One reason mountain biking is so fun (and such a good workout!) is that it requires physical strength, quick reflexes, body balance and awareness, spur-of-the-moment decision making, and a good helping of endurance and stamina.
Many skills involved in mountain biking can be learned and developed in a short time (for example, by taking a series of skills clinics); however, building cycling endurance can only be achieved with a lot of hours in the saddle. Increasing your endurance will not only help you better keep up with your friends on long rides, but will also add to your overall enjoyment of the sport. Below, we’ll give you some general tips for improving endurance fitness.
Note: if you are training for a race or event, you might consider hiring an in-person or online training coach. The tips below are geared toward casual adventurers.
Focus on building your aerobic base.
Your muscles are made out of two types of fibers: slow-twitch (type I) and fast-twitch (type II) fibers. Slow-twitch muscle fibers use energy evenly, and power low-intensity, long, steady efforts. Slow-twitch fibers have more mitochondria and blood vessels (giving them their red tint), and require oxygen to sustain energy production over long periods. These are considered aerobic fibers. On the other hand, fast-twitch fibers are needed for intense, sudden, fast movements that require much more power in short bursts. Fast-twitch muscles are fatigued very quickly compared to slow-twitch muscle fibers.
Mountain biking requires both slow-twitch and fast-twitch muscle fitness; however, if you want to be able to ride longer and steeper routes without becoming exhausted, you need to build up your aerobic base with slow-twitch-powered, low-intensity workouts. You can do this by getting in plenty of low-intensity miles! Many coaches recommend that somewhere between 80-90% of your training volume (time) should be low-to-moderate intensity (low enough to carry on a conversation) when you are trying to build your fitness base. Winter can be a great time to get in a lot of low-intensity miles on your trainer or exercise bike.
Set a goal.
Pick a goal to work toward, whether it’s riding up the Wasatch Crest’s notorious Puke Hill without stopping, completing a difficult local ride, or working up to a 100-mile bikepacking trip. Goals give us adventures to look forward to and greater motivation to put in the miles. And nothing beats the sense of accomplishment once you’ve reached your goal!
Increase mileage gradually.
One of the best ways to avoid overuse injuries like tendonitis is to increase mileage slowly. A general rule of thumb is the 10% Rule: increase your weekly mileage—as well as the mileage of your longest ride in a given week—by no more than 10–12%.
Train consistently.
Aim for three to five workouts per week, with at least one long ride. Give yourself a rest day after long rides. Don’t be discouraged if the nearest trails are far from your home: you can increase mountain biking endurance by riding a mountain bike, road bike, exercise bike, or a trainer. Find ways to incorporate deliberate training into your schedule. You may have to cut down on other activities, but many of us could afford to spend less time scrolling through social media or surfing Netflix.
Just start.
Motivation momentum is a phenomenon where once you start working on a goal, project, or task, early gains lead to increased excitement and motivation. Once you start training, chances are really good that the activation energy required to get you onto your saddle will become less and less.
There aren’t any shortcuts to building endurance; however, the riding hours you invest in yourself will result in increased fitness, improved mental health, sharper intellectual clarity, and a more purpose-filled, well-rounded life.
Success, in the end, comes to those who prepare well, work hard, have a bit of luck, and possess the patience to see it through to the end. Yet the achievement isn’t important because it is the getting there that gives our lives shape, purpose, structure, and focus day in and day out. –Steve House
The Mountain Bike Mastery Course is where we take your mountain bike skills to the next level and way beyond. Join from anywhere in the world for the most in-depth, personalized coaching possible. Make some magic on your bike with Coach Erica Tingey supporting you every pedal stroke of the way.