If you are pursuing some objectives for the competition, the best advice we can give you is to find a qualified and specialized person to help you with your preparation. Nobody better will be able to adapt your training routine, taking into account your needs, objectives, and physical form.
However, if your thing is to go out and enjoy this sport simply looking for a general improvement, Here are some Tips for your mountain biking workouts that you can apply in your day-to-day life.
Tips For Your Mountain Biking Workouts
1. Plan your workouts
It is very important to organize the week with the necessary training. This helps you meet your goals. If you do not plan your workouts, you will go out to train when you can or feel like it, and you may end up finding excuses for finally not doing it.
A structuring of your schedules help to have the tasks clearer, to determine how much time you have and when you can make the most of your workouts.
2. Give quality to your workouts.
Sometimes we get stubborn with the typical “More is better.” The important thing is not the quantity, since no matter how many times you ride with your mountain bike, it will be difficult to reach your goals if you do not do training of duration, effort, or technique. Take the time to get quality training.
Dedicate the days that you have more time to do a long route, including technical areas. This will help you get more stamina and practice obstacles.
On the days that you have less time, you can perform series repeating the same short section. For example, you can take advantage of an uphill or do intervals on a flat section. The point is to finish your training knowing that it has been worth it.
3. Focus on your technique
Everyone has their weak point. It is very important to be aware of it and take time to improve it. Sometimes we allow ourselves to be overcome by fear and avoid at all costs those sections that scare us or those obstacles that cost us more.
Are technical zones resistant to you?
Insist on them, focus on that stretch of rocks, roots, cuts, or inclination that you do not like, and see the best line. Then get on the bike and practice until you get there.
Are curves your weak point?
If you can practice them on a winding path, do series in which you increase your speed as you see that you improve.
If you do not have a path with curves at hand, get some cones or use some simple stones to define a circuit you can practice. If it resists you for a particular side, insist until you get it. Get out of your comfort zone and train in what you know is the greatest challenge.
Do you think you lack explosiveness?
High-intensity interval training (HIIT) is an effective tool to work on since starts and stops help you gain power in your legs.
Are you scared of jumps?
You can train in small mounds at the beginning and increase the size of the jump. The Bikeparks are best suited to be gaining confidence. Try to choose first the plateaus or long jumps that allow you to soften reception falls on error or not arrive. When you get more experienced, you can encourage yourself to more demanding circuits.
Also, the terrain varies according to weather conditions. It is clear that it is not the same to train mountain biking in mud than with a lot of dust or with the earth in that perfect grip. Practicing in all kinds of conditions will make you unstoppable.
We challenge you to find your weak point and practice it until it is your strong point.
4. Train strength and flexibility
Many great successes come from mixing modalities (road, BMX …), but combining your outings with Mtb with strength and flexibility training is a great tool.
Not all of your training should be on the bike. It is true that there are disciplines that not only complement each other wonderfully but also enhance qualities necessary for mountain biking. However, it must be recognized that the stronger and more flexible you are, the greater resistance you will have to injury.
It is important to strengthen the abdomen and back since these muscles help stabilize the bike’s position.
Doing strength training that includes the muscles of the legs (not just quadriceps) will help prevent injuries and improve performance. Exercises such as squats, lunges, Bulgarian squats, and deadlifts are great allies.
Of course, we cannot forget about the neck, shoulders, chest, arms, wrists, and hands. He thinks that to endure a long and technical descent on an Enduro route, they will also have to be strong.
In addition, warming up the joints well, doing mobility and flexibility exercises is key to avoiding injuries and performing better.
Power strength and endurance are definitely much more important than lifting heavyweights in the gym.
5. Take care of your nutrition and hydration.
Today there are many types of diets, with simple or more complex approaches. Sorry if you think we’re going to tell you what to eat at each meal because we won’t.
We think it’s important not to get obsessed with counting calories or trying to “square the macros” at all costs. Eat when you need to, not every 3 hours, 5 or 6 times a day as a guideline. Your body is wise, it will demand food when it really needs it, and you will have to learn to listen to it if you haven’t gotten it yet.
Choose protein sources of high biological value (content in all essential amino acids) and high bioavailability, such as eggs, meat, and fish, to help your muscles quickly repair the micro-breaks produced by exercise.
It is important that you add quality fats, such as olive oil (best extra virgin), avocado, or oily fish, as they positively affect performance.
Be careful with introducing excessive amounts of carbohydrates, especially if they are not refined. Do not look at the large amounts that your sports idol consumes because obviously, at a professional level, they have other types of requirements. Learn to use them strategically according to your needs around training to obtain all their benefits or to replenish your glycogen stores.
Hydration is essential, but we must emphasize that hydration does not consist of just drinking water. It is highly recommended to add electrolytes through supplements or the use of salt (preferably pink, Maldon, or unrefined iodine) to avoid problems associated with the loss of minerals such as fatigue, cramps, headaches, low blood pressure, etc.
Eliminate sugary and sweetened drinks. They are totally unnecessary.
Always be aware and apply common sense. If your diet is not correct and you exercise a lot, you can lose weight quickly or even injure yourself.
6. Give importance to rest.
Again, here is our friend, the error of “More training, is better.” Forget it, NO. Your body needs rest, and overtraining will not allow the micro-breaks that occur in your muscles to rebuild and will affect your performance, which will clearly be diminished.
It is very important to know yourself and realize your limits. It is very good that you work with them and want to overcome them, but always do it with your head. If you don’t want to stay on the couch, you can always take an “active break” and go for a walk or do a longer stretching session. It is even a good idea to take advantage and give yourself a massage, a relaxing bath, or a cold shower.
If you go to competitions, also take into account mental rest and do not get carried away by the pressure that thoughts can exert on your head. Techniques such as relaxation, visualizing the circuit with your eyes closed after a race, or talking to your teammates about what worries you can work for you.
7. Stretch before and after training
Mountain biking is a very demanding discipline. For example, due to the repetitive use of certain muscle groups, these tend to tense and over time can even lead to injuries.
Including stretching before and after your training sessions is a great tool. The more flexibility your body has, the more prepared it will be for a possible twisting in a fall, as it will have a greater range of motion. Recovery after exercise will be even faster because the muscle fibers will return to their initial length without much effort.
Think that it is useless to be in “good shape” knowing that you have the resistance to do a long route if your flexibility and mobility are bad and you injure yourself in a fall.
Five or ten minutes, 3 to 5 times a week, are more than enough and much more effective than dedicating an entire hour to just one day a week. So think about including stretching in your training routine. Your body will thank you.
Indicates That It Is Not Going Well:
If you lose a lot of weight without it being your goal, feel tired, ache, or cramps, you are probably overtraining. Be very careful with this, analyze what you may be doing wrong, and if you have doubts, consult a specialized trainer. Common sense must prevail above all else.
Although without a doubt, all the points are important to improve your performance, ENJOY, it is when things turn out best.
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