12 min bike warm-up to park
4 x circuit of:
Run 150 stairs carrying bike (2 x suitcase style switching sides on 2nd, 2 x holding overhead switching direction of bike on 2nd)
At top of stairs :60 second jumproping w/10 double-unders paced between even basic hops and alternating skips
Ride bike back to bottom of hill, back to stairs.
That's one.
(A note on intensity: HR was in the high LT/VO2 max zone for duration of bike carry and jumproping segments)
Then ride home.
Why this workout? I had little time to work with and wanted a workout that was fresh, fun, intense, and sport specific.
Mountain biking always involves run-ups, hike-a-bikes and pushes. This always sends your heart rate through the roof and then you must stay dialed and in control and hammering once back on bike at top where you invariably face technical challenges on the trail.
The running with bike carries simulates a worst case scenario in terms of physio demand and exaggerates the intensity of execution--supra-resistance for supra-adaptation above normal level of conditioning needed under normal on-trail circumstances. That is, it's a harder, sharper effort than the real thing will be, so the real thing will seem easier when it comes up in the middle of a fatiguing climb.
It also adds some impact and helps keep your bones strong, key when most bike training is non-impact to the point that in large doses it can make you osteoporotic (not healthy or functional to have weak bones y'all). Jumproping adds a high intensity conditioning challenge that ices the cake of the stair run's objectives while also tasking balance, mobility, proprioception, and coordination.
The ride back down the hill to the side of the staircase serves as the recovery portion of the interval and brings on-bike skill under extreme fatigue into play. Nothing wastes more time in a dirt race than killing a climb then crashing on something easy on the flat or descent at the top because you're too destroyed to control your bike.
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