In this article, we will look at a basic model for a training week. An athlete with an optimal training load is able to train five times a week – between six and ten hours in total – and compete in a race on Saturday. To make the training effective, it is important to train at least three to six times a week for at least one hour.


We start the week with recovery. We can either take an easy one-hour ride on our bike or go for a different compensatory activity. It is a good idea to go swimming and get a massage, which prepares our weary muscles for the coming training load.


We include some intense training on the second day, ideally focusing on a few speed intervals together with a friend. In this way, we shift our speed barrier higher and improve our dynamics. We can also work on our climbing skills or ride on flat terrain using a series of intervals. It is important to work only on one skill in each training unit. We should never train all the elements together at once.


This day should be dedicated to volume training. We ride over undulating terrain at mild or moderate intensity, ideally in a group. MTB riders can take an aerobic ride and focus on their technical riding skills.


Today we should rest and relax. The difference between this and the Monday program is that this time we avoid any sport activity or massage. This will allow both our body and mind to fully recover.


Today we need to prepare our body for the upcoming race day. It is important to warm up on the same bike on which we are going to race. We take a ride in the compensatory mode over flat or slightly undulating terrain. We include one intense interval in the second half of our training. In this way we set up our body for the next day.


Today we should feel full of energy and just enjoy the race the best we can.


On the day after the race, we recommend volume training with mild to moderate intensity. A ride of a few hours helps the body wash the lactate away while improving our endurance at the same time.

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