Training & Nutrition - Fitness Training

hey
I've just start mountain bike racing and im doing really well on the first lap. but after that i start to loss due to lack of fitness.i was wondering what everyone out there does to improve their fitness. :D

Riding more, training more, and doing calisthenics(sp).

You need to ride more - can you ride twice the distance of your average race at a decent, but not overly fast, pace?

A structured training program where you do endurance riding. As you get fitter, start doing more tempo training rides. You'll find your stamina will increase.

Training like this may take months to see some measureable results, so stick with it.

Koffee

hey
I've just start mountain bike racing and im doing really well on the first lap. but after that i start to loss due to lack of fitness.i was wondering what everyone out there does to improve their fitness. :DIf you want to get better at riding the bike you're going to have to do your exercise on the bike as well. That will provide the best carryover to improve your racing. Doing other forms of exercise, such as swimming, running or butterfly catching will have little crossover benefit unless you are unfit. Provided you are unfit, then any crosstraining will be a benefit but as you get fitter then your training has to be more cycling specific.

If you want to get better at riding the bike you're going to have to do your exercise on the bike as well. That will provide the best carryover to improve your racing. Doing other forms of exercise, such as swimming, running or butterfly catching will have little crossover benefit unless you are unfit. Provided you are unfit, then any crosstraining will be a benefit but as you get fitter then your training has to be more cycling specific.


I think by "laps", he was referring to the bike race, not swimming. :(

Koffee

I think by "laps", he was referring to the bike race, not swimming. :(

KoffeeI got that much out of it. ;)

hey
i ride alll the time up and down tracks. but it doesn't seem to help much. i mean im fitter then most kids but not good enough to do really well. i have started doing sprints up hills then resting and sprinting for 5 minutes then bring the pass down, do you think this will help. is running also good
thanks ;)

Cross training is good. Keep up the running if it works for you.

You need to build up your stamina- get on the road or on a trainer and just work on riding at a constant speed... just over or under your lactate threshold 2- 3 days a week. Then a couple of days a week, you can ride up and down tracks.

Koffee

hey
how long do you think a lap should be. i mean in km. should it be a small sprint track or long endurence track. and should it be on the road or off road.

Dear Applecore, KB and DM gave good basic advices. You already learned that just getting more time on the saddle is not getting you on the podium. This is where racing deviates from touring. Apart from structured plan, you'll need advice and close tutoring from actual racer. I assume that you belong to a cycle club or group. If not, better get your saddle sore butt into one. The best place to do this is at a popular haunt of racers. Put on a big smile, and approach a friendly looking racer. Keep approaching till you find someone that you can keep your conversation going. Eventually, your contact will lead you to a person who is the mentor of a racing group. Hopefully, he is the one you can stick with. Otherwise, keep looking. Most experienced racers will be happy to help a serious newbie. With a good mentor, you will learn the strategies of training, and racing.

hey
thanks, i am a member of amtbc in south australia if thats any help. i went to a practise day and i rode behind the owner of the track and he told me to just ride up and down hills. he also showed me some tips about when i race, do you have any good tips like when should i use most my energy and all that. cool :D