Activity in full swing, the all-terrain bike (ATV) has it all: sports 'worn', it cleaning thejoints. It also burns calories and boosts the cardio. How get to mountain biking andmake it well? The French star of cycling, Pauline Ferrand-Prévot, puts us in the saddle!
1. we team well
No need to invest enormously for a quality mount: "it is necessary to choose a not too heavy bike on which we feel well, with a good saddle"special woman"which adapts to the female morphology, recommends Pauline Ferrand-Prévot.» Should adjust the saddle at the basin level, when viewed standing next to the bike.
Similarly, the handlebars must be at the height of the saddle. Before entering, you control the tire pressure and, if necessary, it re-inflates them, but not too much for not hurting his perineum. "To make the right choice, it goes into a shop specialized (in a bicycle mechanic) and it is advised by an expert seller.
2. we begin by warming up
It does not run without to be first heated for at least 20 minutes. To do this, we startpedaling by looking for the pace of the legs using small brackets (or, to put it simply, low speeds): it thus increases gradually its cardiac rhythm while warm his muscles.
3. it is not too greedy
We begin gently by limiting distance and difficulty: "three quarters of an hour to anhour on flat terrain are sufficient. You can spice up the difficulty: a quarter of overtime, on the sides, bumps, mud... Advancing two to three weekly are recommended."Important it is to be diligent," said the rider. To find some special paths ATV, we consult the site: http://sitesvtt.ffc.fr
4. we adopt a steady pace
The practice of mountain biking requires endurance and flexibility. To keep his rhythm of pedalling during a same output, it does not hesitate to reduce the gear uphill rather than set foot ashore! It thus pedal without falter too. "The pace is between 80and 95 rotations per minute (RPM) (rhythm rated using a counter of pedalling cadence - from 20), depending on whether you like more or less cranking", says Pauline.
5 hand accompanied with a snack
I cookie bars, cereals and sugar water or an energy drink to avoid hypoglycemia, says the specialist. Drink regularly, this is essential. "Even when there is no super hot! 'Italso avoids leaving alone, or driving with his laptop and was informed a relative of our intentions to route', advises Pauline, who often trains alone, by the force of things.
Starts smoothly on flat terrain. You can spice up the difficulty: sides, bumps, mud...
6. it fits in a club
For good start and stay motivated, we contact a club close to home and profit fromthe free taster exit. As a member, we benefit personalised by a qualified coach support and the dynamics of the group.
To find an ATV club in its area
7. We also train at home
When the weather is not good or that we missed a meeting, can train at home on an exercise bike, a bike "spinning" (kind of bike road, more comfortable than the bikeapart) or a trainer to brake. This last instrument, often less expensive than the previous ones, to reproduce the actual road conditions. We fix your own bike, assuming the rear wheel on a cylinder. The fix is adjustable through a system of resistance, andallows with some models simulate a slope. It favours a trainer with magnetic or, better, hydraulic braking rather than an air, noisier aircraft.
Similarly, opting for a trainer gel, which provides good adhesion and use less tire that roll plastic or metal roller. "It's less sympathetic than outside but useful output," says Pauline, which recommends the Tacx or Elite brands.