Mountain Biking: An Intro
We are fortunate to have another contribution from one of our amazing physiotherapy students. Please read and enjoy. Thanks, Emily!
A great opportunity to get out with friends and family
Mountain Biking Background
Modern mountain biking started in the 1970’s, this is when bike companies started to design bikes made for off road. It’s a sport enjoyed across the world recreationally and competitively.
“There Is Nothing, Absolutely Nothing, Quite So Worthwhile As Simply Messing About On Bicycles”
Benefits of Mountain Biking:
Full body workout
Increase strength and endurance
Engages stabilizing muscles
Increase heart rate
Improve coordination
Good aerobic exercise
Excellent way to get fresh air
Getting started:
- Use a mountain bike that fits appropriately :
When standing over the frame you want about 2 inches between your inseam and the frame.
When ascending you want the seat adjusted so that when your legs are on the pedals, there is a slight bend in the knee. We are looking for about 85% of full knee extension here.
When descending we want the seat to be lower in order to lower our centre of gravity. This gives the rider more control while riding down the trails. Lots of bikes are now built with a dropper post. This allows for the rider to change the seat height quickly with just the press of a button, without dismounting the bike.
- Relax the upper body while riding. This allows for more shock absorption and less risk of injury.
- Take it easy to begin with, no need to rush into anything. It is better to get a feel for the bike and get comfortable on it before pushing yourself too hard.
A beautiful day for a ride…
The perks:
Riding with friends is one of my favourite parts about mountain biking. It’s a really great way to be social and get outside. Mountain biking allows you to get out of your comfort zone and push your limits in ways you don’t always get to in other activities. There is a certain kind of rush when riding down the trails, and a certain kind of satisfaction when you get to the top of a long climb. You get into a flow state while riding. Suddenly, every turn, every bridge, every root or rock just becomes a part of the flow. It is a great activity to work on your feedback and feedforward control. Picking lines while riding up and down the trails allow for the feedforward system to kick in, and when an obstacle comes up and surprises you, it’s great for the feedback control. Being able to adjust appropriately to perturbations works the postural muscles, which in turn helps with balance and control while on the bike. It’s a sport where you need to accept not every lap will be perfect. You won’t break your PR (personal record) every time you ride. There will always be something you can work on in order to improve your skill or technique. It is a never-ending learning game which makes it that much more addicting.
Emily seems pretty happy about it.
Thanks for reading the blog post (and thank you, Emily, for the contribution).
