 40 minutes of tempo.

    Wednesday: 4 hrs road. And gym session

    Thursday: work out 1 20 minute warmup with some openers. Main set 3*15 minutes @90% FTP with 5 minutes recovery. 20 minute w.d.

    Workout 2: 1.5hr MTB ride. Finish with dirt jump session.

    Friday: gym plus 1hr recovery ride

    Saturday: 3hr Mtb ride with 45 minutes at mid race pace

    Sunday 4hr road ride with hills.
    "The best pace is suicide pace, and today is a good day to die." Steve Prefontaine

  5. #5
    FasCat Coaching
    Reputation: sprocketjockey9's Avatar
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    I wouldn't say its top secret. But it's probably not incredibly different than what you might be doing. 2 key things though, training is their man source of stressors-whereas most of us have jobs, family, life demands, etc and they have a bit extra time for recovery compared to us lay persons. That means they can train a bit more & harder comparatively to most of us. Though I've had a conversation with a recently retired World Cup level pro whom axed all the long days and simply focused on efforts and rest and took a few medals at World Champs with that plan.

    Training isn't some secret magic mojo that you need a wizards wand to come up with. Find the demands of your event-course length, climbs, descents. Find your weakness-endurance, sprinting, recovery from hard efforts... Combine those into your allocated time frame for training and target them. Far too many people are afraid to go harder than they actually need to go (often mental) and focus on just working with their current strengths to improve themselves. Bleed in the dojo, smile on the battlefield
    FasCat Coaching
    Personalized Coaching for All Cyclists

  6. #6
    more skier than biker
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    Quote Originally Posted by sprocketjockey9 View Post
    I Bleed in the dojo, smile on the battlefield
    ha! never heard that one before. So true.

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