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You’ll also get in better overall race shape by doing “3 x 3” minute interval workouts with three minutes of max effort followed by three minutes of recovery riding.
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Do this two-to-four times, three times a week. Practice interval training from a stopped position with a foot on the ground, accelerating to near-max effort for two minutes, followed by five minutes of steady threshold effort at a power level of four. This requires an intense anaerobic effort for several minutes at the start, followed by a quick recovery into a threshold output. While the race may last for 90 minutes to two hours, getting a burst at the beginning ensures you are in a front-running position when the trail narrows to a single track. And finally, for the best cyclists, who cycle frequently and can ride for several hours on Sunday, if they want to improve they need to start focusing on the intensity of their riding. Usually people do 1 or 2 longer rides a week. In XC racing, the start is very important-every MTB XC training plan should include specific training to get the strongest, fastest, most powerful start possible. Typically though this doesnt mean every ride lasts 4 hours.
#HOW MUCH TIME TO FINISH 60 KM MTB RIDE HOW TO#
And, if you aren’t quite that speedy, expect to spend quite a bit more time in the saddle.Ĭross Country Mountain Bike Training PlanĬross country (XC) is a different category, and there are a few different things to keep in mind when thinking about how to train for XC mountain bike racing. The men in the Open division at Breck race an average of 2.5 hours a day, with most stages being closer to three hours. For many road cyclists, the mileage is actually shy of weekly training totals, but that amount of riding on trails in a six-day period quickly takes its toll. You’ll need a comprehensive mountain bike training plan.įor example, the Breck Epic in Colorado is a six-day stage race during which participants ride approximately 240 miles and climb 40,000 feet. But, if your goal is to win a stage or even end up on the final podium, you’ll need more than just miles in your legs. And for many first-timers, that is the best approach to mountain bike training (also known as mtb training). And while each sub-section within the discipline requires a different training focus, they all share one thing in common: to compete in-or even complete-a marathon bike race, you’ll need to spend hours and hours in the saddle. If you are very limited on time then just three sessions of HIIT training a week is the best way to improve your overall fitness.Endurance mountain biking sees a variety of formats, from 24 hours to multi-day stage races. Pedal easily for five minutes and then repeat.
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After a good 10-minute warm-up, spend five minutes alternating between 30-seconds' all-out effort and 30-seconds' recovery. During the intervals you have to work very hard – it needs 100 per cent effort – but the intervals are very short. High-intensity interval training (HIIT) has been shown to boost endurance, increase calorie burn and improve cardiovascular fitness. These sessions help to improve your muscular efficiency and will make climbing feel easier. If you have more time, aim for 10 minutes at the hard pace before your one-minute recovery. On June 6, 13,000 people will hit the traffic-free expressways of Toronto. Recover for one minute and then repeat.Īim for a minimum of 20 minutes at the hard pace per session. Riding a bike may be proverbially easy, but riding 50 kilometres and emerging in one piece presents more of a challenge. You should be breathing deeply and only able to say one or two words at a time. After a good 10-minute warm-up, pedal for five minutes at a pace that feels hard but controllable. Long gradual climbs are ideal for this session, or they can be done on the flat in a big gear or with high resistance on a turbo trainer. It will also help you to improve your riding posture and help you to get used to sitting on the saddle for extended periods of time. This ride will train your body to get used to burning fuel efficiently. Focus on keeping a smooth high cadence, and use your long ride to get used to eating and drinking on the move. For these rides stick to flat or rolling terrain rather than hills.
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At this pace your breathing is deep, rhythmic and regular, and should never feel strained or ragged. Long rides at a conversational pace are the bedrock for improving your endurance. Cycling for fitness: essential cycling training sessionsĬover off at least one of each of these rides per week and you'll be on the quickest possible route to fitness.