#Tips for starting a successful mtb ride series

Mountain bike riders should aim to drink enough fluids each day to replace fluid losses, adapting to factors which increase fluid losses such as temperature, sweat rate, exercise intensity, duration and altitude. Additionally, undertaking easy (not interval or threshold) morning sessions in a fasted state may assist greater use of fat stores. вЂjunk foodsвЂ™, alcohol) and timing training to finish around normal meal times can help to limit the need for additional snacks. The spread of protein intake across the day is more influential than the amount.ДЇor those aiming to reduce body fat, limiting energy-dense foods/fluids (e.g. Protein requirements depend on the stage of strength training and energy intake. liquid meal supplement, flavoured milk tetra, creamed rice, nuts, sandwiches, baked beans). If training or racing away from home, this may require packing a portable, non-perishable snack (e.g. Including a snack rich in carbohydrate and protein ideally within 30-60 minutes after training sessions or races helps to ensure adequate refuelling and maximise muscle repair and adaption processes, especially when another demanding session is within 8 hours or during demanding competition. Frequent meals and snacks can help fulfil energy and carbohydrate needs when requirements are high, such as on hard training days or back to back racing. wholegrain breads, fruits, vegetables), along with regular serves of lean meats, poultry, fish, eggs, legumes and dairy for protein, calcium and iron.Д¬arbohydrate needs should complement training loads to optimise performance and recovery. The training diet should focus on a variety of nutrient-dense carbohydrates (e.g. Individual nutrition requirements will be determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth. Downhill riders are generally bigger and have more muscle mass in order to produce larger power outputs during training and racing.

This helps to attain a higher power-to-weight ratio, beneficial for hill-climbing. Cross-country riders typically have less muscle mass and body fat levels. Physical characteristics depend on the discipline.

#Tips for starting a successful mtb ride series

Prior to this, riders will compete in five National Series (Nov-Feb/Mar) races and other events before the World Championships (Aug/Sept). In Australia, the focus of the season is the World Cup Series (Apr-Sept) encompassing six races. Resistance training is also incorporated in both disciplines, especially during pre-season, to enhance strength and power. Downhill riders predominantly on the trails. Cross-country riders aim to develop an endurance base over the pre-season using a combination of cross-country and road rides. The year usually encompasses a pre-season phase, competition phase and off-season each varying in length according to an athleteвЂ™s schedule. Races include downhill (solo 1.5-3.5km technical 2-5 min) 4-cross (4 riders pass a series of gates 30-40 sec) Dual Slalom (elimination runs 2 riders, 20-45 sec). A high degree of strength is required for the high power outputs required to be successful as well an advanced anaerobic capacity. Races include short course (maximum 6km circuit laps) Circuit (minimum 6km course 1-2hrs & 12-24hrs) Enduro (1 or more days of different events) Point to Point (different start & finish 25-100km)Дownhill races typically involve riders competing at maximal intensity for a race of 2-4 minutes. An ability to maintain a high aerobic capacity over a prolonged duration is essential. Most athletes specialise in one discipline due to the diverse physiological demands.Д¬ross-country races involve riders completing laps of a 5-9km circuit, including hill climbs and technical descents either solo or in teams of 2-10. Within each discipline there are an array of competitive events.

Mountain biking (MTB) is divided into cross-country and downhill disciplines. Resource Hub/ Factsheets/ Mountain Biking Mountain Biking