A few weeks back a friend and I were discussing big mountain bike jumps and how people learn to land them. I mean, we’ve all seen skills areas with progressively larger jumps but how do you go from a 4 foot jump to a 50 foot drop like the one at Santos? (pictured below) I think I may have found an answer and it involves gymnastics equipment.

Whistler Mountain Bike Park has set up the Air Dome for this year’s Crankworx festival (August 9-17) and inside the dome there is a foam pit typically used for gymnastics practice. Riders work their way up to the pit on jumps from 1 to 4 meters (3 to 12 feet) in the enclosed riding area. And I just assumed that Ray’s Indoor MTB Park was the only place to mountain bike indoors…

Photo from Mudbunnie News blog

Learning “air awareness” as this article puts it is definitely important to landing huge mountain bike jumps and the foam pit seems like a good place to hone your skills. Kinda reminds me of a summer trip to the US Olympic training center in Lake Placid, NY where the US ski team was practicing aerial acrobatics in a specialized pool at the end of a ski ramp. These guys also “practiced” ski jumping where the landing area was astroturf instead of snow - a bit less forgiving than a pool. I guess you really gotta work up to that before you give it a try

Ski version of practice jumping (Lake Placid, NY)

Fail to stick this landing and you’ll end up with serious turf burn at a minimum. The landing pad is actually the lower sea green turf patch. To give you an idea of scale, the gray rectangle to the right of the landing area is a grandstand area.

With the ongoing intersection of technology and mountain biking there have been some recent efforts to quantify and compare mountain bike trails. While the idea may sounds strange, some interesting progress has been made.

The International Bike Parameters Index (IBP Index) “is an index that values the difficulty of a mountain bike route or a road bike route” using GPS data collected on the bike. For example, you can upload your GPS data from a ride and the IBP Index will calculate things like distance and the grade along the route. I tried the index for a few rides with mixed results and I concluded the usefulness really depends on the quality of your GPS data. TopoFusion includes two similar indices for GPS tracks, one called the “difficulty index,” and the other the “effort index.” While the numbers don’t mean anything when taken by themselves, they are useful to compare across rides to get an idea of relative difficulty.

Here on singletracks we’ve even taken a stab at quantifying the technical aspects of mountain biking. Using the IMBA trail difficulty rating system we give members the chance to rate the technical difficulty of mountain bike trails around the world. Those ratings are then aggregated leading to an average or consensus rating for each trail. Such a rating would be difficult to compile without software and the distributed nature of the internet – yet another way technology is helping quantify MTB trails.

In the end though, no amount of technology or group polling will ever fully quantify a mountain bike trail. Even if you could take things into account like scenery, tread, and the like, could a number ever really communicate what it’s like to ride a mountain bike trail? It would be like trying to compare your friends – sure some friends are better than others but really they’re just different and you like them each for different reasons. Instead of relying on a rating, why not get out and ride for yourself – you might just be surprised at what you find!

The Ride-Strong.com blog has a great post about getting in shape for racing in 2008. While this blog mostly focuses on road riding the training info is really applicable to anyone who rides on two wheels. My personal favorite tip - rest and recovery are important so get lots of sleep before racing season! No problem for me there

While you’re thinking about the upcoming racing season, check out the singletracks MTB race calendar. Events are being added every day and there are even a few races this very weekend! Racing in February? You bet.

Looking for a way to stick to your mountain bike resolutions in 2008? Here’s one way: Commit to riding in an epic mountain bike event this year. (Notice I didn’t say you should commit to racing an epic event - I’d be happy just to finish most of these.)

Bicycle Frenzy has a quick list of a few monumental rides for 2008, including some tough road rides for those who are allergic to dirt. I’m even tossing around the idea of riding the Fool’s Gold 100 myself in August - or at least the 50 miler. What are you gonna do?

Love ‘em or hate ‘em, New Year’s resolutions can often give you the kick in the pants you need to improve your health and happiness in the coming year. Of course it’s really tough if your resolution is to ride your mountain bike three times a week when it’s 20 degrees outside and the trails are covered in a thick crust of frozen mud and ice. Perhaps you should just give up watching reality television in 2008, that seems a bit more manageable

But have no fear! It is indeed possible to make and keep your mountain biking resolutions in the dead of winter, no matter what conditions you might face outside. Look at it this way: if you start riding now, things will only get better (read: warmer) all the way through the end of the summer when you’ll have no problem getting out on the trail. Best of all, in order to survive the winter riding season you just need one thing: the right gear.

Okay, so “the right gear” is probably many things for you, depending on where you live, but I’m here to tell you that this will absolutely make all the difference in the world. To help you start thinking about what this means, I’ll give you some sample winter riding objections (questions) along with my winter gear recommendations (answers).

Q: How can I ride today, my local trails are covered in snow and ice?
A: Get studded snow tires for your bike. Can’t find/afford these? How about making your own (just take an old set of tires and poke screws/nails through from the inside) or create your own solution like this one.

Q: How do I stay warm when the wind chill is below zero?
A: Dress in layers. You’ve probably heard this a thousand times probably but it’s absolutely good advice. While a new technical wool jersey would be sweet (and also spendy) you probably already have plenty of things in your closet to keep you warm on the trail. Throw on that ski jacket, put those long johns under your sweats, and hit the trail in style. Don’t worry about looking uncool – you’ll probably be the only one brave enough to hit the local singletrack anyway.

If you do have some extra holiday cash, why not splurge on some real technical riding wear? Cycling tights, long sleeve jerseys, wind shells, and the like are specifically designed for winter riding and easily melt away any excuses you might have about getting out in the cold.

Q: Isn’t it too dark to ride after work during non-Daylight Saving months?
A: Yes, it is - unless you get yourself some illumination in the form of lights. Read the reviews, buy a set, and ride anytime, day or night!

Q: Why should I gum up my components with mud and salt just to get in a few miles on the bike?
A: You shouldn’t - instead get a spare bike. Okay, so this isn’t an option for everyone (and for the rest of us I say suck it up and invest in some lube and degreaser) but it’s something to consider. You could pick up a used bike or even one of those mail order specials (like this 29er from Bikes Direct for under $400) as your “beater bike.”

As you can see, the major roadblocks to starting a mountain bike regimen in January can be eliminated with some creative winter equipment changes and additions. While you may end up spending some cash to winterize your riding, the dividends will come in the summer when you’re riding laps around your pudgy trail buddies.

Around this time of year many folks start considering their health and fitness goals for the new year so I thought I’d share some thoughts on mountain biking for fitness. If you’ve never tried mountain biking and you’re looking for a fun way to stay in shape, perhaps this post will inspire you to take the plunge.

Let’s start with first things first: mountain biking is fun. Honestly, the word “fun” doesn’t really do justice to what it’s like to bomb down a narrow trail through the woods, adrenaline pumping and endorphins popping. Mountain biking is exciting and it’s the kind of thing that millions of folks dream about while they’re at work. Ever hear of a co-worker gushing about the great time she had at the gym on Saturday afternoon? I didn’t think so.

Mountain biking is also a great way to get/stay in shape because it’s a great low-impact workout. Forget pounding your knees and shins running through your (boring) neighborhood. Let your plush suspension take the impact while you float up and down the hills at your local trail. And for those who think mountain biking will only give you a leg workout while your upper body gets a rest, think again. If your arms and shoulders don’t burn on a long climb then you aren’t doing it right and you should seek professional help Seriously though, it’s amazing how much climbing can help build your arms, pecs, abs, and back (not to mention your legs).

Finally, I want to address a “myth” that I hear from time to time that putting in miles on the road bike is a good way to train for mountain biking. Call me old school but I think the best way to train for mountain biking is to put more miles in on the mountain bike. I mean sure, you can put in more miles on the road and it’s quicker and less painful - but doesn’t that kinda defeat the purpose of working out? Plus you’re missing out on continuing education in the MTB skills arena and training your muscles to ride in a wholly different configuration. Throw the road bike in if you’re looking for some variation in your workouts but from my perspective it isn’t necessary or even beneficial.

For those looking to get or stay in shape in 2008, look no further than the humble mountain bike. It’s fun, low impact, and able to give you a full body workout - and best of all your bike doesn’t charge a monthly membership fee!

Believe it or not, cycling specific GPS devices like the Garmin Edge weren’t designed for navigation (trail or otherwise). And although the Edge does a good job plotting your route for you, it’s actually part of Garmin’s fitness line and packs some great features to help you track and achieve your training goals.

All GPS units track distance, speed, and altitude at a minimum which is a great start for quantifying your workouts. Some units track calories burned but this is generally just an estimate based on your body weight and your average speed on the bike.

GPS units like the Garmin Edge can be set to automatically pause your workout timer whenever you come to a stop and can even start a new lap when you pass any location more than once - keeping you focused on your ride rather than fumbling for the stop and lap buttons. The Edge and others also include the ability to create and load predefined pace data so you can even see your progress versus your goal in real time. As if you needed the extra motivation

For even more workout data the Garmin Edge 305 packs a heart rate monitor plus wireless cadence and and wheel speed sensors. Chris Carmichael helped ignite the heart rate training revolution after training Sir Armstrong and many folks swear by the results they see from heart rate zone training. Cadence, on the other hand, isn’t something that most mountain bikers find useful but a wheel speed sensor can be helpful if you find yourself using the indoor trainer during the winter months (remember GPS doesn’t work indoors).

GPS units are reliable for collecting your training ride data but unfortunately, most units we’ve tried fall short in the most important area: performance analysis. Garmin’s included Training Center Software is hardly useful for in-depth workout analysis and most folks end up purchasing additional software or using online training logs to get the most out of their data. Shop around to find the right solution for your training needs.

A GPS is an important tool to making the most of your workouts and tracking progress toward your mountain bike fitness goals. Your GPS can be your training partner, your coach, and even your motivator - unfortunately you’ll still need to push the pedals yourself

A couple weeks back I wrote about public high schools offering mountain biking courses. Now it’s time to talk about what adults can do to learn about mountain biking or improve existing singletrack skills.

Gene Hamilton is a mountain bike coach who runs a company dedicated to mountain bike instruction. His company, BetterRide, puts on clinics and camps, offers private coaching, and even dabbles in Internet coaching as well. Speaking of Internet coaching, alot of athletes who are serious about improving (and winner races) are using Lance’s former coach’s company, Carmichael Training Systems out of Colorado Springs. Almost 30% of singletracks users say they’re willing to pay monthly for an online MTB coach so that tells you something…

For those just starting out (or interested in trying mountain biking) there are a few groups that help teach the basics. Groups like Adventure Out in California offer beginning mountain bike classes as well as more advanced trips. In the UK there’s a new mountain bike training company called Transcend Trail Academy that offers classes from the fundamentals to advanced tech skills. Many local bike clubs and shops offer beginner clinics as well.

Getting started with mountain biking is easy but it’s important to understand the fundamentals, especially if you’re someone who gets frustrated easily. No matter your skill level, everyone can use a little professional instruction to get to the next level.