Mountain Bike Climbing

During a typical week of the prime June-to-September mountain-biking season, Karl Lund escorts 20 riders on tours around Deer Valley Resort in Park City, Utah. Cyclists experience a range of elevations, from about 8,000 to 9,400 feet, Lund said. And before each tour is over--whether the ride is a five-mile jaunt or a full-day outing--Lund is likely to hear at least a few complaints.

“Some riders are short of breath or dizzy, or their wrists have become fatigued from the rough terrain,” said Lund, director of the resort’s mountain bike school. Other riders complain about exhaustion or muscle aches and pains.

About 6 million cyclists now ride off-road regularly, according to estimates from the International Mountain Bicycling Assn. As mountain biking has caught on in a big way, so has awareness that it’s not as simple as taking a cruise around the block. For some, that epiphany comes a bit too late, occurring, for example, when the cyclist is pedaling up the first steep hill.

The difference between finishing a mountain bike tour feeling tired but accomplished or tired, defeated and in pain has a lot to do with conditioning, good preparation and an honest assessment of one’s physical shape, said Lund and other experts.

But there are many ways to prepare.

Know your level of health and fitness before pedaling off, said Dr. Bert Mandelbaum, an orthopedic surgeon and director of sports medicine at St. John’s Hospital and Medical Center, Santa Monica, and an avid cyclist.

“If you are a non-athlete over age 35, consult your doctor first for appropriate testing,” he said.

Once a physician gives the green light, mountain bikers should devote adequate time to getting into shape or improving their fitness.

“Pre-trip conditioning is no short-term rush project,” said Tim Blumenthal, executive director of the International Mountain Bicycling Assn. in Boulder, Colo.

“One of the best things to do is to recognize your own (fitness) condition and to know what kind of terrain you will be riding.” Training on terrain similar to what you will be riding can be very helpful.

For recreational, low-intensity bike tours, riders should start getting into better condition at least one month in advance of a trip, Mandelbaum said. “Try to ride an hour a day, four times a week,” he advised. For more intensive tours, start training at least three months in advance, Mandelbaum said. Spend six or seven hours a week on the bike. Later, include hill and interval training.

If the tour will be at altitude, try to train at altitude at least on some pre-trip rides. The week before the tour should be not as intensive but, rather, a kind of detraining week, Mandelbaum said.

Wearing proper safety equipment can help ensure comfort. Helmets are a necessity. Pick those approved by ANSI or the Snell Foundation, Blumenthal said. Bike gloves can help absorb shock and keep hands from getting fatigued, experts agreed. Cycling shorts with a padded crotch are recommended. Sneakers are acceptable footwear, Blumenthal said, but stiffer shoes such as bike shoes can be more comfortable in the long run.

Take along a bike first-aid kit, readily available in most cycling stores. Be sure the bike is in good condition.

Attention to diet can also help riders sail through a mountain bike tour. Stick to a high carbohydrate diet, Mandelbaum said, especially just before the tour. And drink plenty of fluids the day before. He recommends sports drinks with electrolytes and carbohydrate mixtures. Take along sports bars to maintain energy during the ride.

To prevent altitude-related problems on the bike tour, take it slow once you arrive at the destination. If possible, allow at least one day of non-strenuous activity to adjust to the higher altitude.

Altitude sickness, also called mountain sickness, occurs because of reduced atmospheric pressure and, thus, reduced oxygen. The oxygen level in the blood declines and other blood chemistry changes occur. It can be life-threatening if it progresses to severe stages.

Those with heart and lung problems or uncontrolled diabetes are more prone, but it can strike anyone.

“You can be fit at sea level and have problems with altitude,” Mandelbaum said. Altitude problems can begin at elevations of 4,000 feet. Feeling winded can be the first symptom. Others may include dizziness, headaches, drowsiness, nausea and fatigue.

When altitude problems surface, switch to a lower pace and lower gears, Mandelbaum advised. Descend to a lower elevation. If symptoms still don’t improve, seek medical help.

The Healthy Traveler appears the second and fourth week of every month.