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In the last post I highlighted the Chequamegon Fat Tire Fest MTB race in Hayward/Cable, WI, and discussed some key training issues to keep in mind as you train for this race.

This post is the second in the series which will take us right up to race day.  Keep tuned in for continued ideas and workouts that you can incorporate into your own training to prepare you for this or other upcoming race.

And keep in mind that the most effective way to train at the highest level is to ride with other similarly dedicated cyclists.  We train on Tuesday and Thursday evenings, and you’re welcome to join us.  Contact me for details or with questions.

Last night’s ride consisted of 6 repeats of a fairly short (.4 miles) but very steep (8-17%) hill.  It takes between 3 and 4 minutes to climb.  We immediately followed these climbs with a 20 minute threshold level interval.

This climb is similar to one that you may very well encounter in this or a different race.  The steep grade forces muscle recruitment and any time you climb and fight gravity it’s a challenge – both physical and mental.

To make these climbs even more race-specific, we limited the amount of recovery.  We basically got to the top of the climb then turned around immediately to the base of the hill to begin the next climb.  This gave us a recovery of only about 1 minute.

As previously mentioned, we went right into a 20 minute threshold level interval at the conclusion of the final hill climb.  This simulates riding on forest roads or similar areas where it’s more open and the terrain allows you to hammer.  And the short recovery before beginning this threshold interval forces your body to adapt to riding at a high level while fatigued.

Here’s the graph of the ride:

https://www.trainingpeaks.com/sw/QRSOTLABCJOBAKERHYXXN3L2W4

We’re riding as a group on Thurs, and we look forward to you joining us.  The interval ride will be similarly intense but with a different makeup of intervals.

Check out the chart, let me know if you have any questions, then GET OUT AND RIDE!