The Wheel World

ok

now i have got over my back injury(slipped disk) i am ready to get back into some serious training (for state titles).  i want to know some of the serious xc riders training programs(please no novices). i have full acess to the school gym and 4 xc tracks near my house.i am keen to train 8-9 times a week also about 10km away there is castle hill a 15 minute steep climb. so if there are any xc serious people can you tell me your program. AND I AM ALSO A SCHOOL STUDENT SO HOMEWORK
        
i am free to train on :
                      am                          pm

monday            gym
tuesday
wednesday       rowing
thursday
friday               rowing
saturday
sunday                  


and also any tips to improve my traiing to make it more intense ect


and i am also pretty fit at the moment

Keep up your high-impact activities such as running. I know mates that have lived off swimming and cycling and now suffer from shin splints because they didnt have that high impact.

I run in the mornings or at night (I too have study)...Mornings are great....that cold air in your lungs...everything is fresh. I recommend it and it makes you more alert for the day.

Leave 1 day for a rest (Sunday)
day 1:
rollers 45mins to 1 hour (add 30mins if using a wind/mag trainner)
fit ball core stabilty excersices (almost all the MTB mags have some now)
day 2:
fit ball as above
ride to work (40km round trip maybe mix it up ride a single speed)
day 3:
fit ball as above
weights (home gym etc again most MTB mags will cover this)
day 4:
roadie ride 70+km more social pace in a good bunch avg 20km/h
day 5:
fit ball as above
25min run (running machine)
day 6:
MTB ride 60+ km if possible or 3-4hours of good hard riding inc 3-4 large hills

about 3-4 days out I'd pretty much do the fit ball & stuff all else.
Also getting plenty of sleep & nutrition this is paramount & as important as good trainning plans.
Stretching before & after every ride is important too with out this you body will be strong but have no flexablity therefore leading to injury & worse time off trainning.
I also found where possible find a buddy they are an immense help to no end they become your sence when you over do it or aren't keen to push hard + I enjoy riding with groups.

In saying all this, this is what worked for me, It may not work for you, I had a good friend who was in personal trainning help come up with this guide for me, he also helped with eating plans & monitoring what I was doing.

Nowdays I have a business, 2 kids & stuff all time so for me trainning involves getting on the bike as often as possible & maybe spend a bit of time on the rollers etc 3-4 months before any big events. I do however do core excerses & stretching daily not oly does it help on the bike but makes everyday life a bit easier too.

Good luck

thanks again this is helpful.