THIS IS WHY SHE IS AN ELITE ATHLETE - HOW TO IMPROVE ON YOUR MTB BIKE CLIMB (4K) - Rachão Na Estrada_MTB_ - World Latest Movie, Series, Videos and Trailers

THIS IS WHY SHE IS AN ELITE ATHLETE - HOW TO IMPROVE ON YOUR MTB BIKE CLIMB (4K)

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Published on Jun 23, 2024

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In this video, we will talk about evolution, how to improve your mountain bike climbs, and how to evolve as well. We did a specific workout, a long run of almost 100km, approximately 95km with 1,500km of elevation gain. Along the way, I explain the importance of doing long runs to evolve. The long run is a workout that helps you build up your leg endurance. When you are doing a long run, you will notice that at the end you feel a lot of burning and fatigue in your legs, it is the same feeling as when you are climbing a mountain on a mountain bike. That is why long run training is the most efficient way to help you do long and hard climbs, and also improve your climbing pace. Tips for doing a long run, if you have never done it and are just starting out, the tip is to start with a route without climbs. Remember that a long run does not necessarily have to be 100km of cycling, a long run is defined by hours of cycling. So start with 3 hours of cycling, at an easy pace. You must make one or two technical stops to replenish your water and hydrate, and eat, to replenish your carbs and sodium. After you have done about 3 rides like this, only 1 per week, start taking routes with slight inclines, and increase your pace to 3h30min to 4h. And so you will progress successively. And for those who are already used to it, do at least 4h30min with some harder inclines. Remember to take carbohydrate replacement on the route, after the first hour of riding, do a slight replacement every half hour. We like to use dulce de leche, Carbo gel. But you can also use Mariola, and jelly beans. The pace of the long run should be in heart rate zone 2, the famous zone 2 (z2). If you do not have a heart rate monitor or power meter, I recommend that you keep a pace at which you can talk, not too comfortable, and not too hard at the limit. Now, if you want to become a mountain bike climber, you should do different types of training. One of them is interval training, which helps to improve cardiorespiratory function, improving the lungs and improving respiratory capacity. There is no specific training to improve climbing, they are combinations of training, but one of the best is without a doubt the long run. I hope I have helped you. If you are not yet part of our team, sign up. Did you like the content? Leave a Like, it helps a lot in my work. Comment if you liked it and leave your question and I will answer everyone. Good training and good pedaling ????????????‍♂️ #bike #mtb #canalmtb #bicycle #ciclismo #mountainbike #mtbbike #mtblife #bikelover #bikelife #biker #ciclista #mtbraiz #ciclistaraiz #rachaonaestradamtb #longao #treinomtb Instagram: @ronierifagundes.treinador

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