How To Train On An E Bike | Get Fit Riding An E MTB

How To Train On An E Bike | Get Fit Riding An E MTB


– E-bikes can be a really
effective training tool as well as being lots of fun. So, in this video, I’m gonna
show you an effective way of using your E-bike to get fit. (fast paced electronic music) So first, let’s take a look at your effort and some training zones. Now using that pedal assist, of course, you can get lots of boost. But by switching between
those power levels, you can keep your input into
the bike nice and steady. So, let me explain that first. (bossa nova music) So training zones give
you an effective way of seeing how hard and how much effort you’re putting into
those training sessions and a good training program,
for mountain biking, in general, actually
mixes up zone training. So, you’ll do shorter more
intense riding or training in those higher zones for
your power and for speed. And if you drop down the
zones, the training will be much less intense but you’ll
go for longer durations. And to make those training
sessions really effective, you wanna stay within those zones. ‘Cause if you go to high,
you go into the higher zones. You’ll actually have less
energy and so less effective training session going at those zones. So that’s why many pro-mountain bikers actually use road bikes for training. It’s much easier to get a
consistent training session where you’re staying within those zones just ’cause the bike’s really efficient, they roll super fast, and the terrain tends to be slightly
less steep and punishing as a mountain bike ride can be. Country cross ride
often you have to put in super high effort to get
off maybe a technical climb. Whereas a road bike is much
easier to stay consistent. That’s why mountain bikers do it. However, with an E-bike, you can now do those same training sessions. Not to mention that training
on an E-bike for those pros gives them really valuable trail time for riding and practicing those skills. Whilst training you don’t get
on a road bike, of course. Not to mention, it’s much more fun. (bossa nova music) Now I would recommend using a heart rate monitor on these training sessions. I always use one, to be honest. If you can mount it to
your bars, even better. It does make it slightly easier to keep track of while also using it. You can, of course, train
without using one of these. With a bit of experience
you’ll be able to judge how much effort you’re
putting in and how high you think your heart rate is already. But I do think a heart rate monitor takes away that guessing. They do take a little bit
of learning how to use and you’ll learn things like
your maximum heart rate. How things like caffeine
and the amount of sleep also affect your heart rate. But for me, it’s a great
indicator of how hard I’m going. And I really know from
that number on there, how long I can sustain that effort. The most accurate way of
judging how much effort you’re putting in is actually
through a power meter. I’ve gotta stay, they’re not easy things to fit into E-bikes. You can either have pedal mounted
ones, cranks or even hubs. But, as far as I know, I’ve not seen one of those fit into an E-bike just yet. Specialized do have the
Mission Control app that will give you your power output
and the bikes power output, that we recently showed in
our E-bikes teaching video. But that is only something
you can use after a ride. However, that is still
pretty useful information for keeping track of your rides and how effective those
training sessions are. (bossa nova music) So let’s look at an
effective training session for building that base fitness. Something that I would do in winter for getting my endurance up to speed. So for a good endurance training ride, what I’m trying to do
is keep my heart rate in about zone three, which is
155 beats per minute or below. So that’s a good amount of effort for me, but it’s nowhere near out of breath. So what I’m gonna do is use my power mode. So, riding in trail
modes most of the time. I’ll be then toggling up to
turbo on those steeper inclines. Just so I don’t really peak my heart rate. Get out of zone three,
up towards threshold. That will reduce my overall ride time and how much time I can
spend in zone three. So, it’s really a case
of using my power modes up and down all the time to try and keep my heart rate as
consistent as possible. Obviously, if I use my zones too much. So, if I’m too high on
the power on my bike, I’m gonna burn my battery much quicker and I won’t be able to get
a decent amount of time. On this ride, really, I’m
looking for two to three hours in that zone would be
a super effective ride. (heavy breathing) For me, the great thing
about using an E-bike for these longer, more
endurance rides, is I can get to ride the proper mountain
bike trails I like to ride. If I was doing this normally, in the past, I would use a cross country bike. I find to keep my heart rate down, I’d have to go super slow on these trails. Or in fact, more often
than not, actually go and ride more mellow trails
so pass broader ways. Just keep it more consistent. But an E-bike lets me have great fun, ride the proper trails,
and keep my heart rate low. So these types of rides
for me feel like I settle into a pace and I just try and hold that for as long as I can. I’ll take the occasional
glance at my heart rate monitor just to make sure I’m
there when there are bites, which more or less not very often. I’ll just get a good feel for it, and again using that power up and down to make sure I don’t
peak or trough too much. Also, on the downhills, I’ll try to ride at the same sort of pace. So, if you start trying
to cruise too much, you will drop your heart rate down. You’ll start recovering, but
that’s not what I’m aiming for. You can go too hard. You really try and work
it like a downhill track and work super hard
you get your heart rate super high without even pedaling. So, somewhere in the middle for me, where I’m trying to pump stuff. Again, ride at a good
amount of speed so it’s fun. And trying to keep my heart
rate about the same level. And then really, I’m just trying to ride for as long as I possibly can, until myself run out of
energy or my battery runs out. So, I’m looking for two
to three hours if I can. So that gives us one simple way of using your E-bike to train. And I’d love to hear what
you guys have been doing. I know, in one of the EMBN
shows, we had a comment saying someone had done 100
kilometers on their E-bike and used all the battery. So, yeah I’d love to hear
what you guys have been up to. Let us know down below in the comments. If you wanna see a video
about motor fundamentals, click up there, give us
a thumbs up if you like using the E-bike for everything and hit that subscribe button.