Master Mountain Biking

Mountain Biking in the Dolomites

35.7 – average days/year a MTBer hits the trail
40 – length (in mins) of the average adult ride
35 – percent of bike trips made by women
71 – percentage of Americans who want to ride more

Ride your bike: Live longer and healthier. Adult cyclists typically have a fitness level equivalent to someone 10 years younger and a life expectancy two years above the average. Sixty percent of car trips in the U.S. are for distances less than 5 miles and you can reap all the health rewards of cycling by riding just 60 miles per week.

Your Challenge: Clear an obstacle that’s always caused you to dismount before.

Timeframe: 3 months

Who’s Done it:

Erin Savarese | 42, Lafayette Hill, PA | “It took me a long time to conquer The Mother-a big, tricky climb-for the first time. Now, even though I don’t always make it up the hill, when I do, I know it’s going to be a good ride.”

Christina Faust | 36, Greensbouro, NC | “I fell just walking down a 12-foot steep on the course of my first downhill race. I still can’t believe I rode it, but people made it look easy and I finally learned to trust in my bike.”

ADVOCATE

Jenn Dice might be the dirtiest girl in Washington, D.C.-at least, when it comes to biking. Her politics? Relatively clean, she claims. As the government affairs director for the International Mountain Bicycling Association (IMBA) Jenn’s agenda is crystal clear: “We’re trying to make sure you have a great place to ride close to home,” says the 38-year-old who’s been riding knobby tires since 1998. Why does she work so hard so you can ride? Read on:

What does IMBA actually do?

In addition to lobbying local and national policy makers, we’ve been successful building literally hundreds of miles of trails all over the U.S. that are open to mountain bikes. We’re a great partner with land managers: raising money, building community support, and bringing the expertise and manpower required to build sustainable and fun trails.

Why is advocacy important?

Especially with mountain biking, it’s exciting to be part of a movement or campaign that’s bigger than yourself and your individual ride. As cyclists, our power is in our political clout and numbers. That’s what I take to elected officials: How many people does IMBA represent in their district? If I can show that I represent big numbers of cyclists, we have the numbers to really affect change.

[Read the rest of our conversation with Jenn here.]

What keeps us off the saddle?*

17.1% – Not enough women’s only options
9.7% – It’s expensive
25.7% – We’re too busy
38.4% – No info about MTBing or where to ride
60.6% – It’s too hard core

What we love about mountain biking?*

3.1% – Competition
14.9% – Fitness
29.6% – Speed & Adrenaline
40.4% – Nature, it’s hiking on a bike
11.9% – Community & Friendships

What would get you riding more?*

17.2% – If it was cheaper
36.5% – Women skills camps and events
42.9% – An MTB awareness campaign
56.1% – Being invited to ride by a gal pal

EVENTS: Where the Action Is

Fruita Fat Tire Festival
April 28-May 1 – A beer and singletrack extravaganza, this 3-day event draws thousands of riders to the 500-plus miles of trails in Colorado’s Grand Valley. Bonus: Live bands, good beer, and bone-tired riders whoop it up for a fun Saturday night blow-out. fruitamountainbike.com

Sea Otter Classic
April 14-17 – This family-friendly fest near Monterey, CA, brings enthusiasts and pros together in one of the largest road and mountain bike race events in the country. Bonus: The expo doubles as the launch pad for new products, look sharp for innovation sneak peeks. seaotterclassic.com

Dirt, Sweat & Gears
May 14 – The highlight of this down-home mountain-bike weekend near Fayetteville, Tennessee, is a 12-hour endurance race and a post-ride party. Bonus: Pro podium finishers of both sexes take home the same purse- do we hear equality of the sexes? dirtsweatandgears.com

GEAR

Osprey’s new Verve Hydraulics Series is dripping with hydration innovations: a magnetized hose keeper, a slosh-minimizing compression system, and an easy-loading reservoir. But, the real beauty of these packs is their on-trail performance: a stay-put fit, ventilated back, and interior pockets in each of the series’ sizes (four to 13 liters). ospreypacks.com; $64-$94

Participation Rate**
Women 27%
Men 73%

Age**
6-17 26%
18-24 11%
25-34 20%
35-44 20%
45-54 17%
55-64 6%

TOOLS OF THE TRADE

Don’t get caught-on the trail or at home-without the right tools to tune things up.

On the Trail:

• Hand pump or inflator
• Spare tube(s)
• Patch kit
• Multi-tool that includes tire levers and a chain breaker
• Mini pocket knife

In the Garage:

• Floor pump
• Cleaning rags
• Allen wrenches (2-8mm)
• Chain lube
• Bike repair stand
• Duct tape

MAINTAIN: Suspension Fork

Shock maintenance is simpler than you think, and a blown suspension fork could turn a pebbly descent into a buck-wild downhill. Improve your ride, impress your friends, and optimize your bunny hopping potential by knowing the key components of your front suspension system and how to adjust them. Follow these preventive maintenance tips from Nick DeLauder of Fox Racing Shox who warns, “Don’t be the person who rides until something breaks.”

• Set the sag-how much your shock compresses under body-weight stress-to use 25 percent of your shock’s total travel.
• Balance rebound damping to enhance comfort and efficiency with quick extension (to prep for the next bump) and restricted return speed (to prevent bucking).
• Adjust compression damping while you ride. “Lock out” mode  is incredibly efficient for pedaling, but it can compromise traction. Nick suggests increasing pedaling efficiency by using use low-speed compression adjust to tune out unwanted diving or compression. This allows for good traction and small bump absorption.
• Even tiny scratches on seals and stanchions lead to leaks and blow-outs. Clean your fork: wipe down with soapy water every ride or at least dry dust it if you have to skip one sudsy bath.

Inspect after every ride, check settings every 80 hours of use, and schedule a full service after 160 hours on your front fork or mid-season to replenish lubricants and clear contaminants.

GET STRONG: Split Jumps

The ultimate tool for cycling success: quads of steel. But, according to Ben Ollett, who’s helped coach pro mountain biker Heather Irmiger to her third National Championship win, “Balance is also key for better bike handling and quicker reaction time.” He recommends rapid-fire split jumps as an off-the-saddle way to build balance, strengthen your leg’s major muscle groups, and get fit for the explosive pedal-pushes it takes to clear tough trail sections.

• Start from a lunge position: right leg forward at a 90-degree angle with your knee directly above your ankle and your left leg extended back.

• Bend your arms and extend them opposite your legs (i.e. if your left leg is back, then your left arm is forward). All limbs should start and finish at 90 degrees.

• Spring into the air, switch arms and legs, and control your landing-think “light” and land softly on the balls of your feet. Repeat.

How Much? Start with 3 sets of 8 (count each jump as one) and progress to 3 sets of 20.

SKILL: Cornering

The key to cornering, according to National Mountain Bike Champion, Catharine Pendrel, is confidence. “The steeper and tighter the curve, the more you have to trust your bike,” she says, “as long as you look ahead and commit, your bike wants to go through it.” What’s the best thing about good technique? “Faster rides with liquid-like flow,” says Catherine, who suggests these tips that anyone can apply to build their skill.

Slow Down
Control your speed before the corner. Braking once you’ve started the turn zaps momentum for completing it, may cause skidding and loss of control, and necessitates pedaling-which reduces your flow-to pull out of the curve.

Change gears
Before you enter the curve-if you don’t have to pedal to get through it-shift into the gear you’ll need on the other side so you’ll be able to efficiently re-gain speed.

Look ahead
Having your eyes up and ahead once you’re into the corner makes it easier to let go of your brakes and sail through. Glancing down is okay, but a cardinal mountain-biking rule is to look up and where you want to go.

Position your body
The better you get as a rider, the more steering you’ll do with your body, says Pendrel. Point your hips and inside knee into the turn and keep your position over the top of the bike centered to help maintain control of the front wheel.

“I look at all aspects of cycling to see what I can work on: technical skills, pedal stroke, nutrition, time management, and motivation. There’s always room for improvement.” -Rebecca Rusch, two-time winner of the Leadville Trail 100

* Sacred Rides and IMBA, 2010; sacredrides.com; **Sporting Goods Manufacturers Assoc.; 2010 Sports Participation In America; sgma.com