Mountain biking is an adventure sport and, regardless of your level or experience, there are risks involved. The good news is that you can take steps to prevent injury, perform better and enjoy your riding more.
Off-road code
Everyone needs to know and follow the off-road code for safe and responsible mountain biking.
- Wear the right gear.
Make sure it fits correctly and always wear a helmet. - Ride the right bike.
Some bikes are better for certain types of terrain. - Maintain your bike and be prepared.
Always ride with spare tubes and basic tools such as a patch kit, adjustable crescent wrench and pump. Carry spare clothing in case the weather changes. - Never ride beyond your abilities.
Walk sections of a trail you are not confident riding. Don't let anyone tell you otherwise. - Control your speed.
Make sure you can adjust to sudden obstacles or trail changes. - Slow down for blind corners.
- Be careful on unfamiliar territory.
Never push the limits! - Respect other trail users.
Keep left and give way to uphill riders, walkers and animals. - Ride with a friend and carry a cellphone.
If you do decide to ride alone, tell someone where you have gone and your expected time of return.
Bike fitness
It's important to get a bike that's right for the cycling you want to do.
Bike part |
Points to check |
|---|---|
Positioning of this lever is important! To reach it easily, line it with up the bottom of the handlebar. You may need to adjust the position to suit your riding style. | |
Check for loose spokes and buckled wheels. Get them serviced if necessary. | |
Check that your front and rear wheel quick release mechanisms are locked into position. | |
Check lubrication. Also check that the front and rear gear change mechanisms are moving up and down smoothly. | |
Handlebars loosen regularly. Ensure there's no loose play and that you have bar plugs in your handlebar ends. | |
Check they are working! | |
Good tyre pressure means tyres are firm to touch. Make sure there is sufficient tread and sidewall. | |
Check they're tight! | |
Check brakes are set up correctly and that they work. | |
If you have clip-in pedals, practise getting in and out of them before riding on roads or trails. | |
Set it high enough so that your leg is almost straight when the pedal is lowest. This position conserves energy and helps avoid knee and hip injuries. Keep the seat horizontal for comfort. | |
Make sure you can stand over the frame with both feet on the ground and 25mm clearance to crotch level. |
Service your bike regularly; it'll help you keep performing at your best. Check often for:
- mud and dust - clean it off, it's hugely abrasive.
- frame dents and damage - get these checked by your local bike shop.
- oil - check and lubricate wheel hubs, bottom bracket axle, steering bearings, pedals.
Gearing up
As well as a good bike, you need the right gear.
Equipment |
Information |
|---|---|
Helmet |
Wearing a helmet is compulsory in New Zealand. Ensure your helmet is the right size and worn correctly. An approved helmet reduces the risk of a serious head injury. For more difficult trails, use a full-face helmet. Look for any of these standards:
|
Gloves |
Full gloves or half-finger gloves protect your hands in a fall and help to absorb vibration. |
Protective glasses |
Keep dust and mud out of your eyes, and protect from branches. |
Shoes |
Wear strong shoes with good grips on the soles. Tie laces back or tuck them away to avoid getting caught in the crank or chain. |
Pads |
For more advanced trails, wear pads on your knees, shins and elbows. |
Clothing |
Avoid anything baggy or loose as it can get snagged easily. Shorts with a padded seat, shirts that breathe and lightweight rain jackets give a more comfortable ride. Reflective vests, wrist and ankle bands help drivers to see you. |
Treating injuries
If you have a soft tissue injury, such as a sprained ankle, make sure you follow the R.I.C.E.D. and H.A.R.M. procedures. For more information, see Injury management.
If you have fallen on your head you can still be concussed, even if you haven’t been knocked out. Find out more about concussion.
Resources
For tips on preventing mountain biking injuries, download Smart tips for preventing mountain biking injuries (PDF 272K).
Last updated: 20 April 2009