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Training for the big ride or race. OK are you maybe a little daunted as to how your fitness will cope or do you maybe think you are fit and ready to ride? Are you so sure? Are you? Well read on and worry not...

Training effectively is going to maximise your riding ability, boost your speed, power, focus and enjoyment . Be you riding or racing here is a fun acheivable 3 day training routine over a week to ten days prior, to aid you into the zone.

(Courtesy of Park City TV - Pua Sawicki)

Over the a period of a week to ten days before your ride choose 3 - 4 days to work out on. These days of training will cover:

1. Raising the heart rate and metabolism whilst warming up our muscles
2. Interval training to boost muscle growth, power, speed and strength
3. Endurance training for stamina and going the distance.
4. Pre Ride Recovery. Allowing the lactic acid to leave your body in preparation for the big day.

Ride 1

Maybe after school or work get out on your bike for around an hour. Take in a route that will allow you to sustain a steady speed for an hour. This raises your heart rate which will give you great aerobic benefits, wake up your body and increase your bodies ability to manage its oxygen level.

Ride 2

Have a good breakfast you will need it. In interval training you are doing anaerobic exercise. Now your bodies heart rate is moving too fast to get the energy from normal means and is now calling on it from the sugar storage in your muscles (glycogen). You body will now break down the muscles and come back stronger and bigger (and so able to store more energy reserves in the form of glycogen). Hence you will be faster with more power.

This is best done using hills. Key is to push yourself hard once on a section. It could be a 5 minute hill climb (you know your health and limits) Then rest for a minute and do it (or a similar section again) pushing yourself hard again. Repeat around five to 6 times pushing yourself hard each time. Leave 20 minutes plus to just spin at a riding pace you could also hold a conversation in.

Ride 3

Normally done on a weekend this is about endurance. You need at least 2-3 hours taking in a trail or xc route. Best done in a group. If you are a downhiller and into racing then nearly all of the top downhillers regularly ride the trails. It not only gives them skills development opportunity but it is the best way to generate the right level of endurance and fitness.

Ride 4

The day after an endurance training session your muscles are full of lactic acid. This will make your body stiff and takes time to recover from. Hence as a bare minimum leave at least a day between your endurance training session and the big day. Personally I like to rest completely and carb out the day before a big ride getting my glycogen stores up. It isalso an excuse to relax and eat. The best think for the body on ride 4 is the day after your endurance ride is go for a gentle ride where you can spin comfortably. This will aid the lactic acid to leave your body and loosen you up in preperation.

Big Day

Your smiling. Go fast, Enjoy.

Tips:

2 days training isn't enough. 3 is good. 4 you are laughing.

Train with mates for motivation and fun and remember it is always a race.

Do this routine every week.

Cross training:

Sometimes weather and practicalities mean that you can't always train on your bike outdoors. Other great cross training alternatives are spinning at your local gym, swimming and running. Climbing is also a great cross training exercise for improving balance, line choice and focus on your bike.

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