Prepare like a pro with a structured training program for your next big stage race.

Stage races are an excellent way to challenge yourself to become a better rider, and they’re not nearly as scary as they seem. Entering your first stage race can feel like an overwhelming mountain to climb, but mountains can be great fun! Trust us, we know a thing or two about them where we’re from.

The trick to a successful race is to train well in advance and to optimize the time spent in the gym and on the bike. We see many a rider blindly following a program with no real thought or preparation. The last thing you’d want to do is go willy-nilly on your training program.

Make the most of your training program

Start with a structured training program as the first step. Don’t spend hours a day in the gym or on your bike, just spend the precious time you do have getting the best bang for your buck, so to speak.

Get on your bike as often as you can and aim for at least two to four hours per weekend. Schedule a weekend and spend almost as much time on your bike as you would at the actual race. This is a great indicator of whether or not the distance is doable for you. Don’t be too concerned about the terrain you’re training on either. Consistency is more important than trying to recreate the landscape you’ll be riding on.

One thing we’ve learned from countless hours of training and races is that you don’t need to spend money on fancy equipment, training gear, or personal coaches to do well. Use what you have.

If you fail to plan, plan to fail

One of the best ways to make the most of your training program is to give it a proper structure and stick to it.

Find a training program for mountain biking (there are hundreds online) and spend an hour or two per day if you can.

Spend your time constructively by using the tenets of a good stage race training program, namely overload (train harder than you think you can), progression (change things up as your body adapts), and recovery (rest to reap the benefits).

Get in the zone for your next stage race

Once you’ve found a good training program, simplify it by using the three training zones: red, orange, and green.

• The green zone is the easiest level of training where you are relatively comfortable and still able to maintain a conversation while exercising.

• The orange zone is where you’re starting to sweat and struggle a bit and are unable to have a conversation.

• The red zone is where you are going full-on and maximising your energy reserves. There is definitely no talking taking place and it is usually done in short intervals.

Most stage race training programs encourage you to train in your red zone for short bursts and tone down into your green zone for recovery.

We recommend the 80/20 rule for training, where you spend 20% of your training time in the red zone and 80% in the green zone. Doing it this way gives you the best chance of success by limiting burnout and exhaustion, but still pushing yourself to see results.

Why is a structured stage race training program important?

There are a host of disciplines in cycling and each one requires a different approach to training programs. If, for example, you were entering a marathon you wouldn’t need to train in the orange zone quite as much. You’d place a bigger emphasis on cardio and recovery because you’d be cycling long distances each day and you wouldn’t want to train to the point of exhaustion.

A balanced mix of cross-training and weight training during the week and at least two hours over weekends in the saddle is an effective training program for a stage race.

There is no need to do all your training on the bike either. It’s well-established that weight training is extremely effective for overall fitness and mountain biking success.

A disciplined approach to preparation is the key to doing well in any mountain biking event.

Lastly, remember to be consistent. Once you’re in a focused frame of mind it’s much easier for you to stay committed to your goals. A little every day goes a long way.

Where can you put this stage race training program to the test?

At the Sabie Xperience of course! It’s one of the best organised stage races in the country and is the perfect opportunity to get yourself into the right training mindset.

The Sabie Xperience is a great event to enter whether you’re new to the sport or a seasoned rider. There are two versions of the race; Challenge and Lite, that cater for every level of fitness and skill.

If you can finish a two-hour ride of 60km over two days during your training then you can easily enter the Lite version of the Sabie Xperience.

If you’ve never entered a race before, or if the Sabie Xperience is the biggest event in your sights so far, start with the Lite and upgrade to the Challenge after that. You won’t regret it!

Follow the event on Facebook at https://www.facebook.com/sabiexperience for updates, videos, and MTB news.