{"id":193,"date":"2017-04-12T22:01:41","date_gmt":"2017-04-12T22:01:41","guid":{"rendered":"http:\/\/performancehigh.com\/?p=193"},"modified":"2017-12-02T22:16:03","modified_gmt":"2017-12-02T22:16:03","slug":"get-ready-mtn-bike-season-4-tips","status":"publish","type":"post","link":"https:\/\/performancehigh.com\/get-ready-mtn-bike-season-4-tips\/","title":{"rendered":"Get Ready for Mtn Bike Season with these 4 Tips"},"content":{"rendered":"

It’s Spring!\u00a0 The temps are warming up, the flowers are popping, the birds are singing…and the trails are getting ready to ride!!\u00a0 Get ready for the dirt with these mtn bike tips!<\/p>\n

\"mtn<\/a><\/p>\n

<\/u><\/u><\/u>Tune Up Your Steed<\/h3>\n

<\/u><\/u>If you’re like me, at the end of last season you put your trusty mtn bike into storage in whatever condition it ended up in.\u00a0 And…if you used it well last summer…your bike for sure developed a few issues in need of repair.\u00a0 Remember that he fun & safety of your next ride depends on your bike working well.\u00a0 First order of business should be a good tune up & there’s no better time than the present!\u00a0 If you’re looking for a great mechanic, contact Steve Parrish at Dirt Dart Mobile Bike Service.\u00a0 He makes house calls!<\/p>\n

<\/u><\/u><\/u>Tune Up Your Body<\/h3>\n

<\/u><\/u>With a few weeks to go before mtn bike season hits full force, now’s the time to focus on getting your body prepared for the rigors of off-road riding.\u00a0 While riding the trails is about the best way to get in shape, doing a bit of prep work beforehand will boost your fun quotient!\u00a0<\/u><\/u><\/p>\n

Endurance Work<\/b>\u00a0– Do some solid cardio workouts 2x per week for at least 30min to build your fitness base – if possible, lean toward leg-intensive exercise like walking\/running, hiking, road cycling & stairclimbing.\u00a0 These should be at lower intensity & focus on increasing distance and\/or time.<\/u><\/u><\/p>\n

Interval Work<\/b>\u00a0– Climbing up & down hills requires that your body recover quickly.\u00a0 To simulate this add interval training into your program (spin classes are great for this) 1-2x per week.\u00a0 Focus for these workouts is to take your HR up into your uncomfortable zone, back off & let it recover, then repeat.\u00a0<\/u><\/u><\/p>\n

Strength Work<\/b>\u00a0\u2013 Mtn biking requires a good amount of strength from both lower & upper body.\u00a0 In order to make it up the steeper hills you\u2019ll need to put more force into your pedals.\u00a0 You\u2019ll also need to be able to pull strongly on those handlebars to keep the front end down.\u00a0 A solid, full-body strength training program is a must for getting the most out of your riding time.\u00a0 Aim to do weights 2-3x per week for best results.<\/p>\n

\"Mtn<\/a><\/p>\n

<\/u><\/u><\/u>Get Safe<\/h3>\n

<\/u><\/u>In addition to tuning up your bike, work on a few other safety issues.\u00a0<\/u><\/u><\/p>\n

Helmet<\/b>\u00a0– Do you need a new one?\u00a0 Remember that these break down in sunlight so if it\u2019s been 5+ years, you\u2019re due for a new one.\u00a0<\/u><\/u><\/p>\n

Bailing Out<\/b>\u00a0\u2013 These skills are SUPER important to get good at.\u00a0 Can you easily & confidently step down with either foot??\u00a0 Can you dismount off the BACK of the bike?\u00a0 Practice your bail out skills on the flats so you\u2019re ready to do them on trail in any conditions.<\/p>\n

<\/u><\/u><\/u>Technique Training<\/h3>\n

<\/u><\/u>The demands of negotiating rough, uneven terrain on a bike require a high level of technique & skill.\u00a0 Even if you can\u2019t get out on the trails yet you can still start working on this area.\u00a0<\/u><\/u><\/p>\n

Balancing\u00a0<\/b>– On a less-traveled road, ride a straight line.\u00a0 Use a painted line as your guide & try to hold your line.\u00a0 By doing this you\u2019ll get good at using your knees & elbows to gently pull the bike back in line & keep it there. \u00a0Super slow riding is also a great way to work on balance.\u00a0 How slow can you go & still ride straight!<\/u><\/u><\/p>\n

Turning<\/b>\u00a0– Find a quiet parking lot & start riding in a circle and\/or Figure 8\u2019s.\u00a0 Gradually tighten the turning radii bit by bit working to control the path of the bike.\u00a0<\/u><\/u><\/p>\n

Obstacles<\/b>\u00a0\u2013 Find curbs and\/or parking space barriers to negotiate over.\u00a0 Create your own obstacle course by setting out rocks, boards, branches\u2026anything you can find\u2026to go up & over.\u00a0 Do this on uphills as well as downhills & you\u2019ll be that much more ready for the trails!<\/u><\/u><\/p>\n

\"Group<\/a><\/p>\n

<\/u>\u00a0<\/u><\/p>\n

Cheers,<\/u><\/u><\/p>\n

<\/u>\u00a0<\/u><\/p>\n

Coach Michelle<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

It’s Spring!\u00a0 The temps are warming up, the flowers are popping, the birds are singing…and the trails are getting ready to ride!!\u00a0 Get ready for the dirt with these mtn bike tips! Tune Up Your Steed If you’re like me, at the end of last season you put your trusty mtn bike into storage in<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":197,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3],"tags":[],"class_list":["post-193","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-tip"],"yoast_head":"\nGet Ready for Mtn Bike Season with these 4 Tips - Performance High<\/title>\n<meta name=\"description\" content=\"Mtn Bike Tips to get you ready to hit the dirt! 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