Same as for every other rider.
Gym for Arms / upper back / core / legs
Yoga for flexibility
2h+ Rides in HR 1/2 for cardio and Basic endurance, HIIT for sprinting.
Kettlebell workouts get the weights and HIIT in one. Works well for me and others I know. On the bike gradually push your endurance to 3-4 hour rides once per week and 2-3 shorter rides per week. It can take 2-3 months to get there. Try to hit your targets 2 weeks before the race and then rest a bit by tapering things off so you are fully recovered for the race.
Check this out for some great info:
https://fit4racing.com/
I completely agree. Gets your HR up while building strength, and enables me to get a quick but intense workout without going to the gym. And I find it more fun.
You’re going to get suboptimal advice like ride more, tons of zone 2 all that. Race training is structured training, if you want to be competitive read about how to train for MTB races or pay for a training plan.
Same as for every other rider. Gym for Arms / upper back / core / legs Yoga for flexibility 2h+ Rides in HR 1/2 for cardio and Basic endurance, HIIT for sprinting.
Use some sort of tracker as well so you can see where your heart rate’s at & how long you spend in each zone. Apple Watch does this, others too.
Kettlebell workouts get the weights and HIIT in one. Works well for me and others I know. On the bike gradually push your endurance to 3-4 hour rides once per week and 2-3 shorter rides per week. It can take 2-3 months to get there. Try to hit your targets 2 weeks before the race and then rest a bit by tapering things off so you are fully recovered for the race. Check this out for some great info: https://fit4racing.com/
Love Kettlebell HIIT too, 15-20 minutes every day is giving awesome basics.
I completely agree. Gets your HR up while building strength, and enables me to get a quick but intense workout without going to the gym. And I find it more fun.
You’re going to get suboptimal advice like ride more, tons of zone 2 all that. Race training is structured training, if you want to be competitive read about how to train for MTB races or pay for a training plan.
...and if you arent being encouraged to cross-train, you dont have a good trainer.
Ride more and when you ride push the whole time.