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To train for XTERRA, you have to take a different approach than for road triathlon.  First off, the swims are usually at a higher altitude, like 7000’.  Do some hypoxic sets working on efficiency without air, and make sure you have a solid Aerobic base in the water.  For the bike, do a lot more training in the mountains and on the hills, and work on long sustained climbs.  Get on the mountain bike at least once a week to get the feel for it and gain confidence.  If you’re new to going off road, get on the fat tires twice a week, including at least one fast, hard workout.  You’ll have to push it on the mountain bike to train yourself to trust the clipless pedals and the ability to Dismount quickly, to be able to maneuver the bike through obstacles, and to learn the subtle balance changes necessary to stay upright.  I usually prescribe a few extra bike rides to work on technique—nothing hard, but go to a trail or park and practice jumps, roll on curbs for balance, and hop over and around obstacles.  Additional training elements to work on the bike are changes in Cadence and Power, and mounts and dismounts.  Run training should include more brick training to build power, and lots of hills.  Cut the track work and add race pace efforts on hilly, rough trails in your bricks.  Hill repeats and sustained runs on steep and long grades are advisable. 

Racing is even tougher.  Be prepared to go a bit slower and relax more in the water.  Going full bore will lead to going Anaerobic too early and a tough time later on.   There’s a good possibility that it’ll also be colder as the swim is often in a mountain lake, so bring your wetsuit and thermal cap.  Then, on the bike, be prepared to climb a couple of thousand feet prior to descending on loose gravel or rocks.  There will also be the opportunity to race on sand, slick rock, dirt, roots, pine needles, mud, water, pavement, grass, and places there are no trails at all.  Also be ready for stream crossings, 180 degree switchbacks, and hike-a-bike sections.  Oh, and know how to fix not only a flat tire, but also a broken chain and a broken spoke.  After the bike, it’s a power run rather than a speed run.  Take it a bit easier and be conservative on the hills and through the rough sections.  Be ready to run, or walk, up and down ski runs, through streams, and over rough trails—most likely, all at altitude.                                                          

Most of all, it’s imperative you know the course--and you can’t drive it.  Get on your mountain bike a day or two before the event to scout the trail, giving the rough sections more practice and more thought.  Ride the run course if you can’t run it.  Look at the transition area.  It may be on dirt, grass, or sand, so be prepared.  You may want to take an extra second to wipe your feet off before slipping on your shoes, and you will definitely want socks.  I, er, I mean a guy I know, once ran without socks and hobbled straight to the medical tent after racing, leaving little bloody footprints all the way.  Don’t do that.  Use socks.  There’s a lot more slipping and sliding in your shoes in XTERRA.  Lastly, aid on the course is very sparse if not barren, so bring you own nutrition and hydration.  That may mean the use of a hydration pack on the bike and a hand-held bottle or hydration belt on the run.  Don’t be surprised if there’s no support on the course.   

Oh, one more thing: you have to learn the lingo to fit in.  XTERRA athletes learned a few things from the mountain bike community above bike handling skills.  Throw the words “gnarly,” “wicked,” and “rude” in at random when talking.  No one knows what the words mean, just use them.  Instead of falling off the bike and getting sandy, you “took a header” and “corndogged” yourself during an “involuntary dismount.”  You didn’t descend the bumpy hill filled with large rocks, you “bombed” the “Excedrin descent” of “babyheads.”  It’s not helmet, but “skid lid.”  Not Road Rash, but “bacon.”  There, now you sound like a seasoned XTERRA “dude.”   

XTERRA is not to be feared, but there are some things you should have in mind before attempting one.  With these tips and a little specific training you can go out and conquer, have fun while doing so, and not make the same mistakes “John” did. 

Brian

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