Getting into endurance mountain biking

If you consider yourself a mountain biker, you already know the thrill of venturing into the wilderness with your trusty two-wheeled companion and whatever you could fit in your backpack. There’s something special about the serenity of nature and the beauty that surrounds you on every ride. While some riders find a two-hour ride to be a great workout, others feel like they could go for much longer. If you're one of those people, it might be time to explore endurance mountain biking.

What is Endurance Mountain Biking?

Endurance mountain biking is exactly what it sounds like—riding for longer periods and covering more distance than usual. Typically, these rides are 50 miles or more. For some, it's an absolute struggle, but for many, it's an exhilarating challenge that pushes them to their limits.

Mountain biking can be dangerous on its own, but when you add long distances, physical, mental, and psychological preparation becomes essential. Without proper planning, you could end up exhausted, injured, and confused. But with the right approach, you could have one of the best days on the bike.

Why Get Into Endurance Mountain Biking?

People fall in love with endurance mountain biking for many reasons—whether it's pushing past fitness limits, enjoying the reward of a smooth descent after a tough climb, or simply embracing the adventure. The main reasons people take up endurance mountain biking include:

• Improving fitness
• Breaking through a fitness plateau
• Competing in endurance races
• Training for other endurance events
• Exploring remote areas
• Challenging yourself physically and mentally

Even for someone who is usually in good shape, endurance mountain biking can be a tough workout. However, it offers significant benefits, especially for experienced cyclists or triathletes. The strength gained from mountain biking can translate well to road riding.

No matter your goal, the key is to plan and prepare. With the right mindset and effort, endurance mountain biking can bring both mental and physical rewards.

You Can’t Just "Mind Your Way" Through It

The idea that “you can do anything if you just put your mind to it” is well-intentioned, but it ignores the physical demands of endurance training. You can't just jump off the couch and ride 100 miles in the mountains without any preparation.

Many road cyclists assume a 50-mile mountain bike ride would be easy for someone used to century rides. While your skills give you an advantage, mountain biking requires more dynamic fitness—quick bursts, sustained efforts, and constant balance adjustments. The terrain forces your body to work harder, engaging muscles you may not even know you had. Plus, your brain has to constantly analyze the trail and make decisions, which adds to the mental load.

If you want to ride all day or compete in races, you need to train like an endurance athlete. The more you ride, the easier it gets—and the faster you go.

Adjusting Your Bike

If you already own a mountain bike, there may not be much to change, but it’s worth experimenting as you ride longer distances. Small issues with your equipment or fit can become major problems over time. Pay attention to things like rough gloves, hot spots in your shoes, a sore saddle, a narrow handlebar, or firm grips.

Unlike short rides where you spend a lot of time out of the saddle, long rides require you to stay seated more. This means bike fit becomes crucial. A saddle that’s too low will limit your power, while one that’s too high can cause hip pain. Adjusting your fit for optimal performance is a great starting point.

Gear and Equipment

If you're looking to get a mountain bike for endurance rides, there are many options to consider. With so many quality bikes and components available, choosing the right one can be overwhelming. After setting a budget, do your research to find the best bike you can afford.

What makes a mountain bike suitable for endurance? It should be comfortable for long rides. The choice depends on your budget, fitness level, and the terrain you’ll be riding.

When selecting your bike, think about how you'll use it. Some prefer staying grounded, while others enjoy technical trails and jumps. If you stick to smoother paths, a cross-country bike with aggressive geometry and lightweight design might suit you. These bikes are efficient for climbing but less stable on rough terrain.

If you like technical features, jumps, and fast descents, a trail bike would be better. They offer more travel (140–160 mm), slacker geometry, and better stability. However, they’re heavier and harder to climb with, which can increase effort over long distances.

Once you’ve chosen a type, pick a manufacturer and model. Make sure the bike fits you properly. Different brands can have varying frame designs, so test multiple models if possible.

Full- vs Hardtail

When deciding whether a full-suspension or hardtail bike suits your needs, ask yourself: Do I need rear suspension? The answer depends on your budget, terrain, fitness, and personal preference.

Historically, cross-country bikes were mostly hardtails due to weight and efficiency concerns. But modern engineering has improved rear suspension, making full-suspension bikes popular in UCI XC races.

Full-suspension bikes are generally more expensive but offer better comfort on rough terrain. If you ride mostly smooth trails, a hardtail may be sufficient. But if you tackle chunky trails and jumps, a full-suspension bike will provide better impact absorption and comfort.

Test Riding a Bike

The best way to determine if a bike is right for you is to ride it. A short pedal around a parking lot won’t tell you much. Instead, attend a local demo and test the bikes on actual trails.

Bike shops often know about demos for the brands they carry, so ask around!

If you can’t attend a demo, ask the shop if they can request a demo bike from the manufacturer. Many shops now offer this option as direct-to-consumer sales grow.

You can also rent the bike you're considering. Most shops have rental fleets refreshed annually, so there’s a good chance they have “your” bike.

Whenever possible, try different manufacturers. Even though sizes are similar, geometry and handling can vary significantly.

Buying Direct

With the rise of direct-to-consumer bike brands, getting a bike delivered to your home is becoming common. If you choose this route, do thorough research: talk to other riders, read reviews, and check forums. Hearing real experiences helps you understand what to expect, especially if similar feedback appears across multiple sources.

Most direct-to-consumer retailers offer limited returns, so it’s important to ensure the bike meets your expectations before purchasing. Since you’re buying “sight unseen,” this is a key consideration.

Customizing Your Bike

If you already have a mountain bike or bought a new one for endurance riding, you might need to make some tweaks to optimize it for long rides.

Contact Points

Your body interacts with the bike at three contact points: the saddle, grips, and pedals. Any discomfort here can quickly escalate during long rides.

Saddle

Saddles are easy to replace and can improve your ride when properly adjusted. Mountain bikers sit less than road riders, but on long rides, comfort becomes critical. Don’t give up on your saddle too soon—check the position and give it time to adjust.

Grips

Grips aren’t just for aesthetics—they provide comfort and protect your hands. They come in various materials and sizes. Experiment to find what works best for you. If you experience hand or wrist pain, ergonomic grips might be worth trying.

Shoes

Picking the right shoes is crucial. Poorly fitting shoes can lead to foot, leg, or back pain. Choose between hard-soled trail shoes or softer ones that are easier to walk in. Ensure your shoes match your riding style and terrain.

Pedals

Pedals play a big role in comfort and performance. Clipped-in pedals offer a secure connection, but they can cause discomfort on long rides. Consider using flat pedals or adjusting float settings if you experience knee or foot pain.

Dropper Post

A dropper post allows you to quickly lower your seat for technical sections, improving confidence and comfort. It’s becoming more common on cross-country bikes and is ideal for endurance racing.

Bike Fit

A proper bike fit is essential for endurance riding. Unlike road cycling, mountain biking involves less time in the saddle, but on long rides, fit becomes crucial. If you experience pain, consider getting a professional fit to maximize comfort and performance.

Your Endurance Ride

Having a bike optimized for long rides is important, but your body is the most critical part of the equation. Endurance riding challenges your muscles, endocrine system, and mind. Low energy can lead to poor performance, slower reactions, and increased risk of injury.

Hydration

Proper hydration starts before your ride and continues throughout. Drink every 15–20 minutes, and calculate your sweat rate to tailor your plan. Include electrolytes to prevent cramping and support muscle function. Carry enough water for your ride—3 liters is recommended for 5–7 hours.

A portable water filter can be a lifesaver if you run out of water. It turns non-potable water into safe drinking water.

Sweat Rate

To calculate your sweat rate, weigh yourself before and after a one-hour ride. Track fluid loss and replenish accordingly. Use an online calculator for accuracy.

An interactive calculator is available via the Ironman website.

Nutrition

Proper nutrition is vital for endurance rides. Even experienced riders must plan carefully. Eating solid foods during a ride can be challenging, so consider liquid nutrition supplements that provide balanced carbs, protein, and electrolytes.

Focus on quality carbohydrates before and during the ride. Avoid spikes in blood sugar by choosing nutrient-rich foods like oatmeal, sweet potatoes, and quinoa. Pair them with lean protein and healthy fats for sustained energy.

Experiment with different fueling strategies to find what works best for your body. No single plan fits everyone, so testing is key.

Riding Apparel and Protection

Long rides mean you’ll be exposed to the elements for extended periods. Check the weather forecast and pack appropriate gear, including a rain jacket and sun protection. Use broad-spectrum sunscreen and wear sunglasses with UV protection to shield your eyes.

Emergency Planning

Always plan for emergencies, even if you’re experienced. Inform friends of your route and progress, and use tracking apps like Strava. Pack essentials like a solar blanket, fire starter, repair tools, and extra food and water. In remote areas, having offline maps and emergency contacts is crucial.

If you get lost or encounter trouble, having the right gear can save your life. Always be prepared and know when to turn back if conditions become unsafe.

Knowing When to Bail

Even the most experienced riders can get into trouble. Knowing when to stop and head home is a crucial skill. Don’t let pride keep you in a dangerous situation. Sometimes, turning back is the smartest move.

As you gain experience, you'll become more aware of risks and better at making decisions. Each time you make a call, learn from it to improve future rides.

Stay Protected

Velosurance offers bicycle insurance tailored for cyclists, providing coverage for theft, damage, and additional protections like medical, liability, and roadside assistance. Whether you're riding locally or far from home, having the right insurance ensures peace of mind.