Conquering XTERRA triathlon
January 16th, 2009 by stoltzracing
Conquering XTERRA
by Conrad Stoltz
If you think XTERRA is a just like normal triathlons, only dirtier, think again.
Apart from the obvious skills required for triathlon–swimming, biking and running; to finish an XTERRA in one piece, you’d better pack a few extra goodies in the “ability basket.”
XTERRA specific training:
Off road triathlons are longer. Don’t be fooled by the seemingly short bike leg. If the course designer has a sick mind*, the bike and run courses will be more than just challenging. Thus finish times will be slower. The pro men normally take about 30 minutes longer than on the road- about 2h20 for a standard XTERRA race. 1.5k swim, 30k MTB and 10k run. “Participating for fun” athletes could be out there for 4 hrs or more, depending on how much “fun” you want.
*XTERRA Course Designers are specially hand picked for their dementedness
Because XTERRAs are longer, you would need more endurance. XTERRAs also require a lot of power; it involves lots of climbing on the mountain bike, negotiating obstacles, and pedaling a heavier bike through rough terrain. On the run you always encounter slow surfaces like sand and grass, hills, but more importantly, because the bike is so hard, you would start the run with a very 2nd hand pair of legs. Speed is hardly a factor in XTERRA training. Its all about endurance and power training. Endurance training has been proven to show the largest, safest (and most fun) way to improve for almost all levels of athletes bar the very elite.
Endurance is built by doing frequent longer workouts at lower intensities. I’ll keep my heart rate at around 60% to 65% of max for most of my endurance work, and on group rides or on big climbs I’ll let it creep up to 75%. During a typical endurance week I’d ride 5 times, and do between 2 and 5hrs at a time, and I’d run 5 sessions of between 45’ and 1h30. 80% of this training would be below 65%.
Power is built by defying gravity, pushing big gears and lifting weights. Power training should only start once you have done at least 4 weeks of consistent endurance training. I would ride hilly routes, mountain passes, or at a low rpm (60 pedal strokes a minute) to build power on the bike, and run hill repeats of shorter (1minute) and longer (4minutes) intervals at 80% to power the legs. I lift weights twice a week, working on core stabilizers for 30minutes and some upper body, but mostly leg strengthening for 30minutes. Start the season with 3 sets of 12 reps at 60% and progress to 3 sets of 5 reps @ 80% later on.
A word of caution: I am a professional athlete, I do nothing but train. If you have a job, a loving family, hobbies and a social life to nurture, DO NOT try to train 35 hours a week! You will die soon after your divorce. Strive for a balanced life, being realistic about training will make you a happy camper. Happy campers are generally fast(er) athletes and they enjoy life more.
Swim:
You’ll notice I haven’t said much about the swim. That is because the swim is not a crucial part of an XTERRA. Sure, you have to stay afloat for the entire swim leg, but even for competitive athletes, losing 2 or 3 minutes in the swim is relatively minor compared to the kind of time that can be made or lost on the bike and run. To be able to enjoy your race, you should be confident about completing the swim without the urge to wave for help. Train with a group. Let someone help you with your stroke. Learn to swim straight in open water. Invest in a triathlon specific wetsuit.
Bike handling skills:
Probably the most important part of XTERRA racing. Like I mentioned before, XTERRA courses really are challenging- in terms of “grunt” but also technically.
Mountain biking skills can be learnt, practiced and improved, but I think people are born with a certain aptitude for balance, skill, anticipation and “balls” required for fast down hilling. The best way to learn is to ride with people that are good. Learn from them, ask questions, and build confidence by systematically tackling more and more technical stuff.
Here are a few pointers:
-Look where you want to go. Your eyes are the most important tool in helping you become a good mountain biker. Your bike goes where you are looking. Always look where you want to go only. If you stare at the rock in the middle of the trail, you will hit it. So let your eyes pick the line you want to ride. If you are riding fast, look far ahead (30m or more) and when you are going slower, you should try to look about 6-10m ahead. By looking ahead you have time to react to obstacles in the trail.
-Brake early. Always brake before the obstacle. If it is a corner, rocks, or steep downhill. Normally there is very little traction on these obstacles, and braking requires traction, so brake early while the traction is good. Never skid the back tire. It is bad for the trail, and a skidding tire is an out of control tire.
-Have confidence. “Hesitation, devastation” is the motto here. Either go into something technical 100% committed, or get off and walk. Nothing in between. Even the best riders are scared at times, but you have to believe you can do it.
-Speed is your friend. It may sound crazy, but the faster you go, the easier it gets.
Invest in dependable equipment. I learnt the hard way, I lost 2 World titles due to mechanical failure. Finishing is always more important than a light, flashy bike. Carry tools and spares for any occasion.
Course memorization:
Always pre ride the course at least once. There is nothing worse than bumbling through a technical course blind. Its stupid and dangerous. For an important race I may ride the course up to 5 times, I’ll learn the lines, and even take pictures of the hairy sections. By race day I’ll know the course so well that I sometimes dream about which corner comes after the log jump, or exactly where I need to land when I jump the big drop off.
Mindset:
We are all in it for fun. Even the pro athletes who has to put food on the table racing Xterra. Its hard not to be passionate about racing and training in exotic locations, being part of nature and the challenges it presents. Xterra people a cool people. They tend to be free spirited, laid back, friendly, compassionate and respectful, but mostly passionate. Passionate about sport and about life. Come join the Xterra family, the passion is intoxicating.
January 16th, 2009 at 10:34 pm
Conrad,
Great stuff. I’m eating this up. I live in Bend and am excited to race Xterra this year. Really appreciate the tips. Keep em coming. We’ll see you when you are back this side of the globe.
@jasondtaylor