Ruka Adventure Racing - RAR

Mountain biking

Home___Noticias/News____Tips/Consejos_____Articulos/Articles_____Background/Historia____Multimedia____Links____Foro

By Ben Bardsley

Mountain biking forms an integral part of all adventure races. Strong teams can make up huge time advantages on weaker teams and good teamwork reaps rewards. Towing, hated by the masses, is a vital tool. Good technical skills will not cost energy on the trail, but can give big advantages over other teams.

Many mountainbiking sections in adventure races are not particularly technical, so a strong biker will do well. But how do you become a strong biker? Ride, ride ride….

Traditionally bikers put in huge mileages. However most of us have jobs, relationships and a social life…so fitting it in isn’t easy….along with paddling, running and other activities.

There is definitely a crossover between running uphill and biking. So surprisingly the most time efficient physical training would be hill reps on foot ….but this won’t develop technical skills and is also the most boring so a balance is needed

Training Options

1.Really short of time?
Don’t train, but do loads of races. (The traditional method favoured by bearded mountain marathon types …..and liars.)

2. Average amount of time.
Ride 2-3 times a week.
One fast ride - approx. 1½ hours at 60-80 % effort,
One long ride - 3 hours + (40-70 % effort )
One set of hill reps (e.g. 8 x 2 minutes, with recovery downhill)

3. Loads of time/no job/ obsessive person/ ambitious/ no mates, etc.
Train every day.
Ride at least 2 hours per day.
Do a fast ride every other day
And hill reps twice a week.

This is a only rough guide and I always think it’s best not to get too prescriptive… because it’s virtually impossible to stick to any training programme. But you really do need to “beast” yourself twice a week - legs to jelly type effect- most easily achieved on the hill reps.

Most of us will fall somewhere between 2 and 3 above and how much riding you do should also be determined by how much running you are doing. Remember, running is a much more efficient form of training than being on the bike. (1 hour running = 2-3 hours in the saddle.) However, I tend to bike much more than run, since it is easier on the body, produces fewer injuries and is more fun.

Training on the road reaps more rewards in terms of fitness than off road, but is less fun. So mix it up to avoid burn out and keep interest up. I like to ride off road at least twice per week, but do have the benefit of having Skiddaw out my back door.

A long ride approximately once per week is essential to avoid “bonking” in races. (This isn’t as much fun as it might sound!) Poor conditioning and lack of food see you literally grinding to a halt on the bike … your team-mates will be getting their tow ropes out …and you will feel awful. Treatment is a massive intake of glucose, but avoidance is better than cure.

Bike handling skills

On technical ground, competent teams can gain huge advantages. Firstly, make sure your frame is not too large or you won’t be able to throw the bike around. Get used to weaving around on the tarmac and practice dodging obstacles. As kids we used to get a piece of 2 x 2 ply, lay it on the ground, then scream up to it on the bike, and slam the back brake on as it goes over the board. This was a good crack! You could skid for 100 yards or so, sliding the bike around. It’s great for balance! Keep the following in mind while training:

• As with any skill you have to push yourself hard to improve. Practice the same technical trail over and over, so you know it like the back of your hand.
• Avoid braking as much as possible. In cyclo-cross the pros glide round the bends, barely feathering the brakes and keeping momentum up.
• Make your off road rides fun and concentrate on riding the trail well. Don`t just blast through the boulders, but pick the optimal line. Generally speed will get you through problem areas.
• The more you ride off road, the better you will get.
• Use your gears. Don’t crank too high a gear at low cadence .... it just is not efficient.

Looking After Your Bike

You need to practice bike maintenance too, so you can deal with most situations you’ll encounter in a race. Efficiently dealing with punctures is an obvious skill.

Maintenance;
Turn up on race day with a bike in tip top order. It will save you last minute headaches, and keep your team mates sweet.

Pedal options;
SPDs are not de rigeur. It may pay to go for toe straps and trainers if there are several transitions. Also make sure you and your team mates have compatible pedals/cleats. This can prove vital in a race situation.

Tools
Carry them, and know how to use them!

• Spare tubes
• Patches
• Allen keys
• Spoke key
• Gas inflater
• Chain tool
• Speed links

And Finally …

Ride like a demon and enjoy it to the full.