The main calendars of all disciplines are now known, so it's time to start planning your workouts according to your goals. The discussion we are going to make remains of a general nature, but I will try to give some inputs that can then be modeled on one's needs.
Resist, resist and still resist!
MTB disciplines are mostly endurance activities. In fact, if we exclude the dh for which we need to make a separate discussion, all the others are based on long-term work. So it will be important to continue training general resistance, which will be combined with specific work that will also begin to stimulate special qualities; so the medium workouts can be replaced by repetitions that stimulate the body to its maximum aerobic capacity, thus reaching the Intense F level, skimming the threshold values. Even the Fartlek will still be able to find its dimension, with slightly shorter strokes but where the general intensity rises.
SFR, a training still present
There is often an open debate about this training methodology, between those who believe they are obsolete and those who think they can still be useful in a training plan. Personally I believe that in this period they remain an important training, even if their frequency may change. They can be inserted every other week, perhaps within training sessions that include medium-level work, both on the plains and uphill.
Always agile
Pedaling frequency is an important element to safeguard, so it must be taken care of in all training sessions; inserting a weekly session that has the function of unloading and at the same time keeps this important neuromuscular quality high.
Still cast iron??
The work involved may vary across disciplines. the xcer will probably have to start reducing his sessions in the gym, which however will have to be maintained throughout the season; continuing to work on force recalls, useful for managing sprints and changes of pace. For those measuring themselves over long distances, it will be important to work more on the core, focusing on resistance, to help the body better cope with large differences in height. Those who have enduro as their goal, on the other hand, will have to start fast resistance and speed work, combining coordination ones and keeping some strength. As you can imagine, for this type of athlete the gym still plays an important role, but it's time to give speed to the movements so that you can ride better downhill, without feeling too self-conscious.
The technique
An increasingly important element in modern MTBs, whatever the discipline we are talking about. The technique can be trained during long rides and in general every time you pick up a MTB, which for you should be very often. It is clear that an enduro rider should plan sessions focused on it, but in general it won't hurt anyone to become familiar with bunny hop, nose press and other fun games.
And for the dher?
The queen of disciplines, the cradle of adrenaline and technological experimentation is a world unto itself. Once upon a time, the dher were easy-going big boys who loved thrills and above all very revelers. Some of these characteristics are still present, but the world's top riders have become real athletes over time, paying attention to every detail of their preparation.
The downhill has characteristics that make it closer to a specialist downhill skier rather than a biker, so your training must also take these characteristics into account. For this reason he will dedicate an article exclusively to them, analyzing all the qualities necessary to face the races 'safely'.
For now let's get back to training, let's raise the bar of effort, get out of our comfort zone and get ready for the races!
