How to Train for Mountain Biking for the Optimum Results
The Brass Tacks to Becoming a Better and Happier Rider
The fundamentals of how to train for mountain biking are learned primarily on the bike, and we’ll get to them in a minute. But first, if you want some off-the-bike exercises geared specifically for getting you in the best shape for biking, what follows is a great list. Squats, lunges and calf raises will strengthen those legs and can help you become a better rider. Bu,t of course, engaging those legs muscles in a cycling motion is your best bet. So, ride a stationary bike at the gym or get on your back and mimic the cycling motions in the air.
Most importantly though, is how you train when you’re on your bike, starting with how you position yourself on the bike. Lock those front shocks into place and lean a little into the hill when you’re climbing for a more stable effort. Know the gears on your bike like the back of your hand. If you don’t shift in time then you’ll grind to a halt and the hill wins. Plus, if you are placing a great deal of pressure on the pedals you could ruin your drive shaft. Start telling your brain that you love the hills and look forward to meeting the challenge, but don’t berate yourself if you’ve got to stop and push a little. Just vow to make it farther the next time.
Here’s How to Train for Mountain Biking for the Best Results
A lot of times after a big push, a trail or switchback will even out and allow you to regroup and ease up on the leg churning burn. Take the opportunity to go as slow as you need to in the easiest gear and catch your breath before the next push. Keep in mind that there is always a limit to how much up there is on any hill or mountain. After you’ve reached the top, the spot you set as a goal, or the boundaries of your physical limits, remember that the effortless plunge back down is where a lot of the fun is at.
While we’re at it, I might as well put in a plug for multi-tasking and perhaps doubling your pleasure on your outdoor fitness expeditions. Are you familiar with a handheld GPS and the hobby known as geocaching? In many places you can do both of these activities at once, thus engaging all your faculties. Additionally it gives you little goals along the way (good excuses to stop for a breather, too). There is an article that happens to list three of the best places in America to mountain bike, so you might find that one of those places is near you. Read up on it in The Mountain Biking Geocaching Connection (although that sounds like the title to a bizarre 70’s movie).
For more on that, read the first article in this series. Suffice it to say, it is important to always remain in control; ready to stop for any obstacles or people you may encounter. Also, all that brake work is going to be hard on your wrists and hands, so stop and shake them out every so often. If you punish your body too much you’ll be more reluctant to pull the bike out the next time and that’s not the name of the game. Always adhere to the mountain biker’s credo; “when in doubt, dismount.” Your split second decision making skills will be honed with much experience but injury causing crashes in the beginning will set you back. Although, if you do escape unharmed they do help with the learning curve. Learn from your mistakes. Another practical tip is to carry spare tubes and the kits to make simple repairs if you venture far from civilization.
For our final segment here on mountain biking, the next article focuses on the intriguing and growing band of mountain biking extremists. These fearless thrill-seekers take this outdoor sport to the limits of human capabilities defying gravity along the way. Please read it whether you just want to learn about their amazing feats or you think you want to bring your skills to that level.
Sources:
Big Sky Cyclery, Helena MT <strong>https://www.bigskybikes.com/</strong>
MountainBiking.com <strong>https://www.mountainbiking.com/</strong>