Top endurance requires diligence and continuity. Investing more time is often a prerequisite for getting better. But how do you do that? There are a few tricks to fit in more training and become more efficient. We present the five most important building blocks here.
Few sports require comparable amounts of training as mountain biking. For marathon bikers and other endurance junkies, preparation for the season must be as efficient as possible. To be in top shape for the peak of the year, athletes are best off laying the foundations now. A little background knowledge about training and nutrition can't hurt. We have compiled five key factors to consider.
1. continuity
Continuous training is non-negotiable; this is the most important building block of all. Doing nothing means going backwards. This does not mean that training has to be every day, recovery times are important. But regularity is more important than individual feats of strength. The basis of everything is therefore a weekly schedule with at least three, but preferably four or five training sessions per week.
Nothing comes from nothing - every endurance athlete knows that. But only those who really stick at it can achieve their goals. Mental attitude plays an important role in this. Personally, I only try to choose forms of training that I really enjoy. My most important trick: variety - for example, between mountain biking, gravel biking and the gym. - Jan Timmermann, BIKE editor
2. training camp
The form booster par excellence. Training camps are the most efficient way to maximise training time and initiate adjustments. The main advantage: 100 per cent focus on the sport. This is never possible at home, no matter how good the conditions are. The classic is a spring training camp to collect kilometres and get into shape. But in principle, training camps can always be interspersed, with the focus changing over the course of the season and becoming increasingly specific towards the competition. Prerequisite: You should be able to ride four hours at a time on a foundation beforehand without any problems.
There is no better way to start the season than with a training camp. Whether at home or in the warm south: one to two weeks will give you a form booster. If you are prepared to sacrifice a few days' holiday, you are more likely to achieve your sporting goals. - Jan Timmermann, BIKE editor
3rd weekend endurance camp
The most concise form of training camp starts on your own doorstep and is a round trip that goes far beyond the usual home territory: Friday afternoon on the bike and off towards the horizon. Overnight stay in a hotel. The next morning, a long day's stage to the second hotel. Back home on Sunday. The whole thing can be done with minimal luggage - a rucksack or saddle bag. If you prefer the purist approach, you can sleep by the roadside. In any case, you can make serious kilometres this way. Two weekend camps in a row, plus a training block in between, are on a par with a "real" training camp.
The weekend trip is particularly suitable for full-time employees. Two and a half days of cycling will get you in shape. Important even when you're pressed for time: don't forget to regenerate! Otherwise endurance athletes will burn out faster than they can shout "fitness". - Jan Timmermann, BIKE editor
4. commuting as training
Integrating training into everyday life saves time and makes more training possible. Cycling to work? Why not! Easy to get there, with an extra lap back - that way you can cover plenty of kilometres and the additional time required compared to the car & co. is manageable.
In six months, I cycle to work on 60 days. Over 120 times the same route adds up to over 3600 kilometres. Otherwise, I would hardly be able to do this kind of off-season basic training alongside my job. Sure, the monotony is exhausting, but I say: it's worth it for your fitness! - Jan Timmermann, BIKE editor
5. endurance nutrition
Biking is an energy sport. Many hours in the saddle mean a high energy turnover, but do not automatically lead to a dream figure. If you want to lose weight, you need a negative energy balance. Biking is therefore not a licence to eat without restraint. The best way to train efficiently and lose weight at the same time is to reduce your overall carbohydrate intake somewhat, but not to skimp on carbohydrates before, during and after training, but to ensure that you are well fuelled during sport in order to be more efficient and regenerate more quickly.
3 basic rules
- Reduce carbohydrates away from sport
- Keep overall energy balance slightly negative
- Eat well during sport in order to perform well
Recommended nutrition strategy when cycling
The easiest way to stay well fuelled on the go is with energy drinks - easy to make yourself, for example with maltodextrin powder. The recommended amount of carbohydrates per hour:
- Calm basic training: 30-40 g of carbohydrates per hour
- Intensive training: 60-90 g of carbohydrates per hour
Do not start an intensive training session hungry. Have a snack or energy drink beforehand. Immediately after a hard workout: milkshake or recovery drink to kick-start regeneration. Replenish your carbohydrate stores soon - important for training the next day.
Conclusion
There are many fitness guides out there. Online, mountain bikers can immerse themselves up to their ears in training wisdom. I prefer to keep it simple: continuous with a sense of proportion for the basics and high-intensity phases. Endurance training can be optimised with just a few tricks and a basic knowledge of nutrition. - Jan Timmermann, BIKE editor
BIKE editor Jan Timmermann is a true mountain biker. His interests cover almost everything from marathon to trail bikes and from street to gravel. True to the motto "life is too short for boring bikes", the technical editor's heart lies above all in bikes with charisma. Jan also runs the fitness centre for our cycling brands.
Jan Timmermann
Editor
