Cycling training with a mountain bike offers a good alternative in winter for all those who are not enthusiastic about riding on the spot. Compared to training on a roller or a spinning bike, the units on the mountain bike not only promote endurance and strength, but also technical skills. Mountain bike coach Andy Rieger explains to us how to safely get over the (bike) laps in winter.
Too cold, too wet and far too dangerous - that's the opinion of many when it comes to bike training in winter. In fact, however, the mountain bike offers an excellent training alternative to roller or spinning bikes.
Variety brings strength
Because a mountain bike ride is always more varied than stupid roller training. The winter cold can be countered with good equipment. Windstopper clothing, overshoes and thick gloves allow training even below freezing. Especially if the route is mainly through the forest. Because here you will find protection from cold wind and the perceived temperatures are a little higher.
Another advantage of training over hill and dale is the mostly unfamiliar strain. Because working on a mountain bike sets completely new stimuli: riding in heavy, muddy ground, the frequent ups and downs, the constant variation of frequency. If you don't feel any wheel pressure afterwards in the spring, you have chosen your route poorly. A ride around the lake does not count as mountain bike training.
Check the technical condition of the bike
However, before you set off highly motivated into the terrain, the technical condition of the mostly neglected mountain bike should be checked. All screws should be tight and not damaged by corrosion. The brakes must work properly, as must the gears and, if present, the suspension. As with all bikes, the same applies here: professional customer service can help prevent unexpected defects or even falls in the middle of the forest.
Danger at every corner?
Many athletes avoid training off-road mainly because of the perceived risk of falling. Especially when there is snow and ice. The good news is: Taking the risk is doubly worth it! On the one hand, outdoor training can be varied, on the other hand, you get a better feel for your bike and its handling – a fact that will become noticeable in summer at the latest on a technically demanding bike course, even with a racing bike.
But what is the best way to approach training in the field? We spoke to Andy Rieger. The Rosenheimer is a trainer in the federal teaching team of DIMB eV and, as a professional driving trainer at Bikeguide Chiemgau, teaches beginners and advanced riders the right driving technique.
Photo: Christine Waitz
Hello Andy! You've been teaching beginners and advanced mountain bikers the right technique for over five years. What advice would you give to triathletes who are trying their hand at mountain biking for the first time?
Hi first. Regardless of whether you are a triathlete or an athlete from other areas of exercise – my first tip is to approach the subject of mountain biking freely and with a lot of joy. As a triathlete, you have a lot of good basics, because the basis of mountain biking is in the middle of the body, i.e. the trunk muscles, and as is well known, triathletes train them well.
Another tip I can only recommend for a smooth start in the sport is that you don't overwhelm yourself right away, for example with technical trails that can lead to a fall or to demotivation if you don't have the right riding technique. A step-by-step approach, as you know it from triathlon training with a training plan or trainer, brings a good feeling on the mountain bike and enthusiasm for the non-competitive time.
With the right technique, the risk of falling off-road is reduced. Especially in winter, when triathletes switch to mountain bikes, ice and snow increase the risk on the bike. What do you have to consider if you want to get on a bike despite the white splendor?
In terms of driving technique, you should also approach this slowly. Because the surface can change in a matter of seconds in winter, just like with mountain biking in summer. For this I recommend always driving with foresight, keeping your distances and preferably traveling in groups.
Furthermore, even basic techniques, such as a central basic position on the bike or correct braking, can increase the fun of riding.
You can also drive simple forest roads, one or the other may think. Why is it still worth working on your personal driving technique and venturing off-road?
It's just about expanding your spectrum and thinking outside the box. Cycling, whether on a racing bike or a mountain bike, has so many different facets, and they all have something special about them.
When mountain biking off-road, you constantly train your ability to react and make decisions, you automatically train your whole body through permanent body tension, and you also have fun as long as you don't overwhelm yourself.
With regard to triathlon, I can only say that with the recreational sport of mountain biking, you can react more confidently in emergency situations and prevent a possible fall. Incidentally, in addition to training on the racer, you can also use the mountain bike to polish your basics.
When the technique trainer is busy: Which three exercises can you easily do at home by yourself?
1.Balance
Try to cover a given distance of around ten meters as slowly as possible with your bike without touching the ground with your feet. You can also practice this as a competition with training partners, because it's all fun ;-). As a preliminary exercise, you can always try to make contact with the front wheel on a house wall, tree, etc. when your balance is decreasing and push off again to get your balance back.
2. Home position
To do this, you roll on the mountain bike in a straight line, without pedaling, with horizontal cranks and standing with your legs and arms almost stretched.
In order to center yourself on the bike, simply try to guide the handlebars very lightly, i.e. load-free handlebars. You should now have 50% of your body weight on the rear wheel and 50% of your body weight on the front wheel. Then you can take the handlebars in your hand again, because that way it can be steered better ;-). The basic position helps you, for example, when mountain biking in the snow, so that the bike no longer breaks out at the front and rear.
3. Brakes
When braking, I would like to give you the following on the way, but also on the trail. A locked rear and front wheel will cause the wheel to slip and cause you to stumble. In addition, you destroy the turf or the forest floor, especially in summer, which you cannot approve of as an athlete who enjoys nature.
Just try to brake consciously to get to know the grinding point of your brakes. Here you push the bike next to you and try to adjust the braking process slowly and carefully without the rear wheel blowing up. Use the front brake, because this has the most braking effect of approx. 70%, compared to the rear brake of approx. 30%.
If you can come to a stop in front of the obstacle without locking up your brakes, you've already taken a big step forward in terms of bike mastery.
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