Mountain Biking

How to balance work in endurance and power?

For sports like downhill and enduro, the balance of a complete training becomes complex.

In order to get a good start, it is important to know that these are two sports that use aerobic power rather than endurance training.

In each of these two disciplines, the time under tension (running time) is measured between 3 and 6 minutes… perhaps even 10 minutes for longer enduro training sessions. They are also two cyclic sports that differ from each other by having different needs.


So the question arises: Endurance or power?

What is power worth if the athlete cannot support all the volume needed to compete? Nothing! The rider still needs a good bike base.

During a competition, the more the weekend advances, the more energy the rider spends. Therefore, a set of factors must be calculated: the accumulation of practice sessions, stage transitions, hot or cold weather, etc. An athlete cannot perform without a minimum amount of endurance work. On the other hand, he must still have promoted his power; this is the optimal stimulus for this type of event. The stronger the athlete becomes in specific strength, the more powerful he becomes.


What is strength?

Your strength multiplied by your speed = your power. Relative strength is being able to exercise and increase a load, taking into account body weight.


What do I do?

Many people will have the reflex to sacrifice power work and promote endurance. In other words, to increase their muscular capacity to maintain the effort longer. This translates into rolling a lot, for a long time and often.

Although this works well, in reality, the balance of the two is ideal.

It is therefore important to train their power, in the form of multiple capacities. That is (repetitive), repeating a scenario at 70-80% of maximum effort with shorter than normal rests.


How is this done?

Not sabotaging by testing anything is an important first step.

There is not an exact formula for every person. Just listen to your body to recover well from a bike session versus a workout in the gym.


How do I optimize my performance?

Several points are then added to the equation. Training can be seen from many angles but each % improvement on different points makes a big difference in the long run. Therefore, it is important to integrate one training component at a time and to do so gradually.


Performance points?

  • Balance your technical skills on the bike (turning, jumping, stability, etc.);
  • Improve your recovery cycle with adequate sleep;
  • Eat better, juggle quantity and energy expenditure, have better quality food. Click here for our latest article on performance with nutrition ;
  • Do a good ancillary workout in weight training, year-round, specific to the imbalances and weaknesses of the athlete.


Anything else?

  • Have fun in the process;
  • Make the most of the trails in Bromont, a mountain of experiences.