Hi, I am ______, professional mountain biker.
My rule of thumb for training if you are looking to excel, get better, get faster get stronger, at least three days will help get you stronger. If you have any less, you would not benefit from what you did on your one or two days that you did during the week. On your first day, you want to have a moderate ride. If you are going for a ride after work, and you only have one to two hours, you are going to get your heart rate up and do a steady consistent ride that you can sustain that speed and that effort for that one to two hours and then on your second day, you can work on your interval training for your speed work. This will help you get faster and stronger whether you are going on the climbs or the flats.
So you can alternate every week on working on hills or working on flats so let us say you are going to work on a hill, you could pick a hill like this that we have right here. You could say okay, I am going to do five sprints to the top of the hill. So your first one, you just go as hard as you can, get to the top of the hill, turn around, recover, pedal and no effort, give yourself about a minute rest and then hit it again and do that five times. For the remainder of your ride, you want to just go and pedal easy. You want to be able to talk and just spin.
Then on your third day you want it to be working on your endurance so you can either go on a group ride and usually people do this on the weekends. So if you have two to three hours, that is perfect. Those could be three days. If you do have an extra day, the best thing for recovery is active recovery and that is spinning on your bike letting the lactic acid flow rather than sitting on the couch and just having it sit there.
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