Mountain biking is very demanding physically. In fact, this is one of the most intensive muscle exercises, which requires the use of the upper and lower body muscle areas.
This means that if you want to be serious and rise to the highest level, preparation and training are very important.
That is why we collect 5 simple and easy-to-follow guidelines for mountain bike training. This guide is designed for busy working individuals who need to adjust the training into a normal 7 -day plan.
There are 5 ways to train for mountain biking:
- Improve your strength
- Eat right
- Improve your handling
- Run in the off-season
- Practice looking ahead
1. Improve your strength
We have said it before; mountain biking is difficult. But once you have the power to handle your bicycle at will, that feeling is very big. The more your strength increases, the more ambitions and determination you will grow on the bicycle.
You ultimately strengthen your mind and also your body
While mountain biking will work throughout the body, there are selected muscles that you may want to train the most, including:
- Quadriceps – located in the front of the thigh.
- Glutes – Basically the muscles that form the buttocks.
- Hamstrings – On the back of the thigh.
- Betis – behind your lower leg.
- Core – which tends to cover the lower abdomen & upper, obliques and lower back.
- Arms – mostly around the biceps and triceps.
To work on these muscles, we recommend targeting specific muscles in weight training in the gym or as an alternative if you prefer to exercise outdoors, interval training can build muscles and work cardiovascular systems and nervous system, helping you burn fat.
Global Mountain Bike Networking has compiled a very useful video about interval training, to help you start.
2. Eat right
Mountain bikers’ diet balances priority muscle growth, and muscle and energy repair. Time is important- and eating consistently throughout the day is important.
If you are a person who is busy with friends, work and family responsibilities- we have collected some foods that are more easily integrated into normal days.
Whole Grain Bread
Nutritional solid carbohydrates. Whole wheat bread tastes good and is very flexible slot pragmatic. Like other carbohydrates, whole wheat bread offers slow-release energy to praise your calorie snacks throughout the day.
This is not the bread itself, but all the seeds that offer the best nutrition. These nutrients include:
- Protein – Good for muscle recovery, especially after intense trips.
- Fibre – It is important to defecate smooth bowel movements, and make sure you feel light and comfortable.
- B Vitamin – Good for energy levels and brain function, helps you think sharply.
Carbohydrates are really king, and your body can consume about 60g per hour. Pack a Sandwich for medium rest to help recovery and support muscle growth.
Or as an alternative egg, for vegetarians. Fat meat includes beef, sheep, beef, chicken, and most of the seafood. They offer the best post-travel recovery nutrition.
Chickens and fish in particular offer a mixture of low fat/high protein which helps muscle recovery and encourage easy digestion.
The western diet has moved towards stocking with lean meat at night. However, a portion of lean meat throughout the day is highly recommended- primarily if you practice every day either on a bicycle or in the gym.
For the best combination of fat and oil (while also remembering the environment), eggs for breakfast, fish or nuts and seeds during lunch and chickens at night are good combinations.
With a little luck, you have slept 8 hours solid before the day of the competition with a lot of sleep soundly. Even if you haven’t slept, don’t worry. Breakfast porridge will straighten! Or even better – porridge with bananas provides the best slow-release energy throughout the day.
If this is the competition day, make sure you eat no less than 2 hours before you start riding.
Finally, to help digestion, make sure you drink at least one litre of water with breakfast. This combination will make you feel light and agile while providing slow-release energy throughout the day.
On a cross-country trip of 2 to 3 hours, even the largest bowl of porridge will not make you completely energy during your trip.
Jelly Sweets (including gelatin-free vegetarian alternatives in most supermarkets) offer a source of energy release that is mild but high in high calories.
This candy is without a bag in the handlebars or a small back pocket in your shorts. A handful of worthy will do tricks and can be accessed without having to stop long or lose time.
Raisins proved to be very effective if your stomach does not agree with an energy gel or similar product. Likewise, with jelly candy, raisins are easily accessible and have solid calories. However, what makes them unique is that they are stacked with carbohydrates.
Wrap up the portion of raisin individuals, nuts, and seeds in foil and eat one serving every 20 to 30 minutes.
In this way, you will never feel hungry and you will help the slow-release energy from your warm breakfast the previous day.
3. Improve Your Handling
When it comes to handling, practising literally makes it perfect. The better you can manage tight turns, sharp drops and jump the more likely you are to set record time and, more importantly, avoid injury.
When coming to practice, training is a place and Redbull itself recommends 5 different exercises to improve your treatment:
- Cornering – Find a series of solid bends and focus on your body position, maintain speed and remain from rest.
- Downhills Technical – Start by walking, then driving it slowly and gradually piling up until you find the best line to reach down the hill at the perfect speed.
- Jumping – Start with a smaller jump and rise up, check the jump on foot before.
- Pump – Pumping through the field helps maximize control and speed.
- Technical climbing – Practice with the same mindset as descending your hill, gradually piling up until you find the best lines to rise at maximum speed.
Follow these 5 exercises and form great habits in them, and witness your speed and confidence increase by rising.
4. Run in the off season
It is important to have a season for physical recovery, and also to turn back my love for mountain cycling. Which says, staying active and fit during this season is very important to avoid the surprise when you hit the pedal once more.
Running is one of the best ways of training during the off season because in many cases it replicates many impacts, joint work and muscle work needed on mountain bikes.
When planning your season’s holiday, be sure to include:
- Rest stop along the way
- Uphills and Downhills – This will continue to work your cardiovascular power
- Great nutrition before and after – look back to step 2
You will be surprised how you enjoy a slower speed, and before you start boring, you will hit the pedal and track once again.
5. Practice Looking Ahead
This is easier to say than to do – almost like watching other traffic because other cars go straight to you. The temptation to keep looking at your front wheels and the obstacles in front of you will be constant.
However, looking forward allows you to prepare in advance how you will approach down the hill, uphill, go down and jump. You will find yourself being more proactive and your time will be better and better.
Once again, the key here is training! Practice initially on the same track, start slowly and keep your chin as much as possible. Sometimes verbal reminders of “chin up” help.
When your confidence is built and you find yourself looking forward with confidence, slowly building your speed.
When coming to try new tracks, be more proactive and learn the previous track either through maps or walking. This is what F1 drivers do, they walk on the track before driving it, and that is no different for you.
Look everywhere and make mental records, bends and jumps. Before you realize it, your confidence will pass through the roof.
Follow these 5 steps throughout the season and enjoy a faster time, a more ambitious ride and fall less!