XCO racing
Training for XCO:
1. Build your ability to ride hard and fast by doing short interval sessions and short hard rides so that you increase your average riding speed and your ability to tackle steep sections.
2. Improve your skills by riding technical terrain, learning appropriate skills, so that you don’t waste energy and go faster without using more energy.
3. It’s a great idea to practice the course before your race, and this can usually be done the day before or during a practice session on the same day. You should look to practice at a conservative pace to save your energy for the main event. When you come across a technical feature, try to work out the most effective way to ride it, and if you aren’t confident you can ride it you should always ride the alternative line where available, or dismount and walk.
Find Success with a Coach
A good coach is someone who is an expert in their field, who facilitates two-way communication with their athletes, and who uses an outside perspective to schedule their athlete’s training, plan periods of rest, and do everything they can to ensure their athlete performs at their full potential on race day.
Nutrition:
1. An XC MTB race requires plenty of energy. You should arrive on the start line well hydrated and fuelled up with carbohydrates but this doesn’t mean having a big breakfast on the morning of the race. Factor it into your build-up in the days leading up to the race, sipping water little and often and eating a carbohydrate-rich meal the night before and on the morning of your race. Professional racers might have chicken, vegetables, and rice the night before followed by porridge and fruit for breakfast. It’s important to have your last meal three-to-four hours before your start time to give your body enough time to absorb the energy and prevent any mid-race indigestion.