Mountainbike Skillstraining Techniques
Playfully and with fun to better handling skills
In addition to training the physiological aspects, the riding technique should be given just as much importance in mountain biking as it is a decisive success factor.
The targeted improvement of the MTB-specific technique skills results in more safety and fun on the trail and enables the athlete to move more economically in the terrain.
While in road cycling the underground with a few exceptions (spring classics like Strade Bianche or Paris - Roubaix) consists of well asphalted roads, mountain biking presents the athletes with a much greater challenge in terms of riding technique. The condition of the ground varies greatly and riding in the cradle step is only possible to a limited extent. In addition, there are numerous and varied obstacles such as jumps, "Rockgarden", natural root sections, steeply sloping and extremely technical sections as well as very steep uphill passages that are difficult to negotiate.
All this places very high demands on an athlete's riding technique and should therefore be taken into account when planning training at ALL levels.
If an athlete has mastered the necessary basic techniques which are a prerequisite for off-road driving and has the necessary coordinative skills (ability to orientate, differentiate, balance, rhythm, reaction), it makes sense to regularly install technical units. In these, specific forms of driving technique should be dealt with as realistically and competitively as possible. Below are a few ideas for the implementation of such a unit.
Repetive Technique Training
The repetive training method offers an excellent and very specific method to improve the driving technique and the efficiency in the terrain. For this you look for short technical sections, curves, obstacles etc. which allow a repetive driving. For this purpose, for example, one or more technical elements are integrated into a short, approximately one-minute lap and driven through continuously for about ten minutes. This gives the athlete the opportunity:
- to repeat a certain movement pattern several times
- to become familiar with the underground
- to approach the limits of what is possible
- for variation (earlier/later braking, line selection inside/outside, etc.)
Such a training can also be done alone, but it is much more fun to do it in a group! In addition, the factor "group dynamics" can have a further positive influence on the learning effect of such a unit.
Training in the Bikepark
Bike parks are another possibility to improve the riding technique. Due to the non-existent altitude difference, you can spend much more time downhill and thus increase the "stimulus density". Since on modern cross-country routes artificial sections are now the order of the day, bike parks also offer a good opportunity to train technical elements such as jumps, residents, drops, etc..
Spend more time on the bike
The simplest, though less effective, way to improve riding technique, safety & off-road efficiency is relatively simple: instead of doing long basic units on a road bike, it can be a good idea to move them off-road. However, it should be noted that the training intensity still remains in the basic range. The terrain should therefore not be too demanding (at least in the ascents).
- Schedule weekly fixed technique units and train individual technique deficits in a targeted way.
- Instead of a classic racing bike training camp, complete a specific MTB camp and get to know a new bike region.
- Generally spend more time on the bike