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Montana

Mountain Biking

 

Bike+Mountains = 

Excitement And Challenge

Tired of paved roads? Want to go where there aren't any speed limits?

 

 

If you answered yes, then your vehicle of choice could very well be a mountain bike. Ever since a group of friends took a fast-paced ride down a steep incline in Northwest Montana, mountain biking has been an exciting challenge to off-road riders.

  

Its inclusion as an event in the 1996 Olympics confirmed what riders already know: Mountain biking is one of the fastest growing sports in the world, both in popularity and participation.

  

If you've never been on a mountain bike you might wonder what all the fuss is about. Many riders say it's the freedom. After all, destinations are unlimited on these machines built for rough terrain.

 

 

 Mountain Biking in Rough Terrain

 

 

The right equipment

 

Mountain bikes are sturdier than your average 10-speed or hybrid bicycle so they can withstand rough roads. They have wide tires that grip the trail, and cantilever brakes, similar to those found on a motorcycle.

  

When purchasing a mountain bike, be sure that it isn't too large. You should always be able to put a foot on the ground to steady yourself. A helmet is a must, and knee and elbow pads are sure-fire scar preventers.

 

 

Your body on a bike

 

Riding a bike is one of the best cardiovascular exercises around. Not only does it provide an aerobic workout, but it strengthens the large muscles of the lower body, including the thighs, hips and buttocks, without putting a lot of stress on the joints. The upper body and arms come into play when climbing hills.

  

Always warm up before you begin your ride. Pedal in a low gear over flat terrain until you begin to sweat or feel warm.

  

This usually takes about five to 10 minutes. And don't neglect to cool down when you come to the end of your ride. Gradually lowering your heart rate can help prevent the pooling of lactic acid in the muscles. Again, pedal slowly in a low gear.

 

 Northwest Montana

 

 

On the trail

 

Practice makes perfect isn't a cliche when it comes to handling a mountain bike. Once you start heading up hills and mountains and over rocks and steep falls, you'll need to rely on your instincts, which, if they don't come naturally, develop through practice.

  

One of the first things to do is to get a feel for how the brakes work. The front brake on a mountain bike usually has more power than the back, and pulling it alone may send you flying over the handlebars. Practice quick stops before you hit the trail so you can feel how your weight may affect how you stop.

 

Cantilever brakes are stronger than those on other bikes, allowing riders to control factors such as their rate of decline. When descending a hill, lightly squeeze and release the brakes - a technique called feathering - to prevent the wheels from locking.

 

Change gears as it becomes necessary in order to keep a steady cadence. Use a low gear when you need power, and a high gear when you want speed.

  

Climbing requires a shift in your weight that will control the tires' grip on the ground. Short, steep hills may require out-of-the-seat pedaling to garner more power.

  

If you try this on a long climb, however, you'll likely tire before you reach the top. Shift your weight forward, off the seat if necessary, to gain the power you need.

 

 

Get pedaling

 

You can obtain information about trails in your area from your local library or mountain-biking group. The sooner you start pedaling, the sooner you can test your limits - those set by both your body and your mind.

 

 Source: www.acefitness.org

Notice:Fit Facts are taken from ACE FitnessMatters® magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, a bimonthly magazine, is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters online at http://www.acefitness.org/fitnessmatters or call 1-800-825-3636.

The American Council on Exercise® of San Diego, California (ACE®) does not endorse or promote the companies, products or services that reside on this website. ACE does not receive revenue generated from any organizations that advertise on this web site. Copyright 2005 American Council on Exercise. All Rights Reserved.

 

 

Montana Road Trip

 

 

 

IMBA's Rules of the Road

 

Thousands of miles of dirt trails have been closed to mountain bicyclists.

 

 

The irresponsible riding habits of a few riders have been a factor.

 

Do your part to maintain trail access by observing the following rules of the trail, formulated by IMBA, the International Mountain Bicycling Association. IMBA's mission is to promote environmentally sound and socially responsible mountain bicycling.

 

 

 

1. RIDE ON OPEN TRAILS ONLY.

 

 Respect trail and road closures (ask if not sure), avoid possible trespass on private land, obtain permits or other authorization as may be required. Federal and state wilderness areas are closed to cycling. The way you ride will influence trail management decisions and policies.

 

 

 

 

2. LEAVE NO TRACE.

 

Be sensitive to the dirt beneath you. Even on open (legal) trails, you should not ride under conditions where you will leave evidence of your passing, such as on certain soils after a rain. Recognize different types of soils and trail construction; practice low-impact cycling. This also means staying on existing trails and not creating new ones. Don't cut switchbacks. Be sure to pack out at least as much as you pack in.

 

 

 

3. CONTROL YOUR BICYCLE!

 

 Inattention for even a second can cause problems. Obey all bicycle speed regulations and recommendations.

 

 

 

 

 

4. ALWAYS YIELD TRAIL.

 

 Make known your approach well in advance. A friendly greeting or bell is considerate and works well; don't startle others. Show your respect when passing by slowing to a walking pace or even stopping. Anticipate other trail users around corners or in blind spots.

 

 

 

5. NEVER SPOOK ANIMALS.

 

 All animals are startled by an unannounced approach, a sudden movement, or a loud noise. This can be dangerous for you, others, and the animals. Give animals extra room and time to adjust to you. When passing horses, use special care and follow directions from the horseback riders (ask if uncertain). Running cattle and disturbing wildlife is a serious offense. Leave gates as you found them, or as marked.

  

 

 

6. PLAN AHEAD.

 

Know your equipment, your ability, and the area in which you are riding and prepare accordingly. Be self-sufficient at all times, keep your equipment in good repair, and carry necessary supplies for changes in weather or other conditions. A well-executed trip is a satisfaction to you and not a burden or offense to others.

 

 

 

 

Always wear a helmet and appropriate safety gear.

 

 

 

KEEP TRAILS OPEN BY SETTING A GOOD EXAMPLE OF ENVIRONMENTALLY SOUND AND SOCIALLY RESPONSIBLE OFF-ROAD CYCLING.

 

If you have any questions or comments, you can contact IMBA at:

IMBA

P.O. Box 7578

Boulder, CO 80306-7578 USA