tjwoodruff

MTBRaceNews.com originally posted this Q&A article.

Question: Can road racing improve my abilities as a mountain bike racer and should I work it into my training plan?

Answer: Even with all of their inherent differences, mountain bike racing and road racing share a core group of physiological requirements that greatly affect one’s performance in either discipline. Of course this doesn’t guarantee that a racer can go seamlessly from one discipline to the other since there are also specific challenges that are unique to each.  By no means does road racing need to be included in a mountain biker’s preparation, but in some circumstances it can be a suitable option and something fun to try.  Keep in mind that there are always tradeoffs and alternatives when it comes to training, and for some mountain bikers it might make sense to include some road racing. Let’s consider when and where road racing might work well for the mountain biker racer who is interested and/or has the option to include it into their season.

Prior to the mountain bike season when a rider is ready to begin incorporating race specific intensity can be an opportune time to for some road racing.  Such races can provide the necessary training workload so that rider has a racing option rather than the intense solo ride alternative.  For most, the race environment makes the intensity a more positive stress when compared to the option of doing the same amount of high intensity riding on a training ride.  Since road racing is primarily serving a training purpose, tactics can be set accordingly.  If long steady efforts are the goal for the current training cycle, then pulling and/or chasing frequently will certainly be a beneficial means to that end.   Race courses with long climbs are great for working on sustainable power. If seeking to train anaerobic capacity, then making repeated hard efforts in attempt for a breakaway could be appropriate, or look to do some criterium racing perhaps. Depending on the course profile and the desired training effect it’s important to always have a game plan and do your best to execute it. Being tactically active in the race will keep it exciting and you’re more apt to improve your tactical know-how as a result.

During a long mountain bike season it can be helpful to interject road racing as a means to change up the routine.  Most riders will benefit from the change in pace and upon return to the mountain bike scene; motivation and also fitness will have improved.  Racing off-road more weekends than not for a four to six month-long season without a break is unrealistic for most. A two to four week-long block with a focus on training and/or road racing can be a way to break up an otherwise overly long season. Getting away from the mountain bike races for some training and perhaps some road racing will allow for better performances in the second half of the mountain bike season.

Road racing can be an excellent means of training for the mountain biker who is interested in improving their overall versatility as a cyclist. It can be a great supplement to the training, but it’s not necessarily the best option for everyone every time.  Road racing usually requires some travel and it can be more of a ‘production’ than a training ride would otherwise be.  This additional stress of racing can take a negative toll and it’s important to recover adequately from it all.  Depending on the details of the road race, it might not provide an adequate training stress (too short of distance) and a training ride could be a better option if the workload needs to be particularly high.  It’s important to always consider the many alternatives that exist to further improve your racing abilities.  For many of us mountain bike racers, spending some time racing on the road can further our fitness, tactical know-how, and provide us with a healthy break in routine.  Just be sure that the training stress you’ll accumulate in road races meets or exceeds that which you might be otherwise be perfectly willing to do on your own and you’ll come out ahead.  When road racing is interjected at opportune times your fitness and therefore mountain bike results stand to improve.  Have fun with it, learn from the experience, and see if it might be a good option for you.

MTBRaceNews.com originally posted this Q&A article.

Question: I am a reasonably successful Cat-1 racer. My work sends me on week long trips once a month. Usually without a bike. How do I maintain my fitness during these week long trips?

Answer: Business travels present significant changes to the normal day to day that you’re accustomed to, therefore it’s no doubt that time away from home can be stressful.  Not only will the weeklong trips affect your normal training routine, but they can also impact your nutrition and sleep quality.  All of these factors affect your well-being as an athlete so it’s important to give due consideration so that your fitness can be best maintained.  Being that you’ve had success at the Cat I level already, I’m assuming that you’ve got a strong foundation to work from and your training must go relatively well while you’re home.  By planning ahead we can improve your consistency so that you can more seamlessly resume normal training once back from the trips.

Provided that the week-long trips are scheduled in advance, it’s possible to have them coincide with a period focused primarily on recovery.  By generating an adequate training overload in the two to three weeks prior to your departure, there will be lesser concern given to the volume of training while you are away.  Instead workouts can be brief and include just enough intensity to keep you feeling fresh.  In most instances it is possible to use the hotel gym facilities. However basic they might be, you can often find an exercise bike that’ll help get you through.  It’s important to keep exercise built into your day, and often first thing in the morning can be the best time for a brief workout.  Even if it is just 30-45 minutes, it’ll be enough to suffice.  Including some interval training can help the time pass and the intensity will ease your transition back to your normal training load.

While the training workload is low it’s beneficial to consider other factors that affect your cycling performance and understand how the trips might impact them.  Nutrition is often the biggest struggle while away from home since meals are often determined by convenience rather than quality.  Do whatever is possible to plan ahead so that you have healthy options available and when healthy options might not exist, it’s especially important to monitor your portion size. Even though you might not be able to train as you would normally, you still have the option to make healthy nutritional choices. Starting with a healthy breakfast (along with your quick workout) is the best way to start the day.

It’s common to put in long days during business trips, so it’s especially important to relax and get adequate rest.  If possible, try sticking with your same bedtime or perhaps you can even catch up on some extra rest while you’re away since doing so will help your transition upon returning home.  Keep in mind that riding is only one component of your athletic well-being. Train well prior to your travels, then do everything possible to maintain good nutrition and adequate rest so that you can be ready for the next round of training once you return home.  In doing this, there will be little or no negative effect to your fitness as a result of the travels.