How to create an MTB race preparation calendar
Content
Aaaa autumn 🍂, beautiful colors of our forests, rain, mud and the desire to drink a glass of mulled wine by the fireplace after a walk!
This period is a good time to prepare a calendar for the season and plan out the highlights we will experience this year, taking into account those times that you should not even think about: a big business trip in March, your best friend's wedding in April, your niece's christening in May, etc.
At UtagawaVTT, we thought we'd love to help you schedule your preparation, but without giving you the classic advice you'll find all over the Internet.
Therefore, we asked a professional for advice: Pierre Miklich.
How long does it take to get ready?
The selection of events must be consistent.
What event do you want to focus on this year? Which race you don't want to miss?
Your timeline will be built around this goal. You will be preparing for that specific date and other races will be selected as part of your preparation. If you have never raced before, we advise you to prioritize activities near your home to avoid the stress and fatigue of the trip.
If you are undecided about the choice 🙄, make your choice according to other criteria:
- costs incurred (registration, transport),
- glory of the event,
- degree of technical requirements,
- differences in level, etc.
Regarding the time required for preparation, there are 3 possibilities:
| Goal | Finish the race | Make a performance | Long test |
|---|---|---|---|
| Preparation time | 3 4 per month | 4 5 per month | 6 8 per month |
It is recommended that you plan around 4 sessions per week depending on your limitations, season and your goal.
Contrary to popular belief schedule more winter activities... Plan 5 sessions per week to combat falling tone and possible weight gain. Shorter and more varied activities will then be programmed.
Manage scheduling constraints when scheduling ... and reduced motivation
Planning races in advance - yes, of course, especially if you want to win back. Thanks for the sensation! 🙄
But if we start planning in the fall, it's tempting to say to ourselves: “Oh no, but due to the end of the year, Christmas and company, I will not touch the bike for 2 weeks. And in November it rains all the time. I'm looking forward to January to train! ". #bonneresolutionquonnetientnever.
To combine training with weather that doesn't force you to ride outside, professional or family events (famous weddings and baptisms in May...), the best solution is to plan your sessions like any other meeting and stick to them. This. A bit harsh 🌲 as a hint, but you have to know what you want!
Do you want to be in great physical shape in good weather to match the race that makes you dream? So think of your workouts as dating. im-missing-qua-bles !
If you start telling yourself “Oh no, tonight, I ate too much this afternoon.” (another wording is to say "I am lazy"), you can store your prep calendar in a box at the back of the topmost shelf in the closet 🔐. In short: forget about it!
Help, I am very lazy!
Congratulations, you are human! 💪
Loneliness + Monotony = guaranteed boredom
So don't forget to train with others.
Nothing like this to overcome lack of motivation and assess your level:
- the group effect rises: we challenge ourselves, we compare ourselves.
- sharing and assessing your level or technical area is easier to do in a group.
- it is more fun to stop and contemplate places in a group than it is to be alone.
- safety aspect is more important in groups (first aid, support, etc.).
- Discovering New Patterns: Following your friends and adapting to new patterns is productive.
Also, when preparing, use additional sports. Our mountain bike, we love it, yes! But 6 months at the rate of 5 lessons per week, there is something disgusting anyway.
Think swimming 🏊, building muscle, trail running, rock climbing, or even road biking 🚲 if you really want to!
Need inspiration for your muscle building workout? Pierre Miklich shares one of his practice sheets with us.
You can also count on GPS or smartphone app manufacturers to help you plan your activities: Garmin Coach, Runtastic or Bryton Active and many more.
What if we hurt ourselves while preparing?
Oh ... it hurts physically, but so does the ego. 🚑
Past moment of anger and frustration, postpone your competition schedule. In these moments of doubt and discomfort that rob you of your favorite sport, try to think about your recovery:
- What exercises will I do to prevent muscle wasting?
- how can i work on my breathing despite trauma?
- what tools can help me?
Be patient and stay calm to avoid excessive injury from recovering too quickly. Regardless of the severity of the injury, the body needs time to recover.
Want to challenge him? No problem, play with your mule. But your body will always have the last word!
5 tips to sum up
So, here are 5 tips from Pierre Miklich for preparing for the season:
- write down your goals and prepare at least 4 months in advance
- block your workouts like any meeting and set break times so you don't overwhelm
- do multisport
- plan group walks
- listen to your feelings and your body
Equipment for providing
Nothing special :
- GPS or a connected watch to properly manage your sports activities using the information provided through a dedicated website. (Even better if you have cardio or cadence sensors)
- minimalistic and additional equipment for strengthening muscles: power elastic band, ball for physiotherapy (Diameter approx. 80 cm).
Getting ready for Le Roc d'Azur
There is nothing better to illustrate these tips than to put into practice the preparation schedule for the iconic mountain biking event of the season.
Workout plan to complete
A workout plan to challenge yourself
Credit
Thank you:
- Pierre Miklich, sports coach: After 15 years of racing XC mountain bikes, from regional racing to the Coupe de France, Pierre decided to put his experience and his methods at the service of others. For nearly 20 years he has trained, in person or remotely, athletes and people with high responsibilities.
- Frederic Salomon for permission to publish his plans to prepare for the Cote d'Azur.
- Aurélien VIALATTE, Thomas MAHEUX, Pauline BALLET for beautiful photos 📸
