Mountain Bike, health on two wheelsMountain biking or mountain biking is a relatively new sport, which emerged in the United States at the end of the 1970s and takes place in mountainous terrain or in those who have a similar terrain, with slopes, obstacles and winding paths.
This is done on a bicycle of mountain (MTB), also known as all terrain (MTB), which has a structure very different from racing and that is ideal for moving in natural landscapes that can offer stunning views, but also be demanding and changing, to be subject to weather.
While this activity requires some physical strength, his practice in a moderate degree of intensity is suitable for almost everyone, with the exception of those who suffer serious respiratory deficit and cardiovascular problems, as it can increase blood pressure, especially in competition tests.
Health on two wheelsIf we adopt a correct position on the saddle, mountain biking is an excellent activity to prevent back pain, because it stabilizes the trunk and strengthens your muscles, protecting the spinal column of vibration and shock.
Also for the knees, because the pressure that support during the cyclical movement of the pedal is infinitely smaller than in other sports such as jogging, cushioning that favors the diffusion of nutrients for cartilage, resulting in healthier and more resistant joints.
Despite this, is not recommended to shoot people with deviations of column or those who suffer from knee injuries such as Chondromalacia patella, patellar tendinitis and iliotibial band syndrome, some of the more common in mountain biking.
In any case, it is always advisable to undergo a physical, both prior and periodic, recognition in order to verify the training for this activity.
Among the benefits reported mountain bike included the following:
- It allows tone muscles and burn calories, helping to control weight and shape the figure.
- It improves coordination and balance skills.
- It significantly increases lung capacity.
- It encourages respect for nature and offers the chance to see unique landscapes while exercising.
- Physical barriers become challenges that enhance problem-solving and overcoming capacity also in the professional and personal.
- You can practice in group, improving teamwork and finding people who share your same interests.
- It improves the immune system.
- It releases endorphins, which act in the brain causing welfare.
Material for mountain bikingAs mountain biking practiced outdoors, when purchasing a computer it is necessary to take into account our own wingspan and fitness, as well as weather conditions and the field in which we are going to practice it. In this way, minimize the risk of accidents or unforeseen events.
You must also think in your level and the frequency with which you go to use it, since prices can vary widely between the simplest and the most professional.
The most essential equipment is composed by:
Mountain bikeIf it is the first time that we buy one, you should get advice by an expert, since there are many types, among which stand out:
- The rigid, most of which include suspension.
- Of suspension, which feature a picture with rear suspension system with front suspension fork and whose route varies depending on the mode that is practiced (All mountain, Enduro, Freeride, Downhill...).
- Of dirt jump, which are small, light and resistant, designed to make them all sorts of jumps and pirouettes.
- Electrics. They are the latest and often have an autonomy which ranges between 30 and 90 kilometers.
ShortsThe typical pants cyclist, featuring a protection padded crotch to avoid any inconvenience that may cause the seat in that area.
HelmetEssential to avoid serious consequences in bulky trauma, as well as hits from Chinese, branches or other objects that could have an impact on our minds during the pedaling. You must comply with the safety regulations, own ventilation slots and conform well to the skull, without tightening.
SunglassesThey protect from the Sun and dust and in addition, as the town, are necessary to avoid the impacts of mud, stones or insects in our eyes. The lenses must be unbreakable and UV protection, to avoid burns.
Water and foodIt is essential to carry water or isotonic drinks to hydrate ourselves, because we do not know where or when we swim in a sport which takes place off-road. We can carry them in a bottle attached to the frame of the bicycle or a backpack, where it must not miss fruit and energy bars.
Kit against unforeseenThe backpack should have a puncture repair kit (with cameras, patches, air pump, chain tool...) and front and rear lights for night driving. A GPS or compass and a small first aid kit are also advisable.
Documentation and mobile phoneEspecially useful in case of emergencies.
Specialized footwearIt tends to be made of synthetic materials, so just give of themselves. Therefore we must choose our exact size, without getting us to be fastened, because after a while of pedalling the foot swell easily. There are different latches, brands and models according to the discipline we undertake.
GarmentsTorso a comfortable t-shirt, can be used although jerseys conform more to the body and promote perspiration. Gloves prevent chafing in the hands and ensure the handlebar grip and light plastic raincoats or synthetic materials can save us from a cold if it starts to rain. In the case of women, bras or sports tops are best suited, by facilitating mobility and reduce impacts.
Photo cameraThat is your choice!
Where to practice mountain bikeMountain biking is practiced in plain dirt roads, closed natural circuits or routes recreational cross-country. But, depending on the mode, also takes place in parks jump, drops or slopes down with flags and similar to the ski gates, only suitable for bikers with many hours of training, extreme expertise and a team of MTB's first level, which should not miss knee pads and elbow pads.
If you are starting in this mountain bike and you still need to take technical and physical tone, in many rural villages in Spain you can find information on greenways or forest roads usually pass through its close by and that is very simple and nice roll, not be stony.
Many mountain biking trails extends through Spain. In regions such as Catalonia and the Basque country there are numerous centres of mountain bike (all terrain bike), which organized guided tours by privileged environments and, in addition, often rent GPS, costumes and offer service Bike wash.
Once we go fucking shooting and experience on that roll and roll we can introduce ourselves to any of multiple popular tests that take place the length and breadth of the skin of a bull and whose dates are available at various online portals. Programs ranging from small circuits and for the general public, as the activate Madrid (offering nine tours in the community, each with alternative routes) or those who regularly organize some provincial councils, to the prestigious Open (Madrid, Catalonia, Basque country, Asturcantabro...), which are for professionals.
Mountain bike trainingBest when starting to train for mountain biking is to enlist the help of friends with some experience in the scene or a preparer, which can design us a personalized plan to progress rapidly. Today it is common to contact via online communities, groups of mountain bikers to prepare or exit en route with them.
When time (actual and climatological) does not allow it, you can choose to roll, which is the riders what the tape running athletes. That is, a good choice to pedal indoors, without leaving home.
Duration, travel and training intensity must be increased gradually depending on age, experience, available time and physical condition of each individual, without forgetting the rest periods needed to recover and prevent injury.
It should be eating three hours before a practice session (especially foods rich in carbohydrates and mineral salts) and stretch before and after it.
Cycling gently on a flat terrain at the beginning and at the end, and between, changes of pace, ascents and descents or other exercises that strengthen our technique or raise our level of resistance, climbing or explosiveness is more normal. Of course, always adapting speed to our expertise on the two wheels.
It is important to vary the exercises, not accustomed to the body to a single type of effort to be aware, to achieve the set objectives.
Lesions typical of mountain bikingThese are injuries and most common problems which can arise in the practice of mountain biking:
Impacts on the ground, depending on its severity, can cause burns, scratches, fracture and ligamentous injuries such as sprains or dislocations, mostly in the upper extremities (shoulder, elbow, wrist and especially on the collarbone), the lower and the skull.
Other frequent pathologies are lesions in the knee (tendinitis, Chondromalacia patellae...), almost always repetitive stress involved in pedaling, as well as in the perineal area and the backbone, as a result of an improper position on the bike and long sessions on the saddle. There are also common ailments in feet and wrists, being one of the most common compression of the ulnar nerve.
However, we must bear in mind that mountain biking there are methods with very different degrees of danger and that, in general, the risk decreases significantly if we choose a team suitable to our physical peculiarities, we carry out the relevant mechanical maintenance, we know the terrain that we are going to go through and do case the training tips and common sense.