Mountain Biking

Wear a helmet and gloves, and check your brakes and tires. Check the trail difficulty and start in a safe location.

Start pedaling at a comfortable pace on an easy section. Look ahead and shift gears to match the terrain.

Gradually slow down on your final section. Stop in a safe place before checking distance and duration.

Riding climbs and rough terrain works your cardiovascular system and legs. Use your arms and core to hold the handlebars and keep the bike balanced.

Avoid grabbing only the front brake hard on descents. Get off and walk your bike through sections beyond your skill level.

Keep a steady breathing rhythm even on climbs. Settle your breathing after rough sections.

Record your distance and workout duration. Use a bike computer or a measured activity record as a reference.