Before driving to the local mountain bike shop with your wallet in hand, it may be a good idea to ask yourself what your goals are for mountain biking. Are you interested in riding the local fire roads near your house, or jumping off the steepest mountains at the state championship? Are you a seasoned rider looking to upgrade, or a new mountain bike rider purchasing his first MTB.

A new MTB is an investment so determining your riding goals is the first step to choosing the right wheels for you. With many riding styles out there, there are a multitude of bikes to match your MTB goals.

Buy the best MTB bike you can afford. If you see yourself as a long-term mountain biker, spending as much as you can is usually best. For example, buying a bike with a mid-level component group like Shimano’s XT will outperform its lower LX class.

If you buy a MTB with a lower level component group now and decide to upgrade later, it will cost you more in the future. MTB manufactures receive volume discounts on components and pass those savings onto consumers. Plus, the components are already installed so there is no installation cost or you having to do it yourself.

Go online or buy from your local MTB shop? The primary advantages of purchasing online are a lower price tag and greater selection. However, bike fit is one of the most important things to consider when purchasing an MTB. With different size torsos and legs, buying a mountain bike that is fitted to your body will improved your comfort level and power distribution to the pedals.

Purchasing from your local mountain bike shop may cost you a bit more, but they are usually the local experts when fitting a bike to your physical frame. Trying to fit yourself with a bike fit expert over the phone or with online guides can only take you so far. A disadvantage with purchasing at your local MTB shop is selection. Bike stores typically are dealers that sale certain MTB brands so visiting a few bike shops in your area may be best to find that mountain bike that is right for you.

Paying your local mountain bike shop for a good bike fit then ordering the MTB you want online with your physical measurements is another idea. Once you receive your MTB, you can have you local mountain bike shop perfect your bike fit. However, most MTB shops will include a bike fit if you purchase from them. Weigh the best option based on total price, the MTB you want, bike fit and your time constraints.

Check out the forums and ask your fellow MTB riders. There is nothing like getting real world reviews of the MTB you’re thinking about from mountain bikers who are riding the MTB model you’re considering. With knowledge on the strengths and weakness of the MTB model, they are a great source of help.

Below are five universal MTB styles to consider:

1. All-Mountain Bikes – If trails and climbing mountains is your thing, but also steep declines, you may want to consider an all-mountain bike. The geometry provides excellent stability in rough, steep situations as compared with the typical trail bike.

With four to six inches of suspension, the all-mountain MTB provides good trail riding, plus allows you to take-on light stunt work too. If the trails, freeriding and downhill riding interest you, an all-mountain bike may be the best MTB for you.

2. Cross-Country Race Bikes – If off-road speed is in your dreams, then a XC MTB may be for you. With a steep angle geometry, and a suspension that ranges between three to four inches of travel, a XC MTB handles well, and are fast on moderate trails.

3. Cross-Country Trail Bikes – these MTB bikes are it if you are looking for an all around mountain bike. With three to five inches of suspension travel, these MTB bikes provide good comfort, and climb with maximum efficiency. If you’re a mountain bike rider who likes challenging terrain, this MTB may be for you.

4. Downhill Race Bikes – if you’re a downhiller looking for speed, this may be the mountain bike for you. With six inches plus suspension travel and a strong, well built frame, these MTB bikes can take it down the mountain. However, if you love to climb trails, the added weight may make your climb a bit tougher.

5. Hardtail Bikes – If you like light trails or a fast MTB, a hardtail may be a good choice for you if maximum comfort is not at the top of your list. As hardtails have front-only suspension, they have less pedal bob and increased pedal stroke efficiency when compared to dual suspension MTB bikes.

When choosing a MTB, consider that each type has its strengths and weaknesses on the trail. Remember, when you have more suspension and a sturdier frame, you have more weight and tougher hill climbs ahead of you, but easier downhill’s.

Figuring out which MTB riding style is your favorite then working back from there to other styles may be a good approach to take when choosing your new mountain bike.

Keith Rejino is a sports photographer for Dreamscape Images, a personal trainer, and mountain biker. His MTB Bike website provides MTB race coverage, and training and nutrition tips for the mountain biker. For more information on how to Buy Mountain Bike, check out Dreamscape Images MTB site.

If you struggle to stay fit and trim in the off season, then using a turbo trainer may be the answer!

The turbo trainer clamps your rear wheel into a roller which (either magnetic or wind) provides the resistance to help you train like you would on the road.

Get fit this winter with a turbo trainer:

* All year round a turbo trainer helps you to stay fit, as you can avoid the weather

* Injuries can put a stop to your ambitions of being the next Lance Armstrong, but a turbo trainer means you can train carefully through injury

* You can use a turbo trainer to perform very explosive and high intensity training sessions, that just aren’t possible on the road

* Turbo training can be a team sport – gather your friends together and enjoy a training session together.

Turbo training can be boring, so it’s important to know this before you spend a months wages on the best you can – you need to understand that your body will hurt during the first few sessions, this means many people use them a few times and then stop.

I’d recommend spending around 100/$150 on a basic model to get started with, these trainers have a magnetic resistance, with no readouts. Basically you can give it a go and see if you enjoy turbo training.

If you really enjoy it – then the next level takes you into adjustment, readouts (showing power output, calories burned etc).

The top level turbo trainers involve virtual reality systems that you can use alongside a PC. The best ones have programs that help you recreate some of the best climbs of the Tour de France. They even allow you to race other riders, many of the systems can be plugged into a computer, and then over the internet you can see how good you are versus other cyclists!

Johnny Ratcliffe is a category 2 racing cyclist from the United Kingdom and trains extensively on turbo trainers all winter. His site Turbo Trainer has more information, and you can purchase by visiting: Best Turbo Trainers

Track Cycling Exercise

 

Lap changes in pairs

Exercise has to be performed at mid track, reason for this is the riders are riding side by side in pairs as on a road ride, the two riders on the front split apart after their turn on the front allowing the following pair to go through, this procedure works well with large groups of experienced riders during warm up as it keeps a sociable pace.

It is a basic procedure that is performed while group riding on the velodrome which enable riders to share the work or effort time spent riding on the front of the group.

Riding a bicycle at the front of a group of riders uses more energy than the riders following, each rider will tuck behind the other sheltering from the wind in the slipstream caused from each rider ahead .

Unless told by the track coach, each rider will do no more than one lap at the front of the group, (taken turns)

To do this, it is important not to slow down to the point of sliding off the banking and crashing into oncoming cyclist. A key element is just to ride further around the bend at the top of the velodrome banking while the rest of the group remain at the bottom of the track maintaining speed.

Safety checks while performing manoeuvres , riders should check over there shoulder in the direction they are about to turn, assure to maintain power and speed while looking as slowing down causes the following rider to over lap the wheel , over reactions have a knock on effect down the line , accidents happen at this point .

Read more about track cycling at  http://www.teamspiritcyclingcamps.co.uk/

Author

Stephen Bonnici

Track cycling coach

 

If you’re more into your burgers than your bench presses, the thought of entering an event where hundreds of people are competing to be the fastest across three different forms of fitness could seem a bit far fetched. But triathlons are full of people of mixed abilities, from young to old, fit to fat. You don’t just have to go all out and compete in a full triathlon either; many people don’t even do the full event, maybe just two out of the three for fun.

However, don’t be fooled into thinking it’s easy, it is a serious sporting event and taking part without any training could risk injury or serious problems. The key to success is training, the event consists of three activities, swimming, cycling and running. Assuming you know how to run, the only thing you might need help with is cycling and swimming, there is no point training or entering on of these events if you can’t do either of them, it’s that simple.

You will need running shoes, a warm swimsuit/triathlon suit, and a bike. The first two are relatively cheap but getting a bike is more serious than it sounds. You won’t necessarily be able to just pull your old chopper out of the garage and make it work, if you have an old bike take it to a bike shop and see if it is worth repairing. If can often be more cost-effective to buy a new one that fixing up an old one as you still end up with an old bike. The bike will need to be suitable for the event, there are triathlon specific bikes if you want to get serious but a decent lightweight mountain bike will do. You will need to train on this and learn basic maintenance in case of an accident, fixing a puncture is a must as is a pump and spare inner tube.

If it’s your first time, you are best off choosing a ’sprint’ triathlon as this is a much shorter distance as usual, it doesn’t matter if you have run a marathon before as you use different groups of muscles and they are not as similar as you might imagine. The sprint triathlon consists of a 750m swim, 20km bike ride and a 5km run. People taking part in this kind of even are likely to be beginners too which will help you feel better about being out of breath.

Your training should begin well in advance, it takes several months for your body to adapt to new activities but if you are in reasonably good shape and are already into sports you could probably train in as little as three months. Improve your skills in your weakest area first, if you are a cyclist, get used to swimming and running and vice versa. Create a training schedule, have a strict timetable of at least 1 – 3 hours per day, 5 – 6 days per week. Vary your workout intensity, focus on sprinting and power one day but distance the next, this will help your body build up both strength and endurance.

Over time, increase the intensity of your training to a point where you do two of the three activities on a few of the days each week, perhaps to triathlon distance. If you want you could complete a whole triathlon as training but bear in mind that this is very exhausting and could take up a couple of days in recovery which will interrupt your training schedule.

Eat well, you aren’t on a diet to lose weight as the training should do this for you but ensure you are taking in the appropriate calories, protein and vitamins each day to sustain your activities. This will aid your training and also get your body in the right condition for lengthy exercise. You could vary your diet in the days leading up to your event but consult a dietician before anything drastic, for the event, which will probably be an early start, have a light healthy breakfast with fruit. Invest in some decent energy supplements for the race which you should experiment with before hand but not use to train. Finally, take care and good luck.

If you want to take part in a triathlon, don’t go thinking you need to spend a heap of money, if you want you could do it in a Manchester United football shirt and a pair of Adidas f50 Adizero shoes.

Track Cycling Exercise

 

Slalom

The slalom is a basic skill track cycling exercise and often used part of a velodrome track accreditation test.

The slalom cycling track exercise is performed by a group of riders riding single file formation equal distances apart approximately two bike lengths apart midway up on the velodrome track banking on the blue line.

When all riders are in position the exercise can begin by the track cycling coach sounding a whistle.

When whistle is sounded the rider at the rear end of the group will make their way forward to the front of the group weaving through all the gaps between the other riders using a slalom technique.

Helps if the rider do not loose or gain too much height while weaving through the spaces as this creates to speed and changes the angle of attack causing the exercise to look more rushed than in control.

Riders only need to ride little more than shoulder width apart when riding over or under the other riders during the slalom ,

This track cycling exercise teaches riders to maintain constant speed without closing gaps and builds confidence riding close to other track riders.

It is important for new track cyclist to learns these skills, many road cyclist that cross over to track cycling during off season track training for winter fitness or to race indoors are not used to riding a fixed gear bicycle with no brakes.

I hope you find this information useful for your track cycling session weather you coach or ride a track cycling session.

You can read about more track cycling exercises on articlebase.com or by visiting the following link

 www.teamspiritcyclingcamps.co.uk

Stephen Bonnici