Mountain bike training in the off-season: It doesn't always have to be on the bike!
When the days get shorter and the trails get muddier, many mountain bikers face the challenge of maintaining their form over the winter. But instead of mothballing the bikes, the off-season offers the perfect opportunity to work specifically on weak points and start the new season at full power. With a well-thought-out training plan, the period from December to March can be used optimally to improve endurance and strength. It is important to find the right balance between regeneration and effective training - after all, the body should not be exhausted in spring, but in top shape.
Exemplary training plan for December to April
| month | Focus | Units | |||
| December | Basic endurance and introduction to strength training | 2x a week 60-120 minutes of basic endurance (GA1) on a roller or outdoors, including 1x alternative sport if necessary (e.g. running, swimming) | 2x a week 45 minutes of full-body strength training with light weights + 15 minutes of stretching and mobility exercises | ||
| January | Increasing circumference and building strength | 2x a week 90-150 minutes of basic training on the roller or alternative outdoor sports (if possible) | 2x a week 45-60 minutes of progressive strength training | Yoga or stretching once a week | |
| february | Increase intensity and strength endurance | 2x a week 45-60 minutes of interval training on the roller (option: 1x of this as interval training in an alternative sport) | 120-180 minutes of GA1 outdoors once a week (if possible) | 2x weekly 45 minutes of strength training (1x progressive and 1x maximum strength training) | Yoga or stretching once a week |
| March | Specific MTB training and strength (training camp if necessary) | 1-2 times a week 60-90 minutes GA1 with high-intensity intervals (HIIT) | Once a week 120-180 minutes GA1/GA2 or sweet spot outdoors (start with 30 minutes of technique training (tricky sections, pump track)) | 2x a week 45 minutes of maximum strength training + 3 core exercises with 12-15 repetitions | |
| April | Competition-specific training and tapering | 2x weekly 90-120 minutes of specific MTB training off-road | Once a week 60-90 minutes GA1 with HIIT | 60 minutes of strength training once a week | Regeneration once a week (yoga, massage, light exercise) |
Things to know about training according to a plan
For the uninitiated, a training plan often reads like a closed book. We bring light into the darkness and reveal all the important key figures from intensity to recovery time.
Training intensities
- GA1 (basic endurance 1): 60-70% of maximum heart rate; keep an eye on performance values
- GA2 (basic endurance 2): 70-80% of maximum heart rate or sweet spot at 85-95% of threshold performance
- HIIT (high-intensity interval training): 85-95% of maximum heart rate or 95-120% of threshold performance
Strength training
- Beginners: 2-3 sets, 12-15 repetitions, 60-70% of one-repetition maximum (1RM)
- Advanced: 3-4 sets, 8-12 repetitions, 70-80% 1RM
- Pros: 4-5 sets, 6-8 repetitions, 80-85% 1RM
- Maximum strength: 3-6 repetitions; 85-95% 1RM; explosive execution
Regeneration times
- Between strength sessions: 48-72 hours
- Between high-intensity endurance sessions: 36-48 hours
- Active regeneration: 20-30 minutes of light activity
FAQs on winter training
Training in winter differs from training during the bike season in a number of ways. To help bikers avoid putting their foot in it and keep their training under control, we provide a condensed insight into the pitfalls of winter training.
Weight managementMany bikers struggle with extra kilos in winter. The rule here is: it is better to stick to a balanced diet than to start drastic diets. A slight calorie deficit can help to avoid winter fat without impairing training performance. Protein-rich meals support muscle building and regeneration.
Time managementThe dark season poses time challenges for many bikers. Effective training doesn't have to take hours. Intervals on the roller or on the way to work can also provide valuable training stimuli in 30-45 minutes. If you train in the morning, you start the day motivated and have time for other activities in the evening.
Watt vs. pulseBoth measured variables have their justification. While the heart rate provides information about the current strain on the body, watt values show the actual performance achieved. Working with watt values is particularly useful for interval training, as the heart rate reacts with a delay and can be influenced by factors such as temperature.
Roll vs. outdoorBoth forms of training have their advantages and disadvantages. The roller enables targeted training regardless of the weather and daylight, but can become monotonous in the long term (without a smart trainer). Outdoor units offer more variety and also train riding technique and balance. A combination of both is ideal.
Cycling vs. alternative sportVersatility prevents overexertion and keeps motivation high. Sports such as cross-country skiing or swimming train other muscle groups and offer variety. The steady flow of movement, controlled breathing and feeling of weightlessness also have a mentally relaxing effect. Studies prove this: Just one regular swimming session a week can reduce stress levels and increase general well-being.
Nevertheless, cycling training should not be neglected in order to maintain specific movement patterns.
Dos & don'ts for off-season training
To ensure that off-season training really does lead to success, there are a few critical points to bear in mind. Bikers who want to organise their training as efficiently as possible in winter should pay attention to the following topics.
Dos:
- Regularity in training, even for short sessions
- Balanced mix of strength and endurance
- Plan for sufficient regeneration
- React flexibly to weather conditions
- Setting motivating goals for the coming season
Don'ts:
- Overtraining due to overly ambitious plans
- Neglecting basic endurance in favour of pure high intensity
- Monotony in training due to lack of variety
- Increasing the training volume too quickly
- Ignoring warning signals from the body such as persistent tiredness
Pros & cons of training camps
A training camp in the warm south early in the year is seen as a form booster and a guarantee of good fitness for the start of the bike season. However, there are also counter-arguments. Better to go away or train at home?
Pro
- Optimum training conditions thanks to better weather
- Focussed training without everyday distractions
- Opportunity for intensive technique training on dry trails
- Exchange and motivation through training partner or training group
Contra
- High costs for travel and accommodation
- Time commitment and possible compatibility problems with work/family
- Risk of overtraining due to excessive motivation
- Possible adaptation difficulties when returning to the home climate (also risk of catching a cold)
- Neglect of regeneration due to an overly intensive programme
