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  1. #1
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    Mtn Bike Training Plan -- NO ROAD MILES!

    Hi guys.

    I'm new, so if this topic has been discussed, just gimme a link to the other post(s).

    I am training for a race in July. I've done the race before, so I know what to expect as far as that goes. I am looking for advice on some ways to get in the miles without road miles. I HATE road miles. I don't mind biking around to do errands or get a cup of coffee, but I'm totally not into squeezing myself into a tacky spandex outfit to yell "CAR BACK!" with a bunch of Lance wanna-be's. Not my thing.

    Any ideas? What do road miles in a training program actually DO, anyway? What's the goal, cardio? Pedal rotation stuff?

    Fast=Fun!

  2. #2
    Name's Ash ...housewares Doctor Morbius's Avatar
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    Quote Originally Posted by fastequalsfun
    Hi guys.

    I'm new, so if this topic has been discussed, just gimme a link to the other post(s).

    I am training for a race in July. I've done the race before, so I know what to expect as far as that goes. I am looking for advice on some ways to get in the miles without road miles. I HATE road miles. I don't mind biking around to do errands or get a cup of coffee, but I'm totally not into squeezing myself into a tacky spandex outfit to yell "CAR BACK!" with a bunch of Lance wanna-be's. Not my thing.

    Any ideas? What do road miles in a training program actually DO, anyway? What's the goal, cardio? Pedal rotation stuff?

    Fast=Fun!
    Well, we usually squeeze ourselves into tacky spandex outfits and yell "CAR BACK!" with a bunch of Lance wanna-be's and get in some road miles. Seriously, most of the x-country MTB guys I know do about 80% of their training on the road. During the winter though it's trainer time - even more boring than road miles.

  3. #3
    one less horse cryptid01's Avatar
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    Two options:

    1) ride your mountain bike on the road...or

    2) ride more trails, faster.

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    Hi guys!

    Hey, I didn't mean to make fun of roadies. My little sister's a roadie, and she rocks. Plus, you're right, Doc. Moribus, most top xc racers do a ton of road miles.

    It's just not for me, though. Do you know what "road miles" are supposed to accomplish? I mean, if I knew what they DID, then I could maybe find an alt substitute.

    Cheers,
    Fast=Fun

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    well, road miles can give you a longer, more consistant workout. you could accomplish the same thing with a trainer, which is horriblly boring. if you go the trainer route, you could try the spinervals video workouts, they are tremendous workout for fitness. you could also do what i do for mountain biking. find a park where you live that is a short drive or ride. i'm sure you could make a decent loop with minimal paved trail/road miles through the park. i bet you could also figure out a time that not many people are out with dogs and kids and rollerblades and crap. It may not be trail riding, but i'm sire you could get some miles in and find some technical sections of steps, rocks, and logs to hone those bike handling skills on

  6. #6
    Senior Member Lost Coyote's Avatar
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    Road work allows you to keep a constant level of effort for extended periods of time. Road work is where you get your endurance with long rides of 4 to 5 hours.

    I supose you could find a rail-to-trail route and use it or find a nice flat trail somewhere and ride around in circles for a hundred miles.

    Your comments regarding spandex and hating road work shows that you are a long ways from being serious about your racing. There are reasons why the pros where "tacky spandex" when they race x/c and why they do so much road riding, try being a bit more open minded towards your training.
    Gravity kills.

  7. #7
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    You simply cannot put in enough mtb miles to properly train. Your body will bet beaten up more (and quite possible injured), but you will be in no better physical shape. You need to ride the road if you want consistent training. ALL good MTB XC racers spend about 4 times as much time on the road as they do in the woods. This is done for the reason stated above.

    So, my advice is to cram youself into some spandex, and get the heck out on the road to train! You will be SO MUCH more faster in the dirt if you do, and who knows - YOU MAY ACTUALLY LIKE THE EXPERIENCE!

  8. #8
    Al noisebeam's Avatar
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    Try commuting, you don't have to 'dress up', you generally ride alone and it is a way to get in bonus miles during the week. I have a 9mi ea. way commute and ride it like a workout. I find riding trails much easier and now can outclimb most other mtbers on the trail.

    Al

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    Thanks everyone!!! You guys rock.

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    Dont forget that in addition to building base and endurance by riding on the road, you just cant do a recovery ride up the side of a mountain the same way you can on the road.

    All of the attributes roadies work towards are applicable to Mnt. biking. Spin, cadence, smooth pedal stroke, body position, etc.

    Do a month on the road with at least 9 hours a week (preferably more) and tell me you cant spin farther and faster in the big ring on your mnt bike. =)

    Bottom line is this, its just not that hard to get on a mnt bike and go fast, but its a life time pursuit to increase fitness and form. The later just doesnt come easy on a mnt bike on dirt only.
    Its all downhill from somewhere.

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    Okay, I think you missed the point: I am not going to do any road miles. Maybe I will ride my bike down the hill to the gym and back --- wait, I can get there and back on dirt, so, no, I won't ride to the gym and back. I don't own a road bike. I don't own slicks. I don't own a jersey covered with "sponsor" logos.

    I totally understand that road riding has benefits, but I'm not going to DO any road miles, so...

    Here's what I'm willing to do: I currently take a spin class once a week. (It's really tough, taught by former pro mtn biker Sara Ellis.) I could potentially do the class 3 times a week... I just don't because I'm usually mtn biking instead. I will trail run up to, say an hour and a half non-stop for cardio. I'm willing to do bike-specific weight lifting, and I will cross train (although I can't swim in my area... no public pools unless I want to swim at 5:00 am in an unheated pool).

    So that said, let's pretend I absolutely cannot possibly do any road rides. Any suggestions? Surely there must be another way to combine activities to get some good benefits! I'm just tryin' to kick ass at a race (a very technical race, too, not a road-biker-friendly Sea Otter type of course)... but I don't have any grand illusions of going pro.

    Thanks!
    Fast=Fun

  12. #12
    Al noisebeam's Avatar
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    Find the least technical single track (or fireroad if you can lower you standards ) and train fast and hard on it. The aerobic strength you gain will also help you on technical courses as you won't be fatigued.

    Al

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    Quote Originally Posted by fastequalsfun
    Surely there must be another way to combine activities to get some good benefits! I'm just tryin' to kick ass at a race (a very technical race, too, not a road-biker-friendly Sea Otter type of course)... but I don't have any grand illusions of going pro.
    You wanna kick ass, do what EVERY pro racer that wins has done, ride road miles. Nuf said. Do it in a tee-shirt with your nipple rings and tatoo's showing, so everyone on the road can tell you are anti-establishment.
    Its all downhill from somewhere.

  14. #14
    Senior Member Bolo Grubb's Avatar
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    run

  15. #15
    Name's Ash ...housewares Doctor Morbius's Avatar
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    Quote Originally Posted by teamawe
    You wanna kick ass, do what EVERY pro racer that wins has done, ride road miles. Nuf said. Do it in a tee-shirt with your nipple rings and tatoo's showing, so everyone on the road can tell you are anti-establishment.
    Thank you! That is the funniest thing I've read in a while. Perhaps a hemp shirt would be more suiting than a T-shirt.



    Fastequalsfun, even the tatooed peirced up freak Missy Giove does road miles. Ned Overend does road miles. All of the great MTBers have one thing in common... they all do freaking road miles.
    I did not achieve this position in life by having some snot-nosed punk leave my cheese out in the wind. - Ed Rooney


    It's not that I'm lazy. I'm just highly motivated to RELAX!!

  16. #16
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    im new but i was thinking u said fast=fun but y dont u do off roadin 3 day do a off road hill another then do 1 day of roadin a week that is 5 days of trainin idk just a thought

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    Oh, okay. Since I totally want to be like Ned Overend, Missy Giove and every other pro racer out there, I should ride road miles. I didn't realize I wanted to be a pro racer so badly. Thanks for pointing that out. I thought I just wanted to kick ass and have fun at a local mtn bike race in my area, but boy was I wrong.

    Didn't the majority of you read the title of this thread? In case you missed it, in capital letters, it says "NO ROAD MILES." That means that I personally do not want to ride any road miles. At all. None. I'm not anti-establishment, I'm anti-ROAD MILES.

    But apparently, you all have your heads buried so deep in Lance Armstrong's discarded sweaty jersey that you can't even offer a suggestion that FITS THE THREAD. (Except noisebeam, Bolo, and gastroc... Especially you, noisebeam. Thanks for being so helpful.)

    Cheers,
    fast=fun

  18. #18
    BFSSFG old timer riderx's Avatar
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    You don't need the road and it's obvious you don't want to do that. So, ride your bike more. Period. For starters, take whatever your normal ride is now and double it. And don't stop to rest during the ride. Seriously. Long consistent rides.

    And if you really want to get in shape, get a single speed and do all of the above.
    Single Speed Outlaw
    Riding Bikes and Drinking Beer.

  19. #19
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    Quote Originally Posted by fastequalsfun
    But apparently, you all have your heads buried so deep in Lance Armstrong's discarded sweaty jersey that you can't even offer a suggestion that FITS THE THREAD.
    Lance is a god, he doesnt sweat!!!!!!!

    How painful are those nipple rings btw??

    Our point is that you CAN NOT reach your potential by not riding on the road. So you say, you are willing to hold onto some non-road deal for personal reasons and as such are willing to not be all you can. Ok.

    Ride on dirt in such a way that it mimicks the steady non-traumatic, form-building, base-establishing, aerobic increasing training that road riding gives. Do at least one ride a week of moderate to long duration (3 hours or so), building up to 6 hours or more a week (split over two rides). Use this to build up a base to launch harder and more difficult specified training as you get closer to your event. Keep your HR in check and under your AT during these rides. The goal is to keep your HR in its aerobic zone for a couple a few hours at a time. This will build your aerobic capacity. MNT biking is not conducive to this type of training since it is up, wait, down, up, wait etc.

    Do a search for periodization (sp). There have been many threads discussing the merits of event specific training here.

    And if you dont like what I have to say, just reread riderx's post. =)
    Its all downhill from somewhere.

  20. #20
    Senior Member Lost Coyote's Avatar
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    The thing is, you are throwing everyone off by saying you want to kick ass, but then you don't want to use one of the best techniques to help you kick ass. It's like saying you want to kick ass but you want to do it riding a tricycle. We are all so busy telling you that you need to be racing a mtb, that we are not helping you with your goal of how to be a better tricycle racer!!!

    Why don't you ask the gal who has the spin class for ideas?
    Gravity kills.

  21. #21
    By-Tor...or the Snow Dog? hi565's Avatar
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    Just use a stationary bike, do spin for a long time.

    this has been a funny thread
    ----------------------------------------------------------

  22. #22
    Cheesmonger Extraordinair natelutkjohn's Avatar
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    Quote Originally Posted by fastequalsfun
    I'm totally not into squeezing myself into a tacky spandex outfit to yell "CAR BACK!" with a bunch of Lance wanna-be's. Not my thing.

    Any ideas? What do road miles in a training program actually DO, anyway? What's the goal, cardio? Pedal rotation stuff?

    Fast=Fun!
    A quick suggestion...just don't wear the spandex or ride in groups. I got no problem with people that do that, but I ride between 200 and 250 miles a week on the road and have never done either. just T-shirt and coururoy shorts. It really all depends on the person, and to think that you have to dress like that, well then you're missing out on a great time if that's what's stopping you.

  23. #23
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    Just train in the gym and ride some trails in higher gears...

    And your road biking comments were pretty gay....

  24. #24
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    Quote Originally Posted by fastequalsfun
    Okay, I think you missed the point: I am not going to do any road miles. Maybe I will ride my bike down the hill to the gym and back --- wait, I can get there and back on dirt, so, no, I won't ride to the gym and back. I don't own a road bike. I don't own slicks. I don't own a jersey covered with "sponsor" logos.
    Jeeze, are you a dork or somethin'? Ride yer knobbies on the road--more resistance. If you can consistently go 18mph on the road with knobbies, yer talkin good conditioning. Wear a t-shirt, a really big t-shirt--again more resistance. Ride in your baggies, more resistance. Oh, make sure to put a sign on your back that sez "I DON'T NEED ANY STINKIN' SPONSORS." I mean if an ol' fat lady like me can ride in spandex and t-shirt, what in Hell do you have to worry about?


    Quote Originally Posted by fastequalsfun
    I totally understand that road riding has benefits, but I'm not going to DO any road miles, so... Here's what I'm willing to do: I currently take a spin class once a week. (It's really tough, taught by former pro mtn biker Sara Ellis.) I could potentially do the class 3 times a week... I just don't because I'm usually mtn biking instead. I will trail run up to, say an hour and a half non-stop for cardio. I'm willing to do bike-specific weight lifting, and I will cross train (although I can't swim in my area... no public pools unless I want to swim at 5:00 am in an unheated pool).
    So do those things, but I tell you (and I think everyone else here will tell you) road miles are different. Before I went out on my bike, I road in the gym to build some muscle, but when I got on the road--big, big difference.


    Quote Originally Posted by fastequalsfun
    So that said, let's pretend I absolutely cannot possibly do any road rides. Any suggestions? Surely there must be another way to combine activities to get some good benefits! I'm just tryin' to kick ass at a race (a very technical race, too, not a road-biker-friendly Sea Otter type of course)... but I don't have any grand illusions of going pro.
    You absolutely cannot do any road miles? But you can spend outrageous amounts of time on spinning indoors, weight training, and trail running.

    Let me rephrase what I said above: "You ARE a dork or something."

    Or are you really just afraid to ride on the road with the reeely big carsy-warsies?

    Come on, 'fess up.

    And get out on the road, you turkey.
    I . . can . . . doooo . . . it

  25. #25
    By-Tor...or the Snow Dog? hi565's Avatar
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    Go foehn
    ----------------------------------------------------------

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