Top tips for riding your mountain bike in a heat wave

Are some days too hot for riding?

Words, photo and video: Randy King

Temperatures in the eastern U.S. shot past 100° F (38° C) last week and have been cooking in the nineties for a month. Mountain bikers are forced to cope with this heat wave. Over the weekend, the Big Mountain Riding crew hit the trails in Danville, VA, for 2.5-hours of riding on one of the hottest days yet this summer. Between sweating gallons, drinking more than 120 ounces (3.5 L) of water each, and hating every climb, we hammered out a few hot weather riding tips … and survived the ride!

The bottom line: Be cool … or as cool as possible. The warmer the weather, the more challenging it becomes to adequately cool your body. Cooling is vitally important, because heat kills. “People don’t realize the severity of heat on health,” said George Luber, an expert on heat at the Centers for Disease Control and Prevention, in the Washington Post. “It’s the number one weather-related killer in the United States.”

1. Drink enough water / fluids. Obvious, right? Um, more on that later. Start upping your water intake several days ahead if you have a hot ride planned. On ride day start drinking water early so that you’re fully-hydrated when you clip in. Water alone is OK for rides of less than 45 minutes. On longer rides in hot weather, add sport drinks to your fluid intake. Jenny Hadfield, author of Marathoning for Mortals, recommends about 8 ounces (.25 L) of sport drink every 15-20 minutes during prolonged hot weather exercise.

Believe it or not, how much water you should drink during prolonged exercise is an ongoing debate. While the word used to be to drink a certain amount per hour, whether you were thirsty or not, your own body seems to be the best indicator of how much you should drink. Your body will tell you if you’re drinking enough, either through thirst or by slowing down.

“[Thirst] is the only system used by all other creatures on this earth. Why should it not also be ideal for humans?” says Timothy D. Noakes, M.D., a professor of exercise and sports science at the University of Cape Town, and author of The Lore of Running.  Recently Dr. Noakes and his colleagues researched cycling performance during an 80 kilometer time trial, finding that drinking less than thirst called for negatively affected performance slightly and drinking more than thirst dictated had no effect.

Your body also lets you know it needs fluid by loss of power or speed. Riding hard, you will sweat 1 to 2 quarts an hour. If you lose more fluid by sweat or urine than you take in, you will experience dehydration.

“Body weight losses in the 3 to 4 percent range impair the body’s ability to efficiently utilize oxygen. When dehydration causes more than 4 to 5 percent weight loss, your power will deteriorate tremendously,” says Active.com expert Edmund R. Burke, Ph.D.

Your bathroom scale can clue you in. “If you gain any weight [exercising], you’re taking in too many fluids, but if you lose more than two percent of your body weight on a single outing, you probably need to drink more,” says Sally Wadyka in Runners World.

A random video that has nothing to do with this article, except it was very hot on that ride!

2. Get acclimated: It takes about 14 days for your body to adapt to summer heat and cool itself more efficiently. In the meantime, slow your pace and intensity and get your ride in rather than pushing it and risking injury. Listen up, weekend warriors: Riding hard one day a week is a bad idea in the summer, unless you are used to the heat. If you have a race or an important ride coming up, plan ahead and put in the training time.

3. Timing is everything … work with the heat. Good news for the early birds: 4-7 am is coolest time of day. The heat increases later and air quality diminishes. Early morning may be more humid, but you should try to be off the trail and indoors by the time the afternoon rays really heat up. Consider switching your group rides to the hours right after dawn. Additionally, stay cooler by riding in the woods and on trails that are frequently breezy. The temperature difference between shaded areas and sunny areas can swing greatly – think double digits – and wind further cools down b0dy temps. Finally, build cool down breaks into your ride, where you slow your pace for a few minutes.

4. Ride smart: Know the signs of heat-related health problems. The Red Cross shares the following

- Heat cramps: muscular pains and spasms. They are an early warning signal. Take heed.

- Heat exhaustion: a form of mild shock. Signals include cool, moist, pale flushed or red skin; heavy sweating; headache; nausea or vomiting; dizziness; and exhaustion. Cool person off, get them to a cooler place.

- Heat stroke: the temperature control system, which sweats to cool the body, stops working. Signals include hot, red and dry skin; changes in consciousness; rapid, weak pulse; and rapid, shallow breathing. Call 911. Quickly cool person off any way you can.

5. Get a little help from your friends. Ride with a buddy – watch each other for heat problems and hold each other accountable for calling time for cooling down. Let someone know how to contact you / where to find you and your expected return time. This is always a good idea, and even more so in extreme temperatures.

Resources:

Red Cross Heat Safety Tips

Active.com’s cycling heat tips

© 2010 Big Mountain Riding

Drawn from Human Kinetics: The information-leader in physical activity and health.

When you've mastered the basics, you can go for style points

Most of us learned how to ride a bike when we were in elementary school or before. And as avid mountain bikers, most of us have kept riding our bikes much longer than our friends who learned how to ride at the same time we did. However, how much actual training or revisiting of basic bike-handling skills have we done since then, to learn how to get the most out of these high-tech machines we love so much?

This need for updating our basic skills and increasing the efficiency of our riding is  addressed in Mastering Cycling (Human Kinetics, 2010), by author John Howard, three-time Olympian and 18-time national masters cycling champion. Howard says cyclists need to avoid the “Toy Syndrome.” It ain’t a toy, so don’t approach it like one.

Howard encourages riders to polish up their skills in several key, basic skills areas:

Climbing in the saddle

Fast, efficient climbing demands that riders know when and what to do at the key moment to keep going forward and up. “Delaying the decision too long will result in the loss of both speed and momentum,” Howard says. What gear you choose and how you shift depends on how much you have left in the tank – your available power, fitness level, and pitch of the climb. The length of the climb also influences how the rider approaches it.  “If you are starting to climb a long, gradual hill, use a gear that is comfortable and lets you maintain an rpm of about 90,” Howard explains. “When your cadence begins to slow down, downshift to an easier gear. If you are going to stand on the pedals, you may want to shift up to a higher gear so that you don’t waste energy spinning.”

Climbing out of the saddle
Off-the-saddle climbing demands a balance between keeping a reasonable hear-rate (not burning out) and getting that burst of forward umph. “Gravity will win the battle if you surge on the pedals, pull and push your upper body forward or backward, or worse, pull your upper body up and down, disengaging the important core muscles,” Howard says. “The primary force in moving the bicycle forward is generated at the 3 o’clock and 9 o’clock positions of the cranks.” Howard says less-experienced riders often mistime their crank surges, so they lose lots of power at the top and bottom of their pedal stroke, since these areas are inefficient in out-of-the saddle pedaling.

Cornering
True cornering skills require fluid, snap judgments on all the aspects of each turn, including camber, radius of the turn, trail conditions and any thing that affects speed. Riders must lean the bike through turns to speed through them.  “A cyclist must estimate how much lean is needed to counteract the physical forces that want to project the cyclist and the bicycle in a straight line,” Howard says. “The amount of lean depends on the speed traveled into the turn, the tightness of the turn, and the degree and direction of the road bank.”

Braking

Howard discusses the two types of braking: feathering and “hot stops.” Feathering is used most of the time, to lightly control speed and ride smoothly through normal terrain changes. “Hot stops” are required when the rider must stop and stop immediately.  “The action is accompanied by an approximate bias of two-thirds on the front brake and one-third on the rear brake,” Howard explains. “Cyclists will have very little time to slip back in the saddle and apply the front brakes. When it is done properly, the bike can stop in half the distance that it would normally take.”

Shifting

“Whether you are a competitive or a recreational cyclist, your cadence needs to be as comfortable and smooth as possible, never jerky,” Howard says. He advises single gear shifts and warns against cross-angled chain lines.  “Cyclists should listen to their bikes and avoid crossing the chain over radical angles, such as the big chain ring and the larger cog in the rear. This will save wear and tear on the drive train and the knees,” Howard adds.

For more information, see Mastering Cycling.

Riding All-Mountain on Niner’s XC Race Bike, the Air 9

The Atomic Blue color stands out, as does the Air 9's responsive frame

Review & Photos by: Randy King

Video by: Randy Lewis

Climbing toward the sharp, steep switchback, I grinned in anticipation. With only 20-minutes of saddle time on the Niner Air 9, I already knew that I had a shot at making this challenge – one of those hiking trail switchbacks that cut back on themselves like barely-open scissors. This bike was made for just this type of momentum- and traction-defying situation.

I rode straight at the dirt bank that signaled the end of my current wheel path, running wide at the outside edge of the trail. At the last second, I let off the power and the bike slowed almost to a stop. Now! I turned the bars just as the front wheel contacted the steep benched bank, cranking once to power the front wheel in a nearly 90° slice across the bank. Pivoting with the front wheel, I was almost pointed back down the trail before I could straighten out enough to apply real power. Now the bike threatened to go off the inside corner of the switchback. I spun away at the pedals, rolling the front tire right along the edge of the trail and back on track as I climbed through the eroded heart of the switchback. The Niner Air 9 straightened out and I climbed onward.

The Niner Air 9 rewards riders who have the vision and the ability to leverage its considerable powers. Its Easton GX2 Scandium/Aluminum frame is responsive and lightweight. Although the Air 9 I rode had been kitted out with a mediocre parts spec, its race breeding shone through.

Out for a Niner field day, Randy Lewis (on his Niner E.M.D. 9) and I covered much of the varied terrain of Roanoke, VA’s huge Carvin’s Cove trail system. Temps surged past 90 and then cooled later as a big T-storm rumbled threateningly and stacked up against the nearby Blue Ridge. We ended the day racing the impending rain back to the parking lot.

Here the Niner Air 9 showed off the racing genes of its stiff frame and aggressive, forward-leaning cockpit set-up. Although at low speeds I could really feel the drag of the heavy wheel set, once I powered up the Air 9, I found myself pushing the big chain ring uphill, going faster and faster. What a joy to climb on this bike!

Read the rest of the review in Part 2 …

©2010 Big Mountain Riding

This review is sponsored by Just the Right Gear
bike shop, Salem, VA.

Ride and race local! Here are three fun June events in Virginia. All three events have a festival-feel and boast endurance categories for the big mountain riders. Take your pick, or ride all three!

THE SHOOTOUT ON ANGLER’S RIDGE – DANVILLE, VA

The 3rd Annual Shootout on Anglers Ridge is a USA Cycling-sanctioned mountain bike race that brings two state series together on the same day. On Sunday June 13th, the Southern Classic Series of North Carolina and the Virginia Off-Road Series will race at Anglers Ridge.

Checkered Pig BBQ and Ribs will be providing post-race grub to all racers and volunteers.

With over $8,000.00 in cash and prizes, this year’s event will be a great one.

Cash payout goes 5-deep to all PRO, Expert and XCAT categories … Men and Women.

Prizes go 5-deep to ALL Sport and Beginner Category/Class combos too.

Click here for race info.

FAT TIRE FRENZY – BEDFORD, VA

The 7th annual Fat Tire  Frenzy and Bike Festival is the weekend of June 18th & 19th at Falling Creek Park in Bedford, Va.  The 2010 race is now part of the Virginia Off Road Series.  By teaming with VORS the Fat Tire Frenzy will be able to offer a more competitive race by drawing racers not only from the area but from throughout Virginia and even beyond.   Please visit the VORS site for additional information about the series.

The 2010 event promises to be the best yet with FREE on site semi-primitive camping  available (and encouraged), a kids (10 & under) mountain bike race, a “bunny hop” competition,  a track stand-off and a mountain bike swap meet!  There is a movie planned for Friday night(Race Across The Sky-private showing for Festival attendees and campers only) along with a ride of the race course, and West Wind will be playing down home southern rock and country music for your entertainment Saturday evening.  Of course, the main attraction will be the cross-country race and NEW for 2010 Mountain Junkies FAT 5 ENDURO race held on Saturday.

Click here for race details RACE COURSE

MASSANUTTEN HOO-HA- HARRISONBURG, VA

The 22nd Hoo-ha! on June 19th & 20th will host the inaugural US Cup Triple Crown pro finals, awarding a #1 plate to the top US pro men and women. This is now the coolest pro race mountain bike series ever–Super D, Short Track, and XC at all 3 to determine the best mountain biker, period. And Massanutten’s the finale!

Click here for race details.

©2010 Big Mountain Riding

Long Term Review of Salsa’s super-fast 29er hard tail, the Mamasita

The Salsa Mamasita is a capable back country explorer and XC racer

Review by:

Scott Schekman

Photos by: Scott Schekman and Randy King

Now that I have been riding my Salsa Mamasita for more than a year, it is time for a long term review. My Mamasita is built up pretty much as a race/play 29er hard tail with a ROCK SHOX REBA Race 29″ fork, RACE FACE Deus crankset, Stan’s 355 rims laced to a DT Swiss 240 front & Stans ZTR rear hub, Easton Monkeylite XC bar, SRAM X-9 triggers and rear derailleur and Hope Mini disc brakes. This build is average in weight at 24.5 lbs, but that works for me and I didn’t have to cash in my IRA to build it. New Mamasita frames are available online for about $750; complete bikes for less than $2,000.

This size small frame is made of Scandium/aluminum alloy with carbon seat stays. I have read of various advantages of Scandium alloys, but not being a metalurgist, I don’t actually know what is fact or not.  The Mamasita’s geometry is fairly standard for a 29er hardtail frame [See chart].

The Salsa Mamasita features clean lines and rider-friendly geometry

So far I have raced the Mamasita in two mountain-X races and the epic Shenandoah 100. All my other rides have been local trail rides at Candlers/Liberty mountain, Danville, VA’s Anglers Ridge, Bedford, VA’s Falling Creek Park or Roanoke, VA’s Carvins Cove. The Mamasita rock ‘n’ rolled through all of this terrain variety that included log hopping, rock gardens, swoopy smooth singletrack and typical east coast-roots, rocks, tree limbs, technical climbs and fast descents.

Riding this bike is like riding a small self-powered rocket. All the pedaling energy seems to transform immediately into forward motion. This bike will climb like a scared cat! I seem to favor technical difficult climbs, especially the kind most people only like to ride down. [Editor's note: He's not kidding!] The “Mama” excels at this.  I do run the Reba at 100mm travel which means I have to keep some weight forward on steeps to keep the front end down, but like on any bike, the rider has to learn how to distribute his weight to the bike’s advantage.

Descending is a flat out rush; this bike will go faster than my brain will let it. I have never yet missed full suspension on the downhills. It might be the combination of wagon wheels and carbon stays or just the geometry, but this is the fastest XC bike I have ridden yet. The only time I notice any limitations is when I am trying to keep a smooth cadence on choppy (roots and small rocks) flat ground. This is probably a disadvantage of any 29er hard tail. It tends to kick me off the saddle some, which disrupts my pedaling so I installed a USE suspension seat post which helps – but is still no substitute for rear suspension.

The carbon seatstays and big wheels soften up the ride a bit on this rocket-fast hard tail

All in all, the Salsa Mamasita is a blast to ride or race. It is a screaming fast descender, a mountain goat climber, nimble and quick without any twitchiness in steering control. The Mamasita rider feels confident and in control climbing up or blazing down the mountain. The Salsa Mamasita is definitely worth a closer look for XC and epic racers and big mountain riders – as long as you’re not a downhill-only rider, or into frequent jumping or drops bigger than two feet.

©2010 Big Mountain Riding

Keith tackling the Dam Trail switchbacks on his first ride - way to kick it!

Story & Photos: Randy King

Part III – Highlighting the “best” of the mountain’s trails.

Scott working those Jedi skills on The Playground

Candler’s Mountain and the Liberty Mountain Trail System are located on the outskirts of Lynchburg, VA, next to Liberty University. The mountain is easy to spot from a distance because of two distinct and recent man-made additions. One is the giant LU monogram and the other is the only Snowflex recreation facility in the U.S. Hidden in the trees that cover most of the rest of the mountain’s many ridges and ravines are dozens of trails harboring miles of entertainment and challenge for mountain bikers of all levels. It is a big mountain riding destination; one could ride all day here without duplicating many yards of trails. Please see the Getting There page for a trail map and more details on access, eats and lodging. If you are looking for someone to ride with while you explore the trails, feel free to contact me via the comments feature at the bottom of this post, or at rides@bigmountainriding.com

The best part of the recent improvements is the naming / marking of the main trails and the improved rescue-factor thanks to way-point markers and additional fire roads. Also, the most-used single track has been made more sustainable.

Symbols for trail rating:

NOTE: All ratings are based on if the rider rode the entire trail in its standard course. They are more realistic than the ratings published by Liberty University and are based on extensive riding and observation of other riders on this trail system year-round. (However, the trail names are color-coded to LU’s rating – which is based mostly on distance – Green=Beginner, Blue=Intermediate, Yellow=Advanced)

◊ – intermediate = requires conditioned cardiovascular fitness, strong legs and good balance. Experience in riding off road.
♦ – advanced = requires the above and conditioned bike handling skills on narrow and uneven trails. May feature short steep sections that border on very advanced.
♦♦ – very advanced = requires the above and features sections with dire consequences for the rider who loses control. Some inclines will require walking up/down by all but very advanced riders.
Θ – not public knowledge = These trails are not on the map and these names are not commonly used. However, feel free to seek them out and to use the names.

Best Singletrack:

◊Lower Dam Trail - The flowier of the two Dam trails. Swoops along the lower side of the mountain and takes the rider instantly to a good place.
◊Upper Dam Trail – More of a workout than its lower sibling. Rougher as well. For a fast loop, do a circuit of both Dam trails (15-30 min. DOE)
♦Alternate Flight Pattern - A fun, tough trail that dives into ravines and treks up slopes as it winds around the mountain. Hard to follow where the new road intersects the trail.

Chris charging a log on A Walk in The Woods

Best technical trails:

♦♦Split Decision – The main decision for most riders is to turn away to something easier, but this is a rewarding challenge for very advanced riders. This bad boy features steeps on both ends and nary a flat spot between. Lots of logs, roots and rocks.
♦♦The Playground – Boasts one of the steepest sections on the mountain. Bring your iron lungs and any inner-demons you want to scourge.
♦Psycho-Pathé – Technical fun fest. Narrow lines and rougher options abound. Mind-emptying at speed.
♦Lake Trail – The soul of Eastern mountain biking. Side hill, stream-side to lake side. Mellow, with challenging sections to keep you focused.

Best cardio-climbs:

♦Powerline Loop – This is a torturous climb, especially in the warmer months. Great for building climbing skill and power, though. Finishes with a rough DH.
◊Monogram Rd (from Top Ridge Trail head to the gazebo atop the monogram) – Good section for working on tiered intervals. May make you hate yourself and your bike if you overdo it.
♦Luge Trail to Peak 2 Peak to the gazebo – If you’re in it to pin it, then dive into the woods on Upper Dam and take this route popular with hikers all the way up.

Best Rogue trails:

◊ Rogue’s Gallery (Five Points to Split Decision)
♦Θ Rogue 1 (Snowflex drive Candlers Mt. Trail head) – a fast alternative to descending Candler’s Climb or Candler’s Mt Rd.
♦♦Θ Going Rogue DH (Monogram Rd to gas line / US 460) – don’t even think about it unless very experienced or very brash. Drops faster than the Dow in a recession.
♦Θ Rogue Leader DH (Peak 2 Peak/The Playground intersection to Five Points) – an alternative, shorter descent to Five Points.

Tackling the woodwork - the evolution continues

Best far-out trails:

♦ A Trail Too Far – an instant classic that is different every time one rides it. A peaceful stream side saunter, pushing the pace brings out the bite.
♦Θ Oil Jug (Its namesake is the only marker for the entry to this back country beauty. It is far out and limited release.)
♦Θ Blind Faith (an old-school, sweet singletrack bypass for some of Lake Hydeaway Rd. Watch for fire road to the right when Camp Hydeaway Rd veers left. Blind Faith is a singletrack off to the left at the top of the rise.)
♦♦Θ The Ghost (You’d feel like Hiawatha or Hawkeye on this extremely narrow front face side hill trail if it weren’t for the encroaching development and city sprawled out below.)

© 2009 Big Mountain Riding

It's East Coast Big Mountain Riding - From IMBA

Southern Traverse IMBA Epic – Driving Directions to Trailhead

Written by the guys at Shenandoah Mountain Touring

Starting at:
Shenandoah Mountain Touring
Located in the Shenandoah Bicycle Co. store
135 S. Main Street
Harrisonburg, VA
www.MountainTouring.com

From SMT head out of the parking lot onto main street (left only- heading north)
Take your 1st left on Water Street
Take your 3rd left on Rt. 42 – South High Street
Traveling south on Rt.42 through Dayton, Bridgewater, and Parnassus To Jennings Gap road Rt. 736
Take a right on Rt. 736 and travel for 3.5 miles to route 250
Take a right on Rt. 250 heading West for 7 miles to West Augusta and Rt. 629
Take a left on Rt. 629 heading south into Deerfield Valley
Turn right on FR 173 about 6 miles down the road
Cross the cattle grate and continue along the right-of-way dirt road
After crossing the creek for the 2nd time, stay left at the fork
Proceed through the closed gate onto National Forest land – please close the gate behind you
The parking area is 1/4 mile up on the left

To Jerkemtight – mid ride point

Continue on Rt. 629 through Deerfield (1.5 miles from FR 173)
Proceed about 5 _ miles past Fr 173 to a gravel road that shoots up to the right and looks like it may be a driveway
If you come to a trash dumpster and some forest service road signs you have gone to far Jerkemtight road is not marked and is about 3/4 of a mile behind you
Proceed about 1 mile up Jerkemtight road to an intersection. Jerkemtight continues straight following the creek up the hollow where a new logging road turns off on the right. Do not block the locked forest service gate!

To ScotchTown Draft – trail end

Take a right on Rt. 627 and 3 miles up to the saddle (crest of the road) where the trail awaits on the right.

Southern Traverse IMBA Epic – Detailed Ride Directions

Written by the guys at Shenandoah Mountain Touring

Our recommended days worth of riding on the trail will start out with a 4 mile climb on FR 173 out of Deerfield Valley (1205 ft.). The Fireroad climb is a nice steady grade that climbs 1,300 ft to the saddle (2590 ft.) of the mountain where you pick up the Shenandoah Mountain Trail singletrack heading south. The trail continues to climb up towards the summit of the Bump at 3634 ft. This section of single track has long straights that are tight, twisty and smooth with some super technical rock gardens scattered throughout the 11-mile piece.

The only bailout on the ridge is 11 miles in on Jerkemtight Rd. You will know you are there when you come to a field on top of the ridge with a pond. Jerkemtight Rd. is a forest service road that is steep and rough heading back down to the east for 5 miles and onto Rt. 629. Taking this bailout would take the cherry off the top because the last 5 miles of trail is the sweetest, but it would get you back to your vehicle (civilization) quicker in case of emergency.

The Jerkemtight juncture is a tricky one at 3550 ft. There are 2 different singletrack trails heading off the west side of the ridge and 3 jeep trails heading in different directions. The 2 singletrack trails seem to be dropping off the west side of the mountain. The Shenandoah Mountain Trail is the one that heads more southerly. Marshall Draft trail in the one that drops straight down the western slope towards sugar tree road. The Shenandoah Mountain Trail only drops a bit to meet up with the ridge again and some of the sweetest down hilling toward Scotchtown Draft. The northern jeep road will take you to the summit of North East Peak at 3811 ft. and the southern one takes you to Wallace Peak lookout tower at 3795 ft. The road to the east is Jerkemtight Rd. heading 5 miles down to Rt. 629.

The Trail skirts around North Sister Knob at an elevation of 3292 and then coils you up onto South Sister Knob at 3088 for a screaming fast 1100 ft descent to Scotchtown Draft Rt.627. I suggest a small break here to try and stop smiling to keep your face from cramping. Take a left on Rt. 627 and another left on Rt. 629 and enjoy about 10 miles of beautiful rolling country roads back to the trailhead.

An abbreviated ride is to proceed up the Jerkemtight FR for 5 miles on your bicycle and pick up the Shenandoah Mountain Trail on the ridge. This would eliminate a possible bonk in “no mans land”- the 11 mile section of ridge that will put your tongue on the ground if you are not fresh and fit.

If you are looking for big mountain single track on the east coast the Southern Traverse is it. The Traverse is the southern most section of the Shenandoah Mountain Trail located in the George Washington National Forest’s Dry River and Deerfield Ranger Districts. The trail works its magic along the spine of the massive Shenandoah Mountain. Shenandoah Mountain is a massive 90+ mile long mountain that is the border of Virginia and West Virginia for the northern most 60 miles of its ridge. Shenandoah Mountain Touring www.mountaintouring.com offers tours and shuttle service for the trail and the surrounding hundreds of miles of trails.