How Hard Do XC Mountain Bikers Train?
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- Опубліковано 3 лип 2024
- Professional road cyclists or pro cross country mountain bike racers, who trains the hardest? With the help of Pauline Ferrand-Prevot and Oli Beckingsale, Hank swaps his usual road workouts for an XC MTB specific training plan for a week to find out. He's in for a little surprise, it might just be tougher than he thought...
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I would love to see Hank and Blake do both an XC race and a road race
Blake is a machine but I don't think it'd be fair. Maybe Enduro and Road? Give Blake's DH skills a chance to shine.
@@adventuresinsimland4626 the first idea was like a series of races with 2 gmbn presenters and 2 gcn, hank, blake, neil and one more, races xc, enduro, road, velodrome or gravel maybe....make a whole series but that would be expensive as hell to produce.
@@tr4x1ymus Hahaha yeah, I think they'd need deep pockets. And no Covid. Sweet idea though.
You need Blake, Hank, Si, and Neil in a XC, Enduro, Gravel, and Road race together. See, where their strengths lie, and hear what they would have done different to train for each event if they had the time. Also, they should all do the Megavalanche, just because.
@@johnsonjae i approve this message
Hank, Pauline said you had to smile while doing the core exercises not grimace.
It’s clear that Hank enjoys discomfort. It’s time for him to visit GTN and try a half iron maybe.
Not a bad idea! We've not seen hank swim yet - but he's a pretty handy runner surprisingly enough!
I seem to remember that when GTN started up they said they were going to do a series training Hank for a Tri, but other than a couple of gym workouts, nothing came of it. Hopefully they’ll circle back to that idea after the lockdown ends
Some quality presneting and delivery by Hank on the topic 👌 Great vid
Love all the GCN content and this is no exception, great video hank and we’ll done. 💪👏
Great video!! That's the reason why I prefere GCN to GMBN although I'm a mountainbiker. GCN is way closer to XC MTB than this enduro-channel! Get us more of that!
Thanks for the support!
I fully agree Marc!
YES
Totaly agree, tho it was painful to see xc training on a enduro mtb.. pumping the fork like heeeeeeell :D
More XC videos on GCN, its extremely more similar to road/gravel imo
Every time I go mountain biking with my friends that mainly ride road bikes 3 things always stand out that they need to work on:
Core and upper body strength. Their riding fitness is fine, they just struggle to hold their body in the correct position while stood up (which you do a lot off-road) and descending.
Bike handling skills. Not how to turn a corner but how to let the bike move about underneath you over rough terrain. They're so used to having loads of grip that they really struggle with letting the bike find it's way through rock gardens, hop about on roots and generally moving about as it finds the grip:
Coping with getting the bike airborne. Looks like you don't have any issue there Hank judging by that mini road gap at 8:04 but they always do struggle with the idea that being above the trail is sometimes the faster and safer way!
Be interesting to see where this one goes as I know there's a lot both disciplines can learn from each other having ridden both for a long time, although I favour the rough stuff mostly!
Definitely there's a lot of work roadies need to do to become proficient mountain bikers! It's always good to learn from other disciplines
Absolutely loved it Hank! I must say that I hope you keep filling this role at GCN: Taking on the tough training and race content episodes, because it's and absolute blast watching you do these kinds of videos!
He's got plenty more challenges lined up!
That was great Hank.. great effort.. we can always rely on you to go for it mate! GCN and lockdown got me commuting.. now it's threatening to get me on the MTB.. maybe.. 👍🏻👊🏻✊🏻
I loved that, in the end, the vid did not focus on who trains harder but why they train so differently. Super interesting and a lot of fun to watch. From personal experience and not even on a mtb but on a cross bike on trails - yes, do need your upper body so much more. So much more that when I finally did some core exercises again yesterday I realised I'd been training on my cx park loops without knowing. ;)
True!
Love the content! And James have got quite a humor on him - wheeling the MTB and nearly falling off, and they keep it on the vid. Love it! Thanks guys.
Good stuff. I expected some bait / rant content, but it came as well researched and in-depth video. Great job. Oli and Hank have a good chemistry and writing is really good.
Great video which I think is one of the best from GCN I've seen recently. I really enjoyed to see how different proper xc riding might be to what even well trained roadies are used to. Please keep that xc stuff coming especially since GMBN don't really cover xc very much.
Awesome video Hank, honestly one of the most entertaining videos on GCN!
Great video. That core gym session set by Pauline plus the off road efforts looked really hard. It’s no surprise that skilled CX and Mtb competitors are often really good at road racing.
Now I know why Peter Sagan has such a strong core and can pop those wheelies.
Awesome video - definitely want to see more.. I’m amazed your whoop reading weren’t higher with the efforts you were putting in - I do both road and Mtb and on the Mtb my workout whoop score is between 17 and 20.5 consistently.. Mtb your on or over your max vo2 so much more than road bike. 👏👏Matt
Hank wouldn't have had to walk home if he had a Brother-in-Law Nigel. Everyone in his life needs a brother-in-law Nigel.
Currently I am exploring options on how to avoid getting married but still getting a brother-in-law Nigel
hahaha nice callback!
Easy have Nigel marry your sister
@@mr.mcgaha681 If I only had one!
Great video gcn, xc mtb rules!! saludos from patagonia argentina!!!
great video, I really enjoy Hank doing some serious stuff!
Your presentation skills and hence videos have just got better and better during lockdown James
Fantastic insight for a different type of training..... 😍 when I was racing I used do alot of winter training on the MTB and I felt stronger in the spring for it!! But I used never follow a plan to train and still don't so I'd say I could be better if I had a training plan😁
This is a great piece, thanks Hank. Having done TT and road, then moved into cross, the training can be complimentary in specific areas, such as your ability to go supra max then recover in cross, which could help on the road if you wanted to get in breaks, or even win primes or sprints. The road endurance helps in cross/MTB as both, although generally performed with a higher overall output, are still endurance disciplines. The game changer here though is the gym work. Great to see Hank embrace it, something that many don't. I know many riders, all disciplines, who do some gym work on the winter then drop it as soon as they start racing. Keeping it going will help maintain strength-endurance, stability and power transfer. Well worth investing in.
James get a Canyon Lux next time!
Great video Hank 👍 while going down hill on a road bike is fun I find that somehow off road descending is a better reward for the climb
For me I generally used to do Road spring/summer then mtv autumn/winter. If gonna get wet in winter may as well enjoy it hence mountain biking.
mtv wont get you fit in winter, made this mistake to many times :)
Loving the retro kit Hank :-)
Great video
So, I am a XC mountain biker that bought a spinn bike to train through the winter on, very wet in the winter and my trails close. I use GCN to train. I have found that my V02 max and endurance has increased significantly using Road training. I have also found that our rivalry is very friendly and is only motivating for one another. Give the mud a shot, different cultures and you may learn a thing or two.
If you follow MTBers on social media, you will see they do loads of road work, both on the road bike and MTB. However they also do a lot more core/strength training....
Not Schurter, but he also lives literally right next to the trail network he trains on. His training schedule rivals that of the top road racers, but his on bike time is spent on the trails instead of the road. He does his intervals up the side of a mountain.
I'd like to Hank to a days training with Nino Schurter. Or did the video Neil and Blake do with Nino scare Hank to death?
I wouldn't blame him if he was scared. That training was brutal.
Love it boys keep it up
Interesting stuff,
Road cycling used to be my thing but after serious injury after car knocked me off I had a break for some years, but lately been getting back into cycling and loving mountain biking away from the roads, electric mountain biking might be in my future too as my old knees are getting creaky lol.
I don't understand why road cycling more popular , I can cycle hundreds of Miles off road from my house , just countryside and pubs :) . Theres an underworld of official cycle routes and bridle lanes to keep us well away from the roads , but perhaps surrey is a fortunate area:)
@@Foxtrottangoabc there is less around here but I am finding more as I explore more.
Defo worth the effort though to enjoy the safe peace and quiet away from the roads.
@@FlyingFun. yeh been cycling same offroad routes for years , but this year decided to cycle new and further distances , partly cause keen to do bikepacking , and pleasantly surprised how many cycle routes, and bridleways there are to just keep exploring , lovin it :)
Road cycling is more accessible to many people. A lot of people don't live near trail networks and many also commute on their bikes. Road bikes are also generally cheaper than MTBs for the same level of components. For what I paid for my entry level aluminum full sus trail bike, I could've bought a carbon road bike with 105 components.
@@Foxtrottangoabc you are very fortunate to have that. In my local area, I have a small bike park (a pump track and a few short technical lines) within riding distance, the nearest decent trail network is a 25 minute drive in a car, would take several hours to ride there on a slow MTB, some of our faster local roadies can do it in about 90min, on their road bikes.
Great video!! :-)
14:50 definitely binning those trainers now!
I did see this! I couldn't concentrate what he was saying, just watching a nice pair of trainers get flooded ha ha
how i train: using a mountain bike on the road
Same🤣
Same here!
using a roadbike in the dirt
Same 😂. Btw this evening I rode 60km in 2 hr. Which means I rode 30km/h. But I've always been wondering how much power do I put out. Can anybody calculate it?
Note: I don't have a power meter and the bike is 16kg. The average gradient was like 0%? (there is probably 20 m of accendings and deccendings, not sure I don't have a speedometer) I was doing 20km looping route 3 times.
@@satrioesar7151 if that's on mtb on flat roads ur pushing mad watts like got to be 300w plus average so idk if I believe u
😂😂😂 been training with mountain bike 26-29”(1994-2020) and a electric Mountainbike (23,6kg 2016-2020) at a average speed of 26-28km/h and it increased my speed and handling and less soreness for the last 4-20 years
Went sloppy for the last 2 years on body weight workouts and all other due to work and health...
Getting back the last 3 months, let’s see what this old body can do still...getting a gravel bike end of 2020 or for spring 2021...will drop another 8kg to complete the 14,2kg drop trying to walk / run 50-70km a week and mountain bike 150-250km per week before hitting the gravel bike 😎😎😎 thanks for all the great content and motivation from Germany 🙏👌😎
It's the exact reasons I ordered a MTB few weeks ago: improve my bike handling and do some high intensity but with more fun. But I think I will commit more than I thought in that sport and do some XC race next year.
Great vid and commentary! Makes me think I should add another discipline....
Time to create a GCN mountain bike kit!!!
Loved the road bike pedals on a MTB at 6:18
I ride both but definitely enjoy MTB more. I recently compared a 92km road ride to my 20km hilly trail ride and my entire ride on the trail was around 155 average hr while the road ride was in the 130 range. I could benefit from some of this training in the video to improve my times on the trail. Great video.
Mountain biking is so much fun
I like seeing the presenters do mountain biking! I mountain bike and I ride road too (not as much) and the cross discipline helps on both 😊
Sounds great! Our road presenters do a varying degree of mtbing - but it's definitely great fun!
Next on gcn:hank leaves to gmbn
He certainly seems to enjoy it. Would be fun to see Manon on a MTB. She's the first female presenter on GCN/GMBN that wasn't either trying to race a pro race schedule like Emma, or largely invisible and rarely seen like Katherine and whoever the former female presenter over at GMBN was.
road biking is usually used more as a physical training discipline while mountain biking is more about bike handling and skills on poorer terrain and steeper descents.
Watched a good few mtb xc world and Olympic races , and notice the tempo is really high for the whole race , Schurter is super fit 👍
XC racing is very high tempo for sure, it's super tough
Nicely done
Thanks!
I am a xc mtb racer and I have some road KOMs. Plus you can sprint up short climbs beating some roadies. But both discipline does help each other
I try repeatedly and desperately to take gravel KOM's from mountain bikers, using my gravel bike. I fail. They are of course, seriously fast, but also every one of them, to have any chance at all in cross country MTB races, has to be a 1500+ VAM climber. Take all the best climbers from several road pelotons, put them all together, then do a race with lots of hills in it. Welcome to cross country mountain biking. And regarding KOM's. It's eye-opening how often the top MTB'ers turn up at the top when they go training on their road bikes.
Interestingly, I watched Vegan Cyclist take a gravel KOM from a MTBer on his gravel bike a few weeks ago, and he was still a good sport and did the singletrack descent on his gravel bike and was of course really slow in comparison on that side.
XC racers tend to be super light like road climbers, maybe not Chris Froome level of skeletal, but they do enough climbing for body weight to be a prime concern, though they can't deliberately ignore upper body strength like roadies do. Nino Schurter weighs the same as Chris Froome, he's just a good deal shorter.
I do a mountain bike ride once a week, there are some steep trails where i live and there is no other way of doing them but to really go deep. Mountain bike is a lot of fun, it always kicks my butt but will never replace my road bike.
I'd love to know the full core workout? Is there a way I can get it?
Yes, any way it could be shared?
As someone with a passion in exercise sciences, it is interesting to learn how to train for different events. Definitely broadens your paradigm. I'll leave the ego arguments (which of the two sports is harder to compete in, train etc.) to the others though.
I agree 100%
Love cylcling videos just what I need to get it going the blood I love it. I always watch these before I go out and get my body moving. I always watch one of these, and then put up my heavy playlist like Delta Parole, Three Days Grace, System and then I just go haaaaard!!!! Tactic hasnt let me down yet.
Have fun, suck air, and suffer!! Road, cyclo-cross, 100km TTT, MTB, track events of all kinds, I have raced. [yes I have ridden a penny farthing on a 33' banked track] Now they have all evolved over many decades, into fatbiking and bikepacking. Just ride! However I do remember 2up madisons of a minute on and a minute off as being hard on the track (40km, 49 min in 50-15 gear) as hurting. The same for 40 sec on, 75 sec off, in the 4man, 100km TTT in 2hr15m before aero, as also hurting. lol. 6 min on, and 2 off for an hour, both for cyclo-cross and Nordic skiing were also common. Have fun, suck air, and suffer!!
Good job you’ve some new shorts!
Haha, yes! Just in time!
Would love to see more of those core workouts! Is there a link to these specific sessions?
actually Sam pilgrim did a quarantine workout video, and while it's not like all official with a trainer and stuff like this, you can see that kinds of things that he's working out for, particularly all the muscle groups for the tricks that he does. obviously there's more to it than just the tricks. he was doing that timed session on an obstacle course that he set up. it included slaloms sprints some trials, a segment where he had to lay on his back and do a certain number of tailwhips ... it was pretty intense and he almost couldn't do it
I love road but the cross training I get from mtb helps in so many way, I just started cross training on inline skates and I can feel it in my legs and butt, you gotta mix it up
Honest props for going back out after the mechanical. Most people would have just called it. Congrats for finding the motivation
Great work hank
One of the best GCN videos - great content. I moved over from MTB to road racing and 99 per cent of roadies are rubbish bike handlers. Neither road or MTB train "harder" but an MTB racer can race road no problem. The other way around? haha good luck! Every roadie should go to an MTB camp like this!
Being an xc racer, I find the mountain bike intervals hurt way more than anything on the road. All around, mountain is harder, but for distance I'd still choose road. Great seeing the struggle on someone else's face though 😬😅
You need to do a time trial mate and at the end of it you are sick, and coughing up all sorts from your lungs 🤣
It's funny to me that there is even ongoing discussion of which is harder, road or mtb. As someone who does a lot of equal parts both, I can say that they can both be brutal, it really just depends on where you're riding and how you apply yourself! Though I'd have to note that I find myself digging deeper on a steep singletrack ascent covered in rocks roots and switchbacks than I do on la pavé.
Hank mentioned hour long crits. The memory of those has made me feel rather unwell.
Great effort, Hank..... and good, clean fun to boot !@£$! :)
How about Hank does a max effort 2k rowing ergo on video - if the machine survived the rain......
Raced both, definitely found road racing easy after a couple of seasons racing XC.
In my view there are two types or more of XC, Marathon MTB and XCO (Olympic Cross Country) . Your training in this great report was for XCO, but someone like you would fit perfectly in a XC Marathon MTB race such as Cape Epic (multi day race in S Africa) , Ruta de Conquistadores (multi day in Costa Rica), or Leadville 100 (100 miles in USA Colorado) which are not 1 hour long but several hours long.
As a mountain biker who has completed a number of Cape Epics, I’ve started riding a lot more road and gravel over the last 2 years. There is no doubt I’m not as strong as I was before. Yes I have a better pedal stroke and can ride tempo for longer, but not as strong or as versatile. The all round ability you need when racing up a Rocky Mountain and the “recover” on a technical decent or single track makes it much more taxing. On a whole, I need to do more Mtb rides to get my level of riding back to where it was
Superb.
Thanks! We appreciate it!
I cross train on both and the mountain bike is always a tougher workout for me. It uses a lot more quad for sure and I am out of the saddle much more on the MB. The MB also uses a lot more of the upper body and core muscles. Try it and claim it is not so :-).
I use more hams and glutes on the RB for sure and I feel it. The position is of course less upright and directly on the cranks and the RB more optimized for that.
Yesterday I rode 90 minutes on the mountain bike then jumped on the road bike for a hard 30 minutes and as soon as I clipped into the lightweight road bike, I am blessed to have a Pinarello, it felt like I was pushing clouds down the road and not a diesel truck.
I am a huge advocate of cross training on both bikes. My Max HR runs higher as does my VO2 on the mountain bike. The Fenix output is insane on the MB. So IMHO, I am gaining a lot from the the cross training and I am no world class athlete.
I am training ~65% MB and ~35% RB about 10 hours a week combined.
I am in mid 50's and that is all the time I can allow for training. The combo along with my other fitness routine has improved my RHR to 45-49 regularly according to my Fenix 5.
I enjoy the RB more and race the RB but that is because the ride on the RB is sooo much less overall physical.
I credit the cross training (running too) to a great deal of physical performance improvement over just one discipline and it is fun to break it up. The break up keeps me motivated. Try it for a month, track your fitness and see for yourself. What do you have to lose...second, minutes in a RB race.
Great topic and video and TY for allowing me to post my experience. Scott
Training using both disciplines is great for sure - you get a lot more variation from your training!
Can you share Pauline's TRX plan? This would be great with all gyms closed with COVID-19. I haven't had much motivation for anything but Zwift and outdoor rides!
Egan Bernal was also a MTB rider
Cool vid
At 14:57, we can see a rowing machine (erg for the connoisseurs) in the garden with what seems to be a wooden plank resting on it as if to make a kicker ramp. Hank, please tell me this is not what I think it is and that no erg was harmed. Thanks.
Descending on snow and ice in winter is a great way to improve bike handling skills, especially if your brakes have frozen!
Where I live, forearm, hand, shoulder strength is almost as important as your motor in MTB racing and training. I just spent a month off the mountain bike while riding road about 900 miles this month. I jumped on the mountain bike for a 35 mile ride and my arms, shoulders and hand were like WTF are you doing to me man!? Lots of tech, roots, rocks etc. NC MTB riding USA. Good stuff
Dude, you've been working out. Got some definition on those guns.
Can you post the bike and core workouts?
Loved the videography on this one Hank.
Please do those turbo trainer sessions as GCN live training sessions
I think that road and mtb training is similar in how hard it is however the focus is on different types of cardio strength
I laughed out loud at Hank's abbreviated technical description of the Canyon Strive.
Hank has so much fun on the mtb he quits road cycling and takes up mtb 🤣🤣🤣🤣
I train mtb a month before a road race and it works.
Can you post up the list of the core exercises from the section of the vid? It looked like a tough session 💪💪
Cross training is always good for overall fitness, just ask a triathlete. I would lock out the rear shock for the short grass loop. The rear shock was eating your momentum on the climb.
Hank's garden is a DREAM!!!! 14:46
He does live in a glorious setting that's for sure!
@@gcn This rich guys :D :D :D
"What have I learned...?" Hopefully how to mount your bike computer the right way on your stem😁. Great video, Hank.
Can We get Paulines TRX-program? Just the list with the 10 exercises, would be fun to try the stuff. :)
Since I prefer 100km plus touring rides to anything intense like a crit, I guess it makes sense I never got into MTB. I only got a gravel bike this year because my kids like to ride trails, a preference I'm happy to indulge because it develops their bike handling and there arent' any cars to worry about on dirt trails. I've got years yet to convert them to road riding.
Hank for President!!!!
Normally, for explosive session i use a gravel bike, set 2bar the Wheel, gear 34x32 and looking for short ramp, max 400m and i put maximum power z7, replace these for an hour, whit 5 min recovery ramp by ramp
Great video, bit bias but roadies are fitter. Also road riders need to sprint, climb and time trial. Also some roadies to cross as well.
What about Hank training Blake from Gmbn. If they can stop laughing 🤣 both are an asset to Global.
I think MTB riding is a critical link to making road performance more efficient. MTB trains your reflexes and line choice, more than grinding miles on a road bike. Also, MTB is heavier and terrain is looser. So, you work harder for every mile, and can dig deeper on consecutive road rides as you improve. MTB has you constantly changing body position to stay balanced on the bike, a skill that transfers to being more comfortable on your road bike and moving around the bike to be more efficient.
There's a lot to be said for adding mtbing into your training for sure
Great video. How about sharing that core workout session so I don't have to freeze-frame the video and try to read the handwriting? :-)
tape an extra quicklink onto your shifter cable
Hank: explaining about oli( why he is best candidate for this video)
Ollie : because he has the best name!!!
Can you share the core routine?
As a returning MTB'er I have noticed that my heart rate is higher more often and for longer, even just getting to trails. Thanks
15mins in... You left you rower outside.... NOOOOOOO! Nice vid mate, any chance of more TRX core workout vids?
Haha yes poor Hank's rowing machine!
I've thought of doing some mtb, I do road cycling for a different sport, but I've gone to a turbo now because my bike handling skills and confidence aren't great and so I can't go hard on the road on my own. Mountain biking would definitely improve my handling skills but can't really access it given everything going on right now 😂😭
Go for it! Hopefully you can get into it more in the future!