MTB vs Road Averages

[mtbdarby]

SK, fair enough, but too vauge for me to incorporate into training. What specifically can I do training wise to increase my mtb speed? Remember, I'm confined to my hybrid bike on the trainer until my hand heals, and running. I want to increase my average from 8 to 11 and I have one year to do that.

The first thing I have on my list is to drop 15-20 pounds. That ought to make my bike lighter, lol. I ride a specialized rockhopper hardtail.

Renee, I was on the mad forcs website. Let me know when registration opens next year for the dirt retreat.

[velogirl]

One of the best ways to get faster on your mtb is to spend more time training on your road bike. Most good mtb'ers spend about 80% of their training time on the road because mtb riding is not a consistent aerobic effort (you go hard, you coast, you go hard, you coast, you stop, you go hard, etc). To go faster, you first need to build a large aerobic base and the best way to do that is to log long, consistent road miles at low- to mid-range intensity. After you've built an aerobic base, you can work on specific high-intensity workouts to improve your high-end fitness.

[Veronica]

I'd suggest using some of the Spinervals Dvds on the trainer. Yes, they have a road focus, but they will help your power output

I can tell you that my flat land average speed has increased from around 16 to 18+ mph since my self supported tour. Hauling 55 - 75 pounds around is GOOD for you.

V.

[bcipam]

Geez, I wish I could maintain 8mph on my mountain bike. If you are riding trail and if there is climbing involved, that's a good average.

On flat roads, I can maintain an average of 18 mph so I'm no slouch but on trail there is no way to roll that fast. My road tires are 23cm and my MTB tires big ole 2.2's - huge difference! Bike geometry and weight also are factors. My MTB fully just weighs more than my road bike (21#s v. 28#s).

If speed is what you want on trail, then work at it. Push each ride, do intervals. Each time you will get alittle faster!

[mtbdarby]

V - any recommendations on which spinnervals are good ones? I just got back from PT. Nine weeks post accident and I still have swelling in my wrist. There's enough frustration right there to make me want to sit down and cry.

bcipam, this particular race is about 850 ft of climbing per mile and it's a 13.5 mile course of technical singletrack and ski trails. To compete with the other women (not the experts), I'll have to average 10-11 mph. Right now I'm about slow to average. I can still do it for fun, but it's always nice to see improvement in your own personal best.

[sarahkonamojo]

technical rides slow me down.

today I deviated from a normal mtb ride for me, trying to increase the difficulty a notch. Well that notch was a little too big. One big wipe out and some hike-a-bike was a blow to my ego and set my average speed tumbling to 6.3 mph.

Ouch

I'll take the road bike out tomorrow...
sarah

[Veronica]

Ultra Leg Strength Builder is really good. It's done entirely in the big ring. I have to do a shorter tape first to get totally warmed up, so I do Zoot Challenge first. I have bad knees so I really want to be warm ready before I do Ultra Leg.

Since your goal is a ride with lots of climbing - The Uphill Grind would be good. I find it harder than Hillacious. But that's also a good one and would give variety.

If you need to build up your base, the Aero Base Builders are good. I like No Slackers just for variety.

I have a couple of recovery videos as well, a core builder one and a three hour one.

Doing these through the winter was how I was able to do a double century in March.

Good luck and I hope you heal up soon.

V.

[velogirl]

BTW, don't stress too much about your training avgs vs racing avgs. First, the race course might not be at all similar to your training trails, so it's hard to compare. But, if it's any consolation, I average about 8mph on my mtn bike training rides and average 12-13mph at most of my races. Different terrain, yes. But, during races you'll be motivated to a new level and will be able to ride harder and faster than you ever did during training.