EMTB Challenge 3000: Riding technique and fitness training for reader Jürgen
The topics in this article:
Jürgen hasn't been on a bike at all for a long time. That's not untypical for the e-beginners in my courses and not a real problem for me as a coach, says professional coach Stefan Herrmann. At least Jürgen hasn't spent years getting used to the wrong techniques and we can start from scratch. Good basic conditions: Jürgen is motivated, his first contact with the e-MTB last year was a brief introduction, and as a former motorbike rider, Jürgen is also familiar with the theory of steering on two wheels. The 56-year-old does quite well in individual coaching, but he is not a natural. He would be about average in my beginners' groups, says Herrmann.
6 important riding technique skills on the E-MTB
1 - Bike setup
Chassis
The spring rate is usually regulated by the air pressure in the shock and fork. The fork should compress by around 15 per cent and the shock by 25 to 30 per cent only due to the rider's weight in the basic position. Air pressure tables on many forks provide a good guide. The rebound (red button) is used to adjust the rebound speed.
Basic rule: The suspension should rebound one and a half to two times when driving with a lot of suspension compression.
Tyre pressure
The correct tyre pressure has a decisive influence on comfort and traction off-road. Our recommendation for a rider weight of 80 kilograms: 1.6 bar at the front, 1.8 bar at the rear. For every 10 kilograms more or less, you can subtract or add around 0.1 bar. From this starting point, it is worth experimenting a little. By the way: In addition to coarse treads and soft rubber, stable carcasses also provide safety and riding fun off-road.
Cockpit
The brake levers are safety-relevant, the other controls must be subordinate to them. The levers should be so far indented on the handlebars that you can reach the very outside of the levers with your index fingers. We do not recommend braking with more fingers, as this would impair sensitivity and leave fewer fingers to grip. To keep the shift lever and remote within easy reach, it is often worth placing them on the outside next to the brake levers.
2 - Balance and posture on the e-bike
The basic position
Technically demanding sections are always ridden standing up on an e-mountainbike. The basic position is the decisive basis for all further riding manoeuvres: the cranks are horizontal, the legs are stretched, the arms are clearly bent and the elbows are pointing outwards. Your centre of gravity is always in the middle of the bike, with your chin over the stem as a guide. Caution: Even on a downhill gradient, only move your hips slightly backwards and not too far. Otherwise your arms will be stretched too much and the front wheel will be underloaded. Control suffers as a result.
Steep uphill
Thanks to the motor power of an e-bike, you can always remain relaxed in the saddle when travelling uphill. If in doubt, it is better to select an even lower gear and always pedal smoothly, which also saves battery power. Your back is straight, your hands are relaxed on the handlebars and your fingers are ready to brake on the levers, even uphill. If it gets really steep, you can slide forwards a little on the saddle and lean your upper body towards the handlebars. This improves control when steering and prevents the front wheel from rising. You hardly need to pedal out of the saddle on an E-MTB.
Balance: practice makes perfect
Mastering the basic position (see above) and good balance are the most important keys to off-road riding safety. Practical: You can practise both in one exercise with minimum risk and maximum effect. Practising in a stress-free environment will later give you confidence and self-assurance on the trail. To do this, start by leaning the front wheel against a fixed object such as a bike stand or bench while seated. First balance and balance. When this feels good, stand up and assume the basic position. Balance, pause briefly and then pedal away. Always practise briefly and do not force it. Stress and frustration only have negative effects. The exercise should be practised on both sides. If you have some experience, you can also do the balance exercise without leaning.
3 - Cornering technique with the e-mountainbike
In order to negotiate tight bends safely and at speed on an e-mountainbike, the bike must be tilted. The lean angle reduces the necessary steering movement and increases traction when cornering. This is because on an e-mountainbike, only the bike is tilted, the body remains upright. This puts pressure on the grippy outer lugs of the tyres. You first practise the movement sequence while standing: with your feet on the ground, but with your elbows bent over the bike as in the basic position. Then alternate between stretching your left arm first and then your right arm. The other arm changes back to the bent position, so the bike changes from leaning position to leaning position. When leaning, the saddle nose or top tube of the bike rests on the inside of the thigh. This provides more stability when riding later. Go through the movement sequence several times. Which arm do you extend for a left-hand bend?
It's the bends that make mountain biking so exciting. Anyone can learn the right technique, and it's worth practising. At the end, shoot out of the bend with a flourish: That's real riding fun! - Stefan Herrmann
Then practise the movement sequence in the "swinging" exercise while driving. Assume the basic position while rolling at a leisurely pace in a car park with plenty of space. Think of stretched legs and bent arms, then alternately stretch the right arm and the left arm to bring the bike into an inclined position. Here, too, you remain centred over the bike, with the frame or saddle nose leaning against the inside of your thigh. If you feel confident, you can also transfer the technique to grippier, tighter bends, gravel with lots of run-off and later on trails.
4 - Correct braking with the e-bike
The aim when braking: the shortest possible braking distance without locking the wheels. Over-braking, i.e. skidding wheels, reduces control, maltreats the trail and frightens other trail users. Important: Brake before the bend and do not neglect the front brake. It absorbs around 70 per cent of the braking load. To practise, first feel the pressure point when stationary. Then apply the brakes in a controlled manner from the starting position while riding moderately and on different surfaces. The exercise on the right trains balance and modulation: Brake in a controlled manner on steep but grippy surfaces until you come to a brief standstill, then carefully release the lever. The aim is to achieve smooth transitions. If you release the lever suddenly and then roll on hastily, you should practise a little more.
5 - Trail baptism
Ride in the basic position off-road. Check this again and again. When the terrain becomes more demanding, slightly bent legs help to cushion the bike. Then stretch out again to save energy. When off-road, look far ahead, always searching for the best line.
Note: You drive where you look. This also applies when the going gets tough: Aim for the line, maintain your basic position, don't lean too far back and stay as relaxed as possible. Movements should be smooth and rounded, gripping the handlebars like a delicate bird. On the trail, "dance instead of poking", advises Stefan.
Stefan Herrmann's riding technique recommendation: prefer easy trails with clean technique instead of overextending yourself at the beginning.
Until his baptism of fire, the EMTB Challenge 3000, Jürgen has to collect trail kilometres to gain more confidence!
These 6 effective exercises promote physical fitness for the trail
At a certain point, biking is a challenge for everyone, with or without support. And it's often not fitness that sets the limits, but pain. Neuralgic points are the neck, shoulders or back. The main cause is that the core and supporting muscles are often too weak. They act as an abutment to the legs when cranking: If the torso is too weak, some of the leg power is wasted. But don't panic, bikers don't necessarily have to run to the gym straight away. A few skilful exercises using your own body weight will strengthen the weak points.
How to train your fitness
Circuit training with three rounds is an entertaining training method. Train for 20 to 40 seconds per exercise and fitness level and pause for 30 seconds, taking a three-minute break after each round. This allows bikers to approach each challenge in a more relaxed manner.
Fitness exercise 1: Jumping jack
The jumping jack is a simple but effective full-body exercise to get the body going and prepare it for the following fitness exercises.
In the starting position, stand with your feet parallel to each other, arms hanging at the side of your body and palms facing forwards. Now jump slightly, spreading your legs wider than shoulder-width apart. At the same time, raise your arms sideways until your hands touch. Then hop back to the starting position.
Fitness exercise 2: Twist with fists
Trains the lateral and straight abdominal muscles, which provide stability for the torso and support breathing.
To do this, sit on the floor with your legs slightly bent, keep your back straight and fold your hands in front of your body. Tap your hands on the floor alternately to the left and right of your body and rotate your upper body at the same time. The intensity can be varied with the speed of rotation.
Fitness exercise 3: Lying figure eight
Trains the lower back muscles, gluteal muscles and hamstrings
Lying on your back, place your legs on the floor at a 90-degree angle with your feet flat on the floor and lift your hips - your torso and legs form a line. The arms lie at the side of the body and press down. First stretch one leg forwards, then the other and "draw" a horizontal figure eight with the tip of your foot.
FitnessExercise 4: Pull-up in prone position
Trains the shoulder, neck and back muscles
Lying on your stomach, place your feet on the floor and tense your legs so that your knees come off the floor. Clench your hands into fists, bend your arms at the elbow joint 90 degrees and lift them sideways, actively pulling your shoulder blades together. Keep the tip of your nose just above the floor. From this position, alternately stretch your arms forwards and pull them back again.
Fitness exercise 5: Star lunges
Trains the thigh, buttock and back muscles as well as coordination
From a hip-width stance, take a big lunge forwards (do not push your knees beyond your toes!), straighten your back and tighten your stomach. Bend your arms 90 degrees and align them with your upper body. Return to the starting position and from there lunge backwards and to the side. Then switch legs and start again.
Fitness Exercise 6: Sprinter (Mountain Runner)
Trains chest and shoulder muscles as well as the torso and hip mobility
Start in the push-up position: support your arms vertically and about shoulder-width apart, tense your stomach and buttocks, look straight ahead. Alternate between lifting your right and left leg, pulling them straight forwards towards your chest and bringing them back again. More difficult variation: pull the leg out to the side and towards the elbow on the same side.
And so it goes on:
Reader Jürgen is well prepared. His bike is perfectly set up and he has worked hard on his riding technique and fitness. Will the Ingolstadt native manage the 3000 metre altitude tour of the EMTB Mission 3000? We report continuously here.
3 questions for: Dr Florian Beier, internist and cardiologist
EMTB: Reader Jürgen has a mechanical heart valve. Can sport and training be dangerous?
Dr Florian Beier: Today, all heart patients are advised to exercise. Within the limits of what is possible. But then sport has more positive effects than can be achieved with individual medications. For patients with an artificial heart valve and otherwise normal heart function, there are hardly any restrictions on sport. However, blood thinners are necessary. Caution is advised in the case of injuries, for example in high-risk sports.
What do heart patients need to be aware of when doing sport?
Overloading should be avoided, but this also applies to a lesser extent to healthy people. The E-MTB can be helpful here because the support means there are fewer load peaks.
Does sport reduce the risk of heart disease in healthy people?
Exercise keeps the heart fit and also reduces the risk of obesity and secondary diseases such as high blood pressure, lipometabolic disorders, diabetes and arteriosclerosis. At least if these are not hereditary.
Adrian Kaether
Editor
