Is Mountain Biking Wrecking Your Health?

On 03/10/2021

I wrote an article with this title way back in 2012 and it got some angry replies!

I have learned a colossal amount about how our bodies work in the nine years since and boy, was I right! I love mountain biking but mountain biking can be bad for you.

It’s great for your heart, lungs, and parts of your legs and arms but it can create imbalances by strengthening some muscles and not others and lead to tight IT bands and overuse injuries.

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.

The idea for this article came when I saw two very fit-looking (low body fat, all muscle) road cyclists get off their bikes and then hobble to the door. They could barely walk! They were hunched over, stiff, and very wobbly. Well, over the last nine years I was slowly starting to resemble those two road cyclists.

Luckily, because we stand, absorb shock, and are much 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 for many athletes.

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. Something I wasn’t doing enough of before the pandemic and even less since!

Yoga helps my posture, my breathing, my mobility and helps calm me. A structured weight training program with mobility exercises can also be a great complement to mountain biking. Weight training and yoga are also great mental breaks from mountain biking (which due to the concentration needed to ride singletrack is very mentally stressful).

I find the more yoga I do the better I ride because I breathe better, have more effective strength and flexibility, have less back pain, and the day off from riding makes me look forward to my next ride. The same goes for strength training.

With warmer weather here and great trails beckoning you to ride, it is sometimes 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 in the long run.

Funny, I should have taken my own advice! Over the last few years, my yoga practice faded and my body got used to being a little out of whack. The human body adapts to old injuries, bad posture, weird sleeping positions and bracing ourselves, we don’t even notice that we are no longer walking, standing, and holding our bodies correctly anymore.

Our proprioception adapts to our current condition and we don’t notice the changes in our bodies until they get so out of whack that we can no longer function. A great test is to cover a full-length mirror with a blanket and then “square up” in front of it (stand so feel like each hipbone and each of your shoulders are equally distant from the mirror) and have someone remove the blanket. I had a chiropractor do this to me 7-8 years ago and I was astonished – I was twisted by at least 10 degrees at the shoulders yet I thought I was perfectly straight!

I had a very similar experience in January when I decided to go through the 10 sessions of Rolfing earlier this year. I owe Felix (my Rolfer) my life. I have really twisted up again and he showed me in the mirror. Now I can breathe much better, walk with more grace, and pedal with ease. My whole body feels and moves much better. My times on Strava back this up as even after three weeks of almost no riding, I’m getting PR’s left and right 😊 I definitely lost some fitness during those three weeks off, but I gained a much more efficient body.

I’m stoked to be feeling this good as I approach my 55th birthday! Take care of your body, it’s the only one you have. We invest so much money and time on things, why do we invest so little money and time on our bodies?

In short, balance your riding with other athletic pursuits to be healthier, happier, faster, and have more fun. If you feel out of whack, seek out professional help, physical therapists, Rolfers, chiropractors (whatever bodyworkers you prefer), and start feeling good again. Then use yoga, foam rolling, stretching, pilates, etc to stay feeling good!

Yoga, Foundation Training, and weight training are my favorite forms of exercise to balance with my riding.

What other forms of exercise do you do to complement your riding? What do you like about it and how does help you?

Please share this article with anyone you think may benefit and feel free to call or e-mail with any questions.

Thanks and create your best ride yet,
Gene

Comments

15 Comments

Ray Marvez on 03/10/2021 at 6:23 am

Hi Gene,

I’m 66 and have incorporated stretching and weight training into my DAILY routine. And then there is the biking.

One of my manta’s is: I would rather endure the pain of exercise then the pain of heart disease, diabetes and arthritis. If mountain biking (which I love) is poison then give me some more.

Cheers

PS. Robert Marchand 100 year old plus French cyclist is my guide on the daily routine.
Reply
- Gene on 03/10/2021 at 8:00 am
  
  Hi Ray,
  
  Great to hear! Thanks for the motivation and inspiration. I like your attitude, keep after it!
  
  Cheers,
  
  Gene
  Reply
Paul Mc. on 03/10/2021 at 8:08 am

At age 62, and an avid mountain biker, I can relate to this article. I also balance my mountain biking and my life with weight training, stretching, hiking, chiropractic care, and a small amount of alcohol as a simple life pleasure. Early in 2021 I failed a basic training requirement: hydration. Although I drink lots of water every day, after two long days of mountain biking, I didn’t adequately replace electrolytes, minerals, and salts, and ended up in the hospital with three blood clots in my left leg (lack of electrolytes is what my hematologist thinks may have caused this as there were no other apparent health issues present). I didn’t realize (or forgot) that the body needs more than just water after intense exercise. This issue is keeping me off the mountain bike for about 3-5 months only because it’s dangerous to crash while on blood thinners. Very fortunately, I’ve been cleared to exercise again, but carefully. A well rounded life and exercise life is important.
Reply
- Gene on 03/10/2021 at 8:20 am
  
  Hi Paul,
  
  Sounds like a well rounded fitness routine!
  
  Good point about electrolytes and sorry to hear about your blood clots! Glad to hear you have recovered.
  
  A few people have convinced me to drink a little salt water before my rides and on long rides bring salt to lick in addition to my electrolyte drink. It seems to work well for me.
  
  Keep on riding and staying hydrated!
  
  Gene
  Reply
  - Paul on 03/14/2021 at 7:30 pm
    
    Thanks Gene, always great to read your posts. Keep up the good work!
    Reply
- Andre Rethman on 03/14/2021 at 7:44 pm
  
  I’m 60 years young, and am an avid mountaibiker, who also likes hiking, kayaking and snowshoeing (when there’s enough snow).
  
  My “cross training” is in the form of martial arts. I am a 4th degree black belt in Tae Kwon Do, and 2nd degree in a mixed martial arts discipline.
  
  My riding helps my martial arts performance with improved cardio capacity and general stamina; while my martial arts training helps my riding with improved upper body strength, balance, mental focus and much more.
  
  As an example, the first thing one learns in mixed martial arts is how to fall. Since the occasional crash is a part of mountain biking; this skill has helped me avoid serious injury when riding hasn’t gone quite as expected.
  Reply
  - Paul on 03/14/2021 at 8:21 pm
    
    Andre, keep up the good work bro, you are a hoss! It’s a bit harder, but amazing what we can still accomplish as we age. I wouldn’t have it any other way.
    Reply
Laura Patten on 03/10/2021 at 2:44 pm

The best remedy is Kaiut Yoga. Check it out. It’s a therapeutic and longevity-based yoga practice. Not your fast-paced crazy asana practice which doesn’t help you get more balanced in your muscles, flexibility and posture. I do Kaiut Yoga everyday via Fransciscos’ online Kaiut Yoga School and love it! It’s really helped me improve my posture, decrease back pain, and improve circulation, etc. Kaiut Yoga is especially good for older people as it’s mellow and easy. Exactly the way a mtb complimentary yoga practice should be!

https://franciscokaiut.com/
Reply
- Gene on 03/10/2021 at 4:59 pm
  
  Thanks Laura, I will have to check it out!
  Reply
  - Tom Meade on 03/10/2021 at 8:44 pm
    
    Thanks to Gene for many tips and much encouragement – not to mention keeping focus!
    Over the years I’ve logged many hours in the saddle but my love (b/c it’s closed now?) is
    the pool – closed in 2020 and all year so far – hoping for a reopen soon – and I’ve gotten snooty about such – my goto is a university 50m I call My Blue Heaven – and my distance
    is 2,000 yds. In the meantime I live in the hills and have no choice but to gut it out thru the climbs. I live at 700’ and the crest is 1,600 according to my (free) altimeter. Level stretches are rare. But, lacking pool workouts did indeed cut into my fitness and now – and to limit exposure (yes, guys on electrics pass by me) I’m content riding a short course equivalent that starts right out my driveway – it’s about a mile – I’ll do 3 or 4 of these- giving dog walkers a wide berth.
    I have a cheap rowing machine in front of TV & online vids for variety – along with a gym of sorts put together out of this & that. What I’ve discovered is that each exercise plays into the other making each one better on its own – speed, endurance, endorphins – whatever you call it. My advice is don’t let it go – each element plays a part in this. I’ll be 85 this summer. Let’s hope we’re done – or well on the road with that bug thing. Tom
    Reply
    - Gene on 03/17/2021 at 7:00 pm
      
      Hi Tom,
      
      Thanks for the inspiration! Way to not let the pandemic cramp your style! I’m doing everything I can to still be riding when I’m your age!
      
      Cheers,
      
      Gene
      Reply
Joe Wong on 03/10/2021 at 9:05 pm

Hi Gene: You are absolutely right about making mountain biking a PART of your healthy lifestyle. But not entirely. In my younger years I entered a few sprint distance triathlons. I no longer race but continue working out. I no longer run, but walk, I still swim and ride a Haibike 7 emtb. I use elastic bands for resistance training. I would like to recommend a book, YOUNGER NEXT YEAR, the Exercise Book, Authors are Crowley and James. Oh by the way, I’m 66 years old and had a heart transplant last year. Being fit helped me recover faster than most people.
Reply
- Gene on 03/17/2021 at 6:57 pm
  
  Hi Joe,
  
  Right on! Riding after a heart replacement, you rock!
  
  I will definitely check out Younger Next Year. Sounds much better than getting older!
  
  Keep on inspiring us!
  
  Cheers,
  
  Gene
  Reply
Robert Lombardi on 08/06/2021 at 7:14 am

I appreciate your article, I’m mixing things up with rowing, swimming, kettle bells and mt biking out my door and up the nearby trails. I’ll definitely keep the variety a priority. Thanks for the encouragement!
Reply
- Gene on 08/17/2021 at 11:54 pm
  
  Hi Robert,
  
  You’re welcome and hope you have loads of fun on the trails!
  Reply

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Rider Reviews

Thanks again, you were a great part of my succees for 2005. I had the best year of my life. Part of which at the age of 52, I entered numerous mtn bike races, podiumed 5 times and won the Texas Mountain Bike Racing Association series for my division.

Your instruction, professsionalism and emails went above and beyond all expectations.

Kent Wells
2016

Thanks Coach Gene for your time the last 2 days! Your coaching is spot on! I’m so lucky to have had the chance to spend this time learning from the most passionate mountain biker out there – one who cares about the sport and all the techniques that go into it! Total respect! That’s all I have to say! If anyone is questioning or “thinking” about signing up for his camp- DON’T , just do! Thank you Gene!!!!

Gretchen Wavro

This was by far the best use of both money and time in regards to my mountain bike training.
Its 3 days of my life I will never forget.

Jim, BetterRide Camper

The results are starting to trickle in as I have the time to ride some of my local rides that I track my times on. I’m astonished!

My descending time from the summit of Chimney Gulch to the Beaver Brook cross over dropped from a personal best of 6:51.0 to 5:46.0, for the bottom section it went from a personal best of 13:42.0 to 10:12.2. Considering that I really haven’t had enough time to practice a lot yet, I’m stunned at the improvement. I can also say that I felt more in control than I used to and I cleaned a section I’ve never had the balls to even try before.

Again Gene, I can’t thank you enough. The camp was great. Your ability to break skills down into digestible parts, watch riders and help them refine techniques, your humility and sense of humor make you a world class coach. I’ll be taking your next level two clinic this year and probably a refresher next year.”

Mark Forgy
Expert XC racer, Mountain Bike Fanatic

Just wanted to give you an update and let you know that I am starting to experience the delayed effects of your camp. I knew when the camp ended that I was leaving with some new skills that were helpful immediately. But I also knew there were other skills that were going to take more practice, patience and time. Well, I’m starting to see them.

I’ve been practicing descending the way you instructed us but until the last couple of weeks, I knew I was still faster descending the way I always had – I was just more comfortable that way. But in the last couple of weeks, it all kind of clicked.

I’m not winning any downhill races – yet – but all of a sudden (and it really did seem to happen pretty suddenly) your techniques took over and instead of just using them at low speeds only when I thought about it, I was using them all over the trails and feeling pretty comfortable. Now I find myself only reverting to my old techniques when I come into a corner already off balance. Anyway, thanks, it’s a great feeling – can’t wait to use them on race courses this year!

Sarah Kaufman
Top Pro Endurance Racer

I just wanted to let you know that I’ve had big improvements in my racing this year after taking the betteride course (about 10 minutes improvement from last year). I got 2nd place in the beginner category at Eldora, then placed 15th out of 35 in the Sport category at Winterpark in my first ‘sport race’. I passed people on the downhill for the first time in these two races, and am feeling much more confident on the downhills (I hit 31.5 mph max on a tight singletrack in the Eldora race).

Jonathan Jones

Tonight was the first night of practice cyclocross races. The cornering techniques I learned in you camp last weekend rock on the cross bike. I was able to carry speed through the corners and off cambers that I could only dream of last year!

I actually found myself cranking up the speed before the corners instead of braking. Nobody else is using this technique. I found my self keeping pace with stronger riders just on cornering skill alone. Imagine after I’ve a had a few weeks to practice.

I had best time of my life on a mountain bike at your camp, and look forward to doing another one next spring.

Chris Cornelison
September 24, 2010

I took your Neshaminy clinic in June. I wanted to fill you in on my race results. I raced all season in the Midatlantic Super Series in Women’s Sport. I won the overall championship! I am so happy that I won! I will be moving up to Elite next year.

I’ve been doing the drills you taught for 20 minutes, twice a week. I almost always preride my race courses. I work on hard sections to figure out the best lines. Since the clinic, I have noticed that my balance has improved tremendously.

So, Gene… thank you for the clinic. I still tell all my riding buddies about it. Especially how you break down the mechanics of everything that you teach. I let them know how you explain the physics behind the techniques. I tell them that the learning environment you provide is the perfect way to learn something, practice it, and really get it. I’d love to do a refresher course.

Angie Wallace
September 15, 2009

Attending Gene’s camp in Sedona was one of the best decisions that I’ve ever made. You can read skills articles and watch the youtube videos all day, but these will never engrain the skills needed to become a good mountain biker.

Gene’s course teaches you all of the primary skills, and then he drills them into you. You repeat these drills under his watchful eye until the become engrained. It’s been about 9 months since I attended the course and I still hear Gene correcting me if I’m going about an obstacle or turn in the wrong position.

I still make every ride a learning experience because of what he taught, and my riding has improved immensely as a result. Thanks Gene!

Steven Peyton
August, 2018

Just wanted to show you what your lessons made me do this past weekend! If you click on the photo or link to the photo album look through the album and on the 2nd page, bottom row, there’s a great shot of me doing what you taught me to do with my elbows-totally Brian Lopes style.

I was impressed to see myself doing that-a big change in my riding style and I know it’ll make me faster in the long run.

So thanks and I may have some time coming up where I can make it to one of your camps-I’ll let you know.

Amanda Riley, Kenda, Titus, Hayes Team
Winners of 2008, 24 hours of Old Pubelo

Thanks again for holding the camp last weekend. I was finally able to get out and ride yesterday on the falcon trail (loop that goes around the Air Force Academy). There are two sections that I have had problems with in the past. One is a tight turn with two drop offs that are oddly spaced and the landing slopes off into some bushes. I’ve ridden the trail a dozen times and walked that section most times. Once I tried it and endo‘ed into the bushes. When I rode it yesterday, I cleared it with confidence.

I kept repeating to myself “Do or Do Not – There Is No Try” I relaxed, saw the line I wanted to take, found my balance and went through the section very controlled – it was great!

The next section is a steep switchback climb with a ton of sand. I have never made that turn, although I have tried to every time I’ve ridden the trail. This time I approached the switchback using the techniques and strategy you taught us. The result – made it! No problem!

The last thing I noticed is that the whole ride was smoother. I focused primarily on the vision techniques – and body position skills. The ride felt slower than what I normally ride, but it was actually six minutes faster! Absolutely amazing!
Brad
Oct. 8, 2008 (5 days after his 3-day coaching session)

My son took your camp in winter park at age 14. He is 16 and just completed the Laramie Epic (30 miles) last weekend. He placed 2 in the age bracket 0-29. He continues to use your techniques and tips. Smooth is fast! Your worksheets are worn out and weathered from continued use! Worth it….you bet!!!

Sheila Palmer
July 2019

Your camp gave me the confidence to go out and try a few races this summer. My first race was in the beginner 40 to 45 age class in the “Point to Point” cross country race in Winter Park. While I certainly did not break any records – I at least had a respectable finish and more importantly had a total blast.

My second race was a Super D (much more my style in that there is MUCH less uphill cranking) at Winter Park where I got a second place finish in my age group. 3rd race was a Mountain States Cup Super D race in Copper where I came in tenth. Again no records but still having a total blast.

My friends the same age as me think I am crazy doing this stuff but I think they are crazy to be sitting on their arses. Again, thank you for giving me the confidence to go out there and try some racing and hopefully in the near future I will be in another one of your camps!

Will Edgington
September, 2009

Thanks for the e-mail. By the way, after completing your camp in Arizona, I dropped 5 minutes off my previous best lap time at the 12 hours of Temecula mountain bike race (59 to 54 minutes). Obviously, this was a significant breakthrough.

I’ve also noticed that by being a smoother and more efficient rider and by decoupling my body from the bike, I exert less energy and travel faster. “Looking to victory” works like a charm. Most importantly, the basic skills I was exposed to in your camp (and continue to develop) have made mountain biking more enjoyable.

Keith
January 2008

I’ve been wanting to pass on a personal success story. I participated in my first mountain bike race in Copper Harbor, MI. I placed 6th in my age group (over 6 min. behind 3rd place) on a very technical course. Considering the field, I was happy with the results.

My goal after the BetterRide camp was to be in the top 3 in the same race with a similar field. With my new found skills I placed 1st this time with 2nd place over 7 min. behind. I tore it up! Thanks, I’m always telling people that no matter how much they think they know how to ride a mountain bike, they owe it to themselves to attend one of your camps. A year later I still practice my skills every time I’m out.

BTW, a while back you suggested some reading material. I chose Body, Mind Mastery by Dan Millman. (in audio book form). Not only do I feel it helped my mountain bike skills with things like, how tension is counter productive and how the “opponent is not the enemy, but instead the teacher” it also helped me in my own personal life. Good recommendation!
Keep up the good job.

Rich Schmit
April 2011

Gene and fellow BetterRiders!
I have been smiling all day long today, thinking about our rad weekend together! I taught 4 of my kids how to do wheelies today and they thought I was super cool for a solid 5 minutes until they had it completely mastered and were smoking past my on their rear wheels.

Thank you forever, Gene, for sharing your passion and deciding to teach. An empowering, motivating, completely exhilarating weekend. I feel like a little kid on Christmas morning with my new toy. It was a total honor to cross paths with you all!

Currently standing on one leg while I brush my teeth and dictate this email…
Jen

Friends took the 3 day a while ago and really enjoyed it.

I didn’t think I was ready for that but I hired him privately for most of a day. Best experience going. It helped my skiing also. Eyes, eyes and balance via movement on the bike.

Steamboat in the rain…..

John Rostenbur

MTB Skills Camp in Fraser, CO. It was amazing. Phenomenal skills coach, Coach Gene Hamilton, literally broke down the fundamentals of mountain biking in 3 days. Super fun fellow campers. Enjoyed every bit.

Now I need to practice and strengthen some new neural circuits. If you want to improve your MTB skills, no matter your level, take a course from Better Ride.
Patricia George

Thank you, Gene! I thoroughly enjoyed your skills camp. One of the most effective learning environments I have experienced to date. Now it is all about due diligence!

I am interested in a “day with Gene in Moab” and future course offerings.

Ryan Bertram

Gene, The first thing I did was buy some cones. My drive way is pretty steep so can do switch backs there. My pedal wheelies are coming along. Yesterday I had a bit of a breakthrough ride with my vision. On a ride with some small drop offs I realized by using the vision technique I was more balanced, more comfortable and jumped further without trying.

That was the best clinic I have ever done. Thanks for the reading list. I’ve read a number of those books but I now have more to read.

Don Leet