{"id":52946,"date":"2023-08-09T16:00:13","date_gmt":"2023-08-09T14:00:13","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=742446"},"modified":"2023-08-09T16:35:40","modified_gmt":"2023-08-09T14:35:40","slug":"our-essential-training-plan-for-mountain-biking","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/our-essential-training-plan-for-mountain-biking\/","title":{"rendered":"Our essential training plan for mountain biking"},"content":{"rendered":"

How to get fit for mountain bike riding and racing <\/p>

By Tom Bell\n \t\t<\/p>

Published: Wednesday, 09 August 2023 at 14:00 PM<\/p>

\n\n

Mountain biking demands a high level of fitness and a mix of physical, technical and mental abilities.<\/p>\n

Whether gravity or endurance-focused, as a mountain biker, you\u2019ll need to blend skills such as cornering fast and spotting good lines with the strength to produce high-power bursts repeatedly on loose terrain.<\/p>\n

Training plans<\/a> for mountain biking can be quite different from the approaches you might take for other cycling disciplines, such as road or gravel riding<\/a>.<\/p>\n

In this guide, we take a closer look at how you can get in shape specifically for mountain biking and what you\u2019ll need to know to do so.<\/p>\n

How do MTB disciplines differ and what does this mean for training?<\/h2>\n

One way to start getting fit for mountain biking is by understanding the demands of the different mountain bike race formats<\/a> so you can tailor the type of rides and training sessions you do in preparation.<\/p>\n

Cross-country mountain biking<\/h3>\n
\"CANNOCK,<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
XC racing tests a rider\u2019s endurance and fatigue resistance.<\/span><\/figcaption> Justin Setterfield \/ Getty Images<\/i><\/span><\/div>\n

Cross-country (XC) racing disciplines<\/a>, such as Olympic, short track and marathon, test a rider\u2019s endurance and fatigue resistance.<\/p>\n

Riders will often hover around 80 to 90 per cent of their maximum heart rate, depending on the length of the race.<\/p>\n

Olympic-distance cross-country mountain bike racing has been reported to be one of the most aerobically taxing sports, second only to cross-country skiing, with pro riders having among the highest VO2 max<\/a> values ever recorded.<\/p>\n

Race intensities usually start out high from the gun, with the course quickly narrowing down into singletrack. A good sprint off the start line is key to getting a strong position and not being held up by slower riders.<\/p>\n

Although at first glance the intensity profile of MTB XC racing might seem similar to a road race in its punchy nature, a key difference between the two is the intensity really never lets up in XC racing.<\/p>\n

There\u2019s often no peloton you can sit within to shelter and recover, and typically very minimal drafting. The only real chance to get some respite is on descents, but even these are still very physically taxing, given you\u2019re having to lift and manoeuvre your bike around the terrain.<\/p>\n

We see this reflected in athletes\u2019 heart rate data, which doesn\u2019t recover on descents as much as you might expect if it were on the road.<\/p>\n

Downhill mountain biking<\/h3>\n
\"France's<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Upper-body strength and strength endurance are key to downhill mountain biking.<\/span><\/figcaption> Andy Buchanan \/ AFP \/ Getty Images<\/i><\/span><\/div>\n

Downhill racing is yet another beast. Good technical skill is a big prerequisite of this discipline. However, upper-body strength and strength endurance (the ability to keep producing force over a longer time frame) are also needed in order to maintain control over and around obstacles.<\/p>\n

Short, hard sprints are also a common feature. A well-developed base of aerobic fitness will help keep a good supply of oxygen flowing to the working muscles and the brain to maintain concentration.<\/p>\n

Enduro racing<\/h3>\n
\"Male<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Enduro demands a mix of endurance and upper-body strength.<\/span><\/figcaption> Ian Linton \/ Our Media<\/i><\/span><\/div>\n

Enduro racing<\/a> is in many ways a combination of marathon and downhill racing, usually incorporating timed downhill sections, interspersed with lower-intensity riding, that can amount to many hours in the saddle.<\/p>\n

The overall intensity of Enduro racing isn\u2019t as high as for marathon racing, but the ability to ride for many hours while keeping something in the tank for later runs is essential.<\/p>\n

Types of MTB fitness to work on<\/h2>\n

Just as there are several disciplines within mountain biking, there are different components of the fitness needed to ride strongly and perform well off-road.<\/p>\n

Repeatability and sustained power<\/h3>\n
\"Vitus<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Repeatability depends a lot on endurance.<\/span><\/figcaption> Ian Linton \/ Our Media<\/i><\/span><\/div>\n

The ability to repeat hard efforts throughout a ride or race is key to cross-country and enduro.<\/p>\n

Repeatability depends a lot on your endurance<\/a>, which itself relies upon your ability to tap into your body\u2019s fat stores as a source of fuel between efforts, as well as muscular strength.<\/p>\n

It also helps to have a good VO2 max, or capacity to take on and process oxygen to produce energy, because this helps you recover faster from hard efforts.<\/p>\n

We often hear about the idea of \u2018burning matches\u2019 in punchy races, where every hard effort above the rider\u2019s maximal sustainable power expends a \u2018match\u2019. Having a higher VO2 max can help make these matches bigger and restock your matchbox during a race.<\/p>\n

Repeatability is particularly relevant for short-track and Olympic-distance cross-country, where there are typically many hard efforts per lap.<\/p>\n

Marathon and enduro races, as well as long mountain bike rides in general, rely a little less on the ability to repeat high-power efforts and are more about sustained power. In other words, the ability to keep plugging away hour after hour at a moderate tempo. This also depends on endurance, but additionally on FTP<\/a> or critical power<\/a>.<\/p>\n

Downhill racing is less reliant on repeatability and sustained power. That being said, the types of training that develop these fitness attributes are also good for developing general aerobic fitness.<\/p>\n

This can still be helpful for downhill riding because it will help prevent you from working too close to your aerobic limits, which would compromise your ability to maintain concentration.<\/p>\n

How to improve repeatability and sustained power<\/h4>\n

You can develop your repeatability and sustained power by:<\/p>\n