1. Prepare for the Long Ride
There are avid mountain bikers who say that there is no other way to train for a long race than to ride longer and faster. But most sports trainers insist on cross training for a number of reasons. The mental advantages of cross training help to relieve the possibility of burnout or boredom. Spot training with weights and isometric exercises help to build muscle groups that may be weak and hold the rider back from an optimum performance. Finally, most cyclists cannot live in a climate that offers year-round perfect riding weather and so must find indoor activities to keep them in shape through it all.
2. Change it up
Good sports that challenge muscle groups that may not receive a good workout on a bike include swimming, which gives you an opportunity to put your arms through a multitude of range of motion exercises, and jumping rope, which provides the impact needed to maintain strong bones. Martial arts training is a great way to keep moving and exercise while adding a few more dimensions to your regimen such as self-defense and meditation. Adding some kind of mind and body association to your cross training will ultimately affect your cycling success
3. Add Some Tricks to Your Trade
For the most part, a mountain bike race is long and grueling--sometimes covering an entire state, or longer. The trials are often virgin and you may run into any number of obstacles. You can keep on riding and learn to ride through those obstacles with a few techniques such as popping wheelies. To perform a wheelie to get through mud or soft road conditions, lean back on your bike and lift the front wheels. Practice wheelies in training so you don't fall off and end the race.
4. Make Like a Bunny
A bunny hop entails lifting both wheels off the ground to skip over a log or rocks that might be in your path. Push your weight down first and then pop yourself up. Your momentum will keep you moving forward as you jump over the rock and keep on going.
5. Train with a Trainer
For best results and more wins under your belt, it might prove prudent to hire a professional mountain biking trainer for a while. At least take the time to learn how to measure your various timing results, heart rate and peak performance times. A good trainer can work with you to increase your odds of winning by teaching you how to take advantage of your good genes and how to work with your own body.
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