Achim Schmidt

Mountain Bike Training

For All Levels of Performance

Meyer & Meyer Sport

Mountain Bike Training

For Marion

Great care has gone into the preparation of this book, but the accuracy of the information provided cannot be guaranteed. Neither the authors nor the publishers can be held responsible for any damage or injury resulting from following the advice contained herein.

Original Title: Mountainbiketraining für Anfänger und Profis
Aachen: Meyer & Meyer 2012
Translated by: Heather Ross

British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library

Mountain Bike Training
2nd revised edition 2014
Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2014
ISBN: 9781782550143
eISBN: 9781782553519

All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced—including by photocopy, microfilm or any other means–processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

© 2014 by Meyer & Meyer Sport (UK) Ltd.
2nd revised edition 2014
Aachen, Auckland, Beirut, Budapest, Cairo, Cape Town, Dubai, Hägendorf, Indianapolis, Maidenhead, Singapore, Sydney, Tehran, Wien
Member of the World
Sport Publishers’ Association (WSPA)
Printed and bound by: B.O.S.S Druck und Medien GmbH
ISBN 9781782550143
eISBN 9781782553519
www.m-m-sports.com
E-Mail: info@m-m-sports.com

Contents

1 Introduction

1.1 How to Use This Book

1.2 Developments in Mountain Biking

2 The Physiology and Anatomy of a Mountain Biker

2.1 From Beginner to Pro From a Physiological Perspective

2.1.1 Training Effects on the Heart, Circulation and Musculoskeletal System

2.1.2 Metabolism

2.2 Requirement Profiles for Individual Disciplines

2.2.1 Cross-Country

2.2.2 Marathon

2.2.3 Stage Races

2.2.4 Downhills

2.2.5 4-Cross

2.2.6 Dual Slalom

2.2.7 Uphills

2.2.8 Technical Races

3 Training

3.1 Basic Principles of Training Theory

3.1.1 Description of Training Load

3.1.2 Recovery

3.1.3 Mountain Bike Training Principles

3.1.4 Training Methodology

3.2 Training Zones

3.3 Heart Rate Training

3.4 Performance Testing

3.4.1 Lab Testing

3.4.2 Field Test

3.4.3 A Simple Test to Determine the Anaerobic Threshold

3.5 Periodization: The Training Year

3.5.1 Preparation Phase (PP)

3.5.2 Racing Phase (RP)

3.5.3 Transition Phase (TP)

3.5.4 Running Training Throughout the Year

3.5.5 MTB or Road Bike

3.6 Training Errors

3.7 Performance Catergories

3.8 Training Camps

3.9 SRM-PowerMeter: High-Tech Training

4 Strength Training for Mountain Bikers

4.1 Periodization

4.2 Strength Training Rules

4.3 Strength Training in Practice

4.3.1 Weight Room

4.3.2 In the Gym or at Home

4.4 Strength Circuit

5 Functional Stretching

5.1 Why Stretch?

5.2 What does Stretching Achieve?

5.3 Stretching Program

5.4 Stretching on the Mountain Bike

6 Training Management

6.1 Be Your Own Coach

6.2 Your Own Training Plan

6.3 Training Plan Modifications

6.4 Training Diary

7 Nutrition

7.1 Fundamentals of Mountain-Bike-Specific Nutrition

7.2 Nutrition for the Different Training Phases

7.3 Pre-Race Nutrition

7.4 Nutrition During the Race

7.5 Post-Race Nutrition

7.6 Weight Loss for Bike Racing

7.7 Nutrition FAQs

8 Technique Training

8.1 The Importance of Technique Training

8.2 Choosing the Most Important Cycling Techniques

8.3 Technique Training: When and How?

8.4 Exercise Circuit

8.5 Small Games and Exercices With the Mountain Bike

9 Psychological Training

9.1 When Fear Gets in the Way

9.2 Build Motivation Using Realistic Goals

9.3 Mental Technique Training

9.4 Mental Race Preparation: Optimal Excitement

9.4.1 Relaxation Techniques

9.4.2 Marshalling Your Resources

9.5 The Right Mental Approach to Training

9.6 Recovery Through Relaxation

9.7 Mental Pre-Race Program

10 Mountain Bike Racing for Beginners

Bibliography

Photo Credits

1   Introduction

1.1 How to Use This Book

This book is intended for active mountain bikers, whether they take part in races or just do the sport to keep fit, and also for coaches, exercise instructors and physios in competitive mountain biking.

Unlike the many existing mountain bike books that deal with technique or bike repair, this one focuses exclusively on the training for the various performance factors in mountain biking. Cycling technique has already been sufficiently covered in other books and is only addressed in passing in chapter 8, Technique Training, which details the training methods used for practicing the correct techniques.

For a better understanding of the specialized chapters, chapter 2, The Physiology and Anatomy of the Mountain Biker, is particularly recommended for those readers who lack a basic grounding in anatomy and physiology, although subsequent chapters can be understood without this knowledge. Just as important as the physiological and anatomical basics are the basics of training methodology, which are explained at the beginning of each section in .

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!