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The start of a mountain bike race can be
crucial in deciding race outcome. When the trail narrows down to
single track after the start, there is always a furious fight
for the hole-shot. Getting that hole-shot and being first into
the single track can be a huge advantage. If you are in the lead
in the single track you can control the pace. On the flip side,
there is nothing more infuriating in a race than getting stuck
behind a rider who is slow through the single track.
Specific ÒstartÓ workouts must be part of
your training plan if you want to win short track and cross
country races. Mountain bike starts are always an anaerobic
effort for several minutes then a threshold effort for most of
the rest of the race. The key to ÒstartÓ practice is training
your legs to recover from an anaerobic effort while continuing
at threshold pace.
To make the workout as specific as
possible, simulate race conditions as closely as possible.
Begin your workout with the warm up you plan on race day. This
is something you should have dialed in long before race day. The
key ÒstartsÓ workout involves a maximum effort followed
immediately by a longer period at your lactate threshold (Friel
heart rate zone 4-5a).
The Workout
Warm up for 30 minutes. From a stand still with one
foot on the ground, go max effort for 1 min. Drop to heart rate
zone 4ø5a (LT threshold pace) for 5 minutes. Spin easy zone 1
back to start line. Repeat 2ø4 times.
You can customize this workout to match
your next peak race. Ideally, do this workout on the actual race
course. Go max effort until you reach the single track then
continue with your heart rate in zone 4-5a for another five
minutes.
If you cannot travel to the race course,
simulate the time to the single track for the max effort then
continue at heart rate zone 4-5a for five more minutes.
This workout is a specific race workout
and should be done in the 4 ø 6 weeks prior to your peak race.
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