How to Train for a 12 Hour Mountain Bike Race
Preparing yourself for a 12-hour mountain bike race takes time and dedication. Proper preparation includes building a training plan around race day. No matter whether you are a novice or an expert, by following a few key phases of training you will be able to complete a 12-hour mountain bike race.
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Things You'll Need
- Mountain bike
- Road bike (optional)
- Cycling clothing
- Nutrition and water
- Weights
- Training plan
- Heart rate monitor
Instructions
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1
Build an extensive aerobic base by riding as many miles per week as your body can handle without breaking down. Keep your heart rate at a conversational level. Train for a minimum of eight weeks.
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2
Grow muscular endurance in your quadriceps, glutes and hips for at least eight weeks with a elevated heart rate roughly at 75 to 80 percent of your max. Look at the physical profile of the course you are racing and try to mimic the same conditions as you build endurance through cycling and weightlifting.
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3
Work on anaerobic threshold by doing short, very hard efforts; begin with one to two minutes and add on for three weeks maximum. As you build on your muscular endurance phase, your heart rate should be at 90 percent of your max. Start with two efforts a week and supplement with long rides to continue to build endurance.
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4
Taper, or reduce training, for seven to ten days out from your race. In this period, spend time recovering but also keep the body firing by sprinkling in two to three sessions that include two-minute short races with recovery.
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Peak on race day.
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Tips & Warnings
The bigger your aerobic base, the better off you are.
If you have not consistently rode your bike or worked out for at least a year, you will need a longer initial training period.
Switch to a road bike during training if you want a break from riding on dirt.
