Whether you’re new to mountain biking or ready to pick up a new hobby, it’s important to know how to care for your body before and after you ride. When you hit the trails, your body should be well-rested, fueled, and hydrated. Use our guide below to learn some tips on how to prepare for mountain biking.
Mountain Biking Tips for Beginners
Mountain biking is about more than the right equipment and the great outdoors. You need to practice healthy habits that will help you stay alert and improve endurance, have fun, prevent injury, and eat to support sustained energy. We recommend making a plan that includes the best foods for mountain biking and a workout schedule to build muscle in all the right places.
Best Foods for Mountain Biking
Nutrition is a crucial component for sustained energy and heat exposure. It’s important that you stay hydrated, even on the days you’re less active. You should also plan your meals and snacks, so your body is equipped with enough energy at the right time.
- Day Before - Eat normal, nutritious meals with a few extra whole grain carbs. Make sure to hydrate throughout the day.
- Morning - Have a hearty breakfast at least two hours before your ride. The best foods to eat before mountain biking are slow-release carbs, like steel-cut oats. Avoid sugary cereals. Add fruit, nuts, seeds, and/or honey. Drink at least 2 glasses of water.
- During Your Ride - The best energy foods for mountain biking are portable and nutrient-dense, with a hearty amount of carbs. PB&J sandwiches, organic energy bars, jerky, and dried fruits are all excellent options. Make sure to eat and drink before you feel hungry and thirsty.
- Immediately After - If possible, eat a light snack within 20 minutes of your ride. It should include a healthy balance of protein and carbs. This will help your body recover more quickly from the exercise.
- Evening - Later that day, feel free to treat yourself (within reason) for a job well done. Include a healthy, moderate-sized meal to aid recovery.
Other Workouts to Support Mountain Biking
In addition to getting out on the trails and riding as much as possible, it’s a great idea to supplement your training with other supportive workouts and regular stretching. This will help build endurance and prevent injury.
- Strength Training - Resistance and weight-based exercises like squats and lunges are a great way to build muscle in your quads, calves, and hamstrings. You should also spend adequate time on building strength in your arms and abdominals.
- Endurance Training - Increasing time and speed on your bike, as well as other cardio activities, such as running or swimming are excellent ways to build endurance.
- Flexibility Training - Stretching regularly is important for recovery and injury prevention. You can also try yoga and other activities that increase flexibility.
We can’t speak enough about staying hydrated. Your body requires water for circulation, transportation of nutrients, preventing muscle fatigue, and more. The Institute of Medicine recommends women drink 2 liters of water a day or about 9 cups, and men should drink about 3 liters a day, or about 13 cups. Although focusing on drinking water during a heavy sweat sesh is essential, making sure you get adequate water intake the rest of the time is even more vital in avoiding dehydration.
Kate’s Real Food Organic Energy Bars
When incorporating these mountain biking tips for beginners into planning your supplemental workouts and meal plans, make sure you’re choosing organic, whole foods. Kate’s Real Food energy bars are a great way to get plenty of nutrients and sustainable energy on the go, without any fillers or artificial ingredients. The adventure food that travels with you, Kate’s Real Food is one of the best energy foods for mountain biking.