Hey Fast Talk Labs community, here’s one of my favorite workouts for building my endurance in the spring to come out strong for the late-spring and summer MTB season!
Usually as the warmer spring weather rolls in, I’ll take 1 day per week off of work and do a big ride where I’ll drop off the kids at school at 8am, and then accumulate as much mileage and vertical as possible, building this from lower vertical/higher mileage the first week, and topping out with a high vertical day/lower mileage a few weeks later.
Here’s one ride from Training Peaks. If you’re familiar with Boulder routes, this ride included Flagstaff, Sugarloaf, Magnolia, and then Flagstaff again, with a hilly return home to pick up the kids at school just in time.
- Climb at a very controlled sub-threshold/threshold effort on every climb. Note the low cadence ranges I’m hitting (yellow lines) to accommodate the steeper terrain. Otherwise heart rate would spike high and the ride would be difficult to finish strongly.
- Use my bottles while climbing. They are filled with water + electrolytes + carbohydrates for quick energy and hydration.
- As soon as I get to the top of the climb, stuff solid food in my mouth for the ride back down, aiming to get basically as much in as possible so I can get back on the gas for the next effort.
These aren’t easy rides. They are a significant training load, so there is not really any hard riding in the days around these efforts. These are the key sessions for the week.
Let’s hear some of your favorites!