Mountain Biking - Tips For Beginners

Mountain biking is a terrific way to combine adventure, fun and fitness with the great outdoors. It provides a great aerobic and anaerobic workout--burning fat, building strength and improving muscular endurance. It also enhances balance and coordination--all while you're enjoying beautiful scenery, which can decrease stress.

This biking sport differs from traditional biking because it involves rougher terrain, steep hills and quick gear changes. Nevertheless, novice bikers can enjoy the experience of mountain biking by starting slowly and building up their skill level.

It's a physically demanding sport because the body must be able to maneuver the bike over all types of terrain and, therefore, conditioning is important to help maintain control of the bike and to prevent injury.

To improve your basic fitness level, experts suggest you start riding at low intensity, 2 or 3 times a week for 40 to 60 minutes. To increase your aerobic capacity, ride as hard as you possibly can for 3 to 4 minutes, then decrease to a slower pace without stopping. Recover and then repeat.

It's also important to condition the upper body muscles needed to hold onto the bike and withstand the rigors of climbing steep trails. Lower body training is also necessary--strong hamstrings and calves help balance the bike, and strong back and abdominal muscles help withstand rough landings and steep hills. Strength train your upper and lower body on alternate days.

If you're a beginner, take a lesson or ride with an experienced mountain biker the first few times out. Start slowly on flat terrain, and gradually incorporate hills.

Once the basics are mastered, new skills and elements can be introduced, making the workout more challenging. And always mountain bike on a bike made for trail riding, as it not only saves your road bike from wear and tear, but it also helps by absorbing shock to your joints.

A mountain bike is lighter, but sturdier, than a traditional bike. The frame is wider and the tires are more textured for traction. Since steep hills are often part of the ride, the bike is equipped with up to 21 gears and the handlebars are upright so the cyclist can ride erect. Tire pressure is important for traction and control and must be based on a person's weight. Toe clips and straps help keep feet in place; although clipless pedals make it easier to dismount quickly, but are advised only for more advanced bikers.

Hitting the hills with a sturdy bike, a helmet and other safety equipment will make your trek safe, while providing a beneficial cardiovascular workout in the great outdoors.