Short track is the most brutal form of mountain bike racing. These events last only 20 to 25 minutes, but they require competitors to go flat out the entire time. There is little race strategy, pacing or wheel sucking. When the gun goes off, you gotta go and go full blast. Ex NORBA Short Track Champion Seamus McGrath of the Haro Team knows what it takes to win at short track. Power. Even if you never plan to race a short track event, Seamus' tips on increasing your power will make you a better rider.
"You have to be ready to suffer. Short track events are harder than cross-country races. They may only be 20 to 25 minutes, but it is some of the worst pain you're ever going to suffer."
"Sitting down and concentration on a smooth, steady spin is not going to do it. That won't be enough to close a gap or hold the race pace. You've got to be ready to go for it. That takes power. Power is not something you are born with. You can develop power with the right training."
"Work the hills. I call it the over-the-top workout. Pick a point between 100 to 200 meters from the top of a climb. Ride to that point at your normal pace. Don't take it easy in anticipation of the final 200 meters. Be honest and hold your regular pace. When you get to the predetermined point, put it in the biggest gear you can get and go as hard as you can over the top of the hill."
"You don't do over-the-top workouts on every climb because it is too intense, but' I'll do a few on every ride. I even throw a bunch of them in when I'm doing four hour, endurance, base-training rides."
"When a gap opens up during a race or while you are riding with buddies, if you continue at the same pace, nine out of ten times they are going to ride away from you. Close that gap! Throw all your weight into closing that gap."
"Throwing all your body weight into an effort is a very violent motion. It is a full body attack. You've got to throw each leg down and pull on the bars with all your strength. That's what it takes to close a gap."
"You generate a lot of power from your abdominals and upper body. You've got to move your body above the bike to the point where you can feel your bars flex because you are pulling on them so hard."
"Visiting the gym one or two times a week during the winter will definitely help out the average Joe."
"Limit your weight training to three days a week, max. Too much weight training can hurt your cycling. Too much weight training can slow down your spin."
"Power training will change the way you look. I used to be a thin cross-country racer. I'm 28 now and I've developed more of that old man strength. I haven't gained weight, but I've developed more muscle. I feel like a better all-around rider because of my power training."
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