Mountain Biking: Test Every Facet of Fitness and Focus you've Developed in the Gym

"Mountain biking is a great way to incorporate all of your fitness into one activity," states Diana Kilby, an instructor at Spokeswomen mountain bike camp in Whistler, British Columbia, Canada. "When you spend time in the gym, you work hard to develop cardio and muscle tone, and mountain biking uses every facet. Legs get used pedaling, upper body is worked out from handlebars, and the trail in front of you keeps your cardio up."

Equipped with beefier tires and front and/or rear suspension to absorb off-road terrain, mountain bikes allow you to venture off the beaten path. Think of it like taking your bike on a hike - mountain biking allows you to go the distance in the nature and, more often than not, it's a wild ride. Mountain bike trails vary from flat dirt roads to steep, rock-laden single tracks (meaning the trail is only slightly wider than your bike tires) with sharp switchbacks. Mountain bike gearing is much more versatile, with very low gears that are easy to pedal so you can "spin" up steeper climbs ranging up to higher gears for speedy descents.

Mountain biking is a very demanding sport that requires a high level of cardiovascular fitness and muscle power, both in the lower body for pedaling and the upper body for balance and steering. Abdominal strength is key for absorbing rugged terrain, balance, steering and navigating steep downhills, particularly when standing on the pedals is required. It is both aerobic and anaerobic, depending on the terrain, trail length and difficulty. One thing's for sure: It ain't no walk in the park.

Robert Forster, a sports physical therapist from Los Angeles who has completed two of the toughest mountain bike stage races in the world - La Ruta De Los Conquistadores in Costa Rica and the TransAlp Challenge - says one of the most important things to think about before you jump on a bike is balance and conditioning. "Ask yourself these questions: What am I doing for flexibility? What am I doing for aerobic conditioning? What am I doing for strength? Preparation is the key to staying strong and not getting injured in a sport like mountain biking."

Getting ready for the mountains is easy to incorporate into your daily regime. Kilby suggests trying a program she has developed to give her an aerobic workout and build mountain bike muscles. "Women often aren't as strong in their upper bodies, so I really try to train this area." She does so with a variation of weighted lunges (use the bar the first time). To begin, place the bar on the floor in front of you and stand with your feet shoulder-width apart. Bend at the waist, and as you stand, lift the bar to your waist. Pull the bar to your chin and lift the bar over your head. Then lower the bar to your shoulders behind your head, step forward and do a lunge with each leg. Do 10-12 reps. You can also do a squat in this position. "The less weight you use, the easier it is to speed this whole routine up and turn it into a cardio blast as well," Kilby notes.

"Making sure you have proper bike fit is very important," says Forster. "And when you're just learning, it's really important to know how to spin in easy gears as often as you can. This will help keep you in an aerobic state and give you the best workout, but will also protect your knees from excessive wear and tear." Indoor cycling classes are an excellent way to mimic the intervals that will happen naturally on off-road terrain. But the best way to get in shape for mountain biking is to just do it.

Written by Tim Barnett. Featured in Hers Muscle & Fitness, June 2002.