The 5 Best Tips for a Mountain Bike Workout

There is something about getting a MTB bike and going out to pedal. Maybe it’s the feeling of jumping over rugged terrain, or the thrill of climbing steep hills and pounding tightly around tight corners.

You do not need to be a professional to get into mountain biking, but you can not just jump on a bike and into the sport immediately, either. Mountain biking requires a combination of strength, stamina and skill.

To get that right combination, you need to train, and how hard you train depends on how serious you are about the sport. Weekend riders may need a little more than the right equipment, a bit of practice and a good warm-up, but who wants to be mountain bike pros may need to spend months-or even years-perfecting their techniques and tricks.

Learn some useful tips on how to prepare yourself, build your stamina and stay safe while mountain biking.

Tip 1-The Choice Of Bike

If you go MTB, you need to buy a bike. Mountain bikes can range from around $ 500 or up to over $ 20,000, so you’ll want to have a budget in mind. The more expensive bikes are designed for serious riders because they are made of high quality materials like high class steel, carbon or aluminum, and they offer more accessories and skills to have the best performance.

Mountain bikes come in several different styles depending on where you are planning to ride:

Cross-country bikes (also called XC bikes) are lightweight and efficient. They are great for smooth trails with hills, but you would not want to take it on very rough terrain.

Bikes trail are modified, cross-country bikes with a softer suspension to handle larger obstacles.

All-mountain bikes were built to deal with rough terrain. They are heavier than those of cross-country, and can climb hills easily.

Downhill bikes are made for speed. They have the highest suspension of any mountain bike and can lead to abuse of irregular courses with steep descents but they are not ideal for hiking the climb.

Freeride bikes are easier to pedal than downhill bikes. Its thick wheels and long-stroke suspension make them good for jumps, stunts and large descents.

Mountain bikes also come with two suspension types, which protect the bike and rider from the crash of rough terrain:

Full Suspension Bikes or Full Suspension has both front and rear suspension. They are heavier, more comfortable and easier to control than hardtail bikes.

Hardtail bikes have a front suspension fork, but no rear suspension. They are lighter and pedal more efficiently than the full suspension, and they are more durable for off-road riding.

Tip 2-Which Equipment To Use?

Once you have chosen your bike, you will need some equipment to protect it from the elements and keep it safe on the trail.

– For clothing, cushioned shorts will keep you more comfortable on long walks. Add a waterproof jacket in the event of climate change and a reflective shirt if you will be walking at night. Knee pads and elbow pads will help protect you from scratches and falls, and gloves will keep your hands warm and protect against blisters when you hold the handlebars.

-Choose a helmet that has been certified by a security organization, such as Inmetro. The helmet should fit comfortably, and should not move when you tilt your head. Extra openings will increase the circulation of air to your head while keeping it cool.

-If you have pedals, you need shoes that fit into locks on your pedals. They should be comfortable, durable and have a unique disc to help you pedal more efficiently. Add thick cycling socks to prevent bubbles.

-A good pair of sunglasses protects the eyes from the ultraviolet rays of the sun, and prevent the entry of dirt, wind and insects. Choose unbreakable lenses with high UV protection.

-Water is a must-have so you do not get dehydrated. Make sure you take a glass every 20 minutes or more, even if you are not thirsty. If you do not want to continually pick up a bottle while you pedal, get a backpack-hydration system. Also, take a snack, such as a protein bar or a piece of fruit, to keep it. And remember to take the water bottles.

Tip 3 – Pedaling

As with other sports, mountain biking has its own set of rules, many of which were created by the International Mountain Bike Association. Here are some key rules to remember:

Walking only on open trails: Always follow the signs and route markers, and know the trails well.

Stay in control: Watch out for speed, slow down around tight corners, and try no trick beyond your skill level.

Trail Yield: When you get close to someone else, slow down. Let them know that you are approaching and sign that you want to pass.

Be Prepared: Bring an extra repair kit and supplies, so you do not need to get stuck on the trail.

Clean Up: Any junk you take with you should return home with you, or be disposed of properly.

Beware of animals: Never approach wild animals or frighten them.

Tip 4-Is Fitness Important?

Mountain biking requires strength, stamina and skill. You never want to walk 50 miles on rough terrain on your first day. You must build up your stamina and increase your aerobic capacity so you can handle longer rides, and practice your skills slowly. Here are some training techniques:

– Up and down hills, alternated with speed intervals on straight stretches of road. Your goal is to get your heart rate up to 50 to 85 percent of your maximum [source: American Heart Association].

-Practice biking on a variety of terrain, from wooded areas to hills. Try tacking rocks, grass and sharp turns until you feel that you can keep your bike under control no matter what is in front of you.

-Each time you pedal, take at least 20 minutes before to warm up. This increases blood flow to the muscles, this will make it less likely that you can harm them.

-For the first part of your warm-up, ride stationary bike or take your mountain bike down a straight stretch of road. Start with high RPMs (about 90) and low resistance. After about 10 minutes, add a little resistance. So stay off your bike and stretch your muscles, especially the quadriceps, hamstrings, calves, lower back, neck and shoulders. Finally, pedal again for 10 to 20 minutes to increase your heart rate.

-Doing other types of exercises regularly-also known as cross-training-can help your muscles that you will use for mountain biking and give you the aerobic endurance you need for long walks. Swim, walk and work out with weights to stay in shape.

Tip 5-Choosing The Course

When choosing a trail, choose wisely based on your skill level and how far you want to ride.

Beginners: they must pedal in flat and flat tracks, with few curves or steep descents.These trails should be quite similar to pedaling on the road.

Intermediaries: They ‘ll want some rocks along the way, mountains, narrow trails and zigzag trails (zigzag trails) to challenge them. Before you try these trails, you will want to be in good aerobic form and have at least some technical skills.

Advanced: you can try more technical tracks or go for longer rides.

Pros: They will want the challenge of, long technical trails with lots of rocks, zigzag, high steep climbs, falls and tight twists. Newbies should not try these tracks.
How do you know you’ve found a path worth walking?

A good trail should have:

-Plenty of signs to show where you are going
-Signs that indicate the level of skill needed to pedal on the trail
-Not too muddy terrain
-Alternating clear runs and more technical areas with tight rocks, jumps and zigzag.

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