MOUNTAIN BIKING ,SPORT OF RIDING BICYCLES AND FOR FITNESS

        

   MOUNTAIN BIKING ,THE      SPORT OF RIDING BICYCLES AND FOR BEING FIT

Mountain biking is the sport of riding bicycles off-road, often over rough

 terrain, using specially designed mountain bikes. Mountain bikes share

 similarities with other bikes but incorporate features designed to enhance

 durability and performance in rough terrain. Mountain biking can generally

 be broken down into multiple categories: cross country, trail riding, all mountain (also referred to as "Enduro"), downhill, freeride and dirt    jumping. However, the majority of mountain biking falls into the categories

 of Trail and Cross Country riding styles.

The sport requires endurance, core strength and balance, bike handling skills, and self-reliance. Advanced riders pursue both steep technical descents and high incline climbs. In the case of freeride, downhill, and dirt jumping, aerial maneuvers are performed off both natural features and specially constructed jumps and ramps.

Mountain bikers ride on off-road trails such as singletrack, back-country roads, fire roads, and often venture to ski resorts that stay open in the summer for such activities. Because riders are often far from civilization, there is a strong ethic of self-reliance in the sport. Riders learn to repair broken bikes and flat tires to avoid being stranded. Many riders carry a backpack, including water, food, tools for trailside repairs, and a first aid kit in case of injury. Group rides are common, especially on longer treks. Mountain bike orienteering adds the skill of map navigation to mountain biking.

Mountain Biking

Equipments:

          Bike

• Mountain bikes differ from other bikes primarily in that they incorporate features aimed at increasing durability and improving performance in rough terrain. Most modern mountain bikes have some kind of suspension, 26, 27.5 or 29 inch diameter tires, usually between 1.7 and 2.5 inches in width, and a wider, flat or upwardly-rising handlebar that allows a more upright riding position, giving the rider more control. They have a smaller, reinforced frame, usually made of wide tubing. Tires usually have a pronounced tread, and are mounted on rims which are stronger than those used on most non-mountain bicycles. Compared to other bikes, mountain bikes also tend to more frequently use hydraulic disc brakes. They also tend to have lower ratio gears to facilitate climbing steep hills and traversing obstacles. Pedals vary from simple platform pedals, where the rider simply places the shoes on top of the pedals, to clipless, where the rider uses a specially equipped shoe with a cleat that engages mechanically into the pedal

Accessories

• Glasses with little or no difference from those used in other cycling sports, help protect against debris while on the trail. Filtered lenses, whether yellow for cloudy days or shaded for sunny days, protect the eyes from strain. Downhill and freeride mountain bikers often use goggles similar to motocross or snowboard goggles in unison with their full face helmets.
• Shoes generally have gripping soles similar to those of hiking boots for scrambling over un-ridable obstacles, unlike the smooth-bottomed shoes used in road cycling. The shank of mountain bike shoes is generally more flexible than road cycling shoes. Shoes compatible with clipless pedal systems are also frequently used.
• Clothing is chosen for comfort during physical exertion in the backcountry, and its ability to withstand falls. Road touring clothes are often inappropriate due to their delicate fabrics and construction. Depending on the type of mountain biking, different types of clothes and styles are commonly worn. Cross-country mountain bikers tend to wear lycra shorts and tight road style jerseys due to the need for comfort and efficiency. Downhill riders tend to wear heavier fabric baggy shorts or moto-cross style trousers in order to protect themselves from falls. All mountain/enduro riders tend to wear light fabric baggy shorts and jerseys as they can be in the saddle for long periods of time.
• Hydration systems are important for mountain bikers in the backcountry, ranging from simple water bottles to water bags with drinking tubes in lightweight backpacks (e.g., Camelbaks).
• GPS systems are sometimes added to the handlebars and are used to monitor progress on trails.
• Pump to inflate tires.
• CO2 Inflator with Cartridge to inflate a tubeless tire.
• Bike tools and extra bike tubes are important, as mountain bikers frequently find themselves miles from help, with flat tires or other mechanical problems that must be handled by the rider.
• High-power lights based on LED technology, especially for mountain biking at night.

Protective gear

The level of protection worn by individual riders varies greatly and is affected by speed, trail conditions, the weather, experience, fitness, desired style and numerous other factors, including personal choice. Protection becomes more important where these factors may be considered to increase the possibility or severity of a crash.

A helmet and gloves are usually regarded as sufficient for the majority of non-technical riding. Full-face helmets, goggles and armored suits or jackets are frequently used in downhill mountain biking, where the extra bulk and weight may help mitigate the risks of bigger and more frequent crashes.

• Helmets provide important head protection. The use of helmets, in one form or another, is almost universal amongst all mountain bikers. The main three types are cross-country, rounded skateboarder style (nicknamed "half shells" or "skate style") and full-face. Cross-country helmets tend to be light and well ventilated, and more comfortable to wear for long periods, especially while perspiring in hot weather. In XC competitions, most bikers use the usual road-racing style helmets, for their lightweight and aerodynamic qualities. Skateboard helmets are simpler and cheaper than other helmet types; provide greater coverage of the head and resist minor scrapes and knocks. Unlike road-biking helmets, skateboard helmets typically have a thicker, hard plastic shell which can take multiple impact before it needs to be replaced. The trade-off for this is that they tend to be much heavier and less ventilated (sweatier), therefore not suitable for endurance-based riding. Full-face helmets (BMX-style) provide the highest level of protection, being stronger again than skateboard style and including a jaw guard to protect the face. The weight is the main issue with this type, but today they are often reasonably well-ventilated and made of lightweight materials such as carbon fiber. (Full-face helmets with detachable chin-guards are available in some locations, but there are compromises to keep in mind with these designs.) As all helmets should meet minimum standards, SNELL B.95 (American Standard) BS EN 1078:1997 (European Standard), DOT or "motorized ratings" are making their way into the market. The choice of helmet often comes down to rider preference, likelihood of crashing, and on what features or properties of a helmet they place emphasis. Helmets are mandatory at competitive events and almost without exception at bike parks, most organisations also stipulate when and where full-face helmets must be used.
• Body armor and pads, often referred to simply as "armor", protect limbs and trunk in the event of a crash. While initially made for and marketed at downhillers, freeriders and jump/street riders, body armor has trickled into other areas of mountain biking as trails have become steeper and more technically complex (hence bringing a commensurately higher injury risk). Armor ranges from simple neoprene sleeves for knees and elbows to complex, articulated combinations of hard plastic shells and padding that cover a whole limb or the entire body. Some companies market body armor jackets and even full-body suits designed to provide greater protection through greater coverage of the body and more secure pad retention. Most upper-body protectors also include a spine protector that comprises plastic or metal reinforced plastic plates, over foam padding, which are joined together so that they articulate and move with the back. Some mountain bikers also use BMX-style body armor, such as chest plates, abdomen protectors, and spine plates. New technology has seen an influx of integrated neck protectors that fit securely with full-face helmets, such as the Leatt-Brace. There is a general correlation between increased protection and increased weight/decreased mobility, although different styles balance these factors differently. Different levels of protection are deemed necessary/desirable by different riders in different circumstances. Backpack hydration systems such as Camelbaks, where a water-filled bladder is held close to the spine, are used by some riders for their perceived protective value. More recently, with the increase in enduro racing, backpack hydration systems are also being sold with inbuilt spine protection. However, there is only anecdotal evidence of protection.
• Gloves can offer increased comfort while riding, by alleviating compression and friction, and can protect against superficial hand injuries. They provide protection in the event of strikes to the back or palm of the hand or when putting the hand out in a fall and can protect the hand, fingers, and knuckles from abrasion on rough surfaces. Many different styles of gloves exist, with various fits, sizes, finger lengths, palm padding and armor options available. Armoring knuckles and the backs of hands with plastic panels is common in more extreme types of mountain biking.
• First aid kits are often carried by mountain bikers, so that they are able to clean and dress cuts and abrasions and splint broken limbs. Head, brain, and spinal injuries become more likely as speeds increase. All of these can bring permanent changes in quality of life. Experienced mountain bike guides may be trained in dealing with suspected spinal injuries (e.g., immobilizing the victim and keeping the neck straight). Seriously injured people may need to be removed by stretcher, by a motor vehicle suitable for the terrain, or by helicopter.

Protective gear cannot provide immunity against injuries. For example, concussions can still occur despite the use of helmets, and spinal injuries can still occur with the use of spinal padding and neck braces. The use of high-tech protective gear can result in a revenge effect, whereupon some cyclists feel safe taking dangerous risks. Because the key determinant of injury risk is kinetic energy, and because kinetic energy increases with the square of speed, effectively each doubling of speed quadruples the injury risk. Higher speeds of travel also add danger due to reaction time. Because higher speeds mean that the rider travels further during his/her reaction time, this leaves less travel distance within which to react safely. This, in turn, further multiplies the risk of an injurious crash.

 

Types:

Cross-country cycling

All-mountain/Enduro

Downhill

Four-cross/Dual Slalom

Freeride

Dirt Jumping

Trials

Urban/Street

Trail riding

Marathon

Bikepacking

Risks

Injuries are a given factor when mountain biking, especially in the more extreme disciplines such as downhill biking. Injuries range from minor wounds, such as cuts and abrasions from falls on gravel or other surfaces, to major injuries such as broken bones, head or spinal injuries resulting from impacts with rocks, trees or the terrain being ridden on. Another risk factor is that mountain biking takes places in wilderness area so emergency response will be delayed in case of injury.

Protective equipment can protect against minor injuries and reduce the extent or seriousness of major impacts, but may not protect a rider from major impacts or accidents. To reduce the risk of injury, a rider must also take steps to minimize the risk of accidents, and thus the potential for injury; by choosing trails which fall within the range of their experience level, ensuring that they are fit enough to deal with the trail they have chosen, and keeping their bike in top mechanical condition.

If a mountain biker wishes to explore more dangerous trails or disciplines, such as downhill riding, they must learn new skills, such as jumping and avoiding obstacles.

Where a rider lacks the fitness required to ride a particular class of trail, they may become fatigued, putting themselves at an increased risk of having an accident.

Lastly, maintenance of the rider's bike needs to be carried out more frequently for mountain biking than for casual commuter biking. Mountain biking places higher demands on every part of the bike. Jumps and impacts can crack the frame or damage components or the tire rims, and steep, fast descents can quickly wear out brake pads. Since the widespread adoption of hydraulic and mechanical disk brakes on most mountain bikes from the late 1990's, the issues of brake pad wear, misalignment with, or slippage of rim brake pads on rims designed for rim brakes or "V brakes", has become a non issue. Thus, whereas a casual rider may only check over and maintain their bike every few months,a mountain biker should check and properly maintain the bike before and after every ride.

 

Health Benefits of Mountain Biking:

1.Improved Heart Health

Mountain biking is just great for your heart. Regular exercise improves cardiovascular fitness and lowers the blood pressure. As we know mountain biking is an aerobic activity which means that your heart, blood vessels, and lungs all get a workout. A Danish study conducted over 14 years with 30,000 people aged 20 to 93 years found that regular cycling protected people from heart disease.

2.Better Night Sleep

You will definitely sleep much better at night if you regularly mountain bike. Physical activity contributes to restful sleep in many ways. One of the reasons is that you feel tired and worn out after a good ride in the mountain. Also, mountain biking exposes you to daylight which helps to maintain the body’s natural circadian wake/sleep cycle.

3.Reduced Stress Levels

Mountain biking is one of the best ways to reduce the negative aspects of stress. Exercise can be a very effective stress management tool. It can release tension and anxiety and reduce the levels of stress. Cycling in the mountains will release natural endorphins and this will make you feel good. Building confidence in the new skills you gain will also give you confidence and self-esteem.

4.Low-Impact Workout

We can all thank our moms and dads for teaching us to take off the training wheels. One of the biggest health benefits of mountain biking is that it is a low-impact workout. The chance of damaging the joints is lower than almost any other aerobic activities. Also, cycling is one of the so-called non-load bearing sports.

This means that the act of sitting is taking pressure off of your joints and reduces the risk of injuring them. At the same time, you can enjoy all the other benefits of mountain biking.

5.Better Body Balance

Mountain biking requires good balance and coordination. These are skills that can be developed like any other by practicing. Along with better body balance and coordination, you will develop many more skills like good reaction time, agility, power, and speed.

Learning how to stay steady and secure on the mountain bike will keep you from crashing and also strengthens neural pathways and reinforces muscle memory. The body balance and coordination use all the resources of the brain, senses, muscles and nervous system.

 

Economic Benefits of Mountain Biking:

Relevance

This study provides a useful benchmark for the potential economic impact of a signature, iconic, standard-setting trail. Unless a community is evaluating trail use or economic potential in a similarly world-renowned area, the values from this study are likely to be an overestimate, but it does provide an upper bound.

Location

This study was conducted on a trail in Moab, Utah. The populations of Moab (5,087 in 2013) and Grand County (9,269 in 2013) are small, but the area is an extremely popular tourism destination with more than one million visitors to Arches and Canyonlands National Parks combined annually. It is also a top destination for mountain bikers, with over 100,000 visitors annually to the Slickrock Trail alone.

Trail Type

This study surveyed mountain bikers on the Slickrock Trail.  The Moab area is one of the most famous mountain biking destinations in the nation, and as one of the most popular trails in the area, the Slickrock Trail is a highly unique recreational resource.

Purpose

Moab is nationally recognized as a recreation destination for mountain bikers and off-road motorcycle users.  Using visitor counter data, the study estimated the annual value of the Slickrock Trail, as well as the intrinsic value held by trail users for a day of mountain biking.  This paper is frequently cited by those who wish to demonstrate the value of mountain biking. This is a scholarly analysis conducted by university economists.

Findings

This study estimates benefits to users in terms of “consumer surplus”, an estimate of the intrinsic value a trail user holds for the opportunity of riding the trail, measured in dollar terms. Consumer surplus is the additional amount an individual would be willing to pay, above the actual amount they had to pay for things like travel expenses and access fees. Consumer surplus is a non-market value, which means that while the resource may be important to individuals, they do not actually pay for it in a marketplace.

The study estimates that Moab mountain biking generated the following benefits for users, in addition to their daily spending:

·        $197 to $205 per individual per trip,

·        $53.08 to $55.27 per individuals per day, and

·        $8,422,800 to $8,770,300 for total annual use at Slickrock Trail alone.

The surveys revealed the following information about the average mountain biking trip:

·        Average length of trip was 5 days.

·        Of these 5 days, on average 4 were spent in Moab.

·        Groups traveled an average of 525 miles to reach Moab.

·        The average group was 3.74 people.

·        The average age of the trail user was 27.

From the model results, the authors also determined that visitation numbers would decline very little if fees were increased from $3 to $10. They attribute this to the fact that these fees make up a small proportion of a visitor’s total costs.

Methods

To estimate an individual’s total willingness to pay to visit Moab, the authors surveyed visitors to the Slickrock Trailhead from March 9-16, 1996. Every fifth visitor ending their ride was asked to complete a survey, resulting in 345 visitors approached. Of these, 35 refused, resulting in a response rate of 90 percent. Individuals who reported multiple purposes for their trip or who visited places other than Moab were omitted from the analysis, leaving individuals visiting for mountain biking alone.  Respondents were non-residents.

Visitors were asked:

·        the primary purpose for their trip

·        how many times they went to Moab in the previous 12 months

·        how much they spent to get to Moab

·        how much they spent while in Moab

·        how long it took to get to Moab

The authors used a travel cost statistical model to predict how many trips the average person would take based on travel cost, travel time, age, and the distance to similar sites trail users could have chosen instead of visiting Moab. The authors used two different variables at similar sites–either weather or desert terrain–to calculate a range of final values. From these model results, the study calculated the average individual’s per-trip and per-day consumer surplus.

 

Most Common Mountain Biking Injuries and How to Prevent Them:

1. Head Injuries

Let’s face facts: Bouncing your head off of the ground isn’t a great way to start any ride. Head injuries make up for a fair number of bike-related hospital visits and brain injuries occasionally worsen the issue on top of the cuts, bruises and fractured skulls that can occur from a particularly nasty fall. Make sure to protect your head when you ride, and you’ll have little to worry about.

Concussions, like any other injury, require a period of rest after sustaining them in order to ensure your body properly heals. See a health professional if you think you’ve suffered a concussion, however, as additional complications could arise from head injuries. Rotational forces are often the cause of concussions rather than simple impacts, so investing in a biking neck brace may be a wise option for the particularly cautious, but isn’t strictly necessary.

2. Broken Bones

Whether it’s a broken finger or a shattered collarbone, breaking a bone is one of the most common mountain biking injuries when adjusting to new terrain.

Avoidance is primarily focused on knowing how best to fall which sounds ridiculous but makes sense in practice. Your average fall at a lower speed likely means you reflexively reach out to help cushion the blow instead of sliding along the ground or rolling, which means your arm and collarbone take the brunt of the hit, often leading to a fracture or break

Prevention is better than learning how to fall, but there’s a very real chance you’re going to fall more than once in your biking life. Focus on keeping your hands on the handlebars if you sense a fall coming. If at all possible, forming your body into a ball as you make your descent will help with the impact as will landing on your back. Don’t count on being able to snap into a perfect position when a fall suddenly occurs.

3. Muscle Cramps/Hyper Extension

Lower in severity but no less common are muscle cramps, hyper extension and a general feeling of soreness after a ride. It’s understandable to be excited about a ride and forget to take the steps necessary to protect your body from stress or to lose oneself in a ride and overexert while pushing towards the finish line.

Proper stretches and warmups are key in ensuring you don’t overdo a ride, as your body is less likely to suffer from sudden activity if it has been given the chance to warm up beforehand. If your legs or back are the cause of the issue, you might also check the height of your bike seat. Improperly adjusted seats make it easy to develop poor form that might contribute to your average aches and pains.

Scrap and cuts

While not quite as common as a bruise, an open cut is an invitation for infection that can keep you off of your bike for far too long. Protect your skin by covering up as best you can when dressing for the weather and try to wear materials that offer the least resistance possible should you make contact with the ground to improve your chances of sliding semi-smoothly rather than scraping.

5. Bruises

A big fall is probably going to be followed up with a big purple bump somewhere on your body, but they’re hardly the end of the world.

Pads for your elbows and knees as well as wrist and palm guards will handle most of the average spills you’re likely to see, but you can go as far as purchasing off-road biking safety gear that covers your upper chest and shoulders if you’re particularly concerned about taking a fall. As a bonus, you’ll likely sustain fewer cuts and scrapes along the way, too.

Conclusion

Preparing for a bike ride by properly warming up and gearing yourself for the ride ahead can save you from a wild array of mountain biking injuries that are often entirely preventable.

Don’t let the road ahead distract you from the safety of your body. After all, no ride is worth a life full of limping or even a week of overstretched muscles.

 

Environmental impact

According to a review published by the International Mountain Bicycling Association, the environmental impact of mountain biking, as a relatively new sport, is poorly understood. The review notes that "as with all recreational pursuits, it is clear that mountain biking contributes some degree of environmental degradation". Mountain biking can result in both soil and vegetation damage, which can be caused by skidding, but also by the construction of unauthorised features such as jumps and bridges, and trails themselves. Several studies have reported that a mountain bike's impact on a given length of trail surface is comparable to that of a hiker, and substantially less than that of an equestrian or motorized off-road vehicle.

A critical literature review by Jason Lathrop on the ecological impact of mountain biking notes that while recreational trail use in general is well studied, few studies explore the specific impact of mountain biking. He quotes the Bureau of Land Management: "An estimated 13.5 million mountain bicyclists visit public lands each year to enjoy the variety of trails. What was once a low use activity that was easy to manage has become more complex".

The environmental impacts of mountain biking can be greatly reduced by not riding on wet or sensitive trails, keeping speeds modest so as to minimize cornering forces and braking forces, not skidding, and by staying on the trail.

Mountain biking has been demonstrated to act as a human-mediated form of seed dispersal. Due to advancements in technology mountain bikers have begun to move onto trail networks once only accessible by hikers. The nature of their movement patterns also plays an important role as a vector for seed dispersal. Mountain bikes are not bound to any specific type of infrastructure and can therefore move freely between ecological environments acting as a connecting dispersal vector between habitats. Combined with their relatively long range and speeds they also contribute to long-range dispersal. In an effort to understand and assess the socio-ecological consequences of mountain bikes as a vector for seed dispersal Fabio Weiss, Tyler J. Brummer, and Gesine Pufal conducted an environmental impact study on forest trails in Freiburg, Germany. The results of the study found that although the majority of seeds detached from tires within the first 5–20 meters; small portions of seeds were still present after 200–500 meters contributing to moderate dispersal. The potential for long-distance dispersal was found through the transport of seeds on areas of the bike that did not come into frequent contact with the ground. The study also found that the majority of participants only cleaned their bikes on average every 70 km or every two rides. Rides executed in two different areas have the potential to connect previously unconnected habitats creating the potential for unwanted plant invasions.

To mitigate the accidental dispersal of an unwanted invasive species, the authors of the study proposed the following measures to support conservation:

a) Clean the bike between rides in different habitats, before traveling and especially before entering sensitive natural areas and regions.
b) Control weeds and non-native species at trailheads and trail margins.
c) Educate mountain bike riders about the potential dispersal of different species (good stewardship begets riding privileges).
d) Encourage cooperation between mountain bikers and managing authorities (avoid condescending regulations, establishment of monitored designated riding areas).

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