Getting Started with Mountain Biking

by Krista Park

The feeling of flying, swooping through the trees; free, fast, a smile on your face. There is a trail for everyone; flat, predictable and safe or crazy-steep with fast descents and tight trees. A time to spend with friends and family or time alone jamming to your ipod. An afternoon to meander from waterfalls to meadows or an all-out heart-pounding three-hour cross-country race. Whatever you need, your mountain bike can provide.

Atlanta , Northern Georgia and the Southeast offer amazing cycling opportunities. We have an awesome MTB community of cyclists, trails, festivals and races.

So how do you get started?

Pick a bike, accessorize, find a trail and go for a ride. Fitness? That will just happen. Cycling is one of the sports where everyone can have fun.

Pick a bike

Make sure it fits you well. If it does not fit, you will be fighting the bike and you could even end up with knee or back pain. To know how a bike should fit, visit your local bike shop and have someone demonstrate how to set up a bike correctly. I use Addictive Cycles in Braselton 770-965-8828, www.AddictiveCycles.com. Explain that you are there to learn exactly how a bike should fit; frame size, seat height and front to back position, crank length, handlebar height, stem length, etc.

After fit, consider components. Shimano LX are good, XT are better, XTR are very expensive (They are lighter and some will actually wear out faster). I use more SRAM than Shimano parts; they have a line as well, with X.0 being the top-of-the-line. An easy way to become familiar with component names is to look at the shops, on ebay, MTBR.com classifieds and bike manufacturer's advertisements. You don't need to buy the best components. Once you really start riding, parts will break and wear out; then you can upgrade one piece at a time. You will begin to develop a liking for one brand or one style over another.

Which bike you buy depends on how much you can spend. Unless you are searching for a downhill bike, I suggest purchasing a bike that weighs less than 30 lbs. Great deals can be found by buying used, but be sure you have a shop or qualified person look at it - a qualified person is not just someone who rides well, but one who knows if the chain is stretched, the frame is bent, the spring in the derailleur is shot, the bearings are in need of replacement, the fork needs to be rebuilt, etc. A shop will let you know if you are getting a good deal. But remember, a used bike has used parts, no warranty and you will pay for every tune-up. A used, full suspension, race-worthy bike (~25 lbs.) can be found for as little as ~$1,000-$1,500 and a recreational bike for much less. However, a new bike has many advantages; a local shop usually includes some level of maintenance and the bike comes with a warranty. Addictive Cycles, for example, offers lifetime adjustments free of charge with the purchase of a new bike, and if you buy new, you know your parts are new and the frame has not been stressed.

Accessorize

Buy a helmet and wear it! Make sure it covers your forehead. Tighten the strap at the back of the neck and bend at the waist; if it falls off, it is too big or you need to tighten it more. Fasten the chin strap; two fingers should fit between your chin and the strap. Tighten the strap in front of your ear and loosen the one behind if it is too close to your throat.

Carry water or a sports drink and drink often, every 10-15 minutes. You will ride further, faster and easier if you stay hydrated. Either purchase a water bottle or hydration pack. It is easier to drink from a hydration pack and will allow you to carry additional items.

Padded shorts, either baggy or tight, should be worn next to the skin and are worth the money. Bike shorts help prevent chafing and will absorb some impact.

Gloves are another important safety item; they help ensure your hands do not slip off the handlebars, protect your hands in a fall and absorb some of the vibration and impact while riding.

Pack tools to avoid being stranded on the trail. A spare tube, tire irons, CO2 or a pump, multi tool and chain tool are the selection of tools you should carry in a seat pouch or hydration pack. Learn how to use the tools; a maintenance clinic will review typical trailside repairs.

Find a trail

Take advantage of the local cycling community. Southern Off-Road Bicycling Association (SORBA) is the non-profit bicycle advocacy organization in the region. Visit the website, www.sorba.org for valuable information. Use the forum to find trails, ride partners, clinics, festivals, races, etc.

There are plenty of true beginner trails. Too timid to hit the trails right away, not comfortable on your bike, looking to increase your skills or want meet other riders? Attend a beginner's clinic.

Ride

Start by riding once or twice a week for 30-60 minutes. Walk whenever you want (We all did). Don't like the roots? Walk. Don't like the lip onto the bridge? Walk. Just notice how the bike reacts to the obstacles. It may slide on a root if you do not approach from a 90-degree angle; this will be good to know when you decide to ride over it. At first, pick short rides and don't stay out too long; focus on having fun.

As your fitness increases you will be riding the climbs. The next step is to continue riding after cresting the climb instead of stopping to catch your breath. Once you start to feel more comfortable on the trail, attempt the obstacles you have been avoiding. Look past the rock or root (It won't move and you already saw it). The faster you are going, the further ahead you should look.

When you hit an obstacle think �light� and �loose�; do not freeze up; keep pedaling. By remaining light on the bike you will be free to adjust your body weight. Keep your elbows bent and arms loose so they will act as shock absorbers. Right before you hit the rock or root, un-weight the front wheel (Make sure your body weight is not pushing on the handlebars, depending on the size of the obstacle you may have to pull up on the handlebars). Allow the bike to move below you; keep your weight on the pedals. As the front wheel rolls over the obstacle, the handlebars should fall away from your body; and your arms will naturally straighten. If your arms are not initially bent this will not work. It may appear as if you got behind your seat; you didn't move your body back but let the bike move under you. When the terrain flattens the bike will again adjust. When you start down a steep hill do not stay on the saddle but drop into the descent just as you went over the obstacle; let the bike drop into the descent, keep your rear behind the saddle, feather the brakes and keep your arms loose and slightly bent to soak up the bumps.

When climbing a steep hill, scoot up onto the tip of the saddle (so it is no longer comfortable), bend your elbows, keep your nose close to the stem and pull on the handlebars. You will not have all of your weight on the seat therefore you can shift forward and back as needed for traction. A strong core will help transfer the pull on the handlebars to power at your feet and help with balance.

If tight turns make you feel like you are fighting the bike, push the outside foot all the way down and swing the bent knee into the turn (away from the bike). You will be surprised how the bike seems to turn on its own, especially if you really swing your knee into the turn. Avoid the temptation to steer the bike, lean instead; but keep weight on the outside foot to avoid sliding out.

Interested in Racing?

Races are more than riding hard; they are fun social events.

Racing is not just for the advanced rider; however , a beginner rider should look for a race with a First-Timers' category as there are courses that are too difficult for a beginner. I entered my entire family in the Gainesville College Cross-Country First-Timers' Race including my 59-year-old Dad and 54-year-old Mom. My parents are not in shape and do not ride (This was my mom's second time on a bike trail since I was old enough to remember). Their only goals were: "Stay on the bike" and "Finish." They find our races inspirational so did it for the exercise and to motivate themselves to begin biking for fitness.

For the advanced rider there are many races from which to choose. I try to post all regional series' information on my website. SORBA's racing forum is a great place to ask questions about racing in the southeast. If you are new to racing, a race clinic will give you valuable information about training, race preparation and strategy, fuel, heart rate monitors and more.

Most importantly, have fun! Get outdoors and ride!

This article was written by Krista Park, Pro Mountain Bike racer and Motorola Electrical Engineer. To schedule a clinic or contact Krista, visit www.KristaPark.com.