Posted on February 02, 2011 by Dave W

Participating in a long-distance mountain bike race can be a challenging yet thrilling way to test your skills and stamina. Mountain biking coach Janice Tower, writing in Ultra Cycling magazine, published by the UltraMarathon Cylcling Association, notes that long-distance bike training combines intensive workouts as well as days for recovery. Following a nutritious diet plan throughout the training process will help to boost your energy and riding stamina.

Perform one to two long-distance rides during each week of your training process. Pedal at a pace that you feel you could maintain throughout the 100-mile race. Ride your mountain bike 60 to 75 miles for each of your twice-weekly treks.

Increase your distance to 100 miles if you can easily complete the 60- to 75-mile ride. Rest one to two weeks between each of your 100-mile rides. Perform two intensive rides for each week of the training process. Ride on steep hills or difficult terrain to increase your heart rate for a cardiovascular workout.

Rest 24 to 48 hours after each of your intensive, calorie-burning rides. Perform a recovery ride that consists of riding your mountain bike at the slowest pace possible. Remain off your bike for at least one full day during each week of your training. Execute a series of leg stretches during your resting day to keep your muscles flexible.

Remain hydrated and well fed throughout your weeks of training. Consume a large breakfast each day of your training. Eat foods that have a high content of carbohydrates, such as rice and cheese. Drink water or sports drinks that contain natural ingredients. Carry a supply of snacks and drinks with you during your training sessions.

Eat small amounts of food at constant intervals throughout your steady or intensive rides. Avoid foods and drinks that cause stomach irritation. Maintain a consistent diet throughout the weeks leading up to your race. Consume a post-ride protein shake or supplement for muscle recovery.

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