Effective MTB training according to a plan: How to control your speed when biking
Training is all about timing. It's all about how long, how fast and how long to rest. The body only has limited glycogen stores. In order to make optimum use of the available energy reserves, the pace must be controlled. An even load ensures that cyclists can optimally distribute their energy over the entire distance. Cycling too fast leads to heavy legs, a drop in performance and premature fatigue. The build-up of lactate can be controlled by clever pacing. Only with clever control can mountain bikers get the most out of their training. In competitions, too, the athlete who can best manage their performance usually wins. Bikers who are able to pace themselves remain mentally calmer even in stressful situations and are better able to counteract panic or loss of motivation.
Many athletes are familiar with the parameters of heart rate. It is also suitable for control, but preferably only up to medium intensity, because it reacts more slowly than a precise power measurement, for example. You can turn "how fast" into a science, but we advocate a simple pace traffic light.
Personally, I control my pace solely by the way my body feels. Translating this feeling into the colour codes of a traffic light simplifies the assessment. Heart rate is a fickle value and depends on little things like your morning coffee. Training according to watt values is more precise but depends on technical aids. - Jan Timmermann, BIKE editor
The speed traffic light
The pace traffic light is one of the simplest methods of controlling your own pace and is also suitable for beginners. You don't need expensive measurement technology, but you do need a certain amount of body awareness. The training and the riding situations in the different colour zones differ:
- GreenBasic pace, should be possible for hours, short conversations are possible. The load is adjusted slightly depending on the length
- YellowThreshold pace, 10 to 30 minutes intensive, typical for medium-length climbs
- Orange to red: Top speed over four minutes, typical for short, steep inclines
Training zones according to FTP
If you train according to watts, you can divide up your training more precisely and customise your intervals. This method is suitable for all athletes who want to precisely control and manage their training. The training zones can be defined using the Functional Threshold Power (FTP):
- Compensation range: up to 55% FTP, used for recovery
- Basic endurance 1: up to 77% FTP, basic pace of all workouts
- Basic endurance 2: up to 90% FTP, speed training, long intervals
- Development range: up to 105% FTP, threshold speed, max. one hour
- Aerobic capacity: up to 130% FTP, hard intervals up to max. eight minutes
- Anaerobic capacity: up to 180% FTP, very hard intervals up to a maximum of two minutes
80 per cent of all training is in the basic area, and only a maximum of 20 per cent in the intensive area (development area and higher).
The ultimate 3-month training plan
Bike has developed a 3-month plan to prepare bikers for the highlight of their season, leading them safely to their goal. Three separate phases culminate in the hopefully successful participation in an MTB competition. The prerequisite for this is to set a pace in training:
Conclusion
Good pacing is the be-all and end-all for ambitious cyclists - whether in training or in competition. Established methods, such as the pace traffic light or zone categorisation according to FTP value, can help bikers to actually achieve their goals. With a good feeling for your own pace and a structured training plan, nothing can really go wrong this mountain bike season. - Jan Timmermann, BIKE editor
