Last updated: 04 Nov 2008 11:21:55:390

Basic Guidelines for Event Training and Preparation

These basic pointers will help keep your expectations for the Bike Buller realistic to ensure you enjoy your day.

• Keep things in perspective – remember that the emphasis should be on enjoyment, satisfaction and fun. Training and racing shouldn’t be a chore.
• Listen to your body. If you’re feeling unwell, don’t train on regardless. As a general rule of thumb for head colds, if you have symptoms below the neck (such as chest congestion) then REST. If you are injured, see a physio who can help you avoid further damage.
• Vary the speed (or intensity) at which you ride. Although you have entered a MTB marathon, your training rides should not be all long distance trundles. Long slow distance makes long slow riders - if you train slowly, you’ll ride slowly in the event. On the other hand, if all your workouts are at break neck pace, you’ll probably be injured and miss the Odyssey.
• Remember to warm up and warm down and include time for stretching before and after each ride.
• Recovery – If you don’t allow your body sufficient recovery between training sessions, your performance will be affected considerably. Remember that the body gets stronger through the recovery process. Recovery means plenty of sleep and regular rest days in your training program, especially after longer training rides. Experienced cyclists might train on a daily basis but even they build in "easy" days.
• Technique – Once you can physically ride a bike, you tend not to think about your technique, other than not falling off. However, a good pedaling technique will make you more efficient and thus, a faster rider. A poor technique will cause muscles to fatigue and can lead to injury and decreased performance. See the text below about how to pedal smoothly and efficiently.

References: http://www.mtb-marathon.co.uk/index.php