5 keys to MTB training
Mountain biking is a demanding sport. The mud and the inevitable hills mean that fitness and skills are necessary to enjoy the sport to the fullest and safely. MTB training should consider incorporating very intense efforts with your mountain bike, increasing climbing time and adding specific technical and solo training along with rest and nutrition advice. In mountain bike training we need to prepare ourselves for a more focused activity in the intervalsThe "explosion", an important difference compared to mountain biking, without neglecting technical training. Likewise, recovery and rest is as important as the training itself.
(YOU MAY BE INTERESTED IN: The 23 best mountain bike trails in the Pyrenees)
The MTB training We will organise it into 4 facets: endurance, climbing performance (climbs), strength, rest and recovery.
The 4 main stages of MTB training
Pay attention to these tips for the 4 main stages of any MTB training. In addition, I recommend that you read to the end, where you will find a Bonus extra to improve your training sessions even more, with the help of mountain bike.
Improving Resilience
Endurance and cardiovascular capacities are qualities that improve day by day with a good workout. However, they are also quickly lost when you have to stop your activity for a while. Progress is continuous, albeit slow, but as soon as you stop, the decline is rapid.
In any case, the best way to increase resilience is to increase the distance of our normal journeys, little by little.. The overload principle is one of the most basic theories of training. It says that, in order to improve, we must continually make our sessions more challenging. Because our bodies will adapt to the current challenges and training intensities, and to improve, we must always test ourselves, but little by little.
The intensity is, of course, the effort required for the race or training, and the volume is the distance of the run or the total time. If your schedule does not allow for volume, you can increase the intensity.
For this purpose, instead of doing longer routes with less gradient, you can do some routes with more gradient and a shorter distance.
You could also select for your MTB training a certain hill or a sustained climb for the intervalswhich are a highly recommended method of increasing stamina.
Training for climbing (slopes)
Some hate it and some enjoy it much more, but the truth is that all mountain bikers have to climb at one time or another.
Climbing ability goes hand in hand with endurance, although climbing also includes a technical aspect.
First of all, there are some simple modifications that can be made to a mountain bike to improve climbing ability. Choosing a handlebar set with a lower rise, or removing a spacer or two under the handlebars, will shift the rider's weight forward to put more weight on the front of the bike.
Ideally, put your body weight where the power is transferred to the ground. For climbs, that's the rear wheel. If you stay seated and also adjust your body weight forward on the steepest parts, you should have an easier time maintaining traction on steep, loose climbs.
Unlock the suspension is another technical tip that can help you when the terrain on the climb becomes uneven and loose. Locking the suspension is a good option on roads and bumpy climbs, but when things get a little more tense on the way down, it's sometimes more useful to open up the rear shock and allow the bike to adjust to roots and rocks.
Intervals (mentioned above) are also a great technique for burning fat, which can ultimately help improve climbing. The power-to-weight ratio is important when it comes to climbing ability.
Strength training
Strength training plays a very important role in the physical preparation of a MTB rider. If you add strength training to your routine on a regular basis, you are sure to you will be more powerful on the bike and much more resistant.
The legs are not the only muscles at work when mountain biking. The muscles of the chest, shoulders and back play an important role in the control and mastery of the bicycle. on the most unsafe descents. The core muscles are also heavily involved during cornering, momentum and stabilising your position on the bike.
Rest and recovery
Rest is as important as any other element of MTB training. If you ride two, three or even four rides a week, your body needs a rest day.
That doesn't mean you're confined to the sofa. Go for a short walk on your terrace, go shopping, or plan a stretching session, or a light workout to get the blood flowing again. HoweverIn an active rest day, the effort on an active rest day should focus on movement.
One of the best ways to initiate recovery is myofascial release, also known as foam rolling. If you are not used to doing foam rollingYou'll probably wince at first when you put all your weight on a muscle and unload it against a lightweight cylindrical tube of compressed foam. But the results are worth it.
Special bonus: Recommended nutrition for MTB training
It is advisable to rely on carbohydrates mainly for endurance running, because our body can burn them more easily than fats and proteins. However, it is important to take in enough of the latter two nutrients, as the body metabolises different macronutrients at different exercise intensities.
The hydration is also important, as we all sweat when we cycle. With the loss of sweat, sodium is also lost, and cyclists must take in sodium as part of their nutrition to avoid cramps.
Mountain bike training. Cover photo: Daniel Frank (Unsplash)
