Recently, we had a mountain biking class. Indianapolis isn’t a hot spot for mountain bike enthusiasts but there are a number of good places to ride, especially for beginners. The clinic I conducted was aimed at the beginning mountain biker who might not even have their own bike yet as well as the novice who may have tried it a few times and is ready to learn a few more techniques.

The class lasts about 2.5 hours. About 90% of the class time is spent on the bike so no one has to worry about sitting in a boring classroom watching a video of someone else on a bike. We learn by doing. At our last clinic we covered about 3.5 miles on the trail.

Here are some of the basics we cover:

• how to use the gears at the right time
• ascending and descending hills
• getting over obstacles
• body positioning on the bike
• best safety practices

We’ll practice on a parking lot then once everyone feels comfortable we’ll hit the trail. I find people learn best while they’re doing an activity.  It’s also more fun for me as a coach. As we’re riding I can interact with people and show them opportunities to practice what they’re learning.

“Pop the front wheel and lean forward slightly to get yourself over that log.”

“Use your gears and spin up the hill.”

“Sit back farther on your seat as you descend.”

Recently, Gita and Priscilla rode their rented mountain bikes over logs, climbed up and coasted down steep hills.  They are part of the over 40 group that put their fitness to the test.  This was their first time to ride serious trails.

We began by going over the riding positions on the bike.  Then we went to an open area where we could practice going up and down hills of increasing difficulty.   Once they had gained some confidence with that we practiced riding over pieces of wood, getting prepared for obstacles in the trail like logs, rocks and roots.  Priscilla said she “felt like a kid again” as she rolled over the 4″x4″.

After starting at noon we were riding the trail by 12:45.  There were not many other riders on the trail so we could take our time and stop periodically to talk about how they felt climbing that last hill, going over the roots or descending the big hill.  We even caught a glimpse of a heron standing in the White River.  I demonstrated how to cross a wooden bridge on the bike but it seemed best for them to try that obstacle another day. This session was about the basics.

By 2:15p.m. we had completed our 3.5 mile loop.  The rain started as we pulled out of the parking lot, perfect timing!!

A good workout doesn’t have to be all work. Fitness can be fun! Mountain biking in Indianapolis doesn’t involve many mountains but you can have a great time and really challenge yourself. Contact us if you’d like to give it a try.

Steve Smith, Mountain Bike Instructor

Warm weather has finally reached Indiana.  I’m anxious to get outside and enjoy it.

Being fit is not all about sweating away the pounds in a gym.  I love taking it outside.  Calisthenics, body-weight resistance exercise (ex. push-ups), and some low tech gear give me all I need for a great workout.

Keep in mind that exercise doesn’t have to be all work. Just because it’s fun doesn’t mean it isn’t good for you. What do you enjoy doing?

My favorite outdoor activity is trail riding on my mountain bike.  We’ve got some great trails around Indy.  Most people are familiar with the Monon Trail, and you won’t need a mountain bike to handle it.  Good place for a family bike ride.  I like to trail ride at Westwood Park near Newcastle.  It offers a challenging 10 mile loop.

I’ve also started doing some hiking in preparation for some actual mountain climbing I plan on doing this summer.

Whatever it is that you like to do — get out there and do it. Have fun! Play hard!