Head for the mountains on a bike!

Mountain biking is said to be one of the most exciting, exhilarating sports in the world and it is really taking off as a fitness sport in Scotland. There has never been a more exciting time than now to enjoy this adventure sport in Scotland. Bikes, components and trails have developed over the last 30 years to an exceptional standard with Scotland emerging as a world leader.

The Scottish terrain is ideal for mountain biking, with breathtaking scenery a perfect backdrop to some of the best mountain biking in the world. There are expertly-designed trails appearing all over Scotland with Forestry Commission Scotland projects such as the 7stanes, Laggan Wolftrax and the Witch’s Trails network. Glentress is the country’s biggest and most popular mountain bike centre, and the unofficial hub of the sport of mountain biking in Scotland. It is the flagship 7stanes centre, with various trails for all abilities.

In fact if you are looking for family friendly trails, Glentress is one of the best places to go. There are two Trailquest Routes which take in some of the historic features of the forest and you can pick up an information leaflet and map.

If you are wanting to take up the sport competitively, there are four main disciplines: downhill, four cross, cross-country and trailquest. They are all different and all require fitness, bravery and amazing bike control at scary speeds.

However, for the uninitiated and those looking for a new way to get fit, it doesn’t have to be complicated. You don’t need to get competitive to have fun and shape up.

Mountain biking for pleasure is a great way to explore the outdoors, do something active with family friends and get fit as a result. But remember that racing down the side of a mountain can be quite dangerous so you need to ride with caution, wear a helmet plus knee and elbow pads and stick to dedicated trails which as in skiing, are colour coded for difficulty.

This is a good way of ensuring you only use a trail that accords with your ability. Adhere to the rules and the whole family can enjoy this adventurous sport.

You will need a basic fitness level to start mountain biking as endurance and stamina will be required. Like all sports, it takes time and practice. Those just beginning will have to get past the bumps and bruises from falling off the bike.

What are the health benefits?
If you really take to the sport, there are certainly health benefits to be had. First of all, biking requires a thorough and more intense use of more muscle groups than does running for example.

You might think that biking involves primarily the use of leg muscles, but anyone who has climbed a hill on a bike will tell you that it can be an extreme upper body workout too: lower back, shoulders, arms, neck — they all get involved. Once up, you have to come down again and downhill, as with hill walking, uses its own muscle groups.

Hands gripping brake levers will ache after a particularly long and steep descent. And, somewhat surprisingly to the novice, a different set of leg muscles are used going downhill because of the need to stand on the pedals and take the weight off the seat.

According to experienced mountain bikers, the main difference between biking and running in the way they affect the body, is on the knees. Older people in particularl often find their knees ache when running from pounding the pavement. Biking, on the other hand, puts very little pressure on knees if the seat is adjusted correctly. Regular biking seems to resolve the knee problem and keep them from becoming stiff.

However, even if you don’t go hard at it, you are still enjoying fresh air and exercise, which is a great way to health and happiness.

For more information on mountain biking in Scotland visit www.cycling.visitscotland.com/mountain_biking

Easy - For novice cyclists, children 4+ years, bikes with trailers or bike seats and bikes for those with disabilities.

Moderate - For occasional cyclists, reasonably fit families with children 10+ years, mountain bikes or robust touring bikes.

Difficult - For regular cyclists with experience of trails using off-road quality mountain bikes.

Severe - For experts mountain bikers only who relish technical challenges and use off-road quality mountain bikes.

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