TransPortugal MTB Training Report

Olá todas – just 12 weeks until TransPortugal!

The race is getting closer, and you might be wondering how the training is going. Well, I made it through Christmas and New Year without the usual seasonal coughs and colds that come from being squeezed into close proximity with extended family. I’ll take that as a win.

While I avoided the sniffles – which were everywhere – I did put on a bit of weight. Not due to festive indulgence, surprisingly. Instead, it came from starting a course of creatine in the months before Christmas.

I’d decided to try the supplement after reading plenty of research suggesting it’s beneficial for us “older” athletes. Apparently, muscle loss begins after the age of 30… and I passed that milestone three decades ago. Creatine, combined with my twice-weekly gym sessions, seemed like a sensible way to support overall fitness and cycling performance.

Ric from CycleCoach had been pushing the same message: get in the gym, build strength, and you’ll see the benefits on the bike. He also recommended creatine to help slow the inevitable muscle wastage. Not that I was ever a Charles Atlas (showing my age with that reference), but if it helps with long-term health, why not?

So I was a little surprised to see a 3 kg increase just before Christmas and not because I’d suddenly become a bodybuilder. The weight gain is simply extra water stored in the muscles. One upside of that intramuscular water is reduced “perceived effort in heat,” which could be very handy on long, hot stages in May.

Right now, I’m in the second week of my third 6‑week training block under Ric’s stern eye. The two main interval sessions – done indoors on the Wattbike – are variations of 8 and 12‑minute efforts at or around FTP. These are generally my least favourite rides, but hey, no pain, no gain.

TransPortugal mtb training plan

I like having a structured plan, but it’s also good to know I can shuffle things around when needed. This week, a slight tickle in the throat (thanks, kids) means I’ll push an interval session back a day or two. No point making things worse. Missing the odd session is fine as long as the overall plan stays on track.

This week also marks the end of the cyclo-cross season. Sunday’s race was… unpleasant. Too much sandy, gritty mud mixed with chopped-up twigs and leaves; the perfect recipe for clogged cleats and miserable running sections. The three-hour cleaning session the next day (four bikes and two sets of race kit) had me dreaming of dry Portuguese trails. Still, it was a good season overall, even if I missed the league podium by one place. Must try harder next year.

On the bike front, there have been a few changes. With seven consecutive days of riding ahead of me, I figured a MTB-specific bike fit was overdue. I’d never had one done on a mountain bike before, so I was curious to see what would change.

In the end, nothing major, except moving my cleats back. It sounds minor, but the first ride felt strange. Clipping in took ages as I tried to find the new position. Once clipped, the pedalling motion felt odd, but the body adapts quickly.

Moving the cleats rearward offers several benefits:

• Pain relief & comfort: Less strain on calves and Achilles; reduced foot numbness.
• Stability & power: Better engagement of glutes and hamstrings, especially on long climbs.
• Efficiency: Not always more power, but often a more stable, comfortable feel.
• Aero gains: A flatter foot angle can allow a slightly lower saddle and improved aerodynamics.
• Balance: Particularly helpful for MTB handling.

So I should see some improvements, even if it looks wrong when I glance down at my shoes.

I’ve also made a couple of cockpit tweaks. First, softer grips. The stock ones felt too firm, possibly because I’m not using padded gloves. I went with cheap silicone grips for now, but I suspect a more ergonomic design might be the long-term answer.

The second change is a definite win: inner bar-ends. Riders of a certain vintage will remember traditional bar-ends – those little horns that gave you extra hand positions for climbing or cruising. As MTB bars grew wider, they fell out of fashion.

Inner bar-ends, though, are a revelation. These small hooks sit inboard of the grips and give you a position similar to riding on the hoods of a road bike. Perfect for road sections where you want a more aero posture; no more sitting upright with arms wide, catching all the wind.

My first ride with them was impressive. I can still cover the brakes and shift easily, and I can even climb out of the saddle using them. On long days in the saddle, extra hand positions are worth their weight in gold.

That’s all for now. Next time, I’ll look at what other changes I can make and what the packing list is starting to look like. Até logo!

Read the TransPortugal introduction here. Want to ride the TransPortugal yourself? Sign up here.