Adventure XP | Tips and Tricks for Mountain Biking

Mountain Biking

Feel the adrenaline pump through your veins and connect with nature simultaneously, as you charge through rocky mountain terrains on a bike with Adventure XP.

Recommended Kit-List:

Saddle or handlebar bags can be attached to the bike and can store valuables like IDs, camera, keys/mobiles. (Recommended brands)

•Pedal Compatibility:
You can wear shoes that work with platform pedals and can accept a cleat later to work with a clipless pedal system. (Recommended brands)
•Walkability:
Grippy rubber outsoles with lugs can make walking on trails and scrambling over obstacles easier. (Recommended brands)

• Baggy or form-fitting shorts
Mountain-bike shorts with sturdy fabrics and plenty of pockets offer stretch for easy leg movement as aerodynamics is rarely a concern, however some fitness riders prefer form-fitting shorts which can provide muscle support. (Recommended brands)

• Padding for shorts
Mountain bike shorts with integrated padding are ideal because you sit more upright and your riding position continually varies between seated and standing. This can help to reduce friction and wick moisture. (Recommended brands)

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• Bike Tights and Pants
Padded bike tights can be substituted for liner shorts and can be made of waterproof or breathable materials. (Recommended brands)

• Jerseys
Mountain-bike jerseys that efficiently wick away sweat and are a bit looser than road-bike jerseys are a good option. For gravity-oriented riding styles, the fit can be looser, with longer sleeves that provide additional coverage from branches. (Recommended brands)

• Trail Riding Helmet
Trail riders should opt for more protection and coverage, which is longer on the sides and back. (Recommended brands)

• Downhill Helmet
This requires maximum coverage which will include a full-face helmet, and a pair of goggles rather than sunglasses. (Recommended brands)

• Gloves
Full-fingered gloves with no padding are ideal. For riders doing steep, fast or technical descents, the gloves can be lighter, cooler, and allow you to maintain better bar feel. (Recommended brands)

• Knee pads, elbow pads, and shin guards (Recommended brands)

What NOT TO DO before Biking

• Do not wear denim jeans or cotton tees
Cotton holds onto water and can keep you feeling sweaty in hot temperatures.

• Do not wear flip-flops
Flip-flops do not offer the optimum amount of protection required for your feet during biking.

• Do not consume sugary sodas, caffeinated drinks, or alcoholic beverages
These drinks can be dehydrating, mind-altering, and diuretics.

Food to carry

Light but high energy food such as:

• Nuts are the best option as they have fats, proteins, and carbohydrates that can provide sustainable energy.

• Fruits as they are packed with liquid and can help in staying hydrated.

• Energy bars and trail mix are nutritious snacks that can provide sustainable energy.

• Salty snacks as they replace the salt lost via perspiration and prevent hyponatremia, which is a lack of sodium in the bloodstream caused by drinking excess water.

How to stay hydrated

The adult human body is about 60 percent water, and even light exercise can deplete that percentage, leaving you feeling crummy and interfering with your athletic performance. So, whether you’re hiking, biking, skiing, running, climbing or simply strolling across town, it’s important to hydrate properly.

How much to drink

This depends on various factors like – the activity you’re undertaking, intensity level, duration, weather, and your sweat rate. A standard recommendation is about a half liter of water per hour of moderate activity in moderate temperatures. However, strenuous hiking in high heat may require 1 liter of water or more per hour.

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Tips for staying hydrated

• Keep water handy
For activities like hiking and mountain biking, stash a bottle somewhere accessible, like a mesh pocket on the side of your backpack.

• Drink often
Rather than chugging water intermittently, take several smaller sips to continually remain hydrated.

• Replace electrolytes
you lose electrolytes when you sweat and losing too many can hamper your performance. Hence, focus mainly on replacing sodium, potassium, calcium, and magnesium by consuming an electrolyte replacement sport drink. (link for recommended brands)

• Pre-hydrate
Drink at least 17–20 fl. oz. of water about two hours before heading out for hiking.

Signs of improper hydration

Early signs:
• Thirst
• Dry mouth
• Depleted energy

More serious symptoms:
• Cramps
• Headaches
• Nausea
• Stumbling, mumbling, grumbling and fumbling
• Dark urine with less volume
• Low energy performance

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Thank you so much for today. It had been by far my favorite adventure this year - Ella Collins Fitness