Mountain Biking - How to improve?

Kay, here is a question, well I have this problem, when I cycle fast, my heart tend too pump very fast which leads to exhaustion, so any tips on how can I improve from this problem? I dont seem to have any problem in long races but on short races I will be out of breath. Thanks for the help, because I dont know how to train in improving your heartbeat, I dont have a problem in muscle building though

Hold your breath.:)

XD, im serious about this :D

Do some tempo work. Start this off by doing 5-6 minutes in heart rate zone 3 (a heart rate monitor really happens with this. Do this 4 or 5 times with two minutes recovery between each. After a couple weeks of these about twice a week start doing 10 minute intervals. After about another month or so try doing 30 minutes in this zone. The best way to do this is on a relatively flat road, fireroad, or on the trainer. It's to hard to keep your heart rate constant on the mountain bike.

If you are serious pick up the book "Mountain Bikers Training Bible" by Joe Friel.

Sounds to me like you need work on your cardio. You can improve this by going for a run but sprint as fast as you can for 30sec then jog for 1min, sprint 30sec, jog for 1min...ect.

Try Fartlek exercising. My spinning class instructor instroduced this type of thing a few months ago (at least officially) and I find it's helped a lot.

Read up:

http://en.wikipedia.org/wiki/Fartlek

what Lowcel said.

Do some sprinting.

Join a soccer team.

The take home message is "Interval Training." What LowCel described is the best way to steadily build up your cardio/endurance. Your MTB on a flat road is fine too. Use what ya got, just change the way you use it.

JRD. Just Ride Damnit.

The take home message is "Interval Training." What LowCel described is the best way to steadily build up your cardio/endurance. Your MTB on a flat road is fine too. Use what ya got, just change the way you use it.

Oops...didn't clarify. I meant hard to keep heart rate consistant on mountain bike trails. Nothing at all wrong with using a mountain bike on the road or fireroads for these exercises.

what Lowcel said.

AP, just thought I would let you know that I just had my butt handed to me by Jacob. We did 42 miles of back country rough dirt roads with a good bit of climbing (3,212 feet) around his parent's home in Spencer. Nothing like a nice butt whoopin' to remind me just how out of shape I am. Was nice getting out on the cross bike though, very nice riding with him.

To make it worse I forgot to change cassettes out on the bike. I was running a 12- 25 instead of my 12 - 27. :(

to me like you need work on your cardio. You can improve this by going for a run but sprint as fast as you can for 30sec then jog for 1min, sprint 30sec, jog for 1min...ect.
12-23-06 07:56 AM

That is called a 9;30 work out, it is what we run every 2 weeks at track practice. You sprint 9 times for 30sec. Then rest for 30 sec. Its is hell, it is hell.

The key to sprint work outs is you need to do them 3 times a week. After each sprint run your endurence level will be very low. So you should run, or ride, for at least 40 min. to get it back up. Pick a week out of a month and do you work outs. That way your not doing the same thing all the time. Once a month and you will be a killer!

Im on the Varsity Track team as a freshman, so this is not BS

That is called a 9;30 work out, it is what we run every 2 weeks at track practice. You sprint 9 times for 30sec. Then rest for 30 sec. Its is hell, it is hell.

The key to sprint work outs is you need to do them 3 times a week. After each sprint run your endurence level will be very low. So you should run, or ride, for at least 40 min. to get it back up. Pick a week out of a month and do you work outs. That way your not doing the same thing all the time. Once a month and you will be a killer!

Im on the Varsity Track team as a freshman, so this is not BS


Running uses different muscles.

Running uses different muscles.

But it will still help with your conditioning.

But it will still help with your conditioning.

Yeah, if it doesn't destroy your shin bones first. I still stand by my originaly answer though, the best way to improve is to just ride, and on each ride to continue to challenge yourself. Once you meet that particular challenge, move onto the next challenge.

Running is a good way to crosstrain to help boost your cardiovascular endurance. But KonaRider24 is right, it uses completely different muscles and you will still have to ride a ton to train your cycling muscles to take advantage of your newfound endurance from running.

I have heared that rider who dont crosstrain loose bone density. Running works your heart, and leg muscles, mabe different ones but still helps the heart.

And it only messes up your bones if you dont take care of your self, like every thing else. The real problem people have is the shoes they run with.

Still, riding is the best thing you can do for riding.

I have heared that rider who dont crosstrain loose bone density. Running works your heart, and leg muscles, mabe different ones but still helps the heart.

And it only messes up your bones if you dont take care of your self, like every thing else. The real problem people have is the shoes they run with.

Still, riding is the best thing you can do for riding.

That applies more to anaerobic vs aerobic workouts. Doing only aerobic workouts without any load bearing exercises can contribute to a loss in bone density.

Run on a Precor elliptical machine, if you belong to a gym that has one. It's fully load bearing and no impact.

Steel yourself for the gaping stares when you're hitting difficulty 13 on steepness 20 for minutes at a time. :D

if im not mistaken, I heard that they say running or jogging strengthens your bones?

It does, any impact or resistance will slowly "strengthen" the bone in question. If your diet isn't sufficient in calcium, nutrients, etc. then your bones and body will suffer.

i.e. you might lose bone density in your arms if all you do is run, because you're not using your arms, and your body is taking away some bone mass from your arms and bringing it to the legs. Luckily mountain biking uses a bit of both the upper and lower extremities :-)

little leo do you go to prebble?

Oic, thank goodness I play part time Tennis also (this helps on developing my arm too rite? )

Kay, here is a question, well I have this problem, when I cycle fast, my heart tend too pump very fast which leads to exhaustion, so any tips on how can I improve from this problem? I dont seem to have any problem in long races but on short races I will be out of breath. Thanks for the help, because I dont know how to train in improving your heartbeat, I dont have a problem in muscle building though

Seems more than a few people have this problem too...when they cycle fast their heart pumps fast (minor issue)....I think solving this problem is probably akin to curing cancer or creating a perpetual motion machine...

If you want to improve your heartbeat, start by drinking 13 cups of coffee...heartbeat will be dramatically improved...

I dont take coffee....

little leo do you go to prebble?
Prebble.........boooo
Its East!!!
http://images.wissports.net/wsn/hs/144mb.jpg

Did you go to Prebble?

im in appleton i go to west and i run xc/track
i just know that prebble has a huge xc team and a huge track team

Prebble domonates all sports, but I think we got the conference this year.

Good luck on your year, mabe we will run together!

Oic, thank goodness I play part time Tennis also (this helps on developing my arm too rite? )

Pfft you have nothing to worry about. Losing bone density due to aerobic workouts is very extreme. Most of us have nothing to worry about, unless we're malnourished which most likely isn't the case because we've got cash to dump on bikes. :p

I practically cycle everyday which made me worried, sometimes on the road and sometimes on the trail

It's all about getting more TITS in your life!!! (Time In The Saddle)

Also make sure one ride a week is an easy one to help you recover stay loose. Don't forget to work your abs and lower back when you're off the bike- it does make a difference.

It's all about getting more TITS in your life!!! (Time In The Saddle)

Also make sure one ride a week is an easy one to help you recover stay loose. Don't forget to work your abs and lower back when you're off the bike- it does make a difference.

+1. The core muscle groups (abs, lower back, glutes) are important to keep stronger. When you're young you can get away with not paying attention to these but when you get older these start needing a little more help.