MTN Bike Training

[suzkaw]

I have been riding MTN bikes for about 3 months and just started racing. I raced last week and was 5 minutes away from the winner.

My question is what do I need to gain time on these guys. It is only a 6 mile race and it seems like they sprint the whole time.

My legs get tight and I have trouble climbing the hills in higher gears. That is where they are a lot faster.

Any way should I be training at longer distances say 12 miles to get my legs ready or just run 6 miles everytime as fast as I can go? Or maybe be using a stair stepper or something when I am not riding?

Well thanks and any advice is appreciated.

[Chad Soard]

Train, Train, Train! You can't expect a lot fast, and if you have only been riding three months of course you are not the fastest out there. Don't get discouraged though we all start somewhere. I have a pretty good size hill near my house and I just like to go out and power up and coast down as many times as i can untill my legs are so beat I can hardly stand. Also try to stay on your saddle when climbing it will help you build strength much more. As far as actual trail riding for training, train just like you race, all you skills will gradually improve. More distance will help you build endurance, but sounds like your main problem is hill climbing strenghth so i'd focus on improving that. Good Luck!:D

[a2psyklnut]

If you're getting serious about racing, you actually need to train on the road to build your endurance. This can be done a variety of ways including: strength, long slower steady high gear low cadence rides; intervals, where your constantly changing the intensity then resting; speed, where you pedal at a high cadence 100 + rpm; climbing, obviously find a place where you can go up, down, up, down..etc.;

There are many books out there for more information regarding this.

The other suggestion I can make is that as your handling skills improve you will ride faster. You have to learn to take a turn at speed, and then accerate quickly after the turn, learn to descend with confidence...etc. The only way to get better at that is to ride off-road frequently.

I'd suggest 4 x's a week on the road and 2 x's off! That should give you a good balance to improve quickly.

Heck, most pro mt. bikers only ride off road the day before the race, to pre-ride the course and on race day. The rest of the time they're on their road bikes!

L8R

[MichaelW]

You need a good base of aerobic endurance training. This is traditionally done over the winter months by long steady rides.
As the racing season approaches, you would train for speed and climbing, intervals, sprints, fast cadence pedalling etc. Dont forget warmups, cool-downs and stretches.
If you plan to race a long season, dont burn out to quickly. Peak performance is exactly that, you peak, then fall back. The secret is to time your peak to coincide with a big race.
You also need technical skills to go quickly on the slow sections. Taking a thin-tyred bike off road makes it harder to grip, so you will have to concentrate more and pick a better line.
Mostly don t forget to have fun.