Our mountain biking Experts have spent years training and competing as competitive riders. Here are their top tips for developing the skills necessary for successful mountain bike racing:
MTB Race Tip #1
Pre-hydration should start days in advance of a race. Not only do you need to drink plenty of water, including having a glass by your bedside at night, but it also means avoiding alcohol for several days before a race.
MTB Race Tip #2
For shorter distance races, the start is crucial. Work on fast starts during your training. It’s one of the hardest things to do, as you have to push yourself to the maximum immediately. But by training this way, your body won’t be as shocked at the start of a race.
MTB Race Tip #3
For Enduro racing, there is no substitute for long training rides to prepare your body and your mind for what is to come. And remember, tapering is essential. In the days leading up to a big race, dial back your riding intensity so that your legs have a chance to recover fully before race day.
MTB Race Tip #4
When racing, carry your speed further into a turn by moving your weight back and using more front brake, which will slow you down more quickly. This will also let you pedal sooner after the turn because your back tire won’t be locked up.
MTB Race Tip #5
Water is always worth the weight. For races of less than 15 miles, you should drink 70 ounces of water. Anything longer requires a full 100 ounces and over 20 miles probably calls for 120 ounces or more.
MTB Race Tip #6
Many people overlook supplements as an essential part of pre-race nutrition. Salt supplements taken the day before can help you stay hydrated, and Sportlegs, taken before a race, provide a lactic acid buffer for better recovery.
MTB Race Tip #7
Mountain bikers typically go into calorie debt during a race. You can only ingest so much gel when you’re trying to maneuver through rocks, ruts, and switchbacks. What you can and must do is drink your calories. Pick your favorite mix-in and add it to your CamelBak or water bottle. Make sure you use it on training rides, so you don’t introduce something new on race day.
MTB Race Tip #8
Post-race recovery is essential. Consume a lean protein snack consisting of at least ¼ gram of protein per kilogram of body weight within 30 minutes after the end of a race. For a 220-pound guy, that’s about 25 grams of protein. For a 110-pound woman, that’s about 12.5 grams of protein. To help your legs recover, wear over-the-calf compression socks and drink a full water bottle within the first hour after the race.
MTB Race Tip #9
Check your tire pressure before every race. Higher pressure allows for easier rolling, while lower pressure provides better traction, but be cautious. Not enough pressure is a recipe for pinch flats. A person weighing 170 pounds might start with a baseline of 42 psi in the front and 44 psi in the back of a 26-inch wheel, with 10 psi less for tubeless tires. A girl weighing 125 pounds might want to try 35 psi in the front and 38 psi in the back, with 5-7 psi less for tubeless tires. The larger tires on a 29er require 6 to 10 psi less than those on a 26-inch wheel, and an additional 5 psi is dropped for tubeless setups. Find the pressure that works for you and your specific race.
By Jans Experts
Shifting Trends IV: Mountain Bike Suspension Linkage Systems – blog.jans.com
Benefits of Tubeless Mountain Bike Tires – blog.jans.com
On-Trail Mountain Bike Repairs – Jans Expert Series – blog.jans.com
