Training

Driving technique

- Pain whilst mountain biking is usually caused by incorrect bike adjustments, poor posture, uneven strain and a lack of stability.  
- A solution can be found through a properly adjusted cockpit and saddle, an active riding position, improved technique, and regular strength and mobility training.  
- Warning signs such as persistent numbness, radiating pain, loss of strength or discomfort following a fall require medical assessment.

Pain when mountain biking: What really helps

- Clipless pedals offer better grip and stability, but beginners may be more prone to falls at first due to the unfamiliar process of unclipping.  
- The efficiency benefit stems primarily from a fixed foot position and stiff soles, which reduce rotation, shear forces and strain-related discomfort.  
- For beginners, SPD pedals set to a soft engagement and practising whilst stationary are recommended; alternatives include good flat pedals, trail running shoes or magnetic pedals.

Clip-in pedals: Greater control on the bike or an unnecessary risk?

DRIVING TECHNOLOGY

- Fear triggers tunnel vision, tension and incorrect defensive reflexes, which drastically impair control, grip and stability on a mountain bike.  
- Typical mistakes include sitting too far back, approaching drops too slowly, panic braking in bends, tensing up in rock gardens and ‘dead sailor’ jumps.  
- These issues can be addressed through systematic riding technique training, anticipating the terrain, active body control, gradual progression, visualisation and calm breathing.

When fear takes the lead: How mental blocks lead to falls on a mountain bike

- A rear-heavy riding position is an instinctive defensive reaction; it leads to a loss of control, reduced front-end traction and an increased risk of falling.  
- A central position with your chin over the stem and pressure on the front wheel is the basis for control, particularly when cornering and on technical sections.  
- To improve, you need to ride more slowly, choose simple routes, practise repeatedly and focus on your posture rather than attempting difficult manoeuvres too early on.

A common problem among bikers: Lean forward! Why you need pressure on the front wheel.

- Wet conditions halve grip and double braking distances; dust and road grit combine with water to form a slippery film, which greatly increases the risk of a fall.  
- Riding safely in the rain: reduce your speed early, use both brakes in a controlled manner, avoid locking the front wheel, use wider tyres and slightly lower tyre pressure.  
- When cornering: brake before entering the bend, reduce lean angle, increase the cornering radius, avoid critical road surfaces, and apply firm pressure to the pedal on the outside of the bend.

Summer rain: When water turns the tarmac into a slippery slope

- Riding safely on gravel requires a relaxed posture, a central riding position, looking ahead and correct tyre pressure.  
- Frequent falls are caused by incorrect braking; the key is to apply both brakes in a controlled manner and to reduce speed in good time.  
- On bends and inclines, correct pedal position, line choice, weight transfer and a steady pedalling rhythm ensure greater grip and control.

Safe and fast on gravel: the right riding technique for mountain biking

- Different cadences provide specific training stimuli for the cardiovascular system, muscles, coordination and joint relief.  
- A high cadence (from approx. 90 rpm) improves coordination, places a heavy demand on the cardiovascular system and reduces the strain on muscles and joints at low resistance.  
- A low cadence combined with high resistance builds strength endurance and targets cycling-specific muscles, for example in interval training that alternates between 60 and 90 rpm.

Cadence: Targeted training control through changes in cadence

- Riding technique rather than equipment tuning: a central position, relaxed arms and looking ahead increase speed, control and safety.
- Common mistakes: standing too far back, a tense posture, incorrect line of sight, braking too late and ignoring the ideal line.
- Targeted technical training focusing on line of sight, braking points, line choice and body posture leads to greater progress than new bike components.

Downhill riding technique: 5 mistakes that cost you speed on the trail

- A lack of practice, unclipping too late and clipping in too early often lead to falling over and a lack of confidence when stopping and setting off.  
- Incorrectly adjusted cleats, high pedal resistance, poor pedalling technique and tense riding reduce comfort, efficiency and safety.  
- Well-fitting shoes, a smart choice of cleats with sufficient float, and targeted training ensure stability, comfort and greater enjoyment when riding with clipless pedals.

Beginner’s mistakes with clipless pedals: How to avoid them

- Mountain bike clubs promote coordination, self-confidence, responsibility and social skills and also appeal to young people who are not involved in sport.  
- Obstacles include a lack of qualified supervision, equipment, legal training grounds as well as safety, liability and organisational costs.  
- Despite the effort involved, MTB clubs provide an introduction to sport, nature and environmental education, technical skills and strengthen club and competitive sport in the long term.

Mountain bike clubs at schools: How schools can encourage young bikers

- Mountain biking is booming, but there is a lack of structured opportunities for young talent and training areas in organised sport in Germany.  
- Clubs and associations are organising qualifying races, school partnerships and technical training, but are struggling with a lack of volunteers and bureaucracy.  
- Compared to France, Switzerland and the UK, Germany invests little in structures for young MTB talent and relies heavily on volunteers.

Promoting young talent in MTB sport: Germany must do more

- Bjorn Riley combines a BMX past with cross-country racing and is considered one of the most stylish riders in the XC World Cup.
- He continues to use skatepark sessions to take his mind off the stress of racing and to test his old trick skills such as threesixty barspin.
- After an unlucky pre-season, he feels stronger in 2026 and is looking forward to new World Cup races, techniques and challenges.

Interview with cross-country ace Bjorn Riley: This is his style secret

Improve your riding technique: Handling tips for mountain bikers ✓ Technique training ✓ Improve performance ✓

Bike riding technique: Tips for better performance | BIKE

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Bike riding technique: Tips for better performance | BIKE

Pain when mountain biking
What really helps

Clip-in pedals
Greater control on the bike or an unnecessary risk?

When fear takes the lead
How mental blocks lead to falls on a mountain bike

A common problem among bikers
Lean forward! Why you need pressure on the front wheel.

Summer rain
When water turns the tarmac into a slippery slope

Safe and fast on gravel
The right riding technique for mountain biking

Cadence
Targeted training control through changes in cadence

Downhill riding technique
5 mistakes that cost you speed on the trail

Beginner’s mistakes with clipless pedals
How to avoid them

Mountain bike clubs at schools
How schools can encourage young bikers

Promoting young talent in MTB sport
Germany must do more

Interview with cross-country ace Bjorn Riley
This is his style secret

Bike riding technique: Tips for better performance | BIKE

Pain when mountain bikingWhat really helps

Clip-in pedalsGreater control on the bike or an unnecessary risk?

When fear takes the leadHow mental blocks lead to falls on a mountain bike

A common problem among bikersLean forward! Why you need pressure on the front wheel.

Summer rainWhen water turns the tarmac into a slippery slope

Safe and fast on gravelThe right riding technique for mountain biking

CadenceTargeted training control through changes in cadence

Downhill riding technique5 mistakes that cost you speed on the trail

Beginner’s mistakes with clipless pedalsHow to avoid them

Mountain bike clubs at schoolsHow schools can encourage young bikers

Promoting young talent in MTB sportGermany must do more

Interview with cross-country ace Bjorn RileyThis is his style secret

Pain when mountain biking
What really helps

Clip-in pedals
Greater control on the bike or an unnecessary risk?

When fear takes the lead
How mental blocks lead to falls on a mountain bike

A common problem among bikers
Lean forward! Why you need pressure on the front wheel.

Summer rain
When water turns the tarmac into a slippery slope

Safe and fast on gravel
The right riding technique for mountain biking

Cadence
Targeted training control through changes in cadence

Downhill riding technique
5 mistakes that cost you speed on the trail

Beginner’s mistakes with clipless pedals
How to avoid them

Mountain bike clubs at schools
How schools can encourage young bikers

Promoting young talent in MTB sport
Germany must do more

Interview with cross-country ace Bjorn Riley
This is his style secret