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Best Cross Country Mountain Biking Techniques

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How To Be The Best A Cross Country Mountain Biking

Cross-country (XC) cycling is the most common discipline of mountain biking. While perhaps less publicized than downhill cycling simply because it is more difficult to televise, it gains the highest levels of participation both recreationally and competitively.

Cross-country cycling became an Olympic sport in 1996 and is the only form of mountain biking practiced at the Summer Olympics.

Endurance is Key

Given that a typical cross-country race of about 25-30 miles can take over two hours to complete, endurance is key. To build endurance put in quality miles on a road bike (or put slick tyres on a mountain bike), and go off-road on a mountain bike to improve bike-handling skills. It is recommended that you cycle for 15-20 hours a week in winter.

Build Core Strength

To be the best at cross country biking you need whole-body strength, not just powerful legs. Your body core must be strong for riding uphills, your arms must be strong to absorb vibration, and good handgrip strength is vital. The elliptical trainer is good, as are exercises that use your body weight, such as pull-ups and press-ups. Always aim for efficient muscles, and not bulk.

Practice Smooth Pedalling

To be the best at cross country biking, smooth pedalling is essential. To practice smooth pedalling, apply power throughout the pedalling circle, not just on the downstroke. Perfect this with one-legged pedalling: you'll feel a jarring if you're not pedalling efficiently.

Pace Yourself

The best cross country mountain bike racing tactic is to pace yourself and learn to understand and feel your threshold, Pushing too hard and above your threshold in the first 20 minutes costs vital energy. In fact it's the person who can handle the pressure and still have something left in their legs in the final laps who will win.

Stay Seated

Stay seated as long as possible on climbs, to preserve energy and for better traction.

Picking Your Route

Look ahead for obstacles and pick the best route that suits you. if you can aim for the shortest line, great, but remember that top riders sometimes take a longer, smoother routes, even if everyone else has gone over a shorter, rockier route, to reduce the risk of punctures.

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Reader Feedback

  • phoenix-arizona-friends May 22, 2011 @ 7:05 pm | delete
    You definitely need good gear to be adept at mountain biking. Some of the best trails are in the middle of nowhere!
  • Tomdelbert Mar 6, 2009 @ 3:08 am | delete
    It was indeed a great lens with nice collection of ideas and articles. A great read but need lot of time to read for sure.. lol... It is going to be one of my favies...

    Have a look at my lens here :)
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