Pedal Power ... by Jeffrey Sargent, MBA, ATC, CSCS

Many people look to mountain biking as a fun way to enjoy the outdoors, take in some scenery, and challenge themselves while staying fit. While biking is a lower impact form of exercise than running, it is not without its own set of precautions. In order to stay injury-free, here are my “Top Ten Tips,” many of which apply to street riding as well: 

1. This one goes without saying – WEAR A HELMET! Off-road trails contain uneven terrain and many types of potentially hazardous obstacles, both natural and man-made. The potential for a spill, as well as the remoteness of off-road riding, means a head injury can have disastrous consequences. Of course, your other safety equipment includes padded gloves to avoid excessive pressure on the wrist and hands, eye protection and cycling shorts with a chamois pad or insert.

2. Have your bike checked out by a professional to make sure everything is in working order and adjusted correctly. Remember, it’s a long walk home with a flat tire or broken chain. Most novice bikers also have their seat adjusted incorrectly. A seat that’s too low puts excessive strain on the kneecaps, while one that’s too high can cause the knee to hyperextend. Handlebars that are too low, which force the rider to hyperextend at the neck, and an incorrectly tilted seat, can also have some painful consequences after a long ride!

3. Avoid dehydration! Carry a water bottle and drink early and often during a ride. Consider carrying an energy bar or snack. 

4. Use the buddy system. Never ride alone, especially in remote areas. Get familiar with the area, obtain a trail map, and ride terrain suited to your level of riding ability. Make sure someone knows your route and the approximate length of your ride.

5. Tread lightly! The trail that you’re on may have other uses. Horseback riders, dog walkers, runners, and even animals may be trying to occupy the same space, and serious collisions can result if you’re riding recklessly or too fast for the trail.

6. Be conscious of darkness and plan your ride accordingly. Terrain that’s familiar and forgiving in the daylight can suddenly become confusing and dangerous as darkness falls.

7. Carry a tool kit and know how to use such items as a chain repair tool or tire patch kit. Band-aids, a spare tube and a cell phone are also good additions to your pack.

8. Take care of the pedals. Your pedals are your method of transferring your body’s energy to the bike, but can often be the source of injury to the rider. If using toe clips, make sure they are adjusted correctly to allow for ease of entry and exit. If using clipless pedals, make sure your shoes’ cleats are properly aligned. Subtle misalignments can wreak havok on your knees when magnified by thousands of pedal strokes. Lubricate the release mechanisms, and lower the tension of the release settings for the first few rides until your skill improves.

9. Learn to “spin.” Advanced cyclists use this method of push-pull pedaling to maintain a consistent, lower effort style of pedaling that allows for longer distances at reduced energy rates. Staying seated, especially on long climbs, allows all of your energy to be directed at pedaling rather than supporting your frame.

10. Beware the seat. Riders, especially males, can occasionally compress nerves and arteries in sensitive areas with many miles in the saddle, causing pain, numbness, and in some cases, prostate and erectile dysfunction. Bike shorts are very helpful and special cutaway seats can often eliminate the problem completely.

Mountain biking involves extended periods in a seated, forward-flexed position. This can lead to tightness in the chest, hip flexors and quads. Stretches for these muscles are extremely important. Time out of the seat can be spent developing strength in the opposing muscle groups, such as the anterior shin muscles, hamstrings, abdominals and back, in order to prevent muscle imbalances that can lead to pain and injury.