MTB for Triathlon Bike Training

Gabe Peterson

So I got a shiny new a Felt Edict XC mountain bike (below).  I'd like to have the option of doing an Xterra triathlon this year or next -- and mo' stoopid thinking about doing the Leadman series next year.  I can hit world-class trails less than a half mile from my house in Corner Canyon.  Utah is just packed with epic trails for running and MTBing.

I'd like to do a MTB ride per week as part of my triathlon training.  As I see it, the benefits include:

• Hella fun!
• Build power and climbing ability.  The trails near my house go up or down, not much in between.
• Improve bike handling.  Most triathletes have poor bike handling skills.  I'd rate myself as decent but not good.
• Increase strength.  I notice it is a full body exercise to handle a MTB.  My arms were sore for the first time ever riding a bike.
• Don't have to worry about cars. 

The potential drawbacks are:

• Higher risk of crashing.  However, I descend like a granny.  If it looks sketchy, I just get off and walk the bike.  I keep telling myself "don't ruin your season."
• Less specificity since I am in a more upright position.  I love the speed of my Cervelo, but honestly it is not much fun to ride in traffic.  I usually will only take it out once per week anyway for my long ride.  I do the rest of my training on my road bike attached to my KICKR (it is torture to ride the Cervelo on the trainer).  The MTB would probably take the place of a KICKR session.

I'd love to hear the experiences from the team who have mixed in MTB riding to their triathlon training.

Al Truscott

Gabe ... I was heavy into mtn biking 1994-2009, did Xterras 2000-09, including the WC on Maui 01-08. So I was already doing mtb when I entered the tri world. I never did an mtb ride with specific training goals. Rather, it was about fun and enjoying the outdoors, scenery, fresh air, getting dirty, etc. I think it helped with anaerobic improvement, pedaling strength, and handling. Although I never did learn to go down hill with the same abandon I can on skis, or that I see in younger riders. I also think it really helps your bran, constantly making choices and adjustments. As to injury, my worst ones came on the road on TT bike, not on fat tires.

My top tip...always tell someone where ypu are going, even if you dont ride alone. Also, get a Camelbak!

vickaiser

FWIW, my coach and her husband who are CRAZY fit triathletes train a lot on their MTB's. She swears by them for many of the reasons you stated above. I was doing loops at our local park on my tri bike and both of them passed me on the mountain bikes.

John Withrow

I'm all for it. Fun with your fitness... If you're riding hard, it's every bit as good of a workout for your legs as a mid week bike workout, and better for your core and upper body as you have already discovered. Might dial it back the last ~8 weeks or so before your A-race.

I think I've crashed my mountain bike every time I'm on technical trails, but they're usually low-speed affairs that give me a few scrapes or a bruise.

scott dinhofer

I started MTB a couple of years ago. I did a few MTB races and just posted my RR on the Austin Rattler 100 an hour ago, I've met a lot of MTBers that road bike to increase their fitness, go figure...
as for the crash concern, the guy that took me insisted on knee/shin guards & elbow/forearm guards. I am a good descender which probably comes from my skiing ability, but I suck at technical uphill. 2 years ago I had a nothing fall, but hurt something, turned out to be a hairline fracture on the humerus head, since then I go with full body armor and don't worry about a thing. Less of an issue on cross country races, but for technical single track, these bones don't bounce.

I figure as my skills get better, I go without some of the gear, but I can say when i ride without it, it shows in my riding..

and as JW said, have fun with your fitness!

Gabe Peterson

These are very encouraging responses!

@Al, interesting to hear about your experiences MTBing. I like the idea of not having a goal. Sometime I feel like a slave to the power meter. So far I like that I hardly look at my Garmin on the MTB and just go by feel.  Thanks for the tip on the Camelbak.  I pretty much have to stop to drink from the bike bottle -- would prefer to be able to drink on the go.

@Victor, that's encouraging to hear. Most of the triathletes I know locally don't MTB. They usually express concern about crashing. I don't see many incorporating MTB into their training.



@JW, I like it -- have fun with your fitness! Or as Rich says, do cool shit with your fitness. Good call to dial back the MTB leading up to big races. I usually don't even like to ride outside the week before because by that point my fitness is pretty much set, so the only thing I can do is crash. I can't remember his name, but there was an ENer at IMAZ the year I did it who went out for a preview ride on the Beeline and had a really bad crash, ending his race before it even started.



@Scott, congrats on Rattler! Looking forward to reading your report. I like the idea of body armor, at least for more treacherous terrain. I have a trip to Moab planned for next month, which can be super technical. I should look at protective gear to I can ride more relaxed.

Scott Alexander

I've recently bought a MTB and have LOVED getting off road. Usually during this most recent OS timeframe, I would run for 7ish miles on a trail, then go back to my car, unload my MTB and hit the same trails. It's been so much fun!

I'd definitely agree that bike-handling skills are a great area for improvement for us triathletes.

I did my first MTB race last August, where I crashed end-over-end within the first four miles, broke two ribs and continued to finish the 13 miler. Then rode 100 the next day as part of the 2/3 of the "triple threat" that I completed.

I even did my first "gravel grinder" a few weeks ago, and found that to be a key lesson for constant/consistent pedaling (read: low VI in power terms) on the bike. Not to mention it's quite the power builder, rolling with a heavy MTB over loose rock and gravel.

Next year I'm putting my name in the Leadville lottery and will undoubtedly do the Austin Rattler too! Xterra probably too!

scott dinhofer

@Gabe - I am taking the "do cool shizz w your fitness to the extreme this year" -
I am doing a half Mary on Saturday that goes up something called Breakneck ridge, the elevation on this course is one of the largest for a half mary and only 45 mins from my house. Then I've gotten roped into an interesting tri in this category by a friend come late June & am psyched to report on that... continuing on the theme is leadville which will be halfway between two IMs... Epic year...

I have woken up to the fact that there is more than IM out there and am now seeking races that are take me to cool places doing cool things in addition to IM.. open to ideas and getting an EN gang together for something different next year!