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MOUNTAIN BIKE XC TRAINING . The questions
By Paddy Doran
Nov 20, 2005
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| Picking the best route |
The question is which components are the most important?
This year we have had what is probably the most succesful Irish MTB performances ever during the 2005 season with Jenny Mc Auleys results who has clearly demonstrated her ability to race at the very top level with excellent performances in World Cup events.
However when the results of Irish riders in major international cross country events over a number of years are studied it is clear that except for a very small number of riders most Irish riders MTB riders are way off the pace of the major international mountain bike races.
How can this be improved?
Apart from genetics which we don't have much control over at the moment (even though genetic doping is predicted for the future) Optimum selection, training and good long term development and preparation will have the biggest influence on performance.
Select prospective International riders with great care. International class riders are rare enough especially in the small diminishing pool of Irish riders.
Use resources wisely. It would be interesting to see how much resources have been put into riders (of all disciplines) over the years that never produced at world level. Imagine if this money and effort of the volunteers involved had been put into good recruitment and development programmes.
So what should coaches and riders concentrate on? Should it be strength - speed - stamina or skill, which is most important ??
The only way to answer these questions are to analyse what is actually happening to the body during mountain bike races. Only by analysing the needs can specific programmes be set out.
A few years ago I made a recording of a JUNIOR riders heart rates (which is an excellent guide to the demands on the body) during a national standard event in Ireland.The duration of the race was about ninety minutes depending on where you finished. The course was demanding with some steep uphill sections on each lap.
The heart rates were very high from the moment the race began and were between 190 to 200 beats per minute for most of the event.The highest recorded heart beat was 205 . The rider was placed in the first ten at the finish. These higher heart rates are not so unusual for a junior , seniors would usually be lower as the maximum heart rate usually gets lower with age.
The high heart rates indicate that this rider was riding above his lactate threshold to maintain contact with the leaders for a major part of the event.The riders heart rates declined in the latter part of the event as he tired.
The causes of fatigue are a combination of
A: Reduced energy stores in the muscles
B: Raised Lactate levels
C: Local Muscular fatigue.
D: Riding too fast early in the race
By training correctly ,over a period of time this rider should be able to race at the same speed at lower heart rates and Lactate levels.Or ride faster at the same heart rates achieved.
The requirements
Professor Georg Neumann in the book "Endurance In Sport" classifies cycling events of 35 minutes to 360 minutes as long term endurance . An event of 35 to 90 minutes is estimated to be 95% Aerobic and 5% Anaerobic . An event of 90 to 360 minutes is estimated to be 98% Aerobic and 2% Anaerobic.
The type of effort is mainly aerobic with periods of anaerobic activity , similar to riding a continental type road time trial with hills and twists and turns in the road, except that it is on trails,mud and grass etc. It is a constant intensive effort, unlike road racing where you might get some recovery by sitting sheltered in the bunch.
It also seems that the top riders have better upper body development than road racers, as the arms shoulders etc must be stronger to control the bike on technical sections. Mountain biking at the top level really requires a very high level of all round fitness.
So back to the question in the first paragraph, which are the most important to train, strength,stamina, skill, speed, pace judgement etc ? and obviously the answer is they are all important. However the amount of time spent on each will vary .
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| Steep hills |
Mountain bike races are physically demanding,so above all an excellent aerobic system with a very high general endurance capacity is required as a foundation for all other training. Strength endurance is also very important to cope with the demands of hills, heavy ground and controlling the Bike over obstacles etc. In my opinion these are the two most important areas as without these everything else, skill speed etc will deteriorate rapidly during races.
How to improve the components of fitness
Tests: Physiological tests to establish the correct intensity levels for training.Tests can range from time trials , establishing your maximum heart rates, to the ideal, which is physiological testing in a human performance Lab which gives a lot of information to rider and coach .
Training
Stamina / endurance: Long distance training, Time trials, Lactate threshold training, Interval training. For optimum training effect these should be carried out within specific heart rate ranges.
Strength: Using higher Gears on hills, Heavier equipment. Heavy terrain.
warning: Riders must be careful not to overdo this training and it is probably best restricted to senior riders. There is a real risk of injury to young riders who are not fully mature so they should omit this training method.. It is more important that younger riders learn good pedalling technique.
Gym training,weights/circuit training programmes in the winter months with a small amount of general strength maintenance work during the season.
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| young riders should concentrate on deveoloping skills |
Skill : Races ,technical training simulating racing conditions/speed. Young riders training should emphasise skill development.
Pace judgement: Riding time trials of different distances off road, races .Handicap events .
Speed: Short efforts with long recoveries.
If you have a good level of fitness ,races should improve all components of fitness.
The important thing is Mountain bike racing is an excellent test of athletic ability and any rider who wishes to compete well consistently at this sport needs to be trained very well and have a sound knowledge of training principles, training methods and nutrition.Riders who are new to the sport should join a club with experienced members or look for an experienced coach in your region who will help your progress.
Paddy Doran is Cycling Ireland Coach of the Year for 2005
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- Updated: Oct 3rd, 2007 - 16:54:37
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