Fitness and mountain biking go hand in hand. We can help you reach your goals, whether it's getting in shape, making it to the top of your local mountain bike trail, or winning a race.
Mountain biking can be as demanding a sport as you want to make it, Once hooked you will always go back time and time again.
Styles of Mountain Biking
Mountain biking can be categorized into three different styles. There is downhill, free riding, and cross-country. Although the styles are similar in some respect, they all require different skills. The style you select will determine the type of bike.
Mountain Biking Locations
Known as biking on an unpaved surface. Check with your local parks to get routes and other regulations or rules they may have, if you are looking to venture further afeild , it is best to know about the surroundings should there be any unexpected accidents.
There are also groups that have mountain bike rides and competitions. You could search the internet or local newspaper to see what is available in your area. There may be groups for the advanced rider as well as the novice.
Want to be a Great Mountain Biker
A prerequisite for a great mountain biker is endurance and stamina. In addition, it takes discipline to practice and the ambition to succeed and conquer the course. A novice mountain biker will have to overcome the bumps and bruises from falling of the bike. Like all sports, it takes practice and the constitution to keep trying.
If you want a great cardiovascular workout whilst strengthening your lower body and its doesn't stress your joints, this has to be the one to do.
For safety, always wear a helmet plus knee and elbow pads.
When you first start out:
Avoid steep, rocky inclines
Focus on developing a feel for braking and changing gears.
On hills, learn to shift your weight forward, off the seat, to develop enough power to climb hills all the way to the top without stopping.
Warm up and cool down before and after each ride.
Great stretching techniques for before and after riding
Stretching before any exercise will prevent injury, just as in other sports, stretching can help you maintain proper form and keep you comfortable on long rides.
With all stretching maintain a slow and gently stretch, avoiding bouncing, which may cause injury. And, if you're wearing slippery cleated shoes, either do the leg stretches before your shoes go on, or be VERY careful.
Hamstring Stretch (exercise shown is to help with technique)
Stand next to your bike, holding onto the handlebars with your right hand, placing your left foot on top of the saddle, toes pointing upwards. Keeping your upper body straight lean slowly towards your foot, holding the saddle with you left hand for balance. Hold this stretch for at least 6-8 seconds. Now switch sides, hold the bike with your left hand, placing the right foot on the saddle and stretch.
Thigh Stretch( Exercise shown to help with technique)
Stand next to your bike, if you have good balance hold onto the saddle or handle bars, Grasp one foot, preferably hold at the angle joint, and pull the heel towards the buttock, FEEL THE STRETCH in the thigh, Hold the thigh in line with your torso
Hold and count to 6, then
Maintain an upright posture, and start to flex the hip, feel THE STRETCH in hip flexor (front of pelvis), Hold and count to 6
Repeat with each leg
Hold a fixed object to maintain balance, or your bike if your balance is good
Tricep Stretch
Now, you can go ahead and straddle the bike. Hold up your left arm, and with your right hand, grab the back of your left elbow. Now pull the elbow gently backwards to stretch your triceps and hold. Next, switch arms. On a bumpy ride, your arms will thank you.
Rear Shoulder Stretch
Whilst seated bring your left arm up as shown and assist the stretch with your right hand, FEEL THE STRETCH in the rear of your sholder, Hold and count to 6, then
Maintain your upright posture, repeat with your opposite arm
Now you're ready to ride. During the ride you should try to stretch at least once an hour. Remember to try to keep your upper body as relaxed as possible and to keep your shoulders from shrugging and your elbows bent. If your bike is properly fit, you should have no problem keeping a comfortable position. And, be sure to change hand positions often, and keep your grip on the handlebar light - squeezing the bar to death will make your hands hurt.
Calf Stretch (Stretch highlighted below is for illustration)
Stand up out of the saddle, with your hands on the hoods of the brake levers. With the crank parallel to the ground, stretch the leg in the rear by slightly lowering your heel, bending at the waist, and holding for 10-15 seconds. Then, spin the crank 180 degrees and stretch the other rear leg. While still standing up, drop your right leg down, so the crank is at the 6 o'clock position. Now stretch your right calf by slowly dropping your right heel and hold. Then switch to the left leg and repeat.
Again, if you have good balance, you can sit straight up on the saddle, and stretch your triceps. You have to ride without holding the handlebars to do this stretch, so don't try it if you can't ride well with no hands.
When you have finished your ride, it is a good time to stretch, before your muscles get cold. Please repeat the before-ride stretches, plus the following.
Inner Thigh Stretch
Sit down with both feet touching each other, and pull them towards your crotch. Now lower your torso towards your feet, gently until you feel the stretch on your inner thighs. Hold for 6 seconds and return your torso to an upright position.
Lower Back and Buttock Stretch
Lie on your back, bring one knee up towards your chest
Grasp the knee with the opposite hand, keeping both shoulders on the ground, outstretch the other arm and bring the leg over towards the ground, turning the head in the opposite direction.
FEEL THE STRETCH in the lower back and buttock,
Change leg and repeat
Good Luck!
Need help with Strengthening exercises, then look no further....
Strength Exercises currently being updated
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