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21 March 2022 Week 1

  1. Week 1 - Mid Week Session 1

    Aerobic Riding Development - 40min riding at an easy pace.

  2. Week 1 - Mid Week Session 2

    Body weight Strength and Conditioning

  3. Week 1 - Weekend Session

    Aerobic Riding Development - 40min riding at an easy pace.

28 March 2022 Week 2

  1. Week 2 - Mid Week Session 1

    Aerobic Riding Development - 40min riding at an easy pace.

  2. Week 2 - Mid Week Session 2

    Body weight Strength and Conditioning

  3. Week 2 - Weekend Session

    Aerobic Riding Development - 40min riding at an easy pace.

04 April 2022 Week 3

  1. Week 3 - Mid Week Session 1

    Aerobic Riding Development - 40min riding at an easy pace.

  2. Week 3 - Mid Week Session 2

    Body weight Strength and Conditioning

  3. Week 3 - Weekend Session

    Aerobic Riding Development - 40min riding at an easy pace.

11 April 2022 Week 4

  1. Week 4 - Mid Week Session 1

    Aerobic Riding Development - 40min riding at an easy pace.

  2. Week 4 - Mid Week Session 2

    Body weight Strength and Conditioning

  3. Week 4 - Weekend Session

    Aerobic Riding Development - 40min riding at an easy pace.

18 April 2022 Week 5

  1. Week 5 - Mid Week Session 1

    Aerobic Riding Development - 60min riding at an easy pace.

  2. Week 5 - Mid Week Session 2

    Body weight Strength and Conditioning

  3. Week 5 - Weekend Session

    Aerobic Riding Development - 60min riding at an easy pace.

25 April 2022 Week 6

  1. Week 6 - Mid Week Session 1

    Aerobic Riding Development - 60min riding at an easy pace.

  2. Week 6 - Mid Week Session 2

    Body weight Strength and Conditioning

  3. Week 6 - Weekend Session

    Aerobic Riding Development - 60min riding at an easy pace.

02 May 2022 Week 7

  1. Week 7 - Mid Week Session 1

    Aerobic Riding Development - 60min riding at an easy pace.

  2. Week 7 - Mid Week Session 2

    Body weight Strength and Conditioning

  3. Week 7 - Weekend Session

    Aerobic Riding Development - 60min riding at an easy pace.

09 May 2022 Week 8

  1. Week 8 - Mid Week Session 1

    Aerobic Riding Development - 60min riding at an easy pace.

  2. Week 8 - Mid Week Session 2

    Body weight Strength and Conditioning

  3. Week 8 - Weekend Session

    Aerobic Riding Development - 60min riding at an easy pace.

16 May 2022 Week 9

6 Months out. We are continuing to build some aerobic capacity. Long steady rides at a relatively easy pace. 3-4 rides per week is optimal during this time and will build a good foundation for later in the training program.

  1. Week 9 - Mid Week Session 1

    Aerobic Riding Development - 60min riding at an easy pace.

  2. Week 9 - Mid Week Session 2

    Aerobic Riding Development - 60min riding at an easy pace, Then body weight Strength and Conditioning.

  3. Week 9 - Weekend Session 1

    Aerobic Riding Development - 60min riding at an easy pace.

  4. Week 9 - Weekend Session 2

    Body weight Strength and Conditioning.

23 May 2022 Week 10

  1. Week 10 - Mid Week Session 1

    Aerobic Riding Development - 60 to 90 min riding at an easy pace.

  2. Week 10 - Mid Week Session 2

    Aerobic Riding Development - 60 to 90min riding at an easy pace, Then body weight Strength and Conditioning.

  3. Week 10 - Weekend Session 1

    Aerobic Riding Development - 60 to 90min riding at an easy pace.

  4. Week 10 - Weekend Session 2

    Body weight Strength and Conditioning.

30 May 2022 Week 11

  1. Week 11 - Mid Week Session 1

    Aerobic Riding Development - 60 to 120 min riding at an easy pace.

  2. Week 11 - Mid Week Session 2

    Aerobic Riding Development - 90 to 120min riding at an easy pace, Then body weight Strength and Conditioning.

  3. Week 11 - Weekend Session 1

    Aerobic Riding Development - 120min+ riding at an easy pace.

  4. Week 11 - Weekend Session 2

    Body weight Strength and Conditioning.

06 June 2022 Week 12

  1. Week 12 - Mid Week Session 1

    Aerobic Riding Development - 60 to 120 min riding at an easy pace.

  2. Week 12 - Mid Week Session 2

    Aerobic Riding Development - 90 to 120min riding at an easy pace, Then body weight Strength and Conditioning.

  3. Week 12 - Weekend Session 1

    Aerobic Riding Development - 120min+ riding at an easy pace.

  4. Week 12 - Weekend Session 2

    Body weight Strength and Conditioning.

13 June 2022 Week 13

5 Months out. This next block of training is designed to increase your anaerobic threshold which is essentially the point at which you can maintain a ‘moderate’ to ‘hard’ pace before moving into a rapidly fatigued state due to lactic acid build up. This will come in handy on some of those “punchier” climbs in Nepal. Aim for a perceived rate of exertion that is hard but sustainable for every repetition. These sessions should feel hard but manageable.

  1. Week 13 - Mid Week Session 1

    Anaerobic threshold development: 4 x 5min intervals at a moderate to hard pace with 3-5min rest between

  2. Week 13 - Mid Week Session 2

    Anaerobic threshold development: 4 x 5min intervals at a moderate to hard pace with 3-5min rest between. Then body weight Strength and Conditioning training.

  3. Week 13 - Weekend Session 1

    Aerobic Riding Development - 90 to 120min riding at an easy pace.

  4. Week 13 - Weekend Session 2

    Body weight Strength and Conditioning.

20 June 2022 Week 14

  1. Week 14 - Mid Week Session 1

    Anaerobic threshold development: 5 x 5min intervals at a moderate to hard pace with 3-5min rest between

  2. Week 14 - Mid Week Session 2

    Anaerobic threshold development: 5 x 5min intervals at a moderate to hard pace with 3-5min rest between. Then body weight Strength and Conditioning training.

  3. Week 14 - Weekend Session 1

    Aerobic Riding Development - 90 to 120min riding at an easy pace.

  4. Week 14 - Weekend Session 2

    Body weight Strength and Conditioning.

27 June 2022 Week 15

  1. Week 15 - Mid Week Session 1

    Anaerobic threshold development: 5 x 5min intervals at a moderate to hard pace with 3-5min rest between

  2. Week 15 - Mid Week Session 2

    Anaerobic threshold development: 5 x 5min intervals at a moderate to hard pace with 3-5min rest between. Then body weight Strength and Conditioning training.

  3. Week 15 - Weekend Session 1

    Aerobic Riding Development - 120min+ riding at an easy pace.

  4. Week 15 - Weekend Session 2

    Body weight Strength and Conditioning.

04 July 2022 Week 16

  1. Week 16 - Mid Week Session 1

    Anaerobic threshold development: 5 x 5min intervals at a moderate to hard pace with 3-5min rest between

  2. Week 16 - Mid Week Session 2

    Anaerobic threshold development: 5 x 5min intervals at a moderate to hard pace with 3-5min rest between. Then body weight Strength and Conditioning training.

  3. Week 16 - Weekend Session 1

    Aerobic Riding Development - 120min+ riding at an easy pace.

  4. Week 16 - Weekend Session 2

    Body weight Strength and Conditioning.

11 July 2022 Week 17

4 Months out We are introducing hill work and distance into our training. It is important that you start to do some of your riding on dirt and preferably on your mountain bike. Pushing burly knobby tyres through dirt is a lot different to skinny tyres gliding along the tarmac. Hill Sessions: Find a trail that is mostly climbing. Repeats of shorter hills/climbs is acceptable if that is all you have access to. As we get closer to the Experience it is important you are accustomed to long sustained hill climbs. For these sessions we are not so concerned with distance or speed but focusing on your ability to persevere and ‘grind it out’. On rest and restore days we also recommend taking the opportunity to do some active recovery in the form of yoga or swimming. Active recovery can reduce soreness and speed up the muscle re-building/recovery phase.

  1. Week 17 - Mid Week Session 1

    HILL SESSION: - 60min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 17 - Mid Week Session 2

    MOUNTAIN BIKE -50min at a Moderate pace. Body weight Strength and Conditioning training

  3. Week 17 - Weekend Session 1

    MOUNTAIN BIKE - 20km at a Moderate pace, then Stretch for 5min

  4. Week 17 - Weekend Session 2

    Mountain Bike for 45 Minutes

18 July 2022 Week 18

  1. Week 18 - Mid Week Session 1

    HILL SESSION: - 60min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 18 - Mid Week Session 2

    MOUNTAIN BIKE -50min at a Moderate pace. Body weight Strength and Conditioning training

  3. Week 18 - Weekend Session 1

    MOUNTAIN BIKE - 30km at a Moderate pace, then Stretch for 5min

  4. Week 18 - Weekend Session 2

    Mountain Bike for 45 Minutes

25 July 2022 Week 19

  1. Week 19 - Mid Week Session 1

    HILL SESSION: - 45min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 19 - Mid Week Session 2

    MOUNTAIN BIKE -50min at a Moderate pace. Body weight Strength and Conditioning training

  3. Week 19 - Weekend Session 1

    MOUNTAIN BIKE - 20km at a Moderate pace, then Stretch for 5min

01 August 2022 Week 20

  1. Week 20 - Mid Week Session 1

    HILL SESSION: - 75min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 20 - Mid Week Session 2

    MOUNTAIN BIKE -50min at a Moderate pace. Body weight Strength and Conditioning training

  3. Week 20 - Weekend Session 1

    MOUNTAIN BIKE - 35km at a Moderate pace, then Stretch for 5min

  4. Week 20 - Weekend Session 2

    Mountain Bike for 45 Minutes

08 August 2022 Week 21

3 Months out. The coming month is about increasing our volume in the hills and spending time on the saddle. It's ok to push yourself into higher heart rate zones or perceived rates of exertion for short times in your longer rides.

  1. Week 21 - Mid Week Session 1

    HILL SESSION: - 75min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 21 - Mid Week Session 2

    MOUNTAIN BIKE -50min at a Moderate pace. Body weight Strength and Conditioning training

  3. Week 21 - Weekend Session 1

    MOUNTAIN BIKE - 35km at a Moderate pace, then Stretch for 5min

  4. Week 21 - Weekend Session 2

    Mountain Bike for 45 Minutes

15 August 2022 Week 22

  1. Week 22 - Mid Week Session 1

    HILL SESSION: - 60min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 22 - Mid Week Session 2

    MOUNTAIN BIKE -50min at a Moderate pace. Body weight Strength and Conditioning training

  3. Week 22 - Weekend Session 1

    MOUNTAIN BIKE - 25km at a Moderate pace, then Stretch for 5min

22 August 2022 Week 23

  1. Week 23 - Mid Week Session 1

    HILL SESSION: - 90min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 23 - Mid Week Session 2

    MOUNTAIN BIKE -50min at a Moderate pace. Body weight Strength and Conditioning training

  3. Week 23 - Weekend Session 1

    MOUNTAIN BIKE - 40km at a Moderate pace, then Stretch for 5min

  4. Week 23 - Weekend Session 2

    Mountain Bike for 60 Minutes

29 August 2022 Week 24

  1. Week 24 - Mid Week Session 1

    HILL SESSION: - 90min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 24 - Mid Week Session 2

    MOUNTAIN BIKE -50min at a Moderate pace. Body weight Strength and Conditioning training

  3. Week 24 - Weekend Session 1

    MOUNTAIN BIKE - 40km at a Moderate pace, then Stretch for 5min

  4. Week 24 - Weekend Session 2

    Mountain Bike for 60 Minutes

05 September 2022 Week 25 - TEST WEEK

2 Months out. We finish the first week of this block with a physical and psychological test. We want you to aim for a ride that will see you climb 1000m! There is no distance requirement. You might climb the 1000m over 16km or you might do it over 50km. There is however a time limit. You will need to have completed the 1000m of climbing within 5hrs. You will also see a return of the anaerobic threshold development! If you are exercising at lactic threshold this means that lactic acid is building up faster than your body can clear it. Your muscles will rapidly fatigue and you will be unable to sustain that level of activity. At “sub lactic threshold” you should still be working very hard but your muscles will not rapidly fatigue to the point where you cannot continue to exercise.

  1. Week 25 - Mid Week Session 1

    HILL SESSION: - 60min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 25 - Mid Week Session 2

    MOUNTAIN BIKE -50min at a Moderate pace.

  3. Week 25 - Weekend Session 1

    ENDURANCE TEST 1000m elevation gain. - No distance min/max - 5hr limit

  4. Week 25 - Weekend Session 2

    Rest Day

12 September 2022 Week 26

  1. Week 26 - Mid Week Session 1

    HILL SESSION: - 90min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 26 - Mid Week Session 2

    MOUNTAIN BIKE HIIT: Flat or mild slope - 15min warm up - 5min sub lactic threshold followed with 2min rest. Repeat x4 - 15min warm down - Then body weight Strength and Conditioning Training

  3. Week 26 - Weekend Session 1

    MOUNTAIN BIKE - 50km at a Moderate pace, then Stretch 5min

  4. Week 26 - Weekend Session 2

    Mountain Bike for 60 Minutes

19 September 2022 Week 27

  1. Week 27 - Mid Week Session 1

    HILL SESSION: - 90min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 27 - Mid Week Session 2

    MOUNTAIN BIKE HIIT: Flat or mild slope - 15min warm up - 5min sub lactic threshold followed with 2min rest. Repeat x5 - 15min warm down - Then body weight Strength and Conditioning Training

  3. Week 27 - Weekend Session 1

    MOUNTAIN BIKE - 50km at a Moderate pace, then Stretch 5min

  4. Week 27 - Weekend Session 2

    Mountain Bike for 60 Minutes

26 September 2022 Week 28

  1. Week 28 - Mid Week Session 1

    HILL SESSION: - 60min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 28 - Mid Week Session 2

    MOUNTAIN BIKE HIIT: Steep slope. Use hard gear. Standing pedalling - 15min warm up - 10 sec standing 100% effort - 2min rest - repeat 10 times - Then body weight Strength and Conditioning Training

  3. Week 28 - Weekend Session 1

    MOUNTAIN BIKE - 40km at a Moderate pace, then Stretch 5min

03 October 2022 Week 29

1 Month out. You’re nearly there! This month will see you continue to build leg strength and endurance in your hill sessions and your anaerobic threshold will be getting stronger for all that ‘Nepali flat’ riding. You’ve put in the hard work and now you’re ready for an Experience Not Felt Possible. Congratulations!

  1. Week 29 - Mid Week Session 1

    HILL SESSION: - 90min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 29 - Mid Week Session 2

    MOUNTAIN BIKE HIIT: Steep slope. Use hard gear. Standing pedalling - 15min warm up - 10 sec standing 100% effort - 2min rest - repeat 10 times - Then body weight Strength and Conditioning Training

  3. Week 29 - Weekend Session 1

    MOUNTAIN BIKE - 60km at a Moderate pace, then Stretch 5min

  4. Week 29 - Weekend Session 2

    Mountain Bike for 75 Minutes

10 October 2022 Week 30

  1. Week 30 - Mid Week Session 1

    HILL SESSION: - 90min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 30 - Mid Week Session 2

    MOUNTAIN BIKE HIIT: Steep slope. Use hard gear. Standing pedalling - 15min warm up - 10 sec standing 100% effort - 2min rest - repeat 10 times - Then body weight Strength and Conditioning Training

  3. Week 30 - Weekend Session 1

    MOUNTAIN BIKE - 60km at a Moderate pace, then Stretch 5min

  4. Week 30 - Weekend Session 2

    Mountain Bike for 75 Minutes

17 October 2022 Week 31

  1. Week 31 - Mid Week Session 1

    HILL SESSION: - 60min Hill Riding - Stretch out for 5min - Body weight Strength and Conditioning training

  2. Week 31 - Mid Week Session 2

    MOUNTAIN BIKE HIIT: Flat or mild slope 15min warm up 5min sub lactic threshold effort followed with 2min rest. Repeat x4 15min warm down - Then body weight Strength and Conditioning Training

  3. Week 31 - Weekend Session 1

    MOUNTAIN BIKE - 60km at a Moderate pace, then Stretch 5min

  4. Week 30 - Weekend Session 2

    Mountain Bike for 75 Minutes

24 October 2022 Week 32 - FINAL WEEK

Pre trip prep: Make sure you have all gear, spares and your bike is serviced and ready to go.

  1. Week 31 - Mid Week Session 1

    MOUNTAIN BIKE HIIT: Flat or mild slope - 15min warm up - 5min sub lactic threshold effort followed with 2min rest. Repeat x5 - 15min warm down - Body weight Strength and Conditioning training

  2. Week 31 - Mid Week Session 2

    MOUNTAIN BIKE - 60-120min Easy pace Body weight Strength and Conditioning training