XTERRA is a growing part of the triathlon world. What is XTERRA? Simply put, take a road triathlon and move the bike and run off-road; using dirt trails. Generally, the length of an XTERRA falls between sprint and Olympic length, based on time spent in each segment. Regional, National, and World Championships are a bit longer.
I’ve competed in over 100 triathlons, approximately ¼ of them off-road. I’d like to share a little about how to prepare for an XTERRA.
I’m not going to spell out a typical “seven-day plan” for training. First, there are plenty of those out there. Second, that’s not really the heart of XTERRA. XTERRA is about the experience and the adventure, not so much the nuts and bolts of regimented training and gear selection.
Instead, I’ll point out some tips on making your first XTERRA a positive experience.
Additionally, I will add tips for two levels of athlete:
- Novice triathlete
- Experienced triathlete new to off-road
RACES
A race in the XTERRA America Tour is the best way to start. In Indiana there are two, and there are a few others in surrounding states. You can also enter the Regional Championship Races, which are longer and have more intense competition. Events can be found at Xterraplanet.com
GEAR
There is only one true gear item different from road to XTERRA triathlon: You do need a mountain bike! You can borrow or rent, but if you do it will be harder to get used to trails and the bike before the race. Look for a decent used bike or budget to pay $500, at minimum, for a bike that will perform adequately and hold up well. The main difference as you spend more is weight. I recommend a hardtail (front suspension fork only) if you plan to spend under $1000 on a new bike. A full suspension bike is nice if you’re ready to commit to the sport.
Shoes, swim gear, clothing, etc. can all be the same as a road triathlon. Sometimes trail running shoes are helpful but they are not essential. I do recommend wearing bike gloves in case of a fall. You may want to consider a backpack-style hydration so that you can drink without taking hands off the handlebars in rough terrain.
SWIM
The swim in an XTERRA is usually not much different than a road triathlon. Often the number of athletes in the wave is smaller, making for less congestion. Generally, the caliber of swimmer is not as high as in a road triathlon – very welcoming for a rookie. Occasionally an XTERRA will have a two lap swim and you may run a short segment of the beach between laps. (This is actually quite nice because your fan club can cheer for you, you can easily see your position, and it breaks up the swim.)
Novice triathlete: Stay toward the back or sides of the swim start. It is better to stay relaxed and out of any bumping and kicking.
Experienced triathlete: It’s a good idea to hang with the lead pack if you are a competent swimmer. Being up front means less traffic on the narrow bike trails.
MOUNTAIN BIKE
This is the heart of XTERRA. Off-road cycling is usually what prevents road triathletes from trying XTERRA. The key is practice. If you never ride off-road, you need to do it before the race day. In Indiana, visit HMBA.org for some locations to ride. You can also ride at any venue in the DINO Mountain Bike Series (DINOseries.com/mtb). If possible, find a more experienced rider to help you - or attend a skill clinic.
The most important tip I can share for mountain biking is momentum. If you are going too slowly, you’ll stop (and tip) on all kinds of obstacles like roots, rocks, uphills, etc. Your wheels are gyroscopes that keep you upright. The faster they spin, the more stable you are!
As you cross these obstacles and rough places, let your body’s momentum keep going while the bike bounces around. Stand slightly above the seat and relax your arms and legs. Your body should move in a smooth line even though your bike may bounce all around underneath you. If you try to fight your bike’s motion, it will tire you and possibly make you crash.
On steep climbs, you’ll need to push and pull on your pedals to keep the bike moving. Be prepared to jump off and push if the trail is too steep. For steep downhills, stand slightly and shift your rear end behind the bike seat. Stay relaxed and use brakes sparingly to control speed.
Passing can be a concern for many first timers. It is a courtesy thing… you should let any rider that gains quickly on you get past. Look for the nearest safe spot to pull to the side of the trail. You don’t have to stop, just slow a bit. Communication is key – listen to a passing rider’s intentions, and always announce your own plans. When you pass, make it known what you want to do – for example, call out “on your left when you get a chance” several seconds before you hope to slip by. Sometimes a rider will get behind you and remain quiet. This usually means they are OK there, for now – but you can ask “would you like past?” Very rarely does a racer intentionally hold another rider up on the trails.
Novice triathlete: Get onto various trails at least a few times so that you are prepared for the mountain biking. You don’t have to master it as a novice, but you will learn a great deal in just a few trail outings.
Experienced triathlete: If you want to excel in your first XTERRA, this must be your area of training focus. Ride on trails at least once a week in the months prior to your XTERRA. The tougher the better. Practice skill and smoothness. In many XTERRA races, being able to handle your bike is as important as fitness. When you are training on the road, focus on power intervals and hills.
TRAIL RUN
Your main training need is to be able to adjust your effort level for uphills, downhills, turns, and uneven terrain. Unlike a road triathlon, where you generally try to hold a steady pace, you’ll be shifting gears all the time in XTERRA.
Hit the hills. Even if you don’t have easy access to a trail, find a place with a steep climb. Nearly all XTERRA courses are hillier than road triathlons.
Training on trails is always a good idea, even if your primary focus is road races. The softer surface reduces impact injuries. You’ll work a more well-rounded muscle group for better general fitness. Best of all, it is fun, scenic, and you don’t have to deal with any cars!
Rules of passing apply for trail running just as mountain biking. Just communicate with those around you.
A common worry for new trail runners is ankle sprains. You can reduce your risk by trying these two exercises: 1) Balance on one foot for 30 seconds at a time. When it is easy, close your eyes. 2) While seated, rotate your foot in every possible direction for one minute per foot. Don’t use your hand; just use your lower leg muscles.
Novice triathlete: Try to run hills a few times prior to the XTERRA. Run on trails at least once; more often if you have access.
Experienced triathlete: Run hilly courses at least once a week. Run trails as much as possible, so that your ankles are strong and your balance is excellent.
CONCLUSION
XTERRA gives you well-rounded fitness, a new set of skills, and a new type of competition to challenge yourself with. Both novice and experienced road triathletes can successfully do XTERRA racing with just a few workouts to prepare for the trail’s demands. If you’re like me, you’ll fall in love with it and prefer it to road triathlon!
