Hi KR,
Improving on your TOM time will depend as much on the quality of your training as the quantity. To address the quality aspect, you need to know what your weaknesses and strengths are. I recommend you identify what aspects of your riding you need to improve the most; this could include climbing, descending, overall fitness, race nutrition/hydration, etc. Once you have identified your top two or three areas for improvement, use this information to focus the quality of your training. Here are a few examples: if you could improve your TOM time by 15 minutes by cleaning the Powerhouse Plunge on race day, you need to spend some of your training time on technical descending skills. If you could shave 30 minutes off your TOM time by being able to complete all the climbs without stopping, you need to spend some of your training time on climbing endurance. If you could improve your TOM time by 1 hour if you didn’t bonk, you need to figure out, and practise, how to master race day nutrition!
Now for the quantity aspect, to be successful at MTB races lasting 4-5 hours, you will need to spend at least one day per week building to your race duration (4-5 hours). Volume increases should be done gradually, over several weeks/months. The rest of your training time can be shorter, focused efforts that improve your weaknesses and sustain your strengths. Without knowing your current fitness level and how many hours you are currently training, I would say 7 to 10 hours per week should be sufficient. Again, it is the quality of those hours that really dictates your success.
Hope this helps - best of luck!
Coach MJ
