Mountain biking through a forest

Just like shoes, you have to know what size you wear. Many bike riders are not aware as to the importance of riding a bike that fits the rider’s dimensions. There are many consequences and medical ramifications that become possible, due to performing physical activity in a wrong posture. Riding a bike of the wrong size, beyond being uncomfortable, is a medical hazard. Therefore, fitting the right bike size is an important issue for anyone intending on riding trails, whichever kind trail he intends to ride.

One of the important measures of a bike is its height. When you find a bike of you’re liking, stand over it. It is most important to have some space between your crotch and the top tube of the bike. If you can pick up the handle-bar to the point which there is an inch and half between the floor and the front tire – the height of the bike is about right. There can be a bit more of space – although any less can cause injuries while riding. Sit on the Saddle and put your feet on the pedals. For this stationary examination ask someone to support the bike so you will be able to put both your feet on the bike and pedal. Pedal to the point where one leg is at six O’clock and the other at twelve.

The leg who’s foot is at six should have a slight bend at the knee, yet not completely straight. The other leg’s thigh should be close (yet not completely) to being horizontal. These measurements will allow you to have healthy and enjoyable rides on the bike of your choice.

Mountain biking

Here are a few tips for how to dress for riding Downhill trail in winter conditions:

General:  You’ll get very hot when you’re fighting snow and mud. But when you get to a fast downhill, you’ll freeze. It’s best to layer so you can adjust your protection.

Bottom:  It is recommended to wear fleece-lined tights over standard biking shorts. If you get hot, you can strip and dump the tights in your bag. When you come home, you can drop the mud-covered tights and shoes on the porch, and go into the house clean. If you reach a fast downhill, a sweaty crotch can cool down VERY quickly if there’s only one layer.

Top:  Wearing a standard bike shirt over a very thin wool-acrylic long-sleeved upper body tight should keep you worm on a cold day. For protection from cold winds or if you intend on riding some fast downhill’s, add another nylon layer.

Gloves: It is best to use ski gloves.

Shoes: You can either use your summer shoes, wearing a double layer of socks, or purchase shoe covers, which insulate the shoe from cold temperature and moisture. There are special winter riding shoes that have extra padding, yet they are very expensive.

Mountain biking

•Before your vacation it is recommended to go to a health checkup with a physician.

•Warm up and stretch: Before every ride it is important to do some kind of form of warm up and stretching. Warming up increases your heart rate, increases your body temperature which makes your body ready for the exercise. Stretching the muscles makes them ready for the exercise by increasing their flexibility and warming them up. If you simply start your exercise without a warm up, then you are in a high risk for muscle injury.

•Avoid wrist and hand injuries: Wrist and hand injuries are very common among bike riders. These injuries are usually caused by the many shocks and impacts that the rider goes through while biking. Keeping the riders hands in the same position on the handlebar for a prolonged period while biking enhances the chance of wrist injury. Wrist and hand injuries can be prevented by wearing gloves and maintaining the suspension gear of our bike. It is important to occasionally take your hands off of the handlebar and shake them to restore circulation.

•Keep well hydrated: Many injuries and health hazards are the result of dehydration. Make sure you begin your ride with plenty of water and drink during your ride.

Mountain biking

1.Biking Backpack – Backpacks that are especially designed for mountain biking are sold in biking stores. These packs usually are healthy for your bank, comfortable and waterproof.
2.Water – For a ride lasting for more than an hour, bring 2 liters of water. I recommend bringing the water in a water device that can be put in your bag and allows you to drink at any time, hands free (these devices are also known as ‘water bags’)
3.Food – Bring light food such as fruit and energy bars.
4.Pump – Bring a pump that is powerful and small.
5.Two spare inner tubes – Even if you take many precautions, the likelihood for punctures in these trails are high.
6.First Aid Kit – Bring along the equipment that will allow you to take care of yourself reasonably until you get help. Most important is an elastic bandage. Make sure that it is in tact.
7.A Chain Splinter – Bring a good one.
8.Photographers – bring a camera!

Have a fun ride!

1. Stretching your calf: While bike riding, a lot of physical effort is done by your calf (the back part of the lower part of your leg) – Stand a step away from a wall or a strong support. Lean on the support with your forearms, while your head is resting on your hands. Take one leg ahead of the other. The front leg should be bent and the back leg should stay straight. Slowly move your hip forwards. Move forward slowly, until you feel that you are stretching the calf of the straight leg. Keep the foot of your straight leg flat on the ground. Hold the stretch for about 20 seconds.

2. Stretching the Achelles Tendon area: Stay standing in the same posture. Slightly bend the knee of your back leg, while keeping your foot flat. This stretches the lower areas that are closer to your ankle and Achilles tendon. Keep this stretch for about 10 seconds.

3. Stretching the upper hamstring and hip: sit down and hold the outside of your ankle with one hand. Hold your arm around the bent knee. Gently pull the bent leg towards your chest until you feel a stretch in the back of the leg you are holding. Hold this stretch for about 20 seconds. In order to perform this stretch you might want to sit against a hard surface for support.

These were only a few examples for stretching. These tips should not come instead of consulting a fitness instructor.

Width: There is a tradeoff considering width. On the one hand wide handlebars allow you to have a comfortable and firm grip. On the other hand, narrower handlebars make the bike easier to maneuver sharp turns and downhill trails of Morzine. Narrow handlebars make the bike more aerodynamic. The best compromise between the two is a width of about 15 cm wider than the width of your shoulders. In any case, the decision is very individual. Before choosing handlebars, such as most bike parts, it is best to ride with them a bit to decide if they are right for you.

Design and Materials: The two main components of handlebars, as of bike frames are aluminum and steel. One can find handlebars made of carbon fiber and titanium handlebars rarely. Just as in choosing a bike frame, the usual tradeoff considering handlebars is weight versus strength. If you are more or less an average bike rider it is best to pick a material that is in the middle of the two these two ends.

These were the first two categories you should think about when choosing handlebars for your mountain bike. Next time we’ll give a few more categories for you to think about, together with some riding tips.

Here are some useful tips given to me by professional mountain bike riders on keeping good technical care of your bike:

- Keep your chain lubricated. A lubricated chain will allow you to have a smoother bike ride.

- Replace your chain between 2-3 times a year (depends how much you ride regularly).

- Check all nuts and bolts after rides. Loose nuts or bolts can move important handles and leavers, which if taken out of their fitted position will lower the quality of your bike ride.

- Make sure you ride with the proper air pressure in your tires. When riding in harder terrain, it is recommended to lower air pressure on your bike.

One of the advantages of taking a biking vacation, and to Morzine especially is that you can learn a lot of important information on keeping up your bike from peer bikers and instructors. We’re expecting to see you in Morzine this summer!

This Blog will give a short summary on rim brakes. Most non professional bikers have rim brakes on their bikes. The tradeoff between rim brakes to disc brakes is between braking efficiency and light weight. Disc brakes are much more efficient brakes, yet rum brakes are much lighter.

Throughout the years, rim brakes have developed into many sub designs of braking systems such as V-brakes or U-brakes. The idea behind rim brakes is that, when squeezing the braking leaver on the handlebar, friction is made by pads (usually made of rubber or leather) onto the rim of the bike’s wheel and thus causing the bike to stop.

As said before, the main advantages of rim brakes are their low costs, light weight, simple maintenance and yet high power. Some of the main disadvantages using rim brakes are that they are prone to weather and track conditions much more than disc brakes. Rim brakes can get clogged up with mud or snow or can get lubricated by too much water. If you use rim brakes on your bike, you should get them checked every once in a while to make sure they are not worn down.

In conclusion, if you are about to purchase a mountain bike and are not yet professional, I would advise you to purchase rim brakes. On the other hand, for your next biking vacation in Morzine I would recommend trying something new and trying out a disc bake bike.

My distinct memory of the first downhill trail that I rode down is of a feel of adrenalin. The adrenalin levels you can get to riding downhill trails, especially riding down the trails of the French Alps are amazing. I can’t tell you that it wasn’t hard or that I didn’t fall down here and there (it takes time, effort and experience to be a expert downhill bike rider) – but I can definitely tell you one thing – at the end of the first trail and every other downhill trail I rode downhill since – my first thought is: "when and where can I do this again?".

I highly recommend trying out riding a downhill track. Be careful – it’s addictive!

* The first step to efficient braking is to make sure that the brakes are adjusted to the bike. The braking lever on the handle bar should be comfortable to the rider.
* While riding, when you notice that you’ll need to use the brakes soon, start breaking gradually and slowly. Don’t apply great pressure at once.
* Apply even pressure on the front and back brakes, in order to stop safely and efficiently. Applying pressure only on the back break will cause a slower stop. Applying pressure only on the back wheel is dangerous and can cause a nasty fall.
* Using the brakes is not the only way to stop your bike. You can use the terrain. If you are riding down a hill, if you wish to stop – find a short incline that will help lower your speed.
* If you feel that while turning you need to break, try to brake as far into the turn you can in order to avoid falling.
* An experienced rider was once asked what the best way to use bike brakes was. His answer was – Don’t use them. Find the way to control your bike with minimum breaking use.