Extreme Sports : Mountain Biking

        Mountain biking is not only a great way to get in shape, but also is a way to see beautiful places and get in touch with nature. There are thousands of great trails across the US and world that are challenging and fun to ride. Today's mountain bikes have become powerful yet light and give way to amazing riding experiences. Below are great online resources that teach the basics of mountain biking and how and where to get started.

Good Luck and Have Fun,

Duncan Davis

 Learning Mountain Biking

Table of Contents:

• Introduction

• Equipment for mountain biking

• Injuries and protective gear

• Types of mountain bikes

• Types of mountain biking

• Advocacy

• Environmental impact

Introduction

Mountain biking is a sport which consists of riding bicycles off-road, often over rough terrain, using specially adapted mountain bikes or hybrid/cross road bikes. Mountain bikes share similarities with other bikes, but incorporate features designed to enhance durability and performance in rough terrain.

Mountain biking is growing but can generally be broken down into multiple categories for example: cross country, downhill, freeride, All Mountain, Urban trials/street riding and Dirt Jumping. Each has differing levels of safety-consciousness and varying types of mountain bikes and riding gear. A combination sport named mountain bike orienteering adds the skill of map navigation to mountain biking.

This individual sport requires endurance, core strength and balance, bike handling skills (time in the saddle) and self-reliance. Advanced riders exhibit extreme risk taking performing aerial maneuvers and steep technical descents. It can be performed almost anywhere from a back yard to a gravel road, but the majority of mountain bikers ride off-road trails, whether country back roads, fire roads, or singletrack (narrow trails that wind through forests, mountains, deserts, or fields). There are aspects of mountain biking that are more similar to trail running than regular bicycling. Because riders are often far from civilization, there is a strong ethic of self-reliance in the sport. Riders learn to repair their broken bikes or flat tires to avoid being stranded miles from help. This reliance on survival skills accounts for the group dynamics of the sport. Club rides and other forms of group rides are common, especially on longer treks.

The history of the mountain bike includes contributions from cyclo-cross in Europe, the Roughstuff Fellowship in the UK, and modified heavy cruiser bicycles used for freewheeling down mountain trails in Marin County, California. However, it was not until the late 1970s and early 1980s that road bicycle companies started to manufacture mountain bicycles using high-tech lightweight materials. Throughout the 1990s and 2000s, mountain biking moved from a little-known sport to the mainstream.

Equipment for mountain biking

Mountain bikes

Mountain bikes differ from other bikes primarily in that they incorporate features aimed at increasing durability and improving performance in rough terrain. Most modern mountain bikes have front fork or dual suspension, 26 inch and also 29 inch tires, and a wider, flat or upwardly-rising handlebar that allows a more upright riding position. They have a smaller, reinforced frame, usually made of wide tubing. Tires are usually wide and knobbly, and mounted on rims which are stronger than those used on most non-mountain bicycles. Compared to other bikes, mountain bikes more frequently use disc brakes and indexed gears. They also tend to have a larger gear ratio to facilitate climbing steep hills and traversing obstacles. Generally speaking, enhanced durability and off-road capabilities also result in a heavier bicycle weight than road touring bicycles. Recent trends include the use of fixed gear systems, single speed systems and internal gear systems.

Clothing

Helmets provide important head protection, as falls can occur over rough, rocky, sandy, or mountainous terrain. Helmets include full-faced helmets or regular cycling helmets, although many urban or street riders use shell helmets similar to those used for skateboarding.

Gloves differ from road touring gloves, are made of heavier construction, and often have covered thumbs or all fingers covered for hand protection. They are sometimes made with padding for the knuckles.

Glasses with little or no difference from those used in other cycling sports, help protect against debris while on the trail. Filtered lenses, whether yellow for cloudy days or shaded for sunny days, protect the eyes from strain.

Shoes generally have gripping soles similar to those of hiking boots for scrambling over un-ridable obstacles, unlike the smooth-bottomed shoes used in road cycling. The shank of mountain bike shoes is generally more flexible than road cycling shoes.

Clothing is chosen for comfort during physical exertion in the backcountry, and its ability to withstand falls. Road touring clothes are often inappropriate due to their delicate fabrics and construction. Only cross country racers tend to opt for the aerodynamics of tight fitting lycra cycling clothes.

Hydration systems are important for mountain bikers in the backcountry, ranging from simple water bottles to water bags with drinking tubes in lightweight backpacks (e.g., Camelbaks).

A GPS navigation device is sometimes added to the handlebars and is used to display and monitor progress on trails downloaded from the internet or pre-made mapping systems, record trails on the fly, and keep track of trip times and other data.

A pump to inflate flat tires, bike tools and extra bike tubes are important, as mountain bikers frequently find themselves miles from help, with flat tires or other mechanical problems that must be handled by the rider.

Injuries and protective gear

Prevention

The risk of injury is inherent in the sport of mountain biking, especially in the more extreme disciplines such as downhill biking. Injuries range from relatively minor wounds, such as cuts and abrasions from falls on gravel to serious injuries such as striking the head or spine on a boulder or tree. Protective equipment can protect against minor injuries, and reduce the extent or seriousness of major impacts, but it cannot protect a rider against the most serious impacts or accidents.

To truly reduce the risk of injury, a rider needs to take steps to make injuries less likely, such as picking trails that they can handle given their experience level, ensuring that they are fit enough to deal with the trail they have chosen, and keeping their bike in top mechanical shape. If a mountain biker wishes to explore more dangerous trails or disciplines (types of mountain biking) such as downhill riding, they will need to learn new skills, such as jumping and avoiding obstacles. Fitness is another issue; if a rider is not in good enough shape to ride a certain class of trail, they will become fatigued, which puts them at a higher risk of having an accident. Lastly, maintenance of one's bike needs to be done more frequently for mountain biking than for casual commuter biking in the city.

Mountain biking places much higher demands on every part of the bike. Jumps and impacts can crack the frame or damage the derailleurs or the tire rims, and steep, fast descents can quickly wear out brake pads. Thus, whereas a casual in-the-city rider may only check over and maintain their bike every few months, a mountain biker should check and lube the bike before every ride.

Protective gear

The style and level of protection worn by individual riders varies greatly and is affected by many factors including terrain, environment, weather, potential obstacles on the trail, experience, technical skill, fitness, perceived risk, desired style and others too numerous to mention. As a general rule, if everyone else at the bike park is wearing a lot of protective gear it is a fair guess that a degree of protection is desirable. However, it does not follow that if someone is wearing no protection at all it is a good idea to copy them. They may be a very good rider, completely foolhardy or have no idea whatsoever what he/she is doing or how dangerous what they are about to ride is. A cross-country helmet and simple long fingered gloves are a good minimum for the majority of riding.

Limb protection becomes important when speeds rise, surfaces become loose and sketchy, terrain technical and crashes more common and more severe. Full-face helmets and armored suits or jackets are more suited to "gravity" and "air"-orientated disciplines which use jumps and drops, where their extra bulk and weight is outweighed by the bigger and more frequent crashes with worse consequences. Still, within the XC community, the typical road-racing attire is what most riders use. Whatever protection is used it should fit well, be comfortable (or it won't be worn) on the bike as well as in the shop and suited for the particular type of riding. Gloves can offer increased comfort while riding, by alleviating compression and friction, and protection in the event of strikes to the back or palm of the hand or when putting the hand out in a fall. Gloves also protect the hand, fingers, and knuckles from abrasion on rough surfaces such as concrete. Many different styles of gloves exist, with various fits, sizes, finger lengths, palm padding and armor options available. Armoring knuckles and the backs of hands with plastic panels is common in more extreme types of mountain biking.

Helmets

The use of helmets, in one form or another, is almost universal amongst all mountain bikers. The main three types are cross-country, rounded skateboarder style (nicknamed "half shells" or "skate style") and full face. Cross-country helmets tend to be light and well ventilated, and more comfortable to wear for long periods, especially while perspiring in hot weather. In XC competitions, most bikers use the usual road racing style helmets, for their lightweight and aerodynamic qualities. Skateboard helmets are simpler and cheaper than other helmet types; provide greater coverage of the head and resist minor scrapes and knocks. Unlike road biking helmets, skateboard helmets typically have a thicker, hard plastic shell which can take multiple impact before it needs to be replaced. The trade-off for this is that they tend to be much heavier and less ventilated (sweatier), therefore not suitable for endurance-based riding.

Full-face helmets (BMX-style) provide the highest level of protection, being stronger again than skateboard style and including a jaw guard to protect the face. The weight is the main issue with this type but nowadays they are often relatively well ventilated and made of high-tech materials, such as carbon fiber. As all helmets should meet minimum standards, SNELL B.95 (American Standard) BS EN 1078:1997 (European Standard), DOT or "motorized ratings" are making their way into the market.

The choice of helmet often comes down to rider preference, likelihood of crashing and on what features or properties of a helmet they place emphasis. Helmets are mandatory at competitive events and almost without exception at bike parks, most organizations also stipulate when and where full-face helmets must be used.

Body armor and pads

Many companies also produce other items of protective gear, often nicknamed "armor" to protect limbs and trunk in the event of a crash. While initially made for and marketed at downhillers, freeriders and jump/street riders, body armor has trickled into other areas mountain biking as trails have become faster and more technical. Armor ranges from simple neoprene sleeves for knees and elbows to complex, articulated combinations of hard plastic shells and padding that cover a whole limb or the entire body. Some companies market body armor jackets and even full body suits designed to provide greater protection through greater coverage of the body and more secure pad retention. Most upper body protectors also include a spine protector that comprises plastic or metal re-enforced plastic plates, over foam padding, which are joined together so that they articulate and move with the back. Some mountain bikers also use BMX-style body armor, such as chest plates, abdomen protectors, and spine plates. New technology has seen an influx of integrated neck protectors that fit securely with full face helmets.

There is a general correlation between increased protection and increased weight/decreased mobility, although different styles balance these factors differently. Different levels of protection are deemed necessary/desirable by different riders in different circumstances. Backpack hydration systems such as Camelbaks where a water filled bladder is held close to the spine are used by some riders for their perceived protective value. However, there is only anecdotal evidence of protection and with the exception of one specific product by the company Deuter, they are never sold as spine protection.

First aid

Mountain biking groups often carry first aid kit so that they are able to clean and dress cuts and abrasions and splint broken limbs. Experienced mountain bike guides may be trained in dealing with suspected spinal injuries (e.g., immobilizing the victim and keeping the neck straight). Seriously injured people may have to be removed by stretcher, by a motor vehicle suitable for the terrain, or by helicopter.

Types of mountain bikes

Most mountain bikes are designed for specific functions, but they all share a few basic characteristics.

Wheels and tires

Mountain bike wheels are robust, with many spokes, and usually 26” in diameter.  29” wheels are becoming more common, because they roll over obstacles easier, although these wheels are often less maneuverable.  Tires come is different treads depending on the type of terrain and the weather, but all are designed to be ‘knobby’ for good traction, and to shed mud and dirt easily.

Brakes

Some mountain bikes have traditional cantilever brakes like road bikes, but more and more riders are opting for the additional braking power of hydraulic disc brakes.  Disk brakes are heavier, and harder to maintain, but they are more effective at stopping a heavy bike travelling on uneven ground.

Front suspension

Almost all mountain bikes will come with some degree of front suspension, or ‘shock’ on the fork of the bike.  This is essential to allow the front wheel to maintain momentum as it rolls over rocks, roots, and other obstacles. Some bikes allow the rider to adjust the suspension while riding, so they can opt for a stiffer ride when climbing ills, and then a softer ride for bumpy trails. 

Rear suspension

Bikes without any rear suspension or shock are called ‘hardtails’.  These bikes are stiffer, more responsive and lighter, so are  a popular choice for racers.  A rear shock, or a ‘full suspension’ bike, with up to 5” of travel is a good choice for a novice rider, or a rider that expects to ride of technical or bumpy trails.  Some bikes have up to 7” of travel in the rear shock for jumping and tricks; these bikes are harder to pedal as much of the rider’s power is absorbed by the shock itself, but they certainly make for a more comfortable ride on very difficult terrain.

Gears

Mountain bikes usually have plenty of gears to make pedaling up hills, on rough terrain, and through sand and mud easier.  Shifters are normally on the handlebars, or you can find ‘grip shifters’ which the rider operates by squeezing and turning the handlebar grips.  Having the shifters in easy reach is essential, as most riders won’t want to take their hands off the handlebars on tricky terrain!

To allow for more ground clearance for the chain, many bikes fit plastic guards to the chainrings, and some designs use pulleys and other technology to keep the chain clear of roots and rocks.

Pedals

Bicycle pedals vary from simple platform pedals, where the rider simply places the shoes on top of the pedals, to clipless, where the rider uses a specially equipped shoe with a sole that engages mechanically into the pedal. Pedals with toe cages (clips) are rarely used anymore as they take longer to get out of than clipless or platform if one takes a fall on the rough terrain.

Types of mountain biking

Mountain biking is dominated by these major categories:

Downhill (DH)

Downhill  is, in the most general sense, riding mountain bikes downhill. The rider usually travels to the point of descent by means other than cycling, such as a ski lift or automobile, as the weight of the downhill mountain bike often precludes any serious climbing. While cross country riding inevitably has a downhill component, Downhill (or DH for short) usually refers to racing-oriented downhill riding. Downhill-specific bikes are universally equipped with front and rear suspension, large disc brakes, and use heavier frame tubing than other mountain bikes. Because of their extremely steep terrain (often located in summer at ski resorts), downhill courses are one of the most extreme and dangerous venues for mountain biking. They include large jumps (up to and including 12 meters (40 feet)), drops of 3+ meters (10+ feet), and are generally rough and steep top to bottom.

To negotiate these obstacles at race speed, racers must possess a unique combination of total body strength, aerobic and anaerobic fitness, and mental control. Minimum body protection in a true downhill setting is knee pads and a full face helmet with goggles, although riders and racers commonly sport full body suits to protect themselves. Downhill bikes now weigh around 16-20 kilos (35-45 lbs), while professional downhill mountain bikes can weigh as little as 15 kilos (33 lbs), fully equipped with custom carbon fibre parts, air suspension, tubeless tires and more. Downhill frames get anywhere from 170-250 millimeters (7 to 10 inches) of travel and are usually mounted with a 200 millimeter (8 inch) travel dual-crown fork.

All-mountain (AM)

The all-mountain bike category covers general off-road riding over tough terrain, usually for recreation, endurance events, and touring.  All mountain bikes typically have 125-180 millimeters (5-7 inches) of rear and front suspension travel and stronger components than XC models, while still providing overall weight suitable for climbing and descending on a variety of terrain.

Four Cross (4X)

Four Cross/Dual Slalom is a sport in which riders compete either on separate tracks, as in Dual Slalom, or on a short slalom track, as in 4X. Most bikes used are light hard-tails, although the last World Cup was actually won on a full suspension bike. The tracks have dirt jumps, berms, and gaps. Professionals in gravity mountain biking tend to concentrate either on downhill mountain biking or 4X/dual slalom because they are very different. However, some riders, such as Cedric Gracia, still do 4X and DH, although that is becoming more rare as 4X takes on its own identity.

Freeride / Big Hit / Hucking

Freeride, as the name suggests is a 'do anything' discipline that encompasses everything from downhill racing without the clock to jumping, riding 'North Shore' style (elevated trails made of interconnecting bridges and logs), and generally riding trails and/or stunts that require more skill and aggressive techniques than XC. Freeride bikes are generally heavier and more amply suspended than their XC counterparts, but usually retain much of their climbing ability. It is up to the rider to build his or her bike to lean more toward a preferred level of aggressiveness.

"Slopestyle" type riding is an increasingly popular genre that combines big-air, stunt-ridden freeride with BMX style tricks. Slopestyle courses are usually constructed at already established mountain bike parks and include jumps, large drops, quarter-pipes, and other wooden obstacles. There are always multiple lines through a course and riders compete for judges' points by choosing lines that highlight their particular skills. A "typical" freeride bike is hard to define, but 13-18 kilos (30-40) lbs with 150-250 millimeters (6-10 inches) of suspension front and rear.

Dirt Jumping (DJ)

Dirt jumping is one of the names given to the practice of riding bikes over shaped mounds of dirt or soil and becoming airborne. The idea is that after riding over the 'take off' the rider will become airborne, and aim to land on the 'landing'. Dirt jumping can be done on almost anything but the bikes are generally smaller and more maneuverable hardtails so that tricks e.g. backflips, are easier to complete. The bikes are simpler so that when a crash occurs there are fewer components to break and cause the rider injury.

Trials

Trials riding consists of hopping and jumping bikes over obstacles, without touching a foot onto the ground. It can be performed either off-road or in an urban environment. It requires an excellent sense of balance. As with Dirt Jumping and BMX-style riding, emphasis is placed on style, originality and technique. Trials bikes look almost nothing like mountain bikes. They use either 20", 24" or 26" wheels and have very small, low frames, some types without a saddle.

Urban/Street riding

Urban or street riding is essentially the same as urban BMX (or Freestyle BMX), in which riders perform tricks by riding on/over manmade objects. The bikes are the same as those used for Dirt Jumping, having 24" or 26" wheels. Also, they are very light, many in the range of 25-30 lbs, and are typically hardtails with between 0-100 millimeters of front suspension. As with Dirt Jumping and Trials, style and execution are emphasized.

Cross-Country (XC)

Cross country is the most popular form of mountain biking, and the standard for most riders. It generally means riding point-to-point or in a loop including climbs and descents on a variety of terrain. A typical XC bike weighs around 9-13 kilos (20-30 lbs), and has 0-125 millimeters (0-5 inches) of suspension travel front and sometimes rear. Cross country also includes the largest contingent of racers and racing, with races held for most levels at thousands of events around the world each year.

Short Cross or Speed Cross (SC)

This is the newest form of mountain biking. The idea is to ride short, narrow forest paths with rocks, roots and dints, but not necessarily any ramps on them. The optimal length of the paths are from a few tens to hundreds of meters. The shortness is to provide extreme speed and thrill to get through the obstacles as fast as possible without crashing. The change in elevation of the paths does not have to be great. The ultimate direction of the paths from vertical aspect can be the both ways, either up or down. The transitions between these essential parts are to be taken lightly and stopping at the beginning of every path is to provide maximum amount of thrilling action gained through the speed. This form of mountain biking is similar to what might be experienced in a XC or downhill race. The bikes for this purpose can vary from XC to FR.

Advocacy

Mountain bikers have faced land access issues from the beginnings of the sport. Areas where the first mountain bikers have ridden have faced serious restrictions or elimination of riding.

Opposition to the sport has led to the development of local, regional, and international mountain bike groups. The different groups that formed generally work to create new trails, maintain existing trails, and help existing trails that may have issues. Groups work with private and public entities from the individual landowner to city parks departments, on up through the state level at the DNR, and into the federal level. Different groups will work individually or together to achieve results.

Advocacy organizations work through a variety of means including education, trail work days, and trail patrols. Examples of the education an advocacy group can provide include: Educate local bicycle riders, property managers, and other user groups on the proper development of trails, and on the International Mountain Bicycling Association's rules of the Trail. Examples of trail work days can include: Flagging, cutting, and signing a new trail, or removing downed trees after a storm. A trail patrol is a bike rider who has had some training to help assist other (including non cyclists) trail users.

The International Mountain Bicycling Association (IMBA), is a non-profit advocacy group whose mission is to create, enhance and preserve trail opportunities for mountain bikers worldwide. IMBA serves as an umbrella organization for mountain biking advocacy worldwide, and represents more than 700 affiliated mountain biking groups. In 1988, five California mountain bike clubs linked to form IMBA. The founding clubs were: Concerned Off Road Bicyclists Association, Bicycle Trails Council East Bay, Bicycle Trails Council Marin, Sacramento Rough Riders, and Responsible Organized Mountain Pedalers.

IMBA developed "Rules of the Trail" to promote responsible and courteous conduct on shared-use trails.

1. Ride On Open Trails Only

2. Leave No Trace

3. Control Your Bicycle

4. Yield to Others

5. Never Scare Animals

6. Plan Ahead

Environmental impact

The environmental impacts of mountain biking can be greatly reduced by not riding on muddy or sensitive trails, not skidding, and by staying on the trail. One of the great joys of mountain biking is that you can get exercise and fresh air while you enjoy the countryside – so it’s important to protect it!

http://en.wikipedia.org/wiki/Mountain_biking

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