The Off-Season Training Plan: Mountain Triathlon
Mountain triathlon is one of the most popular sports in the world. There are many reasons why it attracts so much attention. One of them is its extreme physical demands which require a high level of fitness and endurance. Another reason is that mountain biking requires a great deal of technical skills and mental toughness.
Finally, there are other benefits such as the ability to enjoy nature and the outdoors with your family or friends.
It is not surprising then that many people choose to participate in mountain bike racing during their off-season. However, some of these participants may have trouble maintaining their performance levels throughout the year due to various factors such as poor nutrition, lack of rest and sleep, injury problems or even just plain laziness.
In order to maintain optimal performance throughout the year, it is necessary to make changes in your off-season training regimen. In fact, if you want to achieve the best results possible in your sport, you need to take steps towards improving your abilities every single time you step out onto the course.
There are several ways that one can improve their performance during their off season training program. One of the most important is to focus on your muscular endurance and cardiovascular endurance.
Mountain Biking: Muscle Endurance Training Program
Muscular endurance, also known as muscular strength endurance, refers to the ability of a muscle or group of muscles to repeatedly perform a particular action or series of action. Every time you push yourself up a hill, your quads are engaging in what is known as eccentric contractions. These eccentric contractions are particularly tough on your muscles and they require a great deal of energy.
The best way to train for muscular endurance during your off-season is to incorporate a lot of downhill training into your routine. In fact, for maximum effect, you should perform a series of downhill intervals.
Some people believe that downhill training can be extremely dangerous. The truth is that if you are properly trained for it and you take the proper safety precautions, downhill training is actually quite safe. Most importantly however, it can really help you to improve your muscular endurance which will help to prepare you for your next race season.
Mountain Biking: Cardiovascular Training Program
One of the most common causes of fatigue during a mountain biking competition is a lack of cardiovascular endurance. Cardiovascular, also known as aerobic, endurance refers to the ability of your heart, lungs and muscles to supply oxygen to your body during high intensity activities. When participating in a mountain biking competition, your muscles are going to require a lot of oxygen in order to continue functioning at an optimum rate.
If you fail to supply your muscles with enough oxygen, you will experience a dramatic decline in your overall performance. Mountain biking competitions typically last anywhere from one to two hours. For this reason, it is absolutely essential that you develop your cardiovascular endurance so that you will be able to maintain your performance levels throughout the entire competition.
There are several different types of cardiovascular training programs. The best one for you will be determined by your fitness level and your goals. Some people prefer to jog, while others like to swim or cycle. There are even special types of equipment that are designed to simulate stair climbing or skipping rope.
It doesn’t really matter which activity you prefer, so long as you’re challenging yourself and working towards your goal of improved fitness.
Whatever types of training you decide to pursue, it is important to remember that consistency is more important than intensity. You will need to train on a regular basis in order to see any significant improvements in your fitness levels. In addition, you should give yourself at least a few days of rest between each training session. As with most things, rules are there to be broken, but only if you know what you’re doing.
You may very well exceed your goals if you listen to your body and take the time that you need to recover.
If you really want to improve your fitness levels, you might want to consult a personal trainer. Personal trainers can be very helpful if you are new to a particular activity and need help learning the different techniques and methods necessary for success. Consulting a personal trainer can also be a good idea if you’re training for a specific event, such as a charity run or a professional competition. They can help you to train in such a way that is specifically tailored to the demands of the event.
The great thing about personal training is that you have unlimited access to your trainer.
Need help with a particular exercise?
Your trainer is only a phone call away and will offer you as much help as you need. You might even find that having a personal trainer helps to keep you motivated. If this sounds like something you would be interested in, consult with a professional to see what type of programs they have available.
Maintaining a level of physical fitness is extremely important if you want to be able to enjoy your favorite outdoor activities for many years to come. Mountain biking is a great example of such an activity. By constructing your own mountain biking course, not only are you able to challenge yourself and improve your skills, but you’re also able to share this amazing hobby with your friends and family. By following the tips and advice listed above, you will be well on your way to achieving your goals.
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Sources & references used in this article:
Vegan triple-ironman (raw vegetables/fruits) by R Leischik, N Spelsberg – Case Reports in Cardiology, 2014 – hindawi.com
Strength and conditioning for triathletes by B Day, D Johnson – Sports medicine and arthroscopy review, 2012 – journals.lww.com
Acupuncture Gilbert, AZ. by NF Training, N Re-education, K Tape, P Waveform… – physiotherapyaz.com
Dietary Guidelines for Off-Season Training by HSIYS Kick