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Training |
by Mark Leishman
Times are changing for New Zealand Mountainbikers. We are being offered an event calendar packed with marathon style endurance events. And we are flocking to sign up to meet the challenges being offered. What is the appeal? Excuse me while I daydream…..
……Its 2001, and nearing the end of a 2 ½ month race campaign in Switzerland, I decide to take on the challenge of the Swiss Bike Masters. It sounded tough, but I was in the best form of my life. After all, I was an Elite level XC rider, about to race in my first World Cup events. Surely if ‘joe public’ completed such events in their thousands, then how hard could it be for me?
120km, 5000m of climbing, and almost 8hr later I was a broken man. I spent the next week on the couch. I swore I would never do another Marathon style event again. Yet a strange sense of curiosity kept drawing me back to similar events. The sense of accomplishment is one that ‘normal’ XC events don’t offer. Exploring new trails, previously inaccessible terrain, fantastic scenery, and a true athletic challenge. It is an experience appealing to an ever increasing number of Kiwi’s.
So that description fits you? The Matarangi Intrigue
looks appealing? Perhaps the Hunua Hardman, or Lake Tekapo MTB Challenge?
Not sure how to prepare? Then you’re in luck. In a two-part article,
I’ll guide you through some brief tips on how best to prepare, and get
maximum enjoyment from your day. Read on!
Physical
The majority of participants are the weekend warriors.
Those with restricted hours for training, so it is important to make best
use of what time you have. As any physical trainer or coach will tell you,
specificity is key. So what are the specifics here.
Long Distance
Most likely, you are going to be on your bike for 5hrs or more. So being able to pedal for this long is your most important training target. Long, slow, and steady rides should be the cornerstone of your preparation. Include one long ride every week. Depending on your current level of fitness, start with a few hours, and gradually build up the time as the weeks go by. Complete your longest ride around 3 weeks out from your event.
It helps if these rides are made to be fun and
interesting. Find a training partner. Plan adventurous routes. Include café
stops. Whatever you do, ensure you don’t grow to hate the riding!
Hills
A major point of difference between multi-lap XC mountain biking, and marathon events, is the length, and number of hills. Preparing for these will make your event day more enjoyable. If you can, slot a hill training day into your program midweek. Find something that takes 10-20min to climb, and practice climbing at a smooth, and steady pace. Tempo as its often called. Don’t be tempted go at maximum effort, if you do this on race day you’ll be assured of ‘blowing up’ fairly early!
Be sure to warm up before your hill efforts, and
to warm down with a gentle ride home afterwards. As you get more efficient
and comfortable with you’re climbing, increase the number of hill reps
you do, or the length of the reps. Add a few more hills into your long rides
as time goes on also.
Technique
By nature, marathon MTB courses are not super technical. The challenges they do throw up however, are the hugely varied trails, surfaces, and terrain one covers. From smooth gravel, to rutted slippery clay. Rock strewn trails, to pleasant leaf littered forest trails. What you can be assured of is variety. And you should be prepared for it.
You can do this by spending plenty of time on your MTB in training, so that you are comfortable with its riding position and handling. Ride on a variety of trails and surfaces, and work on your skills whenever you can.
Plan at least one ride per week where you forget
about the physical side of training. Instead just go out and play. Jumps and
Wheelies!
Training Structure
The following outlines a sample weekly training plan for the ‘weekend warrior’ with restricted time. The most important ride is the long duration ride. Followed by the hills. If time and motivation allows, you can add more rides to the week. But ensure that they are easy low intensity rides; and that you are well recovered before your harder days.
Monday - rest day
Tuesday - light spin (45min), or rest
Wednesday - Hill day
Thursday - light spin, and MTB skills work (play!)
Friday - rest day
Saturday - Long Slow Duration rides
Sunday - MTB day. Go ride your favourite trails. Have fun. Don’t go
too hard!
Non-Physical Preparation
Even the fittest individuals are in for a less than enjoyable day if other aspects of their preparation are neglected. Aspects such as nutrition, hydration, bike set-up, maintenance, and clothing/equipment can play a big role. There are numerous, relatively simple ways to ensure that these are all in your favor come event day.
And those recommendations my friends, will come in the next issue! So be sure to read it! In the meantime, get training, and keep smiling!