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Top five fitness tips for mountain biking

Get Flat Out Fit with our mountain bike training plan

A fully qualified mountain bike tutor, former Southborough sports academic and GB athlete, Joe has been a mountain bike coach and personal trainer for eight years. He currently specializes in endure training and looks after Kona’s Alex Stock, one of the UK’s top endure riders. Joe’s also a self-confessed all-mountain addict and gear geek

Joe Rafferty’s top five fitness tips

Getting fit isn’t about eating an organic banana 34 minutes before your session, then gulping a protein shake three breaths after your last rep. For the average person it’s actually pretty simple. Following these five tips should set you on the right track

Eat the right things

Cut your sugar intake, avoid overly processed foods, wean yourself off copious amounts of caffeine and you might just be able to hear what your body is asking for…

Avoid the weekend warrior trap

When it comes to improving, consistency is key. Four quality sessions per week will give you much better improvements than one long slog that leaves you needing the week to recover

Rest properly

To improve, you need periods of stress (physical exertion) and recovery. They are of equal importance – sleep well and have at least one full rest day per week

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