The Conditioning Phase is where fitness becomes riding fitness. The first four weeks introduce lactic clearance intervals, short explosive 30 second efforts that train your body to buffer and clear lactate rapidly between efforts. This is one of the most undertrained qualities in mountain bike athletes at every level and one of the most performance relevant. The second four weeks shift to sustained high intensity blocks of 5 to 7 minutes, directly simulating the physical demands placed on the body during hard riding.
The strength sessions move into the stability block, a loaded movement quality programme that develops the single leg strength, rotational control and positional stability that protect you on technical terrain and improve your ability to express skill when your body is under fatigue.
Lactic clearance intervals in weeks 1 to 4 at 95 percent plus of Max HR
Sustained high intensity blocks in weeks 5 to 8 building to 7 minute efforts
FatMax conditioning session maintained every week throughout
Stability focused strength and conditioning programme across two progressive cycles
Two planned deload weeks for adaptation and recovery
Built to follow the Build Phase or suitable as a standalone conditioning block
The Conditioning Phase is where fitness becomes riding fitness. The first four weeks introduce lactic clearance intervals, short explosive 30 second efforts that train your body to buffer and clear lactate rapidly between efforts. This is one of the most undertrained qualities in mountain bike athletes at every level and one of the most performance relevant. The second four weeks shift to sustained high intensity blocks of 5 to 7 minutes, directly simulating the physical demands placed on the body during hard riding.
The strength sessions move into the stability block, a loaded movement quality programme that develops the single leg strength, rotational control and positional stability that protect you on technical terrain and improve your ability to express skill when your body is under fatigue.
Lactic clearance intervals in weeks 1 to 4 at 95 percent plus of Max HR
Sustained high intensity blocks in weeks 5 to 8 building to 7 minute efforts
FatMax conditioning session maintained every week throughout
Stability focused strength and conditioning programme across two progressive cycles
Two planned deload weeks for adaptation and recovery
Built to follow the Build Phase or suitable as a standalone conditioning block
