10 Pro Tips To Make You A Better Mountain Biker
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It’s one thing to go off-roading every now and then, but learning how to take your mountain biking to the next level — off the rail trails paths and deep into the woods — can be an intimidating process.
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The biggest thing to remember is that you don’t have to keep up with more experienced friends, says Curtis Keene, a professional mountain bike racer. “Keep it simple, stay in your comfort zone, and just enjoy being outside, in the trees. If you have a good time, you’ll be more likely to ride again, and you’ll naturally progress.”
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Of course, you can also bend the learning curve in your favor with expert know-how. Follow these tips to improve your skills (and stay safe) next time you take your wheels out on the trails.
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Pick the Right Ride
"These days there’s a bike designed for every conceivable terrain, so you want to ask yourself what type of riding you’ll be doing and what sort of trails you’ll be tackling most often before you go looking for a bike at your local dealer," says Lee McCormack, skills development director for the National Interscholastic Cycling Association and author of Mastering Mountain Bike Skills.
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"A mountain bike with 29-inch wheels and four to five inches of suspension works great on most trails," says McCormack. And if your trails have major turns or bumps, get a dropper seatpost. The variable-height post temporarily lowers your weight to help you fly through technical downhills, then raises to your optimal seat height to pedal back uphill.
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Assume the Attack Position
Ride with your elbows out a little bit, which puts you in prime attack position and keeps you more balanced on the bike. “That way, when you get to a rocky or root-filled section, it’s almost like you’ve got a second suspension tool to help absorb shock,” says Keene.
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Keep an Open Mind
When you see a big drop or a bunch of rocks ahead, it’s easy to freak yourself out. But don’t. “Stop if you need to, but stay calm, take a look at what you’re working with, visualize the ways that you could potentially go through, and then take the smoothest line you’ve got,” recommends Keene. “If you start braking or are going really slowly, it’s going to be much harder, so instead, simply trust your tires and just roll with it.”
Build Multi-Directional Strength
"The better you can move off your bike, the better you can move on your bike, and the better you can handle being thrown off of it," says McCormack, who encourages riders to practice moving in every direction every single day. Do rotational strength movements, like Woodchops, push and pull movements, lunges, squats, and deadlifts. Lunges in particular will help open up the fronts of your hips, which tend to tighten up from sitting on your bike and at your desk.
Take Turns Carefully
Blindly flying around the bend is usually a bad idea, especially if you’re on a new-to-you trail. “You should brake before you enter, make the turn, and then immediately look for the next one,” notes McCormack. Also, to stay balanced on the bike, keep the outside pedal down and your inside pedal up, placing most of your weight on the outside foot, says Keene.
Learn to Master the Downhills
Stay relaxed and remember: heavy feet, light hands. “Trust your bike, and you’ll be surprised at what the suspension can do. You can kind of float downhill, even if you’re going over rocks, roots, and other bumps,” says Keene. You also want to look ahead as you’re rolling, and the faster you go, the further ahead you need to look. “Your eyes should be scanning the terrain at least 10 or 15 feet ahead of you,” he notes.
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… And the Uphills
Climbing does not come easy for most of us, so you should take as much assistance from your gears as you can get. If possible, downshift into an easier gear before you start going uphill, and make sure you keep pedaling as you shift. To pedal efficiently uphill, and reduce back pain, keep your hips and spine aligned (don’t hunch over) and your core gently engaged,” says McCormack. “Focus on pushing the pedals across the top of the stroke. And if the climb is bumpy, get out of your saddle and drive all of your weight into your feet.”
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Prep Your Body Off the Bike
Riding isn’t the only way to become a stronger mountain biker. “My favorite cross-training exercise to perform regularly is the squat row. It teaches you how to simultaneously pull with your upper body, push with your lower body, and balance on your feet — just like you should on your bike,” says McCormack.
Attach a resistance band to a fixed object at waist-height. Stand with feet hip-width apart, holding ends of band in both hands (there should be slight resistance in band), arms extended in front of you. Squat, pushing butt behind you, keeping knees in line with ankles, and then stand back up as you pull elbows behind you. Do 20 reps.
Build Up Balance
If you can stay balanced on your bike, keeping your body weight between the wheels, then you’re more likely to stay upright while you ride. “Always think ‘heavy feet, light hands’ as you pedal, and that will help,” says Keene. You should work on building stability at the gym, too, through a variety of core-strengthening exercises, like planks, push-ups, yoga, and Pilates.
Dress the Part
Unlike road cyclists, you want to wear clothing that is loose, yet still fitted, says Keene. You should also choose full-fingered gloves, a helmet that fits you properly, a breathable, wicking shirt, and a pair of shorts that work best for you and the environment you’re riding in. For shoes, clipless or not, assume that at some point you’ll be out of the saddle, pushing your bike over some gnarly feature or up a too-steep hill.
By Lindsey Emery
