Training tips for off road triathlons from Graham Wadsworth
Spring is on the way and the race season is fast approaching. If you’re looking for a different challenge as you plan your race calendar for 2011 then look no further than the growing number of off-road triathlons and multi-sport events on offer. Xterra events have been going for many years now with the World Championships being held each October in Hawaii, two weeks after the Ironman in Kona. Alongside the World and European Xterra Tours there are now some great UK races to choose from, principally the Scott X-tri series which kicks off on 22nd May in Northampton. The distances for off-road triathlons are typically 1500m swim, 30km mountain bike and a 10km run but don’t be fooled into thinking this a shorter version of an Olympic distance tri. Race winning times are often well over 2h30 and it’s the off-road nature of the bike section that makes these races such a unique challenge so this article focuses on how to get the most out of the all important bike leg.
In off-road triathlons, the bike is often where races are won and lost. The 30km bike will often take over 1h30 whilst the swim and run times remain similar to any other Olympic distance tri so the potential to gain time on the bike is obvious. Hopefully by now you have a good base of winter endurance miles behind you on the bike so if you’re getting ready to race off-road, this is the time to start being specific with your bike training. The nature of off road riding demands many more changes in power than riding on the road and often a great deal more strength as the terrain dictates the way you ride. You can’t just wind it up to 90rpm and hold it there; instead you may find yourself straining every muscle up a steep incline at 40rpm – pushing out a max effort on every turn of the pedals.
If your time out on the trails is restricted then you can do some great strength work on the road. On your normal road rides try dropping the gears to a couple harder than normal and really working your leg strength on the hills. You’ll need to remain in the saddle for this as once you get on your mountain bike you need to keep some weight over the back wheel for traction. These sorts of strength efforts will be great for your strength in road triathlons, as well as your pedalling technique. Concentrate on applying even pressure all the way around the pedal stroke. Studies have shown that it’s this side to off-road riding that makes mountain bikers have the most efficient pedalling technique of all types of cyclists. In order for your body to withstand the forces going through it under this kind of torque and load it’s very important to have a strong core. Check out this link if you want to know more about how Olympic mountain bikers train in the gym for their core strength http://www.youtube.com/watch?v=_7yTIHUBpb8
Of course, following one of the key principles of training, specificity, there’s no better practice for the bike section of an off-road tri than getting out there in the mud! And the best training of all is to do a cross-country or enduro mountain bike race. These races are hard and they will take you above your threshold again and again in repeated bouts of super high intensity that you would never require or train for in a normal road triathlon. Therefore, training specifically for this kind of effort is key. This is one of the sessions I like to include in the weeks just before a mountain bike race or off-road triathlon. After a steady warm up, do 10x1min build effort with 1min easy spin recoveries. These can be on any terrain as they are just to prepare the legs for the main work to come. This main set is 10x (10sec MAX EFFORT/10sec easy spin). Do this on the flat or even better on a steady incline. These are true max efforts that should have you stamping on the pedals and biting on your handlebars by reps 9 and 10. Take 10mins easy spin then repeat the 10x (10sec MAX/10sec spin). As you progress, you can build this up to 20x10sec but only if you can keep that top end intensity. After this your legs should be pretty cooked so make sure you recover well with a good spin and adequate nutrition. It’s a great idea to make sure you get a recovery drink with some protein in after a session like this. I use USN Epic Pro all in one as it contains the perfect blend of carbs and protein whilst being light enough to mix up in a normal bottle and drink whilst on the bike. This means my body’s already getting some great recovery nutrition in as I warm down riding home.
Of course, Lance Armstrong wasn’t wrong when he said ‘It’s not about the bike’. However, when you get off road, your equipment can make even more difference. For road triathletes new to off-road events and for seasoned mtb riders I would strongly recommend a full suspension bike. My Specialized Epic is perfectly suited to going fast on any terrain and the full suspension also leaves me feeling fresher for the run.
Next it’s onto the 10km run and in an off-road tri this is often a lot slower and tougher than in a road tri. I always make sure my run training reflects this so check back here for some more tips on how to prepare for the run leg for off-road triathlons soon…
For more information on Graham Wadsworth visit his
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