I have been trying to build up my endurance for the Squiggy. My goal this year is to make it out for some competitions -- mostly XC, not super-endurance (50's, 100's, 24hr) yet, but we'll see
Anyway, I am so close to the Wilderness trails that the Squiggy makes sense. So my basic training routine right now is Monday through Friday, I ride with my son to school at 65% - 75% Max HR (about 5 miles) as a warm up. Then I ride another 3 or so miles to the Bruce B Downs entrance and jump right on to Panther - I take main through the paved loop, to the "Y," then Eubanks, 1800, cross Morris Bridge, Heartbreak, Washboard, Indian, and depending how I feel, either Gator Bait or Misery or Speedway (Main) out to Hole in the fence. I try to maintain 80% heart rate when I turn into the park off Bruce B Downs, and I don't make any stops until I get home. It is about 5 or so miles from Hole in the fence to my house, and I keep 80% until I'm about 15 minutes from home. Then I drop down as low as I can (usually around 65%). My daily morning ride usually falls between 25 and 30 miles. Twice a week I add a yoga workout after I get home. I will also get another 8 - 10 mile ride in the evening to pick my son up. All this is on my only bike, Gary Fisher Hoo Koo E Koo (Hardtail).
I have been drinking a Hammer Recoverite drink when I get home, and I have been a little sore, but nothing outrageous.
I will be adding some 4 hour rides and maybe a 6 hour ride on the weekends to make sure that I am set for the saddle time...
My next focus will be to add some technical riding to get my technical skills up - right now, this is my second weakness after endurance. I plan to attend the next advanced skills class, and I try to ride tougher trails (Boyette and Alafia) when I get the chance.
Sorry about the long "dump" - if anyone has any comments, I would be really grateful!