Having the right kind of training is essential for any sport. Knowing your strength level, how to perform plyometric exercises, and how to prevent injuries is critical. When it comes to the MTB training program, there are many different ways to go about this.
Intervals
Intervals are an effective way to get a boost in your endurance performance. They can be done on the road, on the trail, or indoors with an indoor trainer. The benefits are clear: greater endurance, increased muscle tension, and improved neuromuscular coordination.
There are several different intervals, each with its advantages and disadvantages. Choosing the right ones for your particular goals and circumstances is essential.
One of the best ways to improve anaerobic power is to do short, high-powered intervals. This type of training is also great for riding steep trails and climbing technical terrain. An excellent example of a short interval is an effort that is 120 to 150% of your Functional Threshold Power (FTP).
Longer, sustained intervals are another way to develop your endurance. These workouts often involve a short surge at the beginning of the interval, followed by a longer recovery.
Plyometric exercises
Plyometric exercises are a great way to develop explosive power and enhance your overall performance. They can be used by athletes or nonathletes looking to improve their fitness.
During plyometric exercise, muscles are used to produce maximum force in the shortest amount of time. These exercises are used to build strength, increase endurance, and increase speed. The most common form of plyometrics is jumping exercises.
The calves, hamstrings, and abs are the muscles targeted in a plyometric exercise. Because of the explosive nature of these exercises, they are not recommended for beginners. Before beginning a plyometric exercise, consult with your doctor. If you are pregnant, have high blood pressure, or have a heart condition, you may want to perform lower-intensity exercises instead.
Plyometrics can be dangerous if not performed properly. If you are a beginner, practicing a few basic moves is best before adding the more difficult plyometrics. Also, it would be best if you only did plyometrics after you have completed other strength and cardio exercises.
Core strength
A strong core is the backbone of efficient mountain biking. This is especially true for endurance riders. Without a strong core, your leg muscles won’t deliver the power required to propel your bike through the windy trails. Similarly, your arm won’t be able to lift as much weight as it should.
The best way to build a core is to take advantage of bodyweight training methods. One such exercise involves attaching a rope to the floor and extending it across the room. Another is to perform a few leg press reps, which is a good way to build up your quads.
As a bonus, this is a great way to increase your thigh pump. Plus, if you’re a novice rider, you may not be used to this particular exercise.
Preventing injuries
Mountain biking is a physically demanding sport. However, there are ways to reduce your risk of injury. Getting into the right workout routine with trainers like those at Train to Ride is a good start. But before you head out, you should be aware of some common types of mountain biking injuries.
Injuries can come in various forms, including traumatic, acute, and overuse. There are ways to prevent the most common cycling injuries. For example, buying a bike that fits appropriately will decrease your risk of injury.
If you suffer from pain while riding, seek a physical therapist to devise a plan. This can include an off-bike conditioning program. These exercises can shorten the healing process. Also, a thorough fitness program can build musculoskeletal strength and improve your core stability.
Commute to and from work by bike
If you are considering commuting to and from work by bike, you need to ensure you are doing it right. This involves choosing the right route, staying safe, and utilizing the right gear.
Be aware of your area’s weather when deciding on a route to take. It may be better to avoid a rainy day. Plan ahead for snowstorms.
Choose a route that uses bike lanes, side streets, and paths for the best results. Avoid riding on busy roads.
Consider how long your commute will be. Ideally, it would help if you planned to be on the road at least fifteen minutes before your start time. However, you might have to leave earlier if you have a long commute.
