How do you train for a mountain bike stage race?

Athletes need to be able to ride hard on tired legs to do well in a stage race, and the only way to train for that is to work hard on consecutive days. One tactic I like is to train hard for two to three days prior to a low priority race using the race as the last day of the race block and, at times, the build period.

How many hours a week do pro mountain bikers train?

Pro cyclists often ride 20-30 hours a week. Riders training for ultramarathon events may log even more. Recreational racers (category 3, 4, 5 and masters) usually put in about 10 weekly hours, although some get by on 5 or 7 quality hours if their events are short.

How can I improve my mountain bike performance?

21 Effective MTB Training Tips

  1. Create a race-like circuit.
  2. Use big gear accelerations.
  3. Lower intensity, longer duration.
  4. Run in the off-season.
  5. Vary your workouts.
  6. Try out block periodisation.
  7. More time on the MTB.
  8. MTB recovery riding on tarmac.

How do you prepare for an XC race?

7 tips for getting ahead in cross country

  1. Train hills. One of the parts of cross country running people often underestimate is how much up and down is involved.
  2. Off the track and onto the trail.
  3. No weather is bad weather.
  4. Arms get ahead.
  5. Know the course.
  6. Have the right equipment.
  7. The end is what matters.

How many days a week should I mountain bike?

Mountain biking can definitely be classified as a form of aerobic exercise, so with this in mind, if you what to lose weight you should be riding at least three times a week if your riding sessions are 60 minutes.

How do you train for Swiss epic?

Fitness. Riders require a high level of fitness and stamina, with several hours in the saddle each day. Expect to be climbing 2000-3000m per day with some single climbs totalling 1500m in one stretch, on a combination of tar, singletrack and gravel roads with a distance of 50-100km per stage.

How fast do pro cyclists go uphill?

According to Strava, the average speed up the climb for all pros is just under 17kph, with the average time for all attempts at 9.8kph.

How do pro cyclists get so strong?

In general, most riders will have completed their last long ride the weekend before the Tour, and then they start to dial it back by tapering. “They go from riding five to six hours a day to riding about an hour or so or just taking the whole day off,” says Lim.

Does MTB build muscle?

In most cases mountain biking does not dramatically build upper body strength. While it is certainly a great all body fitness exercise, involving a large number of muscle groups to some degree, it is leg strength that benefits most in terms of muscle activation.

How fast do pro mountain bikers go?

The overall average speed for pro/semi-pro cross-country mountain bikers is ≈ 9 mph (14.5).