The only way you're going to enjoy your new found sport is if you are in shape. You cannot jump onto your bike and expect to just ride all day, pain-fee.. that just won't happen unless you've been training. Once you get fit you will be able to enjoy the true sport of Mountain Biking!
1. One of the best ways to keep yourself motivated is by keeping a training chart or journal. This way you will be able to chart your progress, set goals and probably stick with your training. Don't get too discouraged if you don't reach all of your goals- you will reach them eventually.
2. Cycling-If you want to get right into cycling, start out slowly. You can begin by climbing hills which will strengthen your legs and upper body. If you want to improve your power, stay sitting on the saddle. If you want to strengthen your upper body, climb up the hill, out of the saddle. You will use your upper body to propel the bike forward while climbing hills, so try both methods of climbing.
3. Running-If you are a runner, why don't you try some hill training? Running up hills will increase your strength and stamina. You may find this very challenging, but it is worth it because your recovery time will be much quicker after you begin Mountain Biking.
4. Efficiency-If you are very serious about your training, you may want a heart rate monitor. The way to use a heart rate monitor is to stay at 80% of your maximum heart rate. Use the calculator below to find your maximum heart rate and then your target heart rate.
- Subtract your age from 220 to get your maximum heart rate
- Take your maximum heart rate and multiply it by 80% to find your Target Heart Rate.
5. Things to expect - At first, while climbing up hills it is normal for your legs to burn. This is your body's reaction to a build-up of lactic acid. As you become more fit, you will no longer feel this burning.
*You may be sore after your first couple of rides, this is caused by torn muscle fibers. Once they heal they will be much stronger than before.