Several FWCC mountain bikers are actually road race and time trial competitors who use the off-road rides as enjoyable cross-training. All have reported training benefits from their regular Tuesday night group outings. Off-road riding, with its tricky ascents, varying surfaces and regular changes in terrain, results in short bursts at high intensity. This is the basis of interval training, which increases strength and improves recovery. Mountain biking can be very effective interval training – but fun!