XCO training

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XCO training

Postby ozstriker » Fri Mar 14, 2014 9:08 am

I did my first xco race on the weekend and I loved it, but I couldn't get over how high the intensity was.

I would like to do some training to help with it but all the research I am doing is getting me very confused.

Firstly what energy system am I using during the race. I'm extremely close to maxed out the while time so is that anaerobic?

To train for xco would it be best to just ride flat out so that you get used to working in that zone or would interval training be a better approach.

At the moment I'm doing about 9 hours a week on my roadie. I can pump out hours on a road bike no problems but I am really struggling with the intensity of xco.

I did try a search but couldn't find much relating to what I'm looking for.

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by BNA » Fri Mar 14, 2014 10:57 am


Re: XCO training

Postby bychosis » Fri Mar 14, 2014 10:57 am

Disclaimer: not edumcated in this field. Don't train either.

I find there is a big difference between road and MTB riding. Road is all legs, MTB is upper body too. Drop some hours off your road riding and pump it into off road. Ride hard, ride often, ride MTB. But don't forget some rest times too, which might be an easy roadie ride.
bychosis (bahy-koh-sis): A mental disorder of delusions indicating impaired contact with a reality of no bicycles.
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Re: XCO training

Postby mitzikatzi » Fri Mar 14, 2014 11:23 am

Visit your local library
Mountain Bike Like a Champion

The Mountain Biker's Training Bible

I am fitter than a riding friend. He has much better skills than me. I can't keep up with him.
Xplora wrote: Do not get cheap SPDs, your body will hurt you.

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Re: XCO training

Postby ozstriker » Sat Mar 15, 2014 12:27 pm

Thanks I'll look into them

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Re: XCO training

Postby Jean » Sat Mar 15, 2014 3:28 pm

Have look at MTB tips too. Not fitness orientated, but lots of tips on handling and XC techniques.

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Re: XCO training

Postby trailgumby » Sat Mar 15, 2014 7:46 pm

Yeh I subscribe to mtbtips. Great site, excellent videos.

The "groovers" thing used to annoy me, now it makes me laugh.

Good technique helps maintain flow and momentum, which means free speed and lower heart rate.

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