Mountain Biking Training Program by MTB Instructor Adam Kelsall: Ready To Ride 100KM.

See MTB Program Here
ADAM KELSALL HAS DESIGNED THIS PROGRAM FOR SOMEONE IN TRANSITION FROM COMPETING IN 50KM EVENTS TO TAKE ON THEIR FIRST 100KM.
ADAM MODESTLY IDENTIFIES HIMSELF AS A ‘MID PACK HACK’, COMPETING ACROSS ADVENTURE RACING, IRONMAN AND MOUNTAIN BIKING EVENTS. ADAM IS A MTB INSTRUCTOR THAT HAS DEVELOPED THE HERO DIRT BLOG, MTBSKILLS.COM, THE STIFF LINK PODCAST, & THE GRUPETTO SHOW. BUT MOST OF ALL HE LOVES BIKES.

Ready To Ride 100KM

Easy Ride – Feels easy. When you are riding easily you should be able to hold a conversation no problems.

Strength Endurance – A hard gear up a hill with minimal to no upper body movement. When doing SE beginner riders should have a cadence of about 70RPM. More advanced riders can do 60RPM.

Hard Ride – Feels hard. High heart rate. Profuse sweating and maybe swearing. Probably snot. Requires intense concentration and mental determination to maintain. Impossible to talk in sentences.

5X1MIN – These are high rev efforts. Pick an easyish gear that you can spin at 100 plus rotations a minute and rev the heck out of those pedals, heart and lungs. In between efforts pedal easily for 1minute.

Practice Race – A “results are not important race” where you practice warm up, pacing, nutrition, hydration and all your racing processes and get an idea of where your fitness is at and identify any weaknesses you need to work on between this race and your big race.

Race Activation – The day before a race a few short (between 15sec – 1min) hard efforts to prepare your body for the race day hurt.

Post Race Chill – Tell your racing buddies about how good you raced, how you nearly had the most epic crash, have a choccy milkshake or lager and some bad food, reward yourself! Put your feet up and reflect on how awesome the whole training and racing journey has been and start to ponder your next race.

When you have those moments of being time poor or mending flesh after a crash take the time to recover or use the opportunity to do another form of some cross training: swimming, road riding, run, what ever you enjoy.

AAF