Mountain Biking

Newer cyclists assume that going up hills is all a matter of having good leg muscles. That helps — but technique and mental attitude play a big role. We’ve had many Floridians on trips, who were experienced cyclists but had never biked on hilly terrain. The first day, they had trouble on hills and were the last ones to reach the top. Within a few days, they were out in front. Their legs didn’t get that much stronger in a couple of days; their technique and approach changed. Here’s what they learned.

Use those gears! Switch to your lowest gears before you need them. If you’re spinning too fast, it’s easier to switch into a higher gear.

Adjust your weight properly. You want most of your weight on the back tire, to get traction, but you need to keep enough on the front to provide traction for steering. Experiment with different positions, to see what works for your body, your bike, and this incline. Many cyclists find that a semi-standing position, with their crotch just in front of the saddle and above the horizontal bar, works well.

Breathe! It’s natural to hold your breath during a tough stretch; but it’s self-defeating. Breathe deeply, exhale fully.

Look ahead! Watching each foot of road or trail as it passes below you is discouraging. Look at where you’re headed. This provides a psychological boost, and you’ll also steer better.

Chances are you spend too much time looking at the obstacles, and not enough time looking ahead.

By all means, you need to spot the rocks and roots that you wish to avoid. But don’t watch them; you’ll unconsciously bike toward whatever you’re looking at. Instead, look ahead at the route that you want to follow.

There are several downsides to skidding, and no benefits (unless you think it makes you look cool). First, a tire that’s skidding isn’t providing any steering or braking control. Second, it’s eroding the trail, which is environmentally unsound, and will detract from the experience of other bikers. Finally, if that’s not enough: You’re wearing out your expensive tires!

Yes. In fact, you’ll need it if you want to really control your speed.

Misusing or over-applying the front brake can send a rider over the handlebars. That’s why some cyclists believe they should rely only on the back brake. But when much of the weight is on the front wheel, it’s the front brake that will provide the most stopping power. To effectively control your speed on a downhill, you need to shift your weight back (even to the point of actually placing your butt behind the seat, on a really steep descent), then use both brakes.

The rear wheel may skid in such situations. Once it’s skidding, it’s not providing much stopping power. As soon as you detect a skid, briefly release the rear brake and gently re-apply it.

Off-road biking requires continually shifting your weight. On descents, yes, you want your weight well back. Otherwise your center of gravity can too easily end up in front of the front wheel — and that’s when you’ll sail over the handlebars.

But at other times, you need your weight more forward. You can’t steer if the front wheel isn’t getting sufficient traction. On ascents, you need your weight more forward or you’ll do a wheelie. The standard seat position works well most of the time, and puts you in a good position to shift your weight when you need to.

Again, it’s important to maintain a reasonable momentum. Adjust your speed, if necessary, before reaching the edge. Don’t brake once you’re there; if your front brake is applied when the wheel hits, you’re going over the handlebars. Keep your weight back the whole time. Practice on a single, small step, then work up.