Best Practices In MTB Training
When it comes to getting the most out of your MTB training like the enduro MTB training program, there are several things that you can do. Some of these include using Intervals, Dropper seat posts, and Tracking your trails with your eyes.
Intervals
Intervals are a great way to improve your endurance and anaerobic capacity. By practicing short, high-powered efforts, you can boost your ability to power through the technical terrain of cross-country mountain biking.
You should do at least two interval sessions per week. The key is ensuring they are spaced out by one or two days of recovery. Also, do them on different bikes. This will help you get the most out of your training.
There are many types of intervals you can do. One example is a one-minute effort at 120-150% of your Functional Threshold Power. Another is a 4×12-minute Steady-State session.
Pacing
Pacing is a key component of mountain bike training and racing. It is essential in mass start events, which can make or break your race. There are a few different tactics to consider.
Perfect pacing is the ability to achieve a steady, sustained effort. This allows you to conserve energy and focus better on descending.
Pacing is also essential in time trials. A perfect pacing strategy can mean the difference between finishing in the top five and finishing in the bottom half.
A perfect pacing plan might look like this: 98% race pace in the first half, 102% in the second half, and 104% in the final half. You can use a power meter to help you make better decisions for a more extended event.
High-intensity workouts
One of the most effective ways to prepare for a cross-country mountain bike (MTB XC) race is through interval training. These workouts will give you a boost in aerobic and anaerobic power and overall fitness. You can do these workouts on a road bike, gravel bike, CX/gravel bike, or MTB.
The workouts are designed to develop anaerobic capacity and improve neuromuscular coordination. A typical anaerobic interval session will include four to six 3- to 5-minute intervals at high intensity, with the same amount of recovery time at low intensity.
Mountain biking is a great workout for the legs, but you want to take advantage of the hips and back. Biking is also a great way to strengthen bone structure and muscles. Strength training will increase bone density and resilience, making you more resistant to injuries.
Dropper seat posts
The dropper seat post was developed for mountain bike downhill riding. It is a remote-controlled device that allows the user to raise or lower their saddle to a predetermined height. This makes it easier to achieve a proper riding posture.
The dropper seat post is a great addition to any mountain bike. Whether you are a beginner or an expert rider, it can significantly improve your experience.
When you first start using a dropper, it may take some time for you to get used to it. However, it can increase your confidence and allow you to do more technical climbing and descents.
A dropper seat post can also be a useful tool for beginner riders. Using the post will allow them to quickly drop their seat and get out of the way during technical descents.
Tracking trails with your eyes
If you are considering mountain biking, you should ensure you are tracking the trail with your eyes. You’ll also need to know the latest safety and training tips. A lot of hazards can be found on the trail, from other cyclists to deep sand and water. Having the right gear can help you avoid injury.
You may have yet to think of how to train your brain to track the trail with your eyes. To do this, you need to look at various trail features, including the route you will be riding, the spots you will be braking, and the sections you will be turning.
Rest and recovery
Recovery and rest are crucial for any athlete’s performance. Taking enough time to recover after a tough workout can lead to overtraining and injury. According to the experts like those at Train to Ride, in order to improve your endurance, you must incorporate strategies for effective recovery and rest during your MTB training.
The number of days of rest and recovery needed to improve performance can vary depending on your specific sport. For example, mountain bike racers have different requirements for recovery and rest than cyclocross riders.
The length of a mountain bike race can also affect recovery. You’ll need more time to recover if you are racing multiple races in a short period.