How To Train For Enduro – MTB Pro Tips
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How To Train For Enduro – MTB Pro Tips

October 23, 2019


Enduro is pretty much a number
of downhill runs, normally five, that are linked together with transitions.
So, untimed climbs back to the top, ready for your next stage. So you
need a mix of power and stamina. You need the power of those big, hard
intervals when you’re riding the stages, but you also need enough stamina to get
round the whole loop and not be totally blown out by the time you’re at the last
stage. At the Enduro World Series last year in Scotland, with practice and racing
I rode 180 kilometers and did over 3,000 meters of climbing. Nevermind the eight
stages where you’re hitting or getting very close to max heart rate. So,
nevermind all the physical stuff, you’ve actually got to ride your bike
really fast when you’re absolutely revved out. So, how do you prepare for such a
race? I’ve split my training into three parts, intervals, base
miles, mountain bike rides. With intervals on a turbo trainer,
it’s quite a painful thing to do, to be honest. There’s not really a massive
advantage to having a heart rate monitor for this, because some of the intervals
are so short that, when you’re putting the power in, your heart rate won’t have time
to catch up. So, you’ll get a feel for what sort of effort you should be
putting in, and by the end of the interval session you should be
pretty much done. My favorite session on the turbo is what I call
“Around the clock.” Take 10 or 15 minutes to warm yourself up so you’re
ready to roll, and get set for that first interval. What I’ll do for that first
interval, I’ll whack it into my biggest gear, and then turn the resistance on
maximum and just do a 10-second sprint. And that’s a max sprint, as hard as you
can. You shouldn’t even get out of breath with that one. It’s just maximum power
through the legs, and then I have 50 seconds off to recover. So, turn the
resistance off, maybe click it up a few gears, make it easier. The next interval
is 20 seconds on, 40 seconds off. For that interval, I’ll go in one easier
gear than I was for the first interval. So I go right about down the block, come
up one and whack the resistance on for 20 seconds, full speed. Forty seconds
off, and then 30 on, 30 off, 40 on, 20 off, 50 on, 10 off. So, the
time’s going up on each interval but actually the intensity will drop a little
bit. So, I probably go up the block one gear at time for those intervals, so I’m
pushing a slightly easier gear but I’m going for a longer time. Those last couple
of intervals are really hard, because you’re only having a little bit of
time to recover in between them. Once I’ve done the 50 on, 10 off, I then
have two minutes. Take it way off on the resistance, put it in an easy gear,
recover. That one set is one stage in an Enduro. So what I try and do is, at the
start of my pre-season training, do four of those sets and work my way up
until I can do six sets of those intervals. That to me represents six
stages on an Enduro. In the UK, mainly, we do five stages in a day, but I like to
know that I’ve got six, just in case I need them. You need a good diesel
engine to pedal you around all day long, and that means training at a low
intensity but for a long amount of time. If you’ve got a heart rate monitor, we’re
talking about zone two or zone three. If you don’t have one, basically, you
should be able to chat easily to your mates. Plenty of people don’t realize how
easy that is. They go too hard and burn their legs up, so they don’t spend
enough quality time in those low zones. These sessions can be done on a
cross-country bike or on a road bike. I did them a lot on my road bike until I
got bored with it, and then I’d go back to my cross-country bike. On my
road bike, I’ve got a power meter, and I keep an eye on it occasionally so I
don’t start creeping up the zones and start burning up my legs too early. I’m
looking for that quality time in those lower zones. These rides can be incredibly
dull, so you can liven them up by bringing your mates with you. Just don’t be
tempted to race each other. Or you could use your commute to do it as well.
A few hours in those lower zones, and you should have that achy leg feeling
but not feel totally blown out like you would on an interval session. I would aim
for six or eight hours of mellow riding a week to improve my diesel engine. Mountain
bike rides, so, these are the normal rides that I do by myself or with friends. Just
normal chatting, maybe going up the climbs, quite a mellow speed unless
someone starts half-wheeling you. And if you’re anything like me, it turns into a
race. Race your mates to the top. If you lose, just don’t forget to tell them
how many base miles you’ve been doing this week. ♪ [music] ♪ So I’ll set off hard and fast, and try and
get used to riding technical stuff when your heart rate’s really high. Even if
you make mistakes, keep cracking on. Get to the bottom, have a bit of a
breather and then roll back around to the top of the next stage, almost like a race. ♪ [music] ♪ All right, so, there’s training for
Enduro. Some of the distances and the meters climbed aren’t exactly that huge,
but the hard part is measuring yourself so that you’ve got the fitness for
however many stages you’re racing, where you’ll be using almost maximum
effort, and you don’t want to be blown out before the end of the day. All right,
if you found that video useful, click “Like” down below. But also,
we’d like to hear from you guys. If there’s any other videos on training
you’d like to see, let us know in the comments down below. Or for how to ride
rocky descents with [inaudible 00:05:54] you can click up here. Or, it’s a bit
controversial this one, click down here if you want to go to our sister channel, GCN.
And they’ve got a video playlist all about training on the road bike, so don’t
be scared of the roadies. Also, click on me if you don’t want to
miss any of our videos on GMBN.

Only registered users can comment.

  1. Great video, any chance on a video on training for downhill? Want to start training and looking for the right training zones to help me with quick bursts of energy…

  2. Maybe this is the wrong place to ask but could you perhaps make a how to on jumping and manouvering your bike in the air?

  3. Thanks for your videos.  I'm relatively new to Mtb and these are helping me catch on quickly.  I'd like to know what trainer your using in this video please. No pain, no gain!

  4. Great video guys, I like to do stair sprints (running) as I don't have a turbo for my interval sessions. Any chance of a video on what you would do for S&C specifically for enduro?

  5. Hill climbs, road riding is good for base fitness too on commutes. Swimming and running is good as well as just rides

  6. @Global Mountain Bike Network Hey guys can you make a video on how to train for Cross Country. I've just started getting into competitive cross country racing. But i dont know how to train for races. Like how long do i train for, how many times a week, how hard, etc. Should i be on a cycle machine, just riding, or a mix of both?? Cheers!

  7. I hardly ever comment on videos but kudos to you guys making these videos. Very well presented by a rider with skills and a good general attitude to modern day trail/AM riding. Well explained and easy to watch. Keep them coming and well done.

  8. So I have been deployed and unable to ride a bike for the last 9 months, can running supplement the interval stage of training?

  9. Plz help. I have just bought a 2nd hand mountain bike with only 1 wheel. Should I splash out and buy the 2nd wheel or keep riding as it is? Thanks.

  10. Did I miss it or how many days a week does he do the intervals and how many weeks before race season does he start the interval training?

  11. Neil what kind of saddle are you running? I'm a sucker for orange and haven't been able to find anything quite like that.

  12. I love the bottles we see behind you at 01:10 for instance. Typical beverages for scottish athletes? 😉

  13. And what about weightlifting?
    Being stronger in Squats and DL's wil translate to better stamina and way less effort while interwals… 😛

  14. great vid – started doing exactly what you guys recommend and its working – any thoughts on home (not gym as I dont enjoy the sted heads!) home work outs in terms of muscles and core growth?

    Genuinely rads content in these posts.. great channel! Thanks to all.. shall I stop sucking sausage dogs now!!!!

  15. Great instructional video!! I am training myself for Enduro racing. this I can see will help me over all. Thank You for taking the time to help!!!

  16. Great video thanks guys. Can I just ask, do you do the base miles all year round or is it over the winter/spring like traditional road training?

  17. hey, you should do a video on what to do on the practice day(s) ie.how many times do you ride each stage, full run or little bit at a time ect. cheers

  18. Hi , how many times a week do you do the interval training? When do you start training ? It's October now and my first enduro of 2016 is in May next year , and how do you tie this in with gym Work for strength? Thanks from sweden

  19. Starting doing your round the clock intervals recently. Definitely gives y our body and hr the feel. I am done after doing these. Thanks for the great videos and information.

  20. Hey Neil, I am 15 and looking to get into my first enduro races this spring. Any suggestions for a young racer? Awesome video by the way keep up the good work!

  21. Maybe you could do a video on weight positioning on steep climbs, should you pump down your front wheel to get over objects, then using bursts, of energy to get the back wheel over. I'm talking about 15-20% gradient. I know that is something with my XC races I find irritating, using to much energy, spinning the back wheels or almost going over the handle bars, due to lack of balance.

    Great videos by the way, really helpful.

  22. One question! Should I have breakfast before or after a ride? Because if I eat breakfast before, I'll feel ill bc all my blood will be at my stomach, and if I put too much effort I can end up vomiting. Otherwise, if I breakfast after riding, during the ride I'll feel very weak.

    What should I do?

  23. Nice and concise guide. What's your Bike + Turbo trainer spec / prices. Most mountainbikers probably wouldn't know where to start with road-bikes. Worth mentioning perhaps the rear-wheel setup and tyres too perhaps for turbo-trainers.

  24. Planing on doing the London to Brighton of road ride this year how is this beast why to prep my self normly do a weekend ride off 25/30 mills and a ride to work if the wether is good of 8 mills round trip ?

  25. I've tried a couple of different workouts on the trainer and found that most of them are pretty boring but the around the clock routine is great! Really rewarding!
    Do you have any other interesting turbo workouts?
    Thanks!

  26. Would love to see a good XC training plan – also XC race tips. Can you get that skinny fella who likes to keep his seat up to come out and make that video?

  27. Hi ! One more question, I dont have a road bike I only have an enduro bike. Can I do the intervals with this bike somehow?
    Thanks

  28. Hi ! One more question, I dont have a road bike I only have an enduro bike. Can I do the intervals with this bike somehow?
    Thanks

  29. I understand  everyone's at a different level of endurance. How would you begin a training regiment like this with 6 to 8 hours a week of base and 6 to 8 of actual hard riding?

  30. If i have the time (which i do when not building trails) is it ok to train every day. I usually try to put in about 15-20 miles a day??

  31. GCN has done pretty neat interval training videos that you can watch while you're actually on the trainer, complete with timers, etc. Can you guys do some vids like that that are geared towards Mountain Biking, or would those sort of videos work well for training mountain bike, as well as roadie?

  32. is there a video or if not do you think you could do a video on how to jump from berm to berm like the pros do in downhill??

  33. #askgmbn How should I train for a 4 hour enduro made up of laps of 200m climbing and 200m descent? The aim is to complete as many laps as possible in 4 hrs

  34. Nice tips! I would like to know how much and when should I start traininmg with intervals prior racing season considering I'm already doing strength training 3 times a week? How should I mix it with base mileage training? Thanks!

  35. Thanks for another great video! You are my favorite mtb channel! Do you do much cross training in other sports like tail running, rowing or anything?

  36. Just want to say thanks to the crew at GMBN. I have decided to spend the winter rehab-ing my shoulder, training and aiming at racing my first enduro race next summer. Thanks for all the help!

  37. Have you tried round the clock the other way. Having the longest interval first and the longest rest last seems to make more sense to me from an intensity point of view. 50 seconds for your first round will be similar effort/ intensity to 10 seconds for the last round.

  38. Good morning, I wish you could help me in terms of weekly and monthly scheme, that is: Indoor trainer "around the clock" on which days of the week you should do this type of training and what to do on other days, when you are close of a race, what is the best training to do. I would like you to help me with a weekly / monthly training. I would be very grateful.

  39. Quick question: what if u dont use a turbo trainer, how would u do the intervals on ur bike? Would u do them on a fire road with an incline or a flat road?

  40. Interesting video, I will try getting those three types of sessions in every week so I can begin to more often hit my top 50% goal in enduro races.

  41. Enduro race doesn't make any sense since climbing is never timed. It's like timing marathon runners only running downhill. Some riders are good at climbing than DH, maybe they need to rename it a semi-DH race.

  42. Old video, but maybe you'll answer nevertheless. 😉 Do you think, that the "Diesel-training" could also been done/compensated with running?

    I've been into mountainbiking for some time and want to take it to the next level. So I'm planing on taking part in contests in the future. But I also digg running and I runn 3-4 times a week, a run is 10-20km. So there is just not too much time left for a "real" MTB-training, hence my question.

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