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Advice on being competitve in CAT4 and Expert MTB(10 posts)

Advice on being competitve in CAT4 and Expert MTBiamkramer
Jan 27, 2003 3:21 PM
Alright road racers I need some simple advice. 2nd year racing Expert MTB and CAT4 Road. MTB races are getting thin in Northern California so many of those training road races need to fill in for the lack of MTB races.

My road race limiter is (force) climbing. I'm hitting the weights to increase peak power but what are the best ways to transfer this to the bike and have it applicable for both road and MTB?

Thanks in advance for the advice..
re: Advice on being competitve in CAT4 and Expert MTBMR_GRUMPY
Jan 27, 2003 5:55 PM
I believe that back in the 70's, Eddy M. was asked about the secret to his success. He replied........"ride lots"
back in the 70s...noveread
Jan 28, 2003 9:09 AM
...that was all that was needed. This however, is now the 21st century. Maybe someone with knowledge on the subject (not me) will be able to direct him to what he seeks.

Noveread
Hill workMcAndrus
Jan 28, 2003 11:05 AM
In case you don't already do these, try hill intervals (or repeats) and hill sprints. They work well for me to peak my climbing strength but I have to have a good base first.
12.146.131.5iamkramer
Jan 28, 2003 3:56 PM
Surgey nature of Road racing
Surgey nature of road racingiamkramer
Jan 28, 2003 3:57 PM
This is the main issue I find somewhat difficult to adjust too when racing on the road as opposed to racing MTB. MTB is basically balls out for 20 to 35 miles with some fluctuation in pace but for the most part at or above LT from start to finish.

Road racing in the other hand is very surgey in nature going from way below LT to LT and above. The constant transition has been difficult and it seems to tax me in a different way when compared to the MTB race.

I'm focusing on increasing peak power and increasing strenght to body weight to improve climbing. How would I train for the surgey nature of a road race without sacrificing the needed commitment to race at a high level on the MTB....?

Thanks and I'm looking forward to opinions from anyone in the same situation
Surgey nature of road racingJames OCLV
Jan 29, 2003 10:21 AM
The main "ability" that you need to develop in order to do well in MTB racing is Muscular Endurance (a combination of Force and Endurance).

While ME is also very important in Road Racing, it is not as important as Anaerobic Endurance. By developint your AE, you will be better equiped to deal with the "surgey" nature of Road Racing. To increase your AE, you can do breif (1-3 min) all-out efforts, with recovery 1-2X longer than the interval). Don't do these before establishing a solid aerobic base (8-12 weeks), though.

Are you sure that Force is your limiter? If climbing is a problem for you, you should:

1. Loose weight.
2. Increase on-the-bike force.
3. Both.

One of my farovite workouts to increase on-the-bike force is by doing "Force Reps". Basically, you get into the Big chain ring and a gear that will allow you to do 50-60rpm's. Drive down the pedals as hard as you can for about 15-20 revolutions. Do 6-10 of these with about 3-5 minutes between. I do these on the flats and hills.

Another workout that will help to develop both Force and Muscular Endurance is Tempo Intervals at a cadence of 85-90 rpm's. The low cadence will help to develop the Force component of ME.

Both Force and ME workouts can be done in the Base period.
from my experienceozone
Jan 29, 2003 2:42 PM
I have a similar situation. The only real place I get killed in a road race is the flat sprint. You really are never going to be a great sprinter and mtber so give that up or pick one. Mountain bikers always make the best breakaway partners in a road race. They are not afraid to work.
A couple of things that have worked for me.
1) Hill base training. Ride in the hills a few times a week (road bike). Keep it in one gear easier then you normally would and increase your cadence. This will help with leg speed which is typically a problem for mtbers.
2) Do low cadence high resistence climbing. Do intervals from 1-10min at 60rpm and a big gear. (better to do these on the road)
3) Do lactate tolerance workouts. All out intervals from 1-3 minutes with equal or double recovery. Decrease the recovery as the season gets closer.

Mountain biking is all about going really hard and recovering also so it is not that different from road racing. The big difference is that on the dirt you can decided how hard you go and when and on the pavement the pack dictates the pace.

The biggest help you can usually get to transfer your mtb fitness to the road and get used to the tempo changes is to find a local group ride and mix it up with them.
re: Advice on being competitve in CAT4 and Expert MTBallervite
Feb 8, 2003 7:24 PM
Ozone I think gives the best advice. Find a road group to ride with! I'm really surprised to hear you say that you are an expert Mtber and climbing is your limiter. Most mtber's can climb with the best of the roadies, especialy Expert Class. My experience is that Speed Endurance is a mtber's biggest obstacle to overcome. That high speed, high cadence, big gear grind is really foreign to us knobby tired blokes.

See you at the Lemurian in May. You can beat me, and make fun of my advice!
re: Advice on being competitve in CAT4 and Expert MTBse7en
Feb 15, 2003 8:47 PM
I was the same last year, but then did majority of my training on the road, primarily group rides. Made a huge difference.