Mountain biking is an all-body workout. In addition to working the legs, it also works the arms and core, developing balance and coordination. World-class athletes across endurance sports often periodize their training as they get closer to a goal event, focusing more on specific, race-oriented training. This can be done by adjusting your training mode and volume.
Mental Stamina
Mountain biking uses muscles in the legs, arms, and core, providing a full-body workout. In addition, riding over technical terrain requires quick reactions to avoid crashes and maintain bike control.
A good MTB training plan should include short bursts of power and sustained efforts. A look at a race file will show that your heart rate is elevated for 8-15 minutes at a time, so it’s essential to incorporate this type of training into your plan.
MTB coaches will try to mimic the goals of a race in training, but “if you have to make up for it with intensity because your schedule doesn’t allow for that much volume, then do it.” Adding sprint-type workouts and hill or endurance intervals. These will help you develop the power and endurance to perform well on a race day.
Speed and Accuracy
Mountain biking requires an immense amount of physical and technical fitness. The demands of navigating tricky terrain in the heat of the day can significantly drain your endurance and make or break your ability to stay on top of your game during the race.
The best bike training program incorporates the fitness components to perform well on the trail. This includes strength work to increase the power output you can produce and mobility drills and plyometrics to improve your ability to maneuver the bike over rough terrain.
MTB athletes also understand that it’s essential to prioritize the specific needs of their discipline and event. Training plans explicitly designed around your goal race to help you raise your FTP and sharpen your capabilities while building endurance. This provides a unique opportunity to prepare for your peak event with the right balance of power and endurance.
Confidence
A well-designed mountain bike training plan can help you develop confidence on the trails. This can result from specific training geared toward your strengths and limiters and a focus on mental skills training to build resilience in the face of challenges.
Gathering subjective and objective data about what you do well (or struggle with) in your racing is essential. This can be a helpful guide for where to put more time and energy into your training.
For example, if you notice that your start times could be better or you struggle to respond to repeated efforts late in the race, you must work on your capacity for sustained power. The best way to do this is through interval training. Periodizing your training across different exercise modes can also be helpful – working on endurance and FTP early in the season and short bursts of power and explosivity closer to your race.
Strength and Endurance
Whether you’re training for an endurance mountain bike race or want to be able to ride longer each week, improving your strength is vital. This can be done through the gym and riding, but combining both is best.
Another way to improve your strength is to ride on terrain that regularly challenges your ability to ride fast. Creating a loop in your local area with a concentrated collection of features like berms, corners, and steep climbs is one way to do this. Then, riding this loop at a race pace allows you to train your body to feel comfortable riding faster.
One of the most essential skills for a good MTB rider is their ability to produce short bursts of power. These can be used to accelerate out of a corner or power up a minor technical feature and are fueled by the neuromuscular energy system. This can be trained through short sprinting workouts and experimenting with pedaling techniques such as high cadence accelerations.
