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Including a snack rich in carbohydrate and protein ideally within 30-60 minutes after training sessions or races helps to ensure adequate refuelling and maximise muscle repair and adaption processes, especially when another demanding session is within 8 hours or during demanding competition. Frequent meals and snacks can help fulfil energy and carbohydrate needs when requirements are high, such as on hard training days or back to back racing. wholegrain breads, fruits, vegetables), along with regular serves of lean meats, poultry, fish, eggs, legumes and dairy for protein, calcium and iron.Ĭarbohydrate needs should complement training loads to optimise performance and recovery. The training diet should focus on a variety of nutrient-dense carbohydrates (e.g. Individual nutrition requirements will be determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth. Downhill riders are generally bigger and have more muscle mass in order to produce larger power outputs during training and racing. This helps to attain a higher power-to-weight ratio, beneficial for hill-climbing. Cross-country riders typically have less muscle mass and body fat levels. Physical characteristics depend on the discipline.
THE EDGE MTB RIDE SERIES
Prior to this, riders will compete in five National Series (Nov-Feb/Mar) races and other events before the World Championships (Aug/Sept). In Australia, the focus of the season is the World Cup Series (Apr-Sept) encompassing six races. Resistance training is also incorporated in both disciplines, especially during pre-season, to enhance strength and power. Downhill riders predominantly on the trails. Cross-country riders aim to develop an endurance base over the pre-season using a combination of cross-country and road rides. The year usually encompasses a pre-season phase, competition phase and off-season each varying in length according to an athlete’s schedule. Races include downhill (solo 1.5-3.5km technical 2-5 min) 4-cross (4 riders pass a series of gates 30-40 sec) Dual Slalom (elimination runs 2 riders, 20-45 sec). A high degree of strength is required for the high power outputs required to be successful as well an advanced anaerobic capacity. Races include short course (maximum 6km circuit laps) Circuit (minimum 6km course 1-2hrs & 12-24hrs) Enduro (1 or more days of different events) Point to Point (different start & finish 25-100km)ĭownhill races typically involve riders competing at maximal intensity for a race of 2-4 minutes. An ability to maintain a high aerobic capacity over a prolonged duration is essential. Most athletes specialise in one discipline due to the diverse physiological demands.Ĭross-country races involve riders completing laps of a 5-9km circuit, including hill climbs and technical descents either solo or in teams of 2-10. Within each discipline there are an array of competitive events. Mountain biking (MTB) is divided into cross-country and downhill disciplines. The difficulty descriptions have been slightly modified to better reflect the level of technical difficulty and physical exertion.Resource Hub/ Factsheets/ Mountain Biking Mountain Biking This is based on the Kennett Brothers grading system which is widely used by New Zealand riders. May include man made structures and jumps. Extremely steep sections with large drop-offs and other unavoidable obstacles. Standard: Downhill/free ride specific tracks. Typical tracks: Hatupatu Trail | Melina Ridge Track Expect walking and possibly bike carrying. Giant climbs, narrow track and numerous hazards including dangerous drop-offs, sharp corners and difficult obstacles. Typical tracks: Grandview Mountain Track | Nydia Track Most riders will find some sections easier to walk. Generally exposed at the track’s outside edge. Standard: A mixture of long, steep climbs, narrow track, poor traction and obstacles that are difficult to avoid or jump over. There may be exposure at the track’s outside edge.
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Standard: Steep slopes and/or avoidable obstacles possibly on narrow track and/or with poor traction. Typical tracks: Mahinapua Walkway | Lake Hayes Walkway Standard: Mostly flat with some gentle climbs on smooth track with easily avoidable obstacles such as rocks and potholes. Typical tracks: Hakarimata Rail Trail | Karangahake Gorge Historic Walkway Standard: Fairly flat, wide, smooth track or gravel road.