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Mountain Biking tutorial
The only way you're going to enjoy your new found sport is if you are in
shape. You cannot jump onto your bike and expect to just ride all day,
pain-fee.. that just won't happen unless you've been training. Once you get
fit you will be able to enjoy the true sport of Mountain Biking!
1. One of the best ways to keep yourself motivated is by keeping a
training chart or journal. This way you will be able to chart your progress,
set goals and probably stick with your training. Don't get too discouraged
if you don't reach all of your goals- you will reach them eventually.
2. Cycling-If you want to get right into cycling, start out slowly. You
can begin by climbing hills which will strengthen your legs and upper body.
If you want to improve your power, stay sitting on the saddle. If you want
to strengthen your upper body, climb up the hill, out of the saddle. You
will use your upper body to propel the bike forward while climbing hills, so
try both methods of climbing.
3. Running-If you are a runner, why don't you try some hill training?
Running up hills will increase your strength and stamina. You may find this
very challenging, but it is worth it because your recovery time will be much
quicker after you begin Mountain Biking.
4. Efficiency-If you are very serious about your training, you may want a
heart rate monitor. The way to use a heart rate monitor is to stay at 80% of
your maximum heart rate. Use the calculator below to find your maximum heart
rate and then your target heart rate.
- Subtract your age from 220 to get your maximum
heart rate
- Take your maximum heart rate and multiply it by
80% to find your Target Heart Rate.
5. Things to expect - At first, while climbing up hills it is normal for
your legs to burn. This is your body's reaction to a build-up of lactic
acid. As you become more fit, you will no longer feel this burning.
*You may be sore after your first couple of rides, this is caused
by torn muscle fibers. Once they heal they will be much stronger than before.
Position
While on your bike you must feel in control so that you will be prepared
to stop or brake at any moment. You should aim for an efficient riding
position which may feel uncomfortable at first, but you will quickly get
used to it.
Here are some tips:
- Keep your weight distributed over both wheels; This will help with
traction.
- Try lowering your seat post about a 1/2 inch to accommodate bumpy
terrain.
- Keep your head up and looking to spot obstacles.
- Keep your arms slightly bent to absorb shock, and NEVER lock your
elbows!
- Your grips should be loose, but still feel as though you have
control over the handlebars.
- Your handlebars should be about 2-4 inches lower than your saddle.
This is really personal preference.
- Keep the ball of your foot centered over the pedal axle.
Shifting and braking
Braking and shifting are the two most important skills to learn when it
comes to mountain biking. If you don't brake properly or use your gears
efficiently you will find that you are working a lot harder than you need to
be.
Basic Handlebar Setup -
The left hand is used to control the front derailleur and the front
brake. The right hand is used to control the rear derailleur and the rear
brake.
Braking -
The brakes are one of the most powerful components on your bike. Follow
the tips below to learn the correct techniques which will later be used in
the descending section.
Front Brake -
When applied alone, the front brake may cause you to be thrown over
your handlebars. It can be used though in conjunction with your back break
to slow you down while descending.
The Best Way to Brake -
Pull the breaks on and off (a.k.a. "feathering) to avoid skidding
or decreasing speed too quickly. The palm of your hand should never leave
your handlebars while braking. You will want to adjust the brake levers if
they are not easy to reach with just your fingers.
Shifting Gears -
It doesn't really matter which gear you are in as long as it feels
comfortable. You should NEVER look down to see which gear you are in
though. Also, try to anticipate which gear will be needed so that you can
shift in time.
Emergency Braking -
If you are speeding down a hill and see a huge log sitting right in the
trail then you will need to do an emergency stop.
- Get as far back on the saddle as possible so that your stomach is
almost over the saddle. Start to smoothly apply the front
brake-without jamming it on-to slow your bike down. Chances are you
won't go over the handlebars since your weight is over your back
wheel.
- Keep the front wheel lined up with the bike frame to avoid skidding.
You may feel the back wheel lift off of the ground so put your weight
over the back wheel and it will go down.
- You should be able to come to a safe stop before hitting the
obstacle. Remember: Conditions change daily and it's always harder to
brake on wet trails. It's best to go more cautiously on a new trail,
just in case.
Handling corners
There are a couple of things that you need to know before you can attempt
cornering. You must always extend your outside leg and lean into the corner.
Also, keep your eyes focused on the farthest point of the corner as you turn
and don't forget to brake BEFORE the turn!
Low-speed Turns
- Keep a loose grip on the handlebars so that you can make any last
minute changes if needed. Also, begin breaking before you hit the
control to control your speed.
- Try to find the smoothest way around by focusing as far ahead as
possible. Don't worry about finding the fastest line, that's not needed
when going at a low speed. Most importantly, follow a smooth curve.
- Take caution on wet trails because it may be slippery. Especially
large rocks or roots which can cause you to skid.
- If you shift down one gear before leaving the corner, you will be able
to pick up acceleration and regain your normal riding pace.
High-speed Turns
- If you suddenly approach a sharp turn and are going really fast, try
to slow down before entering the corner.
- Take as wide of a turn as possible. This will give you more time to
turn and make it around the corner. Remember to keep your outside leg
extended.
- As you are going through the turn, aim for the center of the apex and
keep all of your weight on your outside leg to prevent from skidding.
- While in the turn do not pull your brakes because this will cause you
to lose control. Try leaning into the corner as well: this will help you
continue through the corner.
- Once you make it out of the corner, stand up and pedal hard until you
have regained your speed. Keep in mind that someone or something could
be just around the corner so proceed with caution.
Getting some height
Be prepared to encountere some of the steepest and roughest hills ever
while mountain biking. If you have mountain bike tires and an idea of how to
take these types of hills you can make it to the top, no sweat-well maybe
some sweat!
- Before you actually make it to the hill, make sure that you change
into an easier gear because it will be difficult to change mid-hill.
- Keep your weight on the saddle to give your wheels some traction.
Slide forwards and keep your body low over the handlebars by dropping
your head and bending your elbows. This will keep your tires from
spinning out.
- You need to keep your momentum up the hill to get your bike over
things like roots or rocks. The best way to do this is to spin your
pedals quickly.
- If you encounter a very technical part of the hill you may want to
stand up to keep the bike going forward. Remember to keep your weight
over your back wheel because otherwise it may spin out.
Hints
- For more traction try letting a little bit of air out of the tires.
This is only necessary if you find that you are always loosing traction.
- Always look up the hill trying to spot what might make the climb more
difficult; spotting them in time will allow you to avoid them.
- Keep your body low and weight over the back wheel.
- The knobbier the tire, the more traction you'll have.
Overcoming Obstacles
There is probably more skill to mountain biking than you realize and
there's a lot more to it than just jumping on your bike and riding up and
down hills! Here are some more advanced skills that will only improve your
experience. Remember, if there is an obstacle that's just too large, don't
worry about your reputation, get off of your bike and carry it!
Lifting the Front Wheel -
- You will need to have your bike in a low gear while learning how to
lift the front wheel. Slide to the back of the saddle and bend down
low over your bike-bend your elbows and lower your head. Your stronger
leg should be at the top of the pedal revolution.
- Now, while pushing down with your stronger leg, pull up on the
handlebars. The front wheel should be well off of the ground at this
point.
- Once you've mastered lifting the front wheel, you will be able to
tackle the rest of these maneuvers along with the obstacles.
Carrying Your Bike -
At some point in your mountain biking career you'll probably have to
carry your bike! Here's how you do it: the frame should go over your
right shoulder so that the crankset won't hit your body. Your right arm
should go under the top tube and then around it so that you will be able
to grab the handlebars. Now, grab the left handlebar to keep the front
wheel steady.
Falling -
This again is a given, you will probably end up falling during every
ride, but that's okay, once you learn how to fall then you'll be just
fine! Here's the trick: let go of the bike as soon as you feel like
you're going to crash. Try to find a soft spot to land on rather than
something like a rock! As you are falling try to roll so that you won't
be injured by your bike.
Handling The rough stuff
Half of the fun of mountain biking is exploring new trails and
taking biking to the extreme. Since you'll probably end up on a
mountainous trail somewhere, you'll need to be prepared for
unexpected.
Jumping a Log -
- If you see a log try to slow down so that you are in control. At
the same time, try to decide if the log is too big to jump.
- Once you're up to the log, compress your body and then pull up
on the handlebars as you feel the front wheel lift off of the log.
Whatever you do, don't look down! Just make sure that you've
lifted the wheel high enough to clear the log.
- Once your front wheel lands on the other side you'll feel the
crankset hit the log. This is when you'll want to lean forward to
continue going over the log... otherwise you'll probably crash.
- Now, slide back on the saddle when you feel the back wheel begin
to go over the log, this will bring the back wheel down. Remember
to keep your knees bent!
The Big Technical Stuff -
When you come across something like a huge drop off, this is when
you should carry your bike unless you feel that you can make it
over. Whatever you do, don't start to take the challenge and then
stop halfway through... keep going!
Rocks -
While going over rocks the best thing to do is stand up out of
the saddle and relax. If you try to make any sudden moves you will
probably end up stopping. The idea is to allow your bike to roll
over the rocks as smoothly as possible.
Roots -
These are very slippery when they are wet so proceed with
caution. Don't try to brake or accelerate hard while riding over
roots. Make sure that your arms and legs are loose to absorb the
shock of landing, hold on and let the bike go where it wants!
Mud - Expect to encounter plenty of mud when you go mountain
biking. It's very easy to get stuck, but stick with us and we'll get
you though!
- Once you read the mud, sit back on the saddle to ensure that you
won't go over the handlebars. Just before you enter the mud, do a
front wheel lift.
- Continue pedalling after both wheels are in the mud. You will
end up getting stuck if you don't maintain momentum.
- Now, try to get onto dry land as quickly as possible. The
easiest way to do this is by lunging forward with your bike.
- To get your bike out of the mud, shift your weight forward and
try to pull up on the handlebars.
Water -
- Before you just decide to plunge into the unknown, slow down so
that you will be able to get an idea of how deep the water is.
- Make sure that you are in a low gear so that you can start
pedalling quickly once you land in the water.
- Keep the bike moving forward so that it doesn't end up digging
into the riverbed. Keep lunging forward with your bike until you
reach land.
- As you continue pedalling out of the water, keep your weight low
to prevent your wet wheel from spinning.
Sand -
- When you approach sand go into it with as much speed as possible
because you will quickly loose speed once you are in the sand.
Being in a high gear and then downshift as you enter the sand.
- Keep a wide grip on the handlebars because the sand can easily
pull the wheel out of control.
- As you feel your bike slowing down, shift into a smaller gear.
Pedal as quickly as you can through the sand and try to take a
straight path through the sand.
- Be VERY careful because the sand can easily throw you off of
your bike.
Steep is the rush
Staring a drop off right in the face can be really frightening,
but once you become more experienced you will be able to tackle this
stuff as well!
Dropping Off -
- As you see the drop off, shift your weight to the back and
slide back off of the saddle.
- If you need to brake, use the rear one, your center of gravity
has shifted so if you even touch the front brake it can throw
you.
Descending Steep Slopes -
- Approach the steep part very slowly so that you will have
enough time to shift positions.
- Slide to the back of the saddle and have your pedals level.
Take a wide grip on the handlebars and look ahead of you.
Whatever you do, don't brake suddenly!
- Although your speed will quickly increase don't brake too hard
because it will cause you to crash. The good thing is that your
speed will help you roll over the bumps.
- Quite frequently, you will encounter a rise after a step
descent. To prepare yourself for this, bend down as you get to
the bottom of the hill. If you don't, the back wheel can be
thrown up causing you to crash.
Hopping Up -
- If there is a lip at the top of a hill, bike up to within 1
yard from the edge.
- Position the cranks so that they are horizontal and stop
pedalling. Pull the front wheel up toward your chest until the
front wheel clears the lip.
- Transfer your weight back as soon as your front wheel lands.
Lightly pull your front brake so that the back tire is lifted up
over the lip.
- As you straighten your arms, push your weight back to lower
the back wheel.
Catching air
Jumping up with a bike is very useful on trails. Once you
become good at it, you'll be able to jump obstacles or if you
become airborne unexpectedly you'll know what to do.
Bunny Hopping -
- Look ahead where you're planning to bunny hop, keep your
weight low and level your cranks.
- Spring your body up while pulling on the handlebars. As you
feel the front wheel lift off of the ground, pull up with your
feet and bring the back wheel up.
- Once you feel like you're about to land, relax so that your
arms and legs will absorb the landing.
- Keep your weight over both wheels so that they will land at
the same time.
Dropping In -
- As you lift the front wheel up, level your cranks as you go
over the edge.
- Once you are in the air begin to look around for a place to
land. Again, relax your arms and legs so that they will absorb
the shock of landing.
- It is very difficult to land a jump so the only thing you
can do is stay relaxed. This will reduce the risk of damaging
your bike.
Big Air -
Once you learn how to bunny hop you will be able to take that
to a new level, but always remember to wear your helmet and
gloves while attempting jumps!
In the Air -
Since you are heavier than your bike, you will need to keep
your weight back on the saddle because you will have more
momentum than your bike and could easily flip over the
handlebars.
How to Land - There are two important things to remember:
- Land on both wheels at the same time because a heavy landing
on the front tire can bend the fork.
- Keep your body relaxed to absorb the shock of landing. You
can end up injuring yourself or damaging your bike.
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