We are excited to have Today’s Plan on-board as a sponsor of the event. Jesse Coyle has provided some advice on how to best prepare yourself for the event.
Today’s Plan Training Recommendation
The highest priority when considering the training you will do leading into the race is making sure you have a plan. The duration of your specific training will vary from rider to rider, some prefer a shorter 6 week plan while others may prefer to start specifically preparing from 12 weeks out. No matter how far out you start preparing be sure that you have an idea of how many hours a week you will be able to commit to training throughout that period.
Then take into consideration the race distance of your event; for riders doing the 75km race that is likely to take 4+ hours, therefore riders should focus more on muscular endurance, fatigue resistance and in-race fueling throughout their training. For riders doing the shorter events that will take less than 2 hours, training should be focused more around building power at threshold and ability to recover from hard surges in pace.
When assessing your training (whether you are using a third party training plan or planning your own training) make sure you cover these three factors:
- Consistency– this is the most important factor in training. Make sure you are completing your training rides regularly. Use your planning to make sure you have time dedicated to ride at least once every 3 days.
- Volume– it is necessary to hit enough volume (hours of riding) in your training week to week. For most riders you should seek to ride at least 5-6 hours per week as a training minimum
- Intensity– include a mix of intensities in your training. A MTB race covers a range of terrain, inclines, pace changes, etc, so it’s important to have well rounded fitness. Include separate rides spending time targeting the range of training zones from endurance riding, sweet spot/threshold, VO2max and anaerobic capacity.
For those of you looking for a training plan to follow there are many options available within Today’s Plan, all of which sync. with your 3rd party apps and devices out on the trail. We also have a number of coaches on Today’s Plan that we can link you with to make sure you are ready for the Duo Classic. For a training plan suitable for indoor and/or outdoor make sure you have a look at Today’s Plan’s training plan system or contact Today’s Plan support with your goals and we can assist you further- https://www.todaysplan.com.au/.
By Jesse Coyle
Operational Coach at Today’s Plan as well as a coach for Nero Coaching. Currently rides for national road series team: Nero Bianchi. Bachelor of Exercise and Sports Science and a Cycling Australia Level 1 Road & Track Coach
The course map is now available. Go to the Course Map page for details
The Duo Classic welcomes Mitas Tyres as the 2019 title sponsor. Mitas are proud sponsors of the UCI Mountain Bike World Cup Series and World Championships and have generously donated a huge pile of mountain bike tyres for give-aways and podium prizes. Mitas tyres are used by many of Australia’s fastest riders including Australian Champion Brendan ‘Trekky’ Johnston and Luke Brame.
After a 2-year hiatus the Duo Classic is set to return in 2019 – same great race, same great venue with a new time of year. Join us on Sunday 27 October and race with your mates on the awesome trails of Sparrow Hill and Kowen Forest in the ACT. Put your old team back together or challenge your friends and family to team up and race.
With a new category option of 75km as well as our original categories of 50km, 25km and 10km there is a distance for every rider. Dont forget the kids race run at the event centre too.
The new course is currently being set by Olympian and National Champion, Dan McConnell.
Add the Duo Classic to your race calendar and visit the DUO CLASSIC WEBSITE for all the details and to enter via the on-line registration system.