Mountain biking forms an integral part of all adventure races. Strong teams can make up huge time advantages on weaker teams and good teamwork reaps rewards. Towing, hated by the masses, is a vital tool. Good technical skills will not cost energy on the trail, but can give big advantages over other teams.

Many mountainbiking sections in adventure races are not particularly technical, so a strong biker will do well. But how do you become a strong biker? Ride, ride ride….

Traditionally bikers put in huge mileages. However most of us have jobs, relationships and a social life…so fitting it in isn’t easy….along with paddling, running and other activities.

There is definitely a crossover between running uphill and biking. So surprisingly the most time efficient physical training would be hill reps on foot ….but this won’t develop technical skills and is also the most boring so a balance is needed

Training Options

1.Really short of time?
Don’t train, but do loads of races. (The traditional method favoured by bearded mountain marathon types …..and liars.)

2. Average amount of time.
Ride 2-3 times a week.
One fast ride - approx. 1½ hours at 60-80 % effort,
One long ride - 3 hours + (40-70 % effort )
One set of hill reps (e.g. 8 x 2 minutes, with recovery downhill)

3. Loads of time/no job/ obsessive person/ ambitious/ no mates, etc.
Train every day.
Ride at least 2 hours per day.
Do a fast ride every other day
And hill reps twice a week.

This is a only rough guide and I always think it’s best not to get too prescriptive… because it’s virtually impossible to stick to any training programme. But you really do need to “beast” yourself twice a week - legs to jelly type effect- most easily achieved on the hill reps.