Mountain Biking Gear

I know by now you're probably eager to talk about actual training, but there are a few important things to get to before you hit the road I'm talking about clothing and safety. Don't hit the delete button now; every coach I spoke to made a point of emphasizing that you ignore this information at your peril. Ready? Here goes: Wear a helmet. A good helmet is an absolutely essential part of mountain biking, no ifs, ands or buts.

The helmet should fit snugly and not slide either side to side or front to back. It needs to be snug around the cranium to protect the front lobe. Trust me on this one: It can save your life. Also key are elbow pads and gloves. Gloves are important for warmth in the winter but also for hand protection; if you crash, you don't want your hands exposed. They also protect delicate palm skin from the friction caused by holding the rubber-covered handles.

You also need to get shin guards (Kelvar is a good brand). Shin guards protect you against branches, trees, rocks and the like. And don't let all this protection talk scare you: A bike fall doesn't have to be a big deal, if (and this is a big if) you protect the vulnerable body areas like the elbows, hands, shins and head. Remember all that stuff about an ounce of prevention and you'll be just fine.

Now let's talk about clothing. Dress in layers. Like hiking, mountain biking is a sport that, during the course of a day, will expose you to a lot of changes in weather and climate. Layering gives you the most options. Vests are especially good. Get clothing with pads built in. Padded shorts are essential. You can outfit yourself from head to toe at your local bike shop or sporting goods emporium.

Cycling shoes are worth investing in. They're stiff, and they fit into the clips on the pedals and stay there. This allows for much greater pedaling efficiency. You can pull up on the up cycle and push down on the down cycle, allowing you to use both your quads and your hamstring. The quads tire more quickly than the hamstrings, so you want to be able to use both for pedaling, which you can do if your bike shoes are tucked tightly into the clip. Your basic cross-training or running shoe won't stay put as. Good cycling shoe brands include Avocet, Diaora and Shimano.