The Pass2Pub takes between 1 1/4 hours and 4 1/2hrs to complete; this training guide has been developed for riders like me that will finish anywhere from the middle to the rear of the field.
You may find it hard to believe initially but mountainbiking is fun and the training is to ensure that you do have fun on Pass2Pub day.
Be careful however to progressively increase your distance and difficulty - don’t burn yourself out by being over zealous in the first week. If you are feeling too tired from a big Sunday ride, to do the next Tuesday, don’t feel guilty - take the odd day off.
It’s a heck of a lot more fun and motivating biking with other people, however check prior that they are at a similar level to you.
Race day nutrition is always an interesting question, I have used Bumper Bars in the past, but the chocolate got fairly messy on a hot day and have now converted to One Square Meal bars and find them good. I find Powerade and water to be a good mix for liquid refreshment. Start experimenting now with your nutrition to get your mix right for race day - you will possibly end up taking 3 x bars and 3 x bottles of liquid.
If you have any health issues, ensure you check in with your medical professional before beginning this programme. Happy training, catch you on race day.
Week beginning
25th Jan
1st Feb
8th Feb
15th Feb
22nd Feb
1st Mar
Monday
Tuesday
45 min
60 min
75 min
90 min
20 min
Wednesday
30 min
Thursday
45 min
60 min
75 min
90 min
Friday
Saturday
Sunday
60 min
90 min
2hrs
2 1/2 hrs
3 hrs
Pass2Pub
Cruisy ride on shingle, eg: start at the Claremont end of the Scenic Reserve, bike the south side top shingle road and head towards the Wetlands.
Moderate ride on undulating trails eg: start at Claremont end of the Scenic Reserve and bike the north side trails, returning via the south side
Hill work time eg: start at Claremont end again, try out the narrower trails on the south side and then onto the north side track by the road bridge. As you get a little fitter and more adventurous, check out the the trails that head into the forest on the north side.
By Barry Gallagher PlaceMakers Timaru