For my training, I use the MTB route the Lage Vuursche. This track has a length of 11.5 km and 240 altimeters and is known for its technical elements and tough climbs (https://www.mtbroutes.nl/utrecht/lage-vuursche , 2024). I chose this route to train my agility and gain climbing experience. For me, this is the closest route to my home where this is possible. To ride the route, I need a vignette for the Utrechtse Heuvelrug of 7.50 euros. I have done a baseline measurement; I want to try to improve my time by 10%. For tracking I use Strava and MiFit.

The first time I rode the route with a friend, we took an hour and a half. This is not representative of this distance because we didn't have enough water with us and made a diversion to a restaurant for water and that took a lot of time. With a second measurement, I came to 42:41, but this was only 9.42 km because of detours. My conclusion was that I need to ride this route more often to get an accurate reading. Unfortunately, I won't make this anymore for my website presentation. 

Based on the interviews and the literature I have read, I have drawn up a training schedule for myself. From January 2025, I want to do bike training three times a week, see Figure 2. In addition, I want to go to the gym three times a week for strength training and cardio. The climbing training I want to do at the Lage Vuursche.