Mountain Biking

Beginner Tips

Racer Tips

Nutrition

Equipment

Trail Rules

Beginner Tips

Consult a doctor if you have any doubts about your health prior to getting into riding.
Buy a decent bike. If you aren’t sure you will get into mountain biking for the long haul, it’s ok to buy a less-expensive bike. Do avoid department store bikes. You can get a decent mountain bike for $500 or less from a bike shop. It’s better to do that than buy a $100-$200 piece of junk that you will hate riding. I would rather see someone buy a used, bike shop, brand name bike from someone for cheap instead of buying a new bike from a dept. store that will frustrate you. If you absolutely know you will BE A MOUNTAIN BIKER for the long haul – then do some serious shopping and buy a good bike for at least $700 or more. I have found that is the level which performs good enough and will hold up under most conditions. I started riding and racing my $650 Trek 6500 hardtail mountain bike. I put over 3,000 miles on it (80% mountain), before buying my new steed; a 2003 Ellsworth Truth. BIG DIFFERENCE. Visit www.mtbr.com and look at reviews of bikes in your price range. Make a list. Then go to many bike shops and test ride them to see which one fits you the best. Ride them all twice on separate days. Don’t impulse buy or buy under pressure. Write down how you feel about each one – then buy the one that fit you the best. Even if it is $100 more than your budget – the comfort or reliability will be worth it. Don’t buy from a bike shop that is unfriendly or unhelpful – you will have to live with their service or lack thereof. Have the shop give you a proper fitting. They are supposed to be experts at adjusting your bike to make you comfortable. You may need to replace seats, pedals, stems, cranks, etc.
Wear a helmet and gloves.
Riding is not always easy. You have to ride the easy trails for months until you are ready to move up a notch on the trail scale. Don’t overdo it. If you ride too hard and too often you will injure yourself. I did. Increasing ride distances by no more than 20% per week is a pretty good rule of thumb. You will probably be a little sore at first when you start out. It is normal if the pain goes away after one day. After you get better – your butt will get toughened and you won’t stay sore as much the day after.
Pain and discomfort. If you suffer pain that recurs often, go to the shop and see what they think about your bike’s fit. Also, see your doctor in case you have developed tendonitis or something. Here is a quick guide to pain: Pain in the back is usually from being a first time rider – but could be the wrong stem. Pain in the butt is from an uncomfortable, too hard, too wide or too narrow seat. Pain in between the shoulder blades is because you are too tense- loosen the death grip! Pain in the front of the knee is usually due to the seat post being too low. Pain in the back of the knee is usually due to the seat post being too high. Adjust your seat so that your knees are slightly bent at the bottom of the stroke. Only adjust your seat about a quarter of an inch at the most at a time. When the pain goes away – don’t touch the post again! I don’t recommend using a quick release seat – because it is too easy to screw up the perfect seat height. There is such a thing as “good pain”. The good pain comes with experience. It is the pain you will experience during a hard ride that goes away with a few minutes of rest. This is your indication you are getting a good workout. Once you have become “hard-core” you will be somewhat of a pain freak!
Ride in the rain. If you get a good set of riding gear to match the climate, along with some fenders, you can ride all year long. If you “ride the couch” for a month –you will be sorry. If you are like me, you will get grouchy, somewhat depressed and lazy! Make time to ride – even just a neighborhood jaunt. Just because you have a mountain bike doesn’t mean you can’t ride on the road. I have separate set of road tires and wheels and ride 70% paved trails or roads. You will be amazed at the energy you have after the ride. During your rides –you may feel tired or out of shape. After you come home and take a shower, eat a meal and relax – you will feel great! The best part is that every time you ride – you get better and it gets easier. There is no excuse to be bored when you have a bike. If you aren’t riding it – you should be cleaning it – or reading about it!
If it is broke and you are a novice – take it to the bike shop or you’ll spend hours screwing with the shifting or brakes and will do something very bad (kind of like when you punch your computer’s keyboard when you are mad at it!).
Ride with a partner. I am guilty as one can be on this tip. I rode by myself for two years (except local quick rides with my wife). I even rode trails listed as expert and on the flanks of Mt. St. Helens with 1000’ cliffs along 1’ wide trails. Dumb and Dumber was my name. Believe me, there are people to ride with. Local clubs are the best. You can put a note up at a bike shop or meet people on the internet. If you ever do ride by yourself, leave a map, time you left and time you expect to return with family. Since then, a few of my friends have created a small riding group; NWBikeClub in the Portland, Oregon & Vancouver, Washington area located at www.nwbikeclub.com
Don’t force family. It is quite possible that your spouse or partner will not turn into the obsessed cyclist that you are. Dragging them out against their will could spell disaster. It is best if you both start out together at the same level. If you ride for a year then try to get them into it – it could be frustrating to them and you.
Learn from reading magazines and surfing the internet. I learned about all I know from trial and error, subscriptions to Bicycling, Mountain Bike Action, Mountain Bike and Bike Magazines. Also, surfing the web is a good bet. I have a list of links to help you surf the right spots. A riding club is your best bet. They have regular meetings, rides of all levels, get-togethers, etc. After riding alone for several years, I met with a group (nwbikeclub.com) and have increased my skills & physical fitness by at least double in the past 1 year learning from them during rides.
There is a lot more to cycling than you can ever imagine. I couldn’t possibly put everything I have learned here on this site.

Racer Tips

I am not a pro - heck, I could barely keep up with the sport category. But you have to start somewhere. This part of my site is intended for beginning racers – so you "big dog’s" in the sport, expert and pro categories can save yourself some time by moving on – 'cause there is nothing here that I can teach youJ

The line-up of the beginner men's division on Mt. Hood.
Visit a local race before you enter one. I did this and it proved most helpful. I showed up an hour before race time with my bike. I walked around during the registration and observed everyone. I took note of who these people were, what they wore, what they rode, their overall shape and age. I watched the race until all the categories were done and all the riders were off the course. Then I rode the course at my own pace. You may want to get permission before you ride a course. I offered to ride and make sure all riders had finished the course for the people who put on the race. They were appreciative. I found that I actually could complete the loop that the beginners rode. That is when I decided to ride in a race. I tried to remember what the majority of the riders wore so that I would fit in better. This made me feel more comfortable - but this isn't a fashion show! NO you Don't have to shave your legs! (GUYS). It may help you clean wounds if your legs aren't hairy (Yes, this is why they do it - NOT to lower wind resistance! That would be negligible.
Your first race. You should ride the course a day or two before the race, if possible, at a slow pace. That way you are familiar with the course. Don’t overdo it because you need to conserve energy for the race. Read my notes on nutrition for info on how to prepare nutritionally before and during the race. Check your bike and load your stuff the night before. If your bike is running good – don’t change anything except for simple cleaning and lubing right before a race. Show up an hour and a half before the race. You will need to register if you haven’t already. You will sign a waiver and get a license and a number. Bring wire bread ties or zip ties to secure your number to your bars. Bring your water bottle or hydration pack. You will need to drink the equivalent about a full 16-28 ounce bottle per hour. Most beginner races are 1 hour to 1 ½ hours long and perhaps 8-12 miles depending on difficulty. They usually include more climbing than you may be used to. Enter as a beginner in your age group. If you are 200 lbs or over – enter the Clydesdale category. Most races have information for you on the internet.
You should warm up for about a half hour. Warming up is imperative. Don’t bust your lungs for a half hour – but ride around for 15 minutes at a brisk pace. Then, ride 15 more minutes with alternating short sprints. Get your pulse rate up and then stretch a little before the race. Be at the start area on time! Don’t keep 'em waiting. It is better to get in front if you can – unless you expect to be slower than most (you will be slow at first – I was!) - then it is courteous to let the ones who are squeezing up front pass by you. Otherwise, they will be riding your tail and get frustrated following you.
Let ‘em pass you. Just like on the freeway, if you are holding up traffic – pull over! There is no reason to block faster riders if you can help it. That is not the way to win. Some riders can be rude. Try to ignore them. You can’t ride well when you are angry. Rude racers are idiots and don’t belong on a bike. They belong in the corner where bad boys and girls go.

The start!
Pace yourself. You will learn, after a couple races, what pace you need to ride in order to be successful in completing the course. If you blow yourself out in the first half – everyone will pass you in the last half. Likewise, if you are too slow off the start – you will be stuck behind 15 riders forever and will not place in the top 5 like maybe you could have if you’d have started faster. My weakness is getting passed on the hills. My strength is blowing their doors off on the downhills. The skinny guys pass me on the hills and they think I am having an asthma attack – because I am breathing so hard. The look on their face is surprised when I fly by them on the downhills. You will find your “forte” eventually. If only we could be good on the uphills and the downhills! Right now I am working on my hill climbing skills. Lance Armstrong was kicking butt in the 2001 Tour de France in the hill stages. He hung out on the flats with the back of the pack – then opened a can of whupass in the hills and took the yellow jersey. GO LANCE! In the end, to win races, you need to be able to climb hills with the best of them. So - work on your climbing skills & endurance.
HAVE FUN. Let’s face it, most of us will never be pro’s or even in the sport category for that matter. I race because I like the thrill. I race because it gives me a reason to ride all the time. I race because I like to ride fast and see how far I can push my goals. If I didn’t race – would likely get fat in the winter time. I race because I love to ride. Loving to ride is all the reason you need. You are never too old to race. No one at the race cares how fast you finish. Most are there to mingle and have a good time. You could take twice as long and they would be waiting for you at the finish.

The Finish!
What if I don’t finish? If you cannot finish, you can return on your own route to get back. If you don’t finish the course, it is called a DNF (no time). Or, you can fix your bike or yourself and complete the course. If you break down, most distances are short enough to walk back. It happens all the time. Big deal. Usually you can fix your tire. Some racers don’t carry patches or spare tubes. Not me man! I hate walking. I carry it all! What do I care about a couple of extra pounds. Carrying the extra weight only makes me stronger.
Speaking of weight. You will see that people take a lot of things off their bikes for a race. Here are some things to remove just for the race. Big seat packs, bells, mirrors, multiple water bottle holders, reflectors (If you do leave reflectors on your bike for a race – you are a braver soul than I – they will fall off anyway- or other riders will laugh them off!), extra frame packs, cargo frames. The idea is to carry as much stuff you need on your back and have a “clean” bike. I recommend wearing a hydropack (camelback, platypus are some brands). You can put some stuff in it or in the pocket in your shirt. If you use your shirt pocket you can plan on losing something eventually. I bring basic tire tools, a tube, patchkit, hydropack, gel (see nutrition section). Stripping the bike of unnecessary items will help you fit in and lighten your bike. Who cares if you fit in – you do! I hate to admit it – but there are those idiots who actually care how you look. I didn’t used to care – but it is better to feel comfortable especially when racing. Don’t show up in a pair of jeans (ha..) You need not shave your legs like the pro’s do. My wife already told me not too – but I never considered it!

Nutrition

Overall, everyday nutrition. Eat lots of fruits & vegetables. Drink a lot of water. Plenty of protein. Basically everything you should already know. Avoid junk food, etc.
Hydration. The usual, drink at least 8 glasses of water a day. Drinks with high sugar (juices, Sobe, Gatorade, Powerade, etc.) will make your blood sugar swing high & low - which is bad for you. Caffeine is a diuretic and will dehydrate you - so avoid caffeine. Good old water is best for everyday health. Race or ride day is another story. On these days, you need electrolytes (potassium, sodium, light sugars, etc.) to help keep the body running properly while you sweat and work hard. On these days - it's ok to drink the sports drinks in moderation, along with plenty of water. I like to mix half water and half sports drink. That way I don't get too much sugar and come crashing down when it goes through my system.
Ride nutrition. I eat the same way before and on a ride day as I do on and before a race day - which is explained next....
Race nutrition. First, I eat healthy all the time. Then, three days prior to a ride/race, I will focus on eating normal sized portions of mostly pasta dishes (lasagna, spaghetti, noodles, etc.). This is called "carb - loading". This will keep the amount of natural fuel stores high in your body to fuel your muscles with glycogen during the ride. The night before the race, I avoid eating large quantities of meat because it's harder to digest and could cause an upset stomach during the ride. I never eat more than 2 bites of meat the morning of a ride. A small serving of pasta at 2 to 3 hours prior to the ride is about right. If I am going on a ride of 3 hours or less - I will just eat a large bowl of oatmeal and a banana - which has shown to keep me fueled for a couple hours and doesn't upset my stomach.
I will mention several supplement brands next that I use. In the next Supplements section - we will discuss what they are in more detail. During a race, I will eat a Clif Shot gel pack every 45 min. if I feel like my energy is dropping. If I am doing a regular, long ride (not a race) - I will eat a Clif Bar every hour or two hours. You can experiment with the different brands of bars and gels. I just prefer Clif. For regular ride hydration, I fill up my Camelback hydration pack with straight water and carry a water bottle with one scoop of either Revenge or Cytomax mixed with water. If it's a race, I will mix the Revenge or Cytomax with water in my hydropack. For all you purists (and I used to be one as well) - you could just mix half water and half orange juice with a dash of salt in your hydropack. I personally will drink about 5 ounces of water every 15 minutes and a "couple swallows" of the supplement drinks. If it is hotter outside - I drink more.
Supplements.   If you are anti-supplement and don't want to put stuff in your body that you can't hardly read in the first place, you may as well go to another page now - because you aren't going to like what I have to say next..... There are hundreds of supplements available ranging from gels, powders, drinks etc. My disclaimer: Food supplements are not approved or tested by the FDA - so by using them - you are essentially accepting any short or long-term unknown risks.   All of them are advertised to help your athletic performance in some way or another. You have heard of "bonking"? Or, maybe you've have "bonked". It's where your legs get weak, you may feel light headed, and generally don't have much strength left. Well, these are advertised to help avoid that phenomenon. I will discuss the products I use.   There are 5 products I use: Revenge Pro, Cytomax, Clif Shot Gels and Jog Mate. Each of these I have mentioned has helped me to some extent. There are times when they didn't do much of anything if I hadn't gotten enough sleep, proper nutrition, sick, etc.
    Revenge Pro (by Champion Nutrition) is a hydration drink. It is very expensive! It does NOT mix well in a hydropack as ingredients (I believe protein) settle to the bottom. So I usually carry it in a separate bottle so I can shake it before drinking. I consider it an energy drink as well because the "pro" form has a natural stimulant (guarana seed extract, chromium, taurine) in it. It also contains creatine, protein, glucosamine, co-enzyme Q10 (and many, many other well known ingredients) which are aimed at reducing fatigue, soreness and perceived exertion. When I first started using it during rides, I noticed a large benefit and it did help me a with all of those qualities listed above. Now, for whatever reason, I don't think it helps as much. It definitely does still reduce soreness, reduce my perceived level of exertion and increases my alertness. It doesn't help me much in the first 45 minutes of my ride. That's always the most painful when you start with a three to five mile strenuous climb. It does help a lot when I do a long ride of 3.5 to 5 or more hours.
    Cytomax (by Cytosport) is more widely known as it has been around longer than Revenge. Cytomax mixes a LOT better in a hydropack or bottle. It is also a hydration drink and some flavors come with a "herbal lift" (like the Revenge Pro). There are some big differences in the ingredients between the Cytomax and the Revenge Pro. Cytomax does not contain protein, creatine or coenzyme Q10. This may explain why, although still expensive, is much cheaper than Revenge Pro.    Keep in mind that your stomach may be happier without protein in your drink. Creatine is still relatively new and it's long-term effects are not known. So, you may decide that Cytomax may work better for you if you have a more sensitive stomach and are worried about creatine intake. The Cytomax "tangy orange" contains the herbal lift with guarana seed in it - just like the Revenge Pro.   I have used Cytomax twice - so I cannot say if it is the equivalent or better than Revenge at this point. I used straight creatine in the past for weightlifting and know it reduces soreness. The only way to know which one is for you is to try them. Always check with your doctor first before using any supplement - especially if they have stimulants in them - which could be bad for your heart.
    Clif Shot Gel (from the makers of Clif Bar) is an energy (calorie) boosting gel that comes in a packet. It's designed to give a boost to your calories/carbohydrates during a ride to keep you "fueled". It has mostly sugars in the form of rice syrup. It. The flavor I like the best is the mocha mocha which contain caffeine.   These definitely help when you are starting to feel wasted or bonked. I pop one of these after about 3 hours for a small jolt to get me back to the truck if I haven't eaten a Clif Bar in a while. There are flavors without caffeine and there are many other popular products from different manufacturers (such as "GU").
   Jog Mate is advertised as a recovery supplement for after a workout. I like the chocolate flavor - it tastes and feels like pudding. It comes in packaging that resembles a tooth paste tube. It has some coffee/caffeine in it - so there is a coffee taste and after taste to it. I just realized how much I like the taste of the coffee flavored supplements - yet I rarely drink a real cup of coffee.   Coffee usually gives me an acid stomach & the shakes - which is why I don't drink it. Anyway, Jog Mate has protein in it, vitamins and other ingredients. I don't use it as much anymore - since I started using Revenge and Cytomax. When I did use it frequently, it gave me a little boost after a long ride that kept me from feeling tired and it has protein & carbs - which you need after a long ride.
There are hundreds of supplements and other products out there designed and advertised to give you "the edge". Are they safe? Only time will tell. Do they work? For you maybe - others not. They are all more expensive than just eating healthy. If you are eating healthy, getting plenty of rest, eating and drinking right during a ride and riding frequently - you don't need any of these supplements to perform!

Riding Techniques

Pedaling. Pedal like you are jogging. Clipless pedals are best once you get used to them so you can pull up as well as push down. It's more efficient that way.
Obstacles. Learn to "bunny hop" over obstacles. It's done best with clipless pedals because you can lift the bike with your feet and legs as you go over the obstacle.
Going Clipless. Clipless is the way to go. There are toe-straps (who uses them anymore?). The proper clipless pedal, shoe and lots of practice will pay off in the long run. You gotta start somewhere right? If I can do it - anyone can. I was bike-illiterate back in 1998. Now, 90% of the time, if I go over the bars (always on accident) I usually can still unclip and land on my feet (not recommended - do not try this!).

UNDER CONSTRUCTION.>>>>

Equipment

Bikes.
Components.
Helmets.
Clothing.

Trail Rules

Yield to hikers, horses & climbing bicyclists.
Avoid riding trails that have just been rained on and are muddy.
Never ride off or around the trail.
Avoid riding around puddles - unless it is unsafe to do so.
Don't remove natural obstacles in the trail - unless they were placed there to cause harm to trail users.
Don't build obstacles
Don't try to do trail maintenance without proper training - leave that up to trained trail work parties.
Don't build new trails without permission.
Get off your bike, step aside, be cautious and say a friendly hello to horseback riders.
Be courteous to all other trail users.
Promote the mountain biker image as a friendly, conscientious, green-friendly and cautious group.
Leave no trash behind.
Do the best you can to leave no trace that you were there.
Bring the proper tools, food & clothing you need to make repairs to get home.
Leave a note where and when you go ride with expected time of return.