Thinking of trying XTERRA? Learn the basics and jump right in
By Lance Watson
Photos by Rich Cruse
Aug. 7, 2008 -- Enthusiasm for XTERRA racing has been growing rapidly over the past few years, as has the number of events. If you look at the current race calendar you will note that every season there are dozens of events across North America and around the world, culminating with the World Championships in Maui each October. XTERRA’s rugged version of triathlon gets you off the road and onto some extremely technical, arduous and fun courses. It is a nice diversion from the road triathlon circuit and can be great for developing strength and technical skills. However, many athletes fear that scheduling an off-road event or two will detract from their other events. Off-road tri racing still comprises swimming, cycling and running, and, consequently, there is a great deal of crossover between road and off-road triathlon. Thus, if you plan to race both formats, your training does not need to be drastically overhauled.
A swim is a swim is a swim . . .The swims in XTERRA events are similar to conventional open-water triathlon swims; however, they tend to be a little more venue-specific. For example, in Maui the swim is wetsuit-illegal, and athletes often power through choppy conditions. Many other swims are wetsuit-legal and may have strong currents or very cold water.
Generally, however, your XTERRA swim training should remain the same as for on-road triathlon, but consider occasionally swimming after a run, or doing a swim-run-swim workout now and again if your XTERRA of choice includes a short mid-swim run along the beach. It can be challenging to get your swim rhythm back after a quick sprint between laps, as your heart rate elevates and blood rushes to your legs. If you expect a choppy swim, it’s a good idea to include regular pull-with-paddles sets into your program, since rough conditions require greater strength.
The tech specsAfter swimming, the real test of XTERRA comes in the specific demands of the bike and run, which include being able to run well after a tough, technical mountain-bike ride.
Having a top-of-the line bike is not a prerequisite to tackling off-road tri, but you do want to ride a machine that fits you well and is comfortable and reliable. The two basic mountain-bike categories are full suspension (FS), with front and rear suspension, and hardtail, with front suspension only. Newer FS bikes have dropped down significantly in weight but still tend to be a couple of pounds heavier than the hardtails, and this is a consideration if you are tackling a hilly course. This is a particularly important decision if you are a smaller rider and, as such, must power relatively more weight up the climbs. Alternately, FS bikes are great for absorbing shock on cross-country and downhill sections, which allows you to maintain rhythm in your pedal stroke and descend more quickly. But whatever your choice, make sure you have a couple of tire options that range from smoother tread for dry conditions to fatter and knobbier for wet and muddy courses. Finally, because the risk for mechanical failures increases when you head off road, you will want to carry some basic repair items with you—and know how to fix a flat.
Training for the trailsOnce you have laid your hands on a suitable mountain bike, you’ll need to spend some time on it. Even many top road cyclists have struggled on the trails due to lack of off-road practice. That said, even full-time mountain bikers spend a large portion (70 to 80 percent) of their training time on the road, where they can consistently train their various energy systems. For instance, it is difficult to do a long, steady aerobic ride at a low to moderate effort on the trails. Heart rate tends to spike and drop when you are forced to scamper over obstacles or do long technical climbs and descents.
Mountain biking tends to produce much greater fluctuation in cadence, with low-cadence strength climbs on steep grades and high-cadence bursts over obstacles. As a result, off-road cycling requires good threshold fitness to allow you to recover well from these efforts. XTERRA races also tend to be longer in total time than most Olympic-distance triathlons, so endurance is critical.
The geometry on mountain bikes is less aggressive when compared to what you’d find on a typical tri bike, so there is value in riding your mountain bike on the road. For the four or five weeks leading up to your off-road event, transform your weekend base ride into a mix of on- and off-road riding, focusing on training in your aerobic zone while on the road and boosting technical skills when on the trails.
In addition, you may want to find a good technical rider to chase around to learn a few tricks about balance and shifting your weight to maintain traction on the rear wheel while climbing and keeping your weight back on the descents to avoid going over the bars. If you are limited to riding your mountain bike on the streets, spend some time hopping curbs or try to learn how to ride down stairs (starting conservatively and always wearing protective gear, including a helmet). On recovery ride days, find a technical loop, take your time and practice your skills. Stay within your skill set and create a methodical skill progression, without taking foolish risks that could lead to injury.
Building run strengthAs for running, think strength and hill work. You may traverse creeks, ascend sand dunes, jump fallen trees or scamper up rock banks. It is hard to practice all of these elements, but the common denominator is strength and agility. Rely on your existing aerobic base and threshold, but be sure to incorporate regular hill sessions. In addition, your weekend long run should be off-road and very hilly. You need to add strength to your legs to power you up the hills and condition them to absorb shock on the down. Make sure you wear stable shoes that have good traction. A mid-weight trainer with good tread is a solid choice for XTERRA.
Remember to look closely at the race descriptions and maps of your upcoming events and add course simulation into your training program.
Over the past 20 years, Lance Watson has coached a number of XTERRA, Ironman and Olympic champions. Beginner and experienced triathletes can contact the Official Coach of Ironman at LifeSport Coaching (coach@LifeSport.ca) or through www.lifesport.ca.