Before you start mountain bike activities it is very important to keep in mind some basic tips to avoid future problems.
Like any physical activity, you cannot intend to practise it at extremely high level otherwise you are well-prepared physically. Training background the best option to get self-prepared step by step until reaching an optimal fitness condition, each person must be aware of its physical limitations.
Never forget that the best part of this activity is enjoy as much as possible, not to suffer. On the net you will find lots of different training plans to fit to your own level.
Set your route before starting it and keep in mind the difficulty level of it during all the itinerary. To avoid unexpected last minute problems, take your time to get prepared. In case you are a beginner start with less difficult routes.
During the itinerary try to get a stable heartbeat rate (between 120 and 150 beats). On the other hand, a cadence rate between 70 and 90 rpm is recommended in order to avoid muscles damages. In case of a lower cadence it would mean that the user is pushing too hard and it might cause eventual muscle injuries.
Feelings of fatigue and weakness are clear signs to not force yourself, in this cases a time to rest would be recommended. If necessary, leave the activity to avoid major problems.
Hydration and nutrition
As in all sports, hydration is a key aspect, but in mountain biking this aspect takes an important role. The mountain biking is an aerobic sport, so it consumes high amounts of oxygen, glucose (sugar) and fat. Moreover, being an outdoor activity it might represent a continued exposure to the sun.
Therefore, hydration plays an important role. Cool water or isotonic drinks help to hydrate properly during the course of the activity, but at the same time is not advisable to drink large amounts of fluid. If you are well hydrated you will have more chances to avoid body ramps and similar pains.
About an hour before starting the activity, it is highly recommended to avoid digestive problems. Foods rich in carbohydrates and fruits are the perfect combination for a healthy diet. In case the activity is held during the morning, eat a proper breakfast but avoid heavy digestions. During the activity is also recommended to bring snacks, such as energy bars, bananas or sugar that might help you to recover energy.
Read the second part of this post… (coming soon)