Enhance Your Performance for Racing to the Finish
Five Ways to Enhance Your Anaerobic Performance
By Sean Swopes, PT, DPT, CSCS
Physical Therapist at Rausch Physical Therapy & Sports Performance
I’ve trained for a variety of races over the past decade, from half marathons, 5Ks and 10Ks to cycling races including, most recently, Over the Hump. While each type of race brings its own challenges and triumphs, they also vary in the type of toll they take on the body. While it’s true that racing in any format places a demand on the aerobic system of the body, the demands placed on the muscles—specifically the lower extremities—vary significantly between running versus cycling, which is why you need to train differently for each.
Why Training for MTB Racing is Different
Traditional endurance race training methods focus on establishing a desired race pace, and then adjusting a few variables (e.g. pace, heart rate, nutrition, etc.) to allow the body to peak just prior to the race event. Although those variables can also be adjusted to achieve optimal performance in cycling, there’s is also a more important additional variable that’s specific to mountain bike (MTB) racing: the course.
When MTB racing, you’re dealing with quickly changing terrain. The course can transition from sharp turns, to fast downhill slopes, to the always-unfortunate climbs. Because MTB courses force the body to quickly and constantly change its energy-consumption/power demands, you should focus on anaerobic exercises when training to be successful.
Most endurance races call upon the body’s aerobic energy system to fuel muscle performance over longer durations and under relatively-low demands. However, when it comes to MTB racing, you also have to dial into your anaerobic energy stores to increase muscle force production (i.e. power) as the course dictates. Great riders are able to maintain their power output, yet fire up their muscle performance at a moment’s notice to conquer whatever the course throws at them.
The Key Principle to OTH Success
Keep in mind that when aerobic demand on the body skyrockets—such as when you’re climbing a hill or sprinting for the finish line—the body will eventually max out its ability to take in any more oxygen, and you essentially run out of gas. But, lucky for you, our bodies are AMAZING machines.
According to the Principle of Specificity, your body can and will adapt to the specific demand/stress placed on it. So, once it has depleted its oxygen store, your body will then switch to using its anaerobic energy systems reserves (called phosphocreatine and glycogenolysis) to keep you moving for that quick sprint or climb.
The key to OTH success is to train your body to enhance this principle and harness all that power to your racing advantage.
Five Ways to Enhance Your Anaerobic Performance
So, now that we know that the key to MTB racing success is not just aerobic (your endurance), but also anaerobic (your power output), here are six tips for enhancing your anaerobic performance for a successful 2016 Over The Hump season.
#1 – High Intensity Intervals
One of the best ways to enhance your anaerobic performance is to do some high intensity interval training (HIIT). Research has shown that HIIT performed at a 1:2 work-to-rest ratio for a six-week period significantly improved numerous variables associated with both aerobic and anaerobic performance. Plus, it will also decrease the effects of lactate formation, which is which can lead to discomfort and fatigue during/after exercise.
I personally follow a HIIT program to prep my body for the constantly changing demands of the OTH courses. HIIT also helps my body to recover faster, which is crucial for a weekly race series.
#2 – Hill Repeats
Start off simple; pick a hill (at least a quarter-mile in length) and see if you can climb without stopping. Once you’ve achieved this goal, see how many times you can repeat it. Like I said above, the body’s energy and muscle performance is a direct result of the demands we place on it, so you can expect to improve your race times by putting in the work climbing!
#3 – Calculate Your Power
You may notice that many good cyclists have power meters on their bikes; this tool allows them to see how many watts they’re currently expending in the form of power (Power = Force × Time). When training, you can use a power meter to make sure you’re maintaining your predetermined ideal wattage, which will ultimately enhance your anaerobic system for a better race time.
To calculate your ideal wattage, first find your weight in kilograms:
Your weight in pounds ÷ 2.2
Once you have your weight in kg, to find your ideal wattage you simply multiply that number by 3.7 (minimum) or 4.4 (maximum, if you want to push yourself.)
Example:
I weigh 165 lbs. Calculating my ideal range looks like this:
165 ÷ 2.2 = 75 kg
75 × 3.7 = 277.5 watts (minimum output)
75 x 4.4 = 330 watts (maximum output)
My ideal power output is between 277.5 to 330 watts, depending on how hard I want to push myself during a training session.
Oh, and just for reference, research shows that an average professional cyclist can maintain an average 392 watts during a hill-climb time trial stage.
#4 – Power Lifting
Don’t think all the work needs to be done sitting in the saddle! You can also improve your power through resistance training. Some great lifting exercises to help improve power include:
• Power cleans
• Dead-lifts
• Leg press
• Hamstring curls
Power lifts are performed at 60% to 65% of your one rep. max. with an emphasis on explosive movements. Rest is also crucial for this type of training; only do two to three sets with three to four minute rests in between sets.
#5 – The Caffeine Advantage
Finally, if you’re looking for a little extra boost, a 2006 article found that ingesting 250 mg of caffeine 30 minutes prior to cycling increased peak power output at varying resistance loads. So, don’t be afraid to pop a little after-work/pre-race pick-me-up! It might just be the spur you need for that final sprint across the finish line.
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About Sean Swopes, PT, DPT, CSCS
Sean Swopes, DPT is the “Mountain Biking-PT” at Rausch Physical Therapy & Sports Performance. He is also a certified Strength and Conditioning Specialist. As a physical therapist, Sean’s goal is to help his patients understand their musculoskeletal impairments and work together to improve them.
Click to learn more about Sean and Rausch PT