Enduro is one of the most fun and adrenaline-filled disciplines in mountain biking. But it's not all fun, especially for beginners. It is a modality that carries a considerable risk of falls and requires you to always be in great physical and mental shape to fully enjoy it. If you have decided to get into enduro or have bought a mountain bike for this discipline, the most important thing is to keep in mind that improvements in physical and technical aspects do not appear overnight. You have to work on them day by day through these tips we list for you. All of them will be your set of rules to become a true rider.
1. Do you have previous experience in mountain biking?
If you have never done mountain biking and are planning to jump straight into enduro by buying yourself a full-suspension bike and riding it down the steepest and rockiest trail on the mountain, we recommend you don't do it. Enduro requires a good level of fitness due to the steep climbs and muscle fatigue from the descents, especially in the core and arms. It is a mountain bike discipline that also requires a good foundation in handling a mountain bike, such as knowing how to get over obstacles, rocks, and small descents. It is advisable to have practiced cross country beforehand. Cross country is less demanding both physically and technically. However, if you don't want to waste time and are convinced that descending is your thing, start with simple routes with low elevation (-300 m), with small descents free of obstacles, short and not very steep. This way you will gain confidence in handling the bike and won't suffer as much physically or emotionally from the start.
2- Train your endurance
In enduro, high-intensity, anaerobic training at more than 180 beats per minute in short intervals is not a priority. Speed is not as important as endurance. Being able to pedal for several hours and tackle long climbs with very steady gradients, which are the most common on these routes. Professional coach Alan Milway recommends on Red Bull MTB to do rides that last two hours, but always at a low to moderate intensity. To guide your effort, we recommend you buy a watch with a built-in heart rate monitor, or one with a chest sensor, to monitor your heart rate on the go and not overdo your pace. The range you should aim for is roughly 130 to 160 beats per minute.
3- Always wear protection
Once we have climbed to the top of the mountain and are about to start the descent, it is essential to protect the most sensitive parts of your body. Not only against possible falls, but also against impacts with rocks, roots, branches, etc.
Use the front brake only when you are going to stop completely or in case of emergency if you go off the trail, but never abruptly.
Both beginners and experienced riders use helmets with extra protection for the nape of the neck as well as for the temples. It is also highly recommended, almost mandatory, to wear knee and elbow pads. In this regard, not just any knee or elbow pad will do. In most physical or online cycling stores there are specific protections for enduro with designs that do not bother you while pedaling (in the case of knee pads) and breathable fabrics for hot days.
4- Moderate your speed on descents
Don’t try to play the hero on descents if you don’t have much experience going downhill. Start the descent at a controlled speed, gently and progressively using the rear brake, looking ahead at least 10 meters to anticipate obstacles or turns. Remember that the rear brake is responsible for moderating your speed, while the front brake is the one that stops the bike completely. Use the latter only when you are going to stop or in case of emergency if you go off the trail, but always do it progressively, never abruptly. Otherwise, you will most likely be thrown over the handlebars and suffer a serious fall.
5- Go with company
Due to its inherent risk of falling, it is better to start practicing enduro accompanied by other riders. Even better if they already have experience. Let them advise you and do your first descents guided by one of them. Ideally, start the descent last, guided 10 or 15 meters ahead by a partner who will indicate the easiest line and warn you about the most difficult obstacles.
6- Train your strength and build muscle
In enduro, training off the bike is just as important as training on it. Tackling descents with obstacles and steep negative slopes requires extra muscular strength in your arms, torso, and legs. Plan an effective weight routine that works your forearms, biceps, shoulders, and back. Also add a core routine, like this one shown on Global Cycling Network, and one for your legs. The help of a personal trainer at this point is highly recommended to progress properly and avoid discomfort and injuries.
7- Adapt your diet
A good enduro route of 3 or 4 hours and more than 2,000 meters of elevation gain requires an extra supply of nutrients to avoid exhaustion. Eat properly before, during, and after the ride, with a diet rich in proteins to optimize muscle performance and carbohydrates that will provide you with extra energy during the route.
One of the moments of greatest adrenaline release comes when there is a jump, but we recommend practicing first in a more controlled environment such as a pump track
Due to its long duration and because generally the best and longest descents are far from urban centers, in high mountains, we recommend carrying a hydration backpack. This will allow you to store more water (from 2 to 4 liters) than just carrying one or two bottles. It is also advisable to carry in its pockets a sandwich, bars, gels, fruit, tools, and a spare tube for emergency repairs.
8- Lower the seatpost on very steep descents
One of the basic tricks that every enduro rider puts into practice to descend with greater control and safety is to do so with the seatpost lowered. This lets you shift your body backward and lower your center of gravity more comfortably. In this way, you distribute your body weight by moving it backward, compensating for the strong inertia that the bike will gain forward and making it easier to control. To speed up the process of lowering or raising the seatpost, you can install a dropper seatpost on your bike that goes up or down by activating a remote lever on the handlebar when you stand up or sit down on the saddle.
9- Avoid jumping
We know that one of the moments of greatest adrenaline release is jumping. And if you do it in the middle of a descent with a full suspension bike this sensation is multiplied. But we recommend that you practice first in a more controlled and clean environment, such as a pump track, before jumping rocks in the mountains. As a general rule, and to avoid a hard fall and a probable injury, if there is a way around the jump, use it. Otherwise, you should moderate your speed with the rear brake without reducing it excessively from about 10 meters before reaching the jump. Once you reach the takeoff ramp, slightly push your arms and legs as if they were springs at the same time to keep the bike balanced during the jump and land (the so-called jump reception) with both wheels at the same time.
10- Relax your body and enjoy
As a final technique tip for beginners in mountain bike enduro, we recommend that you enjoy the descents. Do not face the steepest slopes with fear or tense up your muscles. Grip the handlebars firmly but not excessively, always keep your eyes forward to anticipate your line, brake moderately, and let the bike roll. In this way, you will manage to control your bike and steer it where you want, and not the other way around. Mastering this last aspect is vital to move to the next level, which will involve increasing your speed and daring to tackle bigger obstacles and steeper, longer slopes.