How do you train for a race?

[limewave]

I have 2 xc mountain bike races this year, one mid-august, the other in November. They are both approx. 30 miles, not very technical, mostly on two-tracks with limited single track.

I've been reading about how to train and want to follow a base, build 3 wks, 1 wk recovery, build . . . schedule.

My plan, on a very basic level, is to do 3 rides a week (I'm a working mom with two young kiddos )

Tuesday: Road, Long intervals w/ some hill repeats
Wednesday: Road, easy mileage (riding with a friend, we plan to do 25-50 miles)
Friday: Off Road, Mileage ride with 2-5 sprints

3x a week: Core Strength training for 30+ minutes
2-3x a week: Running (2-8 miles easy)

DH thinks I just need to mountain bike as much as I can. I don't disagree with him, but I have found that the interval workouts and hill repeats have made a dramatic improvement in my strength, speed, and fitness this year. I want to keep it up. Plus, I can only get out on the trails one day a week.

TEer's: What workout do you do that is most beneficial to your race training?

[rocknrollgirl]

Hey,
I think you are on the right track. If the course is not technical, and bike handling skills are not the issue, I think you could do a fair amount of your training on the road.

I race on a sponsored mt bike team, and the guys on my team do most of their training on the road.

It looks like you have it covered with your three rides, endurance, recovery and speed.