Experience the Difference

CAPE TO CAPE MTB Training Programs – Module 1

by Andrew Ivey

The Cape to Cape MTB team have launched a training program that has been developed to assist in a variety of areas including skills, equipment, fitness, and general event preparation. We will be rolling out 4 separate Training Programs over 3 months until the commencement of the 2009 Cape to Cape MTB. Whether you are an off-road cyclist considering participation in the event, or a MTB rider with intermediate skills we are sure that this information will help you with your preparation ahead of the event in October.

FITNESS PREPARATION – MONDAY JULY 27 TO SUNDAY AUGUST 23

Since 1978, Andrew Ivey, from Elitesportz Specialist has trained and coached many hundreds of individuals and athletes to improve their well being, athletic performance and to reduce the risks of injury. He has now joined the Cape to Cape MTB team in providing a training plan for each week up until the commencement of the event. So now there is no excuse to get on your bike and start training! This is the first 4 week training block that will assist in the preparation of a beginner / recreational mountain bike rider that is planning to participate in the Cape to Cape MTB Event.

The days that have been set are not ‘hard and fast’, as everybody will have different work, social and family commitments. The training program can be moved around slightly, providing that the suggested amount of training volume is incorporated into each 7-day period. The training program will give an ‘ideal’ amount of training volume whilst allowing for optimal recovery between training sessions as well.

The equipment suggestions assume that the cyclist owns both a mountain bike and road bike, and has access to a wind trainer and / or spin bike. If you only have your mountain bike, simply complete the road bike and wind trainer / spin sessions on the road with your mountain bike. All mountain bike sessions should be done off-road, and should include some single track and rolling hills if at all possible. These two essential elements will assist in skill development, both handling and climbing.

WEEK
MON
TUES
WED
THURS
FRI
SAT
SUN

Week 1

Mon Jul 27 –

Sun Aug 2

Rest

Road Bike

60 mins

Rest

Wind Trainer

or Spin Class

60 mins

Rest

Road

or MTB

90 mins

MTB

120 mins

Week 2

Mon Aug 3 –

Sun Aug 9

Rest

Road Bike

75 mins

Rest

Wind Trainer

or Spin Class

60 mins

Rest

Road

or MTB

120 mins

MTB

150 mins

Week 3

Mon Aug 10 –

Sun Aug 16

Rest

Road Bike

90 mins

Road Bike

60 mins

Wind Trainer

or Spin Class

60 mins

Rest

MTB

120 mins

MTB

180 mins

Week 4

Mon Aug 17 –

Sun Aug 23

Rest

Road Bike

45 mins

Rest

Wind Trainer

or Spin Class

45 mins

Rest

Road Bike

75 mins

MTB

120 mins

http://www.capetocapemtb.com

Comments

One Response to “CAPE TO CAPE MTB Training Programs – Module 1”

  1. Maureen on November 29th, 2012 7:17 am

    Just looking at your training modules for the Cape to Cape MTB and am wondering if these will be ok for myself or if I should be toning it down slightly.

    At the time of the event (2013) I will be a 50 yr women, who wants to do the event for enjoyment / adventure and not necessarily to win, although that would be a bonus. I have only just started cycling in the last 3 months and have just completed a road event (53km) in 2:26.

    I look forward to hearing your comments.

    Thank you
    Maureen

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