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Mountain Biking at Mountain Trek
If you have taken the joy of mountain bike riding to the point where you're ready to invest in a good quality bike, then it pays to inform yourself as to the choices out there and the rationale behind many of the options and varieties available. Cost is often a reflection of quality, but it can also be a factor of extra "bells and whistles" that are not crucial to enjoyment or safety. The bikes at Mountain Trek are all newer models with aluminium frames and either front or full suspensions (also known as shocks). The aluminium frames are very strong and stiff, giving the biker a stable ride that handles rough terrain with ease. A bike with front suspension helps to "soak" up the trail and reduce the hand and arm fatigue that comes from bumps and braking. Bikes with full suspensions (shocks on front and rear wheels) are good for taller, heavier riders, or those wanting to ride steep, challenging hills. Full suspension makes for a comfier ride, but makes the bike heavier and less agile than the quicker front suspension bikes. For all but a few trails, full suspension is an unnecessary extra. Fitting the bike to the rider is important. Leigh, a bike expert at Gericks Cycle in Nelson, B.C. says a good fitting mountain bike will depend a lot on the rider's personal preference and comfort level. "The biker should be able to stand over the top bar with a few inches of clearance, and when seated a rider's elbows will be slightly bent. A person's back should not be too hunched over, and through different handlebar heights and lengths you can find an ideal fit. The pedals should be set so that the leg is slightly bent when the pedal is in its lowest position and still have good clearance of a few inches above the ground." The "extras" come in the form of add on or upgrade options, such as a seat based on comfort and anatomy, alternate handlebar grips etc.
The best bike and most perfect trail will
not have a chance to shine if the biker heads out for a day poorly
outfitted in the clothing department. Different weather possibilities need
to be covered, and the ongoing challenge of keeping a body in full
exertion dry and comfortable is a reality that needs to be addressed.
Clothing should be worn in layers and adapt to the environment and the
rider. A good bottom layer of synthetic material with long sleeves should
be the first item put on. The material, ideally a polyester blend, should
move sweat away from the body quickly while keeping the wearer cool on a
hot day. It should be worn with a pair of synthetic bottoms, either tights
or biking shorts (dependant on temperature) and both the top and bottom
should fit snugly but not constrict. A close fit ensures breathability and
affords the best temperature regulation. If the weather is cool, a second
layer of microfleece should be used, or a heavier weight base layer should
be used. A fleece top with a zip neck is easy to get on and off, and the
zipper allows for rapid ventilation if needed. A heavier weight pair of
riding shorts (usually made of reinforced nylon) is a good idea to keep
warm and protect the rider from the bushes and the trail in the event of a
fall. Carrying an ultra light wind/rain jacket is a wise precaution, and
becomes a must if riding in the mountains, where weather can change
rapidly. The key to this outermost layer is the need to be windproof and
WATER-RESISTANT. Water resistant fabrics are more breathable than
waterproof ones (such as Gore-Tex) and breathability is the key to comfort
while riding. Even in heavier rain, as you are riding and sweating the
water vapor coming off your body will push up through your layers of
fabric and keep the rain from coming in to your jacket, thus keeping you
dry. This holds true for all outside sports if you're sweating during a
highly aerobic activity. A waterproof outer layer is much more important
when the outside pursuit involves a moderate level of activity, such as
hiking.
Safe and efficient riding techniques are more about common sense than learned knowledge. A rider should keep his or her eyes looking ahead about 10-15 feet on the trail. Don't get into the habit of staring down at your tires and gears…you want to see what lies ahead. When you come to obstacles such as branches or rocks, look past or through them and let the bike carry you around or over them. The act of focusing on the obstacle will force your body to steer into it. Try to keep your pedaling (also known as cadence) at a constant level through the use of the gears. Shift your gears lower before going uphill, and shift up before flat and downhill sections. When braking, keep two fingers on your brakes and squeeze the right hand lever (which controls the rear brake) just a little sooner and more firmly than the left lever (for the front brake). The front brake provides over 75% of the stopping power, so don't be afraid of the left lever, just keep the rear brake on as well. When tackling an uphill grade, bend over a little more in the saddle and bring your knees up higher, using your legs to push you up. Don't forget to shift to a lower gear before hitting the hill. For descending, shift your weight back with your butt and straighten your arms out a little. This will keep your centre of gravity low and back, and you effectively fight the tendency to go forward over the handlebars. Most importantly, if you are new at the sport, or are on a bike you've not used before, spend some time at the start of the trailhead to get used to the bike.
When out bike riding on the trails, it's a good idea to carry first aid supplies and the knowledge needed to use them properly. That means taking a first aid course, preferably one directed towards biking if such a course is offered in your area. St. John's Ambulance or local colleges may be able to help you with these. The right first aid kit to carry is one geared towards the injuries associated with the sport. The most common injury is an abrasion…good old fashioned "road rash" ("trail rash' in this case!). These are handled by having and using antiseptic wipes, an antibacterial ointment such as Savlon or Baciguent (scrapes become infected easily) and bandages. Crepe and triangular bandages for wrapping and supporting sprains are also necessary, as well as tape, gauze for cleaning wounds and non-stick pads. Splints and webbing can be brought along to cover the rare event of someone in your group breaking something. This comes with a strong warning however, as a poor splinting job can cause as much pain as the fracture itself….again, the strong suggestion to take a first aid course! Extra tuck-ins you may wish to carry are electrolyte powders or tablets to offset the salts lost in sweat during vigorous activity, a chemical cold pack for injuries and an extra litre of water. Although not a safety issue as such, it goes without saying that it is essential to carry enough water with you to maintain proper hydration. A dehydrated person risks injury due to the overriding stress put on the body and ultimately the mind. Water bottles work, but even better are the water bladder/hose systems that allow you to continually sip small amounts of water often and help to keep you safe because of their comfortable positioning and hands free use (see the article on the Camelbac system in last month's newsletter).
Mountain Biking at Mountain Trek is a fast and fun alternative to Hiking. The emphasis is on safe riding and maximum exposure to the area's breathtaking trails. Whether cruising down one of the many back country roads, or twisting and turning through forested single track, the experience is sure to be one you'll remember. Ryan, your guide, couldn't be better suited to the job if he tried. With 13 years of mountain biking under his belt and the last 4 of those years spent guiding in the Kootenays, you have at your disposal someone who not only will get you off to a good start, but will find the right trail for your riding ability and style. A few of those trails might include a 10mile loop to Troup Junction along what was once a railway serving the towns of Nelson and Salmo. You'll ride over historic trestles and stop for lunch on the beach along the 90mile long Kootenay Lake. Or, you may find yourself on the 18 mile single track of the Galena Trail that passes through turn of the century ghost towns where silver ore was once mined and hundreds of people once lived. The day before your trip, the guides will have fitted you with the proper size and style of bike, based on your ability and comfort level desired. The day of your ride begins with a yoga/stretch class and is followed with a delicious and nutritious breakfast that will help to keep your legs pedaling. As you take a few moments to pack for the day, lunches, bikes and gear are being loaded up, and in no time you're on your way to the trailhead. While the bikes and gear are being unloaded you'll have time to adjust your clothing to suit the weather of the day and get your lunch tucked away in your pack or pannier. Once everyone is ready, Ryan will spend some time going over techniques and safety. Now the fun begins! As Ryan has suggested, you'll
position yourself leaving a few seconds worth of space between you and the
person in front. You'll soon catch on to the "buddy system"
whereby a warning of approaching obstacles and tricky sections are passed
along the chain, keeping all in the group informed and safe. There is time
to pace yourself, build confidence and take in the beauty that surrounds
you. The day and its joys will fly by, and in no time you'll find yourself
back in the vehicle heading for the lodge. There may be time left to poke
about in one of the local villages en route, but already your thoughts
have turned to being able to relive the memory of this wonderful day as
you allow a massage or soak in the hot tub turn you into molten bliss. | FitPlan |
Mountain Trek Fitness
Retreat & Health Spa, |
