WORKOUT GUIDE:

3 TRAINING SESSIONS THAT ADD 1-2 HOURS

TO YOUR MTB ENDURANCE

3 SESSIONS THAT ADD 1-2 HOURS TO YOUR MTB ENDURANCE

Hi, this is Tom from tombell.co.

Thanks a lot for downloading this guide to improving your endurance with 3 targeted training sessions.

These training sessions use both scientific studies and real world experience to ensure they’re some of the most effective workouts you can use to improve your stamina and increase your cycling endurance. With consistency over a number of weeks, you’ll be able to comfortably add 1-2 hours to your endurance.

INCLUDED IN THIS GUIDE:

• 3 workouts I used in the lead up to winning the British MTB XCM National Championships • The reasons why each workout works so well and is so effective • Downloadable .FIT files for each workout that you can add to your Garmin or other head unit

Let’s get right to the first workout…

WORKOUT 1: AEROBIC DEVELOPMENT WITH FATIGUE-RESISTANCESESSION OVERVIEW:

This workout builds on a basic endurance training session by introducing some intervals performed whilst in the presence of fatigue, just like in a race or other event. This can be done within a ride of 2-hours or more.

See the description in the TrainingPeaks workout window below of a more detailed overview of this workout and it’s exact purpose.

DOWNLOAD .FIT FILE HERE

WORKOUT 2: SEATED ACCELERATIONS WITHIN AEROBIC RIDE

DOWNLOAD .FIT FILE HERE

SESSION OVERVIEW:

This workout is a great session for avoiding cramp in races and hard training rides that are caused by repeated low cadence, high force riding that is typical in competitive situations where there are a lot of accelerations.

See the description in the TrainingPeaks workout window below of a more detailed overview of this workout.

WORKOUT 3: SEATED ACCELERATIONS WITHIN AEROBIC RIDE

DOWNLOAD .FIT FILE HERE

SESSION OVERVIEW:

This workout effectively builds muscular endurance and tolerance to fatigue in the legs during relatively long high intensity efforts. This is one of the best workouts for developing race shape and boosting FTP.

See the description in the TrainingPeaks workout window below of a more detailed overview of this workout and it’s exact purpose.

3 SESSIONS THAT ADD 1-2 HOURS TO YOUR MTB ENDURANCE

ADDITIONAL ENDURANCE TIPS

HERE ARE SOME EXTRA POINTERS TO HELP YOU WITH YOUR ENDURANCE TRAINING:

• Increase your long ride time and the amount of low intensity training time you accumulate from one week to the next conservatively (perhaps somewhere in the 5-10% range). Building endurance is a long-term play and with this in mind, even a 5% increase week-on-week will add up to huge differences months down the line.

• Try riding back-to-back long duration sessions on both Saturday and Sunday, as you can benefit from a concentrated dose of endurance-based stress. Assuming that you allow adequate recovery in the following days, you can benefit from a super-compensatory response and spike your endurance ability more than if training in a more linear fashion, such as a one day “on”, one day “off” pattern.

• Stopping and taking short breaks during your long rides will also help you ride for longer and accrue more low-intensity training time. Some cyclists believe that taking breaks during long rides hinders the training stress and that it’s about making sure you can ride for as long as you can WITHOUT stopping that matters. Whilst the latter point is true to some extent, taking a rest every hour or two will mean you can use that break to ride for longer overall by allowing yourself small doses of recovery.

NEXT STEP…

3 SESSIONS THAT ADD 1-2 HOURS TO YOUR MTB ENDURANCE

SKYROCKET YOUR ENDURANCE EVEN FURTHER… To get the most out of these endurance training sessions, you’ll need to make sure you’re maximising several parts of your overall MTB training:

• Distributing the intensity of your training correctly • Progressing each week’s load appropriately for what your body can handle • Adding variations to these workouts to constantly be challenging the body.

I’ve developed the perfect next stepping stone to help you continually improve your endurance and other key abilities for MTB racing by creating the structured MOUNTAIN BIKE XC RACE PLAN.

These two programmes (allowing for differing time availability) are designed specifically to improve your both your endurance and wider MTB performance (including threshold power, VO2Max and anaerobic capacity.

Of course, please feel free to send any questions about the plans over to me using the contact form on tombell.co. Again, to view or purchase the premium MTB plans, click here: MTB XC RACE PLAN

I hope you enjoy improving your performance with these highly-effective workouts and I’ll be in touch soon with some more actionable training tips.

TOMBELL.CO