MTB Racing & Training Tips

Recovery at 65% Heart Rate
Training at 90% Heart Rate

need 2 hard efforts per week
1 day of intervals; 6x 4minute climbs

- practice riding with someone you share comparable ability with
- learn how to pass with your friend, swapping front/rear every now and then
- practice announcing your intent, looking for good places to pass (openings, not single track)
- when passing in technical areas it's best to get off the bike, run around a competitor that's struggling and then remount a safe distance ahead. You save a ton of time doing this!
- simulate race conditions; ride and don't stop every mile like usual. Mix up the intensity of your rides, not every ride is a race nor is it a put-put
- ideally goto the race venue and get a feel for the terrain
- for upset stomachs take 2 immodium the night before and maybe 1 day of
- hydrate starting 2-3 days prior to event
- hydrate the whole way to the race, so that you have to go by the time you arrive
- warm-up! Very important to arrive early, get checked in and then get 20 minutes on the bike to get your legs ready
- you might be tempted to pre-ride the course before your race. Don't do it if it's more than ~6 miles. You risk not returning in time (flat) or tiring yourself out.
- pre-open your energy bars for your race
- use a camelbak; fussing with bottles isn't fun and you'll drink more with the pack
- drink/eat what you prefer on a normal ride, this isn't the time to try drinking redbull if you've never done so
- pack the night before!
- eat well the night before
- no beer 2-3 days before event
- eat some long-burning food like oatmeal with honey and fruit the morning of the race
- don't have coffee or soda prior to race, they dehydrate you
- bring tubes, etc. in your car for AM emergencies