How to train for Hard Enduro?

Training for hard enduro requires a combination of endurance, technical skills, strength, and mental toughness. The terrain is rough, the obstacles are challenging, and you need to be ready for anything from steep climbs to tricky descents. Here's a comprehensive guide on how to best train for hard enduro: 

1. Endurance Training (Cardiovascular Fitness) 

Hard enduro requires you to maintain stamina throughout long, intense rides. Focus on improving your cardiovascular fitness to ride for hours without burning out. 

• Long Rides: Build your endurance by going on long trail rides, ideally on similar terrain to what you'd encounter in a race. Aim for at least 2–4 hour rides at a steady pace, incorporating challenging terrain. 

• Short rides- you don’t just have to go on long rides you can go on short and sweat rides were you push the pace a bit high and learn your limits. 

• Cross-Training: Running, cycling, rowing or swimming can improve your overall cardiovascular fitness, especially when you're off the bike. This can vary from zone two work to interval training or even prolonged heart rate elevation training. For prolonged heart rate training you are maintaining your heart rate on bike or rower at a certain pace where it is hard but manageable, doing it for about 30 min-2 hours.  

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2. Muscular endurance + Raw strength  

For hard enduro you need muscular endurance to keep your body from tapping out after 2 hours into the race, allowing you to maintain technique and push for the entire race. Raw strength comes in when you fuck up, and in hard enduro this is inevitable. When you rear slides down a sidehill, when you flip your bike or you just can’t get up a section on the pegs.  

• Functional strength: the best way to maintain and improve your strength during the week is to do deadlifts, back squats and bench. But in saying so it should just be that.  

• Power: Power is also important on the bike it allows us to effectively perform techniques such as the double blip, splatter and many more. How to train power do explosive box jumps, clap push ups and cleans   

• Do supersets: combine multiple exercises to together to make you hurt even more this will include both functional strength as well as body weight exercises. For example, 5 deadlifts at 80%, 10 overhead presses, 10 pullup and 10 KB squats, then repeat 4 times.  

• Isolation: Isolation work is also important for improving the strength and performance of specific muscles but should only be a small portion of the training.    

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This will not make you big and bulky unless you are only doing Isolation exercises and are bulking! 

Don’t forget also that going for technique rides where you just play around on one rock or one section of hill. Developing your skills such as the pivots, holding traction and clutch control as this will make you a much more effective and efficient rider when it comes to race day.  

3. Technical Riding Skills 

Hard enduro is about navigating obstacles, rocky sections, and tough terrain. Work on improving your bike-handling skills. 

• Climbing: Practice hill climbs on loose rocks, mud, or sand. Learn to manage throttle and clutch control for gradual power delivery. 

• Descending: Work on technical descents, focusing on proper body position and braking. Keep your body loose and use the bike’s suspension to absorb impacts. 

• Bike Balance and Control: Practice balancing in tight situations like logs, rocks, and river crossings. This will improve your bike handling when the trail gets difficult. 

• Obstacle Navigation: Practice riding over logs, rocks, and technical sections in slow speed. Practice wheelies, stoppies, and hopping over obstacles to improve control. 

4. Mental Toughness and Focus 

Hard enduro races can be grueling, both physically and mentally. You need to stay calm and focused in challenging conditions. 

• Mindfulness: Incorporate mental training, like mindfulness techniques or breathing exercises. These help you stay calm under pressure, especially in difficult sections. 

• Visualization: Visualize your race line or obstacle, and try to anticipate how you’ll overcome it. This will help your body execute smoother and more controlled movements. 

• Positive Mindset: Staying positive in tough situations can push you through fatigue or frustration. Focus on short-term goals like reaching the next obstacle or making it to the next checkpoint. 

5. Recovery and Nutrition 

Proper recovery is crucial in enduro training to avoid burnout and injuries. 

• Rest: Allow for adequate recovery between intense training sessions. Hard enduro training places significant stress on your body, so getting enough sleep is essential. 

• Active Recovery: Light activities like cycling or swimming the day after a tough ride help keep your muscles loose. 

• Nutrition: Fuel your body with enough calories and hydration to maintain energy. Focus on a balanced diet with carbohydrates, proteins, and healthy fats to repair muscles and provide sustained energy. 

• Pre-ride: Eat a meal rich in carbs and moderate protein before a ride. 

• During ride: Carry energy snacks like bars, gels, or electrolyte drinks to maintain energy levels. 

• Post-ride: Refuel with a good mix of carbs and protein to aid recovery. 

6. Bike Maintenance and Setup 

A well-maintained bike is essential for hard enduro, as a failure on the trail can ruin your ride or race. 

• Suspension Setup: Ensure your bike’s suspension is tuned to your weight and riding style. It should be able to handle rough terrain and provide you with good control and comfort. 

• Tire Selection: Choose tires suited for the terrain you’ll be riding. Softer tires work better on slippery or muddy terrain, while harder compounds may be better for rocky areas. 

• Clutch and Throttle Control: Practice fine control over the throttle and clutch to ensure smooth power delivery. This is crucial when you're in technical sections. 

• Engine Care: Keep your bike's engine in top shape by regularly checking oil levels, air filters, and spark plugs. 

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7. Join a Training Camp or Ride with Experts 

If possible, attend a training camp or ride with experienced riders. Riding with people who are more skilled than you can push you to new levels of performance and help you learn tricks and techniques. 

8. Specific Hard Enduro Races Training 

If you’re training for a specific race like the Red Bull Romaniacs, Erzbergrodeo, or another hard enduro event, focus your training on the unique demands of that race. Study the terrain, course maps, and previous race videos to simulate race-like conditions during your practice. 

Training Schedule Example 

A sample week could look like this: 

• Monday: Interval training on rower  

• Tuesday: Technical skills training (balance, switchback pivots) 

• Wednesday: Functional strength- Back squat 8,6,4,4,6,8 (change weight with reps) + power (cleans, box jumps, deadlift shrugs) 

• Thursday: short and sweat ride- pushing yourself 

• Friday: Superset + isolation work 

• Saturday: Endurance ride-stimulating race (2–4 hours on difficult terrain). 

• Sunday: Active recovery day  

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Staying consistent with these areas will significantly improve your chances of succeeding in hard enduro races.