The Unhealthy Side of Mountain Biking

As you probably know, I love mountain biking but mountain biking isn’t all good, it can be bad for you. I am not talking about crashing (which is definitely bad for you) but simply riding mountain bikes. Mountain biking, like many sports, can be PART of a very healthy lifestyle. I stress the word “part” because mountain biking should not be your only form of exercise and you need to take care of its ill effects.

This is multiplied if you spend the bulk of your now riding time sitting down! Sitting with poor posture can really exacerbate and even cause major back trouble.

The idea for this article came when I saw two very fit looking road cyclists get off their bike and then hobble to the door. They could barely walk! They were hunched over, stiff and very wobbly! Luckily, because mountain bikers stand, absorb shock and are more dynamic than road cyclists (who often stay in the same hunched over position for hours) mountain biking isn’t as bad a road cycling but it still can lead to imbalances in our body. Few sports work all muscles, ligaments, and tendons equally which is one of the reasons “cross-training” is popular in most sports.

If you like to mountain bike as much as I do don’t forget to mix things up every week! The best thing I have discovered to help me stay fit, healthy and balanced is yoga. A structured weight training program with mobility exercises and self-massage/myofascial release (foam and lacrosse ball rolling) is also a great compliment to my mountain biking. Weight training and yoga are also great mental breaks from mountain biking (which due to the concentration needed to ride single track is very mentally stressful).

Why strength training for mountain biking?

  • Mountain biking requires a stable core and a strong lower back, yet riding really doesn’t build a stable core and a strong lower back. It takes work to build a stable core and a strong lower back and achieving both will give you more power on your bike, as well as more control and greatly decrease your chance of injury!
  • Mountain biking is asymmetrical exercise when standing and coasting all riders have a foot that they prefer to put forward and a preferred trailing foot. This works each leg’s muscles quite differently and twists your hips. A good exercise like Bulgarian Split Squats which works each leg separately can help rebalance and realign you!
  • Consult a qualified trainer to help with finding the correct exercises and executing them correctly, incorrect form while lifting weights can cause more harm than good.

Why self-massage/myofascial release (foam and lacrosse ball rolling) for mountain bikers?

  • Mountain biking can really tighten us up! Short tight hamstrings, tight IT bands, tight hips, tight chest, neck, and back are all symptoms of mountain biking, no matter how fit you are. Foam and lacrosse ball rolling are great forms of self-massage and can really loosen you up! I would have had to of stopped riding years ago if I had not discovered the benefits of rolling.
  • Once you buy the roller and the lacrosse ball it is free! It just takes time and some uncomfortable work but it pays off my opening you up for peak performance (or, often in my case, simply allows me to ride!).
  • Not familiar with self-massage/myofascial release foam rolling or using a lacrosse ball, do a quick google search, there are probably 100 books on the subject as well as hundreds of youtube videos and free articles on the how and why of it. Or talk with your trainer, physical therapist or yoga instructor.

Why yoga for mountain bikers?

  • Yoga helps your posture, your breathing, your mobility, your focus and helps calm you.
  • Yoga really helps with your body awareness, proprioception, and balance which many of my students struggle with as did I as pro snowboarder and in my early days as a professional mountain biker.
  • As a mountain biker, who also lifts weights I get plenty of “yang” my favorite form of yoga is called “yin” yoga and it really opens up your body my holding poses for one to five minutes at a time.
  • Yoga done poorly can really mess you up, especially if you like to “push” things. Take classes from qualified instructors and make sure you aren’t “cheating”. The goal isn’t to force yourself into a position, the goal is to gently open up your body.

I find the more yoga I do the better I ride (because I breathe better, have better focus and have greater effective strength and flexibility) and the more I enjoy and look forward to riding (my back doesn’t hurt, the day off from riding made me miss riding). The same goes for strength training and self-massage. With warm weather on the way and great trails beckoning you to ride, it is hard to take a break and do something else, but if you force yourself to be more balanced in how you exercise and recover you will have more fun on the trail in the long run.

In short, balance your riding with other athletic pursuits to be healthier, happier, faster and have more fun!

Yoga, self-massage/myofascial release, and weight training are my favorite forms of exercise to balance with my riding, what others forms of exercise do you do to compliment your riding? What do you like about it and how does help you? Please comment below.

As always, feel free to share this article with anyone you feel could benefit from it.

If you are as obsessed with mountain biking as I am please read/re-read this article:

My Favorite Winter Mountain Biking Destinations

Great Winter Mountain Biking Destinations

As someone who spends 12 months a year traveling the world coaching mountain biking, mountain biking and racing I have my favorite spots! When 90% of the US is freezing there are a few spots I love to ride in.

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Photo from the Harkville forest trail!

My new favorite winter riding spot is the well named Garden Route in the  Western Cape of South Africa! There are mountains popping up right out of the Indian Ocean and riding along the cliffs above the ocean (Harkville Forest).  Knysna and George are the two biggest cities in the area (George as an airport) and there great riding in George, Knysna and in between the two at the Garden Route Trail Park,  www.gardenroutetrailpark.com . Did I mention that if you are coming from anywhere in Europe or the US that it is an incredibly inexpensive country  to stay, travel and dine in! Their infrastructure is surprisingly robust with great cell reception, good roads, nice airports and it is an English speaking country (as well as 8-9 other languages but almost everyone speaks English). There is much to do off the bike too, surfing (one world class surf break just outside of George and the famous Jeffreys Bay less than two hours away), photo safaris, hiking, shopping (inexpensive!), paddle boarding, bunge jumping, fine dining, sport fishing and just good old sight seeing.

 

Winter Mountain Biking Destinations

Sweet flowing Singletrack at the Garden Route Trail Park!

 

The number 1 spot in the US is actually Phoenix, AZ! Before you judge let me tell you about mountain biking in Phoenix, it is incredible. Phoenix is by far the best big city in the country for mountain biking. In Phoenix (not off in distant suburbs) are two great riding areas and one pretty decent mountain biking area. When you add in the suburbs, Scottsdale, Mesa, Cave Creek, Glendale and Black Canyon you could ride for over a month and never repeat a trail (but that would be lame because the trails are so good you will want to repeat them). Arizona is the furthest West sate in the Mountain Time Zone so the sun sets a 5:30 on the shortest days of the year and the winter weather is amazing, warm (mid 60’s are the average high temps in January the coldest month of the year! )  and sunny. If it does rain it just makes for better riding as the rain makes the mountain bike trails tacky and fast.

South Mountain has downhill worthy trails as well as miles of smiles xc trails.

We will start with South Mountain. At over 16,000 acres (for comparison Vail Resort is the largest single mountain ski resort in the US at 5,289 acres) and over a thousand vertical feet it has great trails for advanced beginners to pros. South Mountain is my favorite place to ride in Phoenix as it has some of the rockiest, most challenging trails in the country that always keep me on my toes. They claim 51 miles of trails but I bet there are double that if you include the super challenging ones like Old Man Trail.  Despite being in the city of Phoenix South Mountain is never that crowded as Phoenix does seem to the most outdoorsy city (this mountain would be mobbed if it was in Denver or Salt Lake City). South Mountain also has great views in all directions and cool cacti everywhere.

Next is the Dreamy Draw/Trail 100/Camel Back/Phoenix Mountain Preserve area (locals will use any of those 4 names to describe the area). Although not as big as South Mountain the terrain is pretty similar with fun, flowy, flatter trails and very steep and technical trails. A very fun and underrated area to ride.

Right between Phoenix and Tempe is Papago Park which doesn’t have the elevation or size of the other parks but has some fun flowy trails scattered about as well as a little free-ride jump area.

Mesa, AZ (an Eastern Suburb of Phoenix) just built a great bike park and is home to two great trail areas, Hawes and Usery Pass. Pass Mountain Trail in Usery Pass park his one of my favorite trails in the state! Fun singletrack and gorgeous views!

Pass Mountain Trail!

 

For great camping and fun advanced beginner/intermediate trails check out McDowell Park. There is $6 day use fee but the trail head has a shower! The main mountain bike focus trails are short loops with a lot of fun corners and dips. Not as challenging as South Mountain but very fun if you crank the speed up a bit. They also have trails that can be linked to form epic rides including the punishing Quadruple Bypass ride that some sadistic locals enjoy.

North of Phoenix off of I-17 is the Black Canyon Trail which has several trail heads and will one day go from Flagstaff to Tucson. It has quite a few fun sections all not far from I-17.

My number 2 Spot for deep winter mountain biking is a tie between Tucson, AZ and Sedona, AZ.  Tuscon has warmer weather and better night life while Sedona has a lifetime of great trails and incredible scenery but colder weather (usually about 10 degrees colder than Phoenix or Tucson). Both Tuscon and Sedona are also less than 2 hours from Phoenix making it easy to hit all three in a week.

My number 4 spot for deep winter mountain biking in the continental US is Boulder City, NV. Boulder City has the famous Bootleg Canyon mountain bike park (known for it’s challenging downhill trails but it also has some fantastic cross country trails). Visit the most well stocked bike shop I have ever seen, All Mountain Cyclery for advice on trails to ride and any upgrades you are seeking. It is also 20 miles from the Las Vegas airport and 30ish miles from the great “Cottonwood Trails” Southwest of Vegas.

Joey Schusler railing a turn at Bootleg Canyon, March 2007 Camp

For late fall until spring riding (Mid-November through April) all of the above are great with Sedona and Boulder City warming up quite a bit.

Other favorite late fall and late winter destinations are Austin, TX, Albuquerque, NM, Saint George/Hurricane, UT and most of California.

Austin has friendly people, great music and really good trails. No huge elevation gains or losses but fun flowy trails at Walnut Creek (with a great pump track), one of the most technical trails I ever ridden at City Park and fun trails you can ride right from downtown in the Green Belt. Some famous road racer lives in Austin too!

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Albuquerque has trail options in many different environments. Check out White Mesa for cool desert canyon singletrack and Sandia Peak for high alpine wooded singletrack. Be sure to stop in Bike Works for local trail advice.

Saint George/Hurricane, UT is home to the famous Gooseberry Mesa Trail as well as many less famous but very fun trails. Great high desert riding from singletrack to Red Bull Rampage jumps and drops. Say hi to Quinten and DJ at Over The Edge in Hurricane and they can update you on trail conditions and recommend rides.

Although the late winter can be the rainy season in California there are good trails from San Diego all the way to Oregon there. Do some research online before heading out to California. My favorite areas inland San Diego (Nobel Canyon area), the Laguna Hills, the Santa Monica Mountains, Santa Barbara, San Luis Obispo and Santa Cruz (I haven’t explored much North of their yet).

The Southeast also has fun Fall/Winter/Spring Mountain Bike Destinations but on less grand a scale. There is great riding all over Georgia, Alabama, Florida and Louisiana. What they lack in elevation gain they make up for in fun corners, roots and rocks.

I have purposely left out a lot of great trails and areas near those above as we live in a big, beautiful country, go out and explore! If you have a favorite winter spot or two tell us about them!

Phoenix, Mountain bike camp

Great Fall/Winter/Spring Mountain Bike Destinations

Great Fall/Winter/Spring Mountain Bike Destinations

As someone who spends 12 months a year traveling the world coaching mountain biking, mountain biking and racing I have my favorite spots! When 90% of the US is freezing there are a few spots I love to ride in.

The number 1 spot is actually Phoenix, AZ! Before you judge let me tell you about mountain biking in Phoenix, it is incredible. Phoenix is by far the best big city in the country for mountain biking. In Phoenix (not off in distant suburbs) are two great riding areas and one pretty decent mountain biking area. When you add in the suburbs, Scottsdale, Mesa, Cave Creek, Glendale and Black Canyon you could ride for over a month and never repeat a trail (but that would be lame because the trails are so good you will want to repeat them). Arizona is the furthest West sate in the Mountain Time Zone so the sun sets a 5:30 on the shortest days of the year and the winter weather is amazing, warm (mid 60’s are the average high temps in January the coldest month of the year! )  and sunny. If it does rain it just makes for better riding as the rain makes the mountain bike trails tacky and fast.

South Mountain has downhill worthy trails as well as miles of smiles xc trails.
South Mountain has downhill worthy trails as well as miles of smiles xc trails.

We will start with South Mountain. At over 16,000 acres (for comparison Vail Resort is the largest single mountain ski resort in the US at 5,289 acres) and over a thousand vertical feet it has great trails for advanced beginners to pros. South Mountain is my favorite place to ride in Phoenix as it has some of the rockiest, most challenging trails in the country that always keep me on my toes. They claim 51 miles of trails but I bet there are double that if you include the super challenging ones like Old Man Trail.  Despite being in the city of Phoenix South Mountain is never that crowded as Phoenix does seem to the most outdoorsy city (this mountain would be mobbed if it was in Denver or Salt Lake City). South Mountain also has great views in all directions and cool cacti everywhere.

Next is the Dreamy Draw/Trail 100/Camel Back/Phoenix Mountain Preserve area (locals will use any of those 4 names to describe the area). Although not as big as South Mountain the terrain is pretty similar with fun, flowy, flatter trails and very steep and technical trails. A very fun and underrated area to ride.

Right between Phoenix and Tempe is Papago Park which doesn’t have the elevation or size of the other parks but has some fun flowy trails scattered about as well as a little free-ride jump area.

Mesa, AZ (an Eastern Suburb of Phoenix) just built a great bike park and is home to two great trail areas, Hawes and Usery Pass. Pass Mountain Trail in Usery Pass park his one of my favorite trails in the state! Fun singletrack and gorgeous views!

Pass Mountain Trail!
Pass Mountain Trail!

 

For great camping and fun advanced beginner/intermediate trails check out McDowell Park. There is $6 day use fee but the trail head has a shower! The main mountain bike focus trails are short loops with a lot of fun corners and dips. Not as challenging as South Mountain but very fun if you crank the speed up a bit. They also have trails that can be linked to form epic rides including the punishing Quadruple Bypass ride that some sadistic locals enjoy.

Sport Loop at McDowell, Jan. 2010 Camp

North of Phoenix off of I-17 is the Black Canyon Trail which has several trail heads and will one day go from Flagstaff to Tucson. It has quite a few fun sections all not far from I-17.

My number 2 Spot for deep winter mountain biking is a tie between Tucson, AZ and Sedona, AZ.  Tuscon has warmer weather and better night life while Sedona has a lifetime of great trails and incredible scenery but colder weather (usually about 10 degrees colder than Phoenix or Tucson). Both Tuscon and Sedona are also less than 2 hours from Phoenix making it easy to hit all three in a week.

My number 3 spot for deep winter mountain biking in the continental US is Boulder City, NV. Boulder City has the famous Bootleg Canyon mountain bike park (known for it’s challenging downhill trails but it also has some fantastic cross country trails). Visit the most well stocked bike shop I have ever seen, All Mountain Cyclery for advice on trails to ride and any upgrades you are seeking. It is also 20 miles from the Las Vegas airport and 30ish miles from the great “Cottonwood Trails” Southwest of Vegas.

Joey Schusler railing a turn at Bootleg Canyon, March 2007 Camp

For late fall until spring riding (Mid-November through April) all of the above are great with Sedona and Boulder City warming up quite a bit.

Other favorite late fall and late winter destinations are Austin, TX, Albuquerque, NM, Saint George/Hurricane, UT and most of California.

Austin has friendly people, great music and really good trails. No huge elevation gains or losses but fun flowy trails at Walnut Creek (with a great pump track), one of the most technical trails I ever ridden at City Park and fun trails you can ride right from downtown in the Green Belt. Some famous road racer lives in Austin too!

2013-02-02_14-39-20_696

Albuquerque has trail options in many different environments. Check out White Mesa for cool desert canyon singletrack and Sandia Peak for high alpine wooded singletrack. Be sure to stop in Bike Works for local trail advice.

Saint George/Hurricane, UT is home to the famous Gooseberry Mesa Trail as well as many less famous but very fun trails. Great high desert riding from singletrack to Red Bull Rampage jumps and drops. Say hi to Quinten and DJ at Over The Edge in Hurricane and they can update you on trail conditions and recommend rides.

Although the late winter can be the rainy season in California there are good trails from San Diego all the way to Oregon there. Do some research online before heading out to California. My favorite areas inland San Diego (Nobel Canyon area), the Laguna Hills, the Santa Monica Mountains, Santa Barbara, San Luis Obispo and Santa Cruz (I haven’t explored much North of their yet).

The Southeast also has fun Fall/Winter/Spring Mountain Bike Destinations but on less grand a scale. There is great riding all over Georgia, Alabama, Florida and Louisiana. What they lack in elevation gain they make up for in fun corners, roots and rocks.

I have purposely left out a lot of great trails and areas near those above as we live in a big, beautiful country, go out and explore! If you have a favorite winter spot or two tell us about them!

Mountain Bikes = Passion, Adventure and Challenge!

Here’s to the passionate ones! Those of you like Jackie and Dante Harmony who gladly live out of a van and occasional hotel room for half the year so you can challenge yourself and chase your dreams of World Cup glory. Whether you are a surfer chasing good swells around the world, a snowboarder living on ramen noodles and caffeine as you chase your dream of making the US Team, a climber living down by the river in your Subaru wagon so you can wake up and scale a tougher wall or a parent (also a lawyer/ and volunteer soccer coach) who still sleeps in a tent on non-soccer weekends so you can ride one more day in Moab you are a friend of mine.

 

Challenge, like crossing a raging creek in January!

As I agonize over which house to buy in Tempe (the really cool little zen like house that is going to stretch my budget or the nice but boring house that is a great deal) I have to laugh at all the energy, time and stress I am spending worrying about something that really doesn’t matter! My house doesn’t bring me joy nor does it define me, it is simply a place to rest, recover, store my stuff (that is a whole ‘nother rant) and prepare for my next adventure in. I grew up in a 1,200 square foot house with only 1.5 baths! While four people using the same shower every morning was a struggle we managed to get by just fine. Of the thousands of great memories I have from growing up none of them were limited by that house and none could have been enhanced if we had grown up in a 7,000 square foot custom home (although skateboarding through a 7,000 sqf home at 12 would have been fun!).

 

A whole crew of dirt bags riding the best trail in Moab

Life is so much better with passion and challenge than simply trying to get by. We (mountain bikers) are fortunate to have found something that we love so much that we will give up the “necessities” that so many people can’t do without to chase our passion. Next to spending quality time with my family and loved ones the happiest, most rewarding and most fun times of my life have been spent out there, often on the edge, not in front of a TV set.

A big thank you to all the dirt bag* mountain bikers, skiers, snowboarders, surfers, river rats, skaters and climbers that I have met along the way! It is easy to get caught up in our culture of more, bigger, better, NOW when it is constantly in your face. Thankfully, when my priorities get a little askew, it seems like there is always a soul brother or sister there to remind me that life isn’t about “things”. For those I have met along the way thanks for living the dream and helping me keep perspective.

In short, go for a ride, or hike, or climb, get out and enjoy yourself. Spend less time worrying and more time living!

*”Dirt Bag” is an affectionate term used by my friends