Important: The use of a mountain bike at NAI is a
privilege and not a right. If you ride
recklessly or do not take care of the
equipment you may loose this right without warning.
1) Safety and Injury Prevention
Helmets
Helmets must be worn at all times while riding. You may bring your own helmet from home or
use one of ours. If using our helmets we
encourage you to wear a bandana or cap between your head and the helmet.
Comfort Level
If you are uncomfortable during any part of a ride you should get off and
walk your bike through that portion of the ride.
Bike Fitting
Never ride a bike that has a top tube height that you can not comfortably
stand over. Adjust the seat height so
that your knee is almost straight at the bottom of each pedal stroke, adjust it
slightly lower if you plan on riding over bumpy or difficult terrain.
ABC Quick Check
You must perform a complete safety check before every ride. You can never be sure that the previous rider
left the bike in safe working order.
A = Air: Check the tire pressure it must be
between 60 and 65 psi. If the sidewall can be squeezed the tire
needs inflated.
B = Brakes: Check that the front and rear
brakes are working properly while walking beside the bike.
C = Cranks and Chain: Check that the cranks
and chain are working properly by using your hand to pedal backward. The pedals and chain should move freely, if
not oil them.
Quick: Check both wheels
to see that they spin true and are securely fastened.
Check: Check that the
bike shifts properly by taking a short ride on the paved area behind the
building.
2) Handling Skills
Shifting Gears
Remember to shift early and often.
Anticipate the need to shift and when you shift peddle lightly. You
will loose your riding privileges for grinding the gears.
Riding Position
Keep your upper body steady and loose while the bike moves beneath you. Ride with you elbows and knees flexed. On bumpy trails keep your butt off the saddle
slightly.
Braking
Never jam on the brakes,
brake gently using 60% front brake and 40% rear.
Turning
In slow speed turns, turn the handlebars.
In higher speed turns use more body lean, press down on the handlebar
with your inside hand, and keep the cranks horizontal.
Climbing
Shift early into a lower gear than you think you will need. Keep your weight centered over the bike with
your chest down to keep weight on the back wheel.
Descending
Shift into the large chain ring on the front.
Keep your weight back with your arms extended to unweight the front
wheel so that it will roll easily over obstacles.
Track Stand
Coming to a stop and keeping the bike balanced without putting a foot
down. Keep pressure on the front pedal
with the brakes applied and the wheel turned slightly.
Rolling over objects
Approach the object at a 90 degree angle while maintaining momentum. As you approach the object pull up on the
front wheel to lift it over the object while you continue to pedal as the rear
wheel rolls over the obstacle.
3)
Operating
Environment
Trails
Respect nature and take all trash back out with you.
·
Ride only on open trails and do not
trespass.
·
Control your bike at all times and space
out on hills.
·
Bring along a spare tube, pump, and
tools. Nothing spoils a good ride more
than hiking out of the trail carrying your broken bike.
·
Yield the right of way to all other trial
users. People will judge all cyclists by
my actions.
·
Assume there is an obstacle around every
bend. Even on trails you know there
could be a hiker, animal, or fallen tree.
Roads
Cyclists have the same right and obligations when riding on the roads as do
motorists. Cyclists are subject to fines
for disobeying the same laws as motorists.
·
Dont assume that motorists see you. They may be on the phone or changing radio
stations.
·
Stop at all marked intersections and look
for oncoming traffic.
·
Ride single file.
·
Before making a turn first check for
traffic in all directions and then single the turn by pointing in the direction
you are turning using your arm on the side you are turning to.
·
If you see and obstacle on the road point
to it and yell to riders who are following.
·
When slowing or stopping put your left arm
out with your palm facing the riders behind you and call out stopping or
slowing.
·
When passing call out passing left, make
sure you are not cutting off another rider and only pass on the left.
·
When a car is approaching
from ahead or behind call out car up or car back then pass it up or back
the line.
4) Maintenance
Tire Inflation
Inflate the tires using the larger of the two holes on our pumps. After placing the pump on the valve open the
lever to a position perpendicular to the pump hose to lock the pump on the
valve. Inflate the tires to 60 psi to reduce the risk of a flat tire.
Chain
If the chain is making noise or binding peddle the cranks backward while
applying lubricant.
Brakes
If the brakes are loose use the barrel adjuster on the brake levers to
increase the tension.
Seat Height
Adjust the seat height before each ride.
While standing next to the bike the seat should be at the mid hip.
5) Access
Where to ride and who to ride with - Use the following
web sites to find places to ride and people to ride with around
6)
Health Benefits
Mountain biking: can be enjoyed alone or
with friends throughout your lifetime, is a great alternative aerobic exercise
to running, is a great way to sightsee or enjoy nature.
7) Parts of a Mountain Bike
