REF-897 · Granier et al., 2018 · International Journal of Sports Physiology and Performance, Vol. · Paper · PubMed

Power Output and Pacing During International Cross-Country Mountain Bike Cycling

Blimited evidenceMeasured on elite athletesWritten before October 2026, being re-checked

Eight elite male XCO riders were tested repeatedly over two seasons (VO2max 79.9 mL·min⁻¹·kg⁻¹, MAP 411 W, 6.3 W·kg⁻¹), and their power, heart rate, speed and cadence were recorded in 13 international races (30 files). Mean race power was 283 W (68% of MAP) at 91% of maximal heart rate. About a quarter of race time was spent below 10% of MAP and about a quarter above MAP.

Speed and power dropped from the start loop to lap 1 and then held steady. The authors conclude that XCO races are ridden at higher intensity than earlier research reported, with a fast start followed by an even pace.

Participants

n=8 elite male XCO-MTB cyclists. MAP (maximal aerobic power) 411 [18] W, i.e. 6.3 [0.4] W·kg⁻¹; VO2max 79.9 [5.2] mL·kg⁻¹·min⁻¹.

Protocol

Over 2 competitive seasons, regular incremental tests to set power output (PO) and heart rate (HR) at the first and second ventilatory thresholds (VT1, VT2) and at VO2max.
PO, HR, speed and cadence recorded in 13 international races (30 files in total).

Key Results

Race averages:

Mean PO 283 (22) W (4.31 [0.32] W·kg⁻¹, 68% [5%] of MAP)
Speed 19.7 (2.1) km·h⁻¹; cadence 68 (8) rpm
HR 172 (11) beats·min⁻¹ (91% [2%] of HRmax)

Average share of race time by power zone:

Zone% of race time
Below 10% of MAP25% (5%)
10% of MAP to VT121% (4%)
VT1 to VT213% (3%)
VT2 to MAP16% (3%)
Above MAP26% (5%)
Pacing: speed and PO decreased from the start loop to lap 1, then stabilised until the end of the race.

Practical Application

In 8 elite male XCO riders across 30 race files from 13 international races, mean power was 283 W (68% of MAP) at 91% of maximal heart rate, with 26% of race time above MAP and 25% below 10% of MAP; the race started fast and then held an even pace from lap 1. To "what does an XCO race ask of me?": a quarter of the race above maximal aerobic power and a quarter nearly freewheeling, so average power hides what the race demands.
The start loop was the fastest part of the race: a race-start effort belongs in XCO preparation; SYNTH-49 covers how to handle the start.
Inference, not tested here: judge an XCO race file by time above MAP and the pattern of surges, not by average power.
Not from this paper; the base's own practice: how to train the aerobic ceiling and repeatable supra-maximal power together is in SYNTH-49; the systematic review of XCO demands is REF-742.

Limitations

n=8 elite men; no women.
Descriptive; no training intervention.
Zones were set from ventilatory thresholds and MAP measured in the lab; how often the tests were repeated is not given in the abstract.
Written from the abstract and record metadata only (full text not read).
How this entry was checked and changed
Why this level

elite case series, n=8