Tame the trails with added mountain bike fitness (Seb Rogers)

Push your riding to the next level with this new training
plan, designed exclusively for BikeRadar Training by Flat Out Fit cycle coach Joe
Rafferty, of Pro Ride Guides.

A fully qualified mountain bike tutor, former Loughborough
sports academic and GB athlete, Joe has been a mountain bike coach and
personal trainer for eight years. He currently specialises in enduro training and
looks after Kona’s Alex Stock, one of the UK’s top enduro riders. Joe’s also a self-confessed
all-mountain addict and gear geek.

Joe explained to us why mountain bikers should train to help improve their general riding:

“The main reason we ride is for fun, and in all
honesty we’re almost always happier when either gravity is on our side or the
trail flows well enough not to get us huffing and puffing. So what’s with all
this training malarkey, then? We’re mountain bikers, aren’t we? Well, what if I
told you that with a little bit of training you could make even the roughest
trails flow, and you could have enough energy to make the ups as playful as
downs. Would that tempt you? What about the confidence to tear up that last
climb just to bomb back down?

“We know all too well that time on the bike is key, but with
the way we all work and give ourselves so little time to play, our fitness
becomes one step forward and two back. This training plan is designed to help
you get a grip of your potential again. It’s designed to help you get
progressively fitter with no gym membership, no expensive equipment and no
wasted time. In fact, don’t think of it as a training plan, think of it as

Joe demonstrating how taming the trails is easier with greater mountain bike fitness

Joe Rafferty’s top five fitness tips

fit isn’t about eating an organic banana 34 minutes before your session, then
gulping a protein shake three breaths after your last rep. For the average person
it’s actually pretty simple. Following these five tips should
set you on the right track:

the right things:
 Cut your sugar intake, avoid overly processed
foods, wean yourself off copious amounts of caffeine and you might just be able
to hear what your body is asking for.

the weekend warrior trap:
 When it comes to improving, consistency is
key. Four quality sessions per week will give you much better improvements
than one long slog that leaves you needing the week to recover.

 To improve, you need periods of stress (physical exertion)
and recovery. They are of equal importance – sleep well and have at least one
full rest day per week.

Commit: If you’re going to do it, you might as well do it properly. Find out what
motivates you, plan, set goals and go for it. When things get tough, remember
where you want to be and why.

Progression: Doing the same ‘grey ride’ week in, week out means you’ll eventually plateau.
Progressing your training intensity and volume will keep you improving.

Get Flat Out Fit with BikeRadar Training

Joe has designed an eight-week, Flat Out Fit training plan exclusively for BikeRadar. It’s meant
for intermediate and novice trail riders who want to improve their
fitness levels, and is based around three rides per week and one or two
home workout sessions that require no

Whether you’re targeting
weight loss, all-round endurance or full-on race fitness, this training
plan is for you. Flat Out Fit training is designed around minimal
equipment, effective use of
time and a proven training philosophy that will change the way you ride

Intrigued by the Flat Out Fit plan? Head over to BikeRadar Training and check out some of the free sample sessions. You can purchase the full training plan for just £9.99.

Joe Rafferty of Pro Ride Guides

BikeRadar Training is a free online resource for you to record and analyse all aspects of your training, log your training routes, get yourself tailored training plans, see how you’re doing on our leaderboards, set goals and plan your season with a comprehensive events guide.

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