Xterra Training
127
Member
317 days
ryanweeg posted 20 weeks ago.
taken from last month's triathlete mag:
(Bike or Run) Hill/Flat Intervals
8x30-60 sec uphill @ 120% threshold effort/30-60 sec flat@ threshold speed, spin/jog back to starting point for recovery
(Swim) Diminishing Recovery Intervals
5x800 meters at 120% threshold speed/powerw/90 second active recoveries @ 70% threshold speed/power
(Bike or Run) Tempo Fartlek
20-30 minutes @95-100% threshold speed/power with 6 x 30 second intervals @ 120% speed/power sprinkled throughout.
These are some great workouts, I have incorporated some types of these interval workouts into a "typical" oly distance plan. You can also spend some time on your road bike on a trainer, or on your mountain bike on the road. Don't even put slicks on your mtb wheels, just use some practice tire nobbies and go for it. Also, spend as much time on the trails to increase your technical skills on the mountain bike that you wouldn't get on a road bike/training.
"If one can stick to the training throughout many long years, that willpower is no longer a problem. It's Raining? That doesn't matter. I am tired? That's beside the point. It's simply just that I have to."
-Emil Zatopek
96
Member
350 days
swimmer52 posted 19 weeks ago.
This is my 3rd year racing Xterra, and the important thing is STRENGTH. You need the strength on the bike to get through all obstacles and strength on the run to endure and climb hills, cause there'll be a lot of them.
"Whether you think you can or can't, you're right"
I have done 2 Xterra races and have been "modifying" training plans to suit mountain biking and trail running. In my first race, I trained for a road, olympic distance and got obliterated by the course. The bike leg ripped me to pieces and I had nothing left for the brutal trail run. I ended up cramping in both quads and had to sit for close to 15 minutes before I could finally walk into the finish.
My second race was better as I trained for more power (weight room, climbing on the bike) but just thought that if anyone else has trained for Xterra with some success, maybe you could pass on a few ideas. I'll be doing the Mountain Championship race in Ogden, UT August 16, so I've got some time, I'm just ready to finish well, rather than "survive."