Congratulations! You’ve entered your very first mountain bike event. The entry fees have been paid and the nerves are setting in! So…what now?
You’re new to the game but that doesn’t mean you shouldn’t prep like a pro, in some ways at least.
You want to ensure that your first race is as pleasant as a first mountain bike race can be. (Bonus tip, be prepared for the fact that it might not be.)
Things happen and that’s okay, there is a lot that is out of your control when you’re contending with nature and hurtling down rocky mountain slopes.
There are, however, some things that you can control.
All it takes is planned approach, some research, and a lot of discipline:
This is a no-brainer but something that newbies often don’t take seriously enough.
Training should start 12 weeks before an event at the very most, and 6 weeks at the very least. This shouldn’t just consist of riding the same route once or twice a week.
Increase your endurance to prevent you from losing momentum early in the race by setting up a cycling schedule, whether it’s on your bike outside or on a stationary bike.
Up the intensity and length of your rides over time. Our bodies adapt very quickly and the only way to improve your stamina is to gradually push it out of its comfort zone.
On the days that you aren’t training for endurance, focus on the areas of your body that take the biggest beating – hamstrings, glutes, abs, and arms.
Incorporate strength training with exercises like lunges, burpees, squats, deadlifts, and planks to increase your muscle mass and bone density.
Strengthening your core will take the pressure off of your lower back and focussing on the muscles you use the most will give you the power to push through the long stretches, tough climbs, and steep descents.
All the effort you’re putting in behind the scenes won’t mean much if you overdo it. Remember that proper rest and recovery is a key part of any training program.
Proper nutrition makes a huge difference in your ability to finish the race and finish it well.
There are countless resources on the topic so do some research and find what works for you.
Consult a sport nutritionist to help you set up a proper meal plan to use during training and on race day.
Integrate a good nutrition plan into your training in the weeks leading up to the race. Have a carbohydrate and protein dense meal a few hours before the race. Eat every 30-45 minutes during a long endurance event.
Put all of this into practice during your training rides, so that you know what works well with your body.
By incorporating your race snacks into your training rides you’ll be well-versed in the food department and won’t forget to fuel and hydrate properly during the race (this can happen!).
Don’t try anything new on race day and always pack more than you think you’ll need.
Race days can be full of unexpected hiccups.
Use the time beforehand to acquaint yourself with your bike. It’s going to become your best friend. Practice how to fix basic issues like a broken or slipped chain and a flat tyre.
Go through the list and make sure you have all the tools you’ll need and learn how to use them.
Hopefully, in the weeks leading up to the race you’d have had a few problems to fix as a dress rehearsal before the big day.
You want to enter your first event confident that you’ll be able to help yourself if something goes wrong.
Like we said, your bike is your new bestie. The two of you are going to be spending a lot of time together. Take the time to learn about what she’s capable of on the track.
Start using technical tips like these and these in your training to get a handle on what they are and how they make your ride easier.
Get to know your gears and suspension so that you can use them to your full benefit.
Learn about braking, shifting, using your body weight, the proper seat position, and general mountain biking etiquette during a race.
Find a group of riders in your area, and preferably some who are more experienced than you. Training in a group is more enjoyable and makes learning the ins and outs of the technical stuff a lot easier and quicker.
Mountain bikers are a friendly bunch of people, and you’d do well to learn some things from those who have been in the game for longer.
Pretty soon you’ll be the one teaching someone something new.
Relax and set your goals for the ride. Do you want to finish in a certain amount of time? Make new friends in the sport? Prove to yourself that you can do it? Put everything you’ve learned into practice?
Find your ‘why’ and forget about everything else.
Remember that things can go wrong, but if you’re looking for a sport that has no injuries or mishaps then mountain biking is not the one for you. The sooner you accept this the better off you’ll be!
Now get your butt onto the saddle, you’ve got a lot of work to do!
The Sabie Xperience has been around for over 18 years and is a must for first timers and professionals alike.
It’s a multi-day, family-oriented event situated in Sabie, Mpumalanga, the ideal place to spend a weekend enjoying picturesque views and small-town charm with your spouse and kids.
The race date has been extended so there is still time to enter here!
The Sabie Xperience is an Affordable Stage Race for the whole family. We are proud to boast with the most beautiful and well organised family stage race in the world.
