Riding a mountain bike along uneven trails to enjoy a sport in contact with nature: a motivation that drives many people to take up this sport even as adults.
After all, the benefits of cycling are countless , both for physical and psychological health. In the case of mountain biking, there are also the added benefits for the body and mind of spending time in the woods, nature trails, and mountain and lake landscapes. In short, it's a real panacea even for amateur athletes who decide to take up cycling.
But serious athletic preparation and consistent training are essential to avoid injuries and problems, as well as to begin participating in the first competitions.
If you too want to experience your first MTB adventures, you're about to read Tony Longo's advice for beginners approaching this sport.
Tony was a mountain bike champion in the Cross Country and Marathon disciplines , winning Italian and world titles. Today he is the coach of Team Soudal Lee Cougan : among his athletes is mountain bike star Leonardo Paez.
At what age is it best to start mountain biking?
Tony Longo : "The best time for developing coordination skills is between the ages of 7 and 12 , and I believe it's the perfect time to learn and improve riding technique. Children need to play with their bikes and have fun, socialize, and be surrounded by nature."
Can we start as adults too?
Tony Longo : “Absolutely! Unlike other sports that require specific technical skills, mountain biking can be practiced by anyone . The pedaling motion is very simple; I just recommend a little training and consistency, as it's an endurance sport. Even improving your technical skills in mountain biking requires practice: the more you try, the better you get.”
What does physical preparation for mountain biking consist of?
Tony Longo : "Physical preparation varies depending on the MTB discipline you intend to practice. For example, the Marathon discipline is a long-duration endurance discipline that uses the aerobic system to the fullest. It's therefore important to accumulate a certain amount of cycling training to develop both the metabolic and technical aspects. Physical preparation can also include strength training with weights."
How does a training session take place?
Tony Longo : "It depends on the time of year, the goal of the session, and the athlete's individual characteristics. We can range from a leisurely 1.5-hour recovery session to a long 5-hour workout or an intensity session. Each type of session aims to induce specific physiological adaptations, which are important for improving performance."
For example, how does a champion like Leonardo Paez prepare for competitions?
Tony Longo : “We can divide his season into three periods: preparation period, competition period and transition period.
His season is characterized by a high volume of training alternating with competition days . Therefore, it is essential that the program is balanced between training and recovery.
To give you some numbers, Leonardo has exceeded 1000 total hours of training this year, with 80% of the volume at low intensity and 20% at medium/high intensity.
In addition to his innate genetics, Leonardo has a high level of motivation, passion, and consistency in what he does. His training doesn't just include cycling and weight training, but also nutrition, rest, and the right equipment. We try to take care of every detail to try to improve."
What advice would you give to someone who's new to mountain biking and doesn't know how to get started?
Tony Longo : “My advice is to start slowly and be consistent if you want to improve. But above all, have fun!”
Do you have everything you need to start mountain biking? Download our checklist now and discover the must-have accessories.
