Nourish to Flourish: A Women’s Guide to Nutrition and Wellness in Mountain Biking

By Coach Ingrid Moran | Summit Bike Academy

When the topic of mountain biking comes up, most riders get excited about new skills, challenging trails, or cool gear. But there’s a major part of riding that often doesn’t get as much buzz: nutrition and overall wellness. If you’re a woman looking to improve your performance, confidence, and energy levels, fine-tuning your diet and understanding your body’s natural cycles can go a long way. Let’s dig into three key areas: everyday fueling for sustained rides, recovery strategies, and balancing hormonal changes in your training.

1. Fueling Up for Endurance

Eating with Intention

Whether you’re prepping for a weekend ride or a competitive race, the foods you choose can significantly impact your stamina. To stay energized, aim to fill your plate with:

• Protein: Essential for muscle repair and growth. Reach for chicken, turkey, eggs, beans, or tofu.

• Complex Carbs: Your body’s main energy source. Think brown rice, whole-grain pasta, sweet potatoes, or quinoa.

• Healthy Fats: Key for sustained energy and overall health. Avocado, nuts, seeds, and olive oil fit the bill.

• Fresh Produce: Packed with vitamins, minerals, and antioxidants to keep you feeling your best.

Timing Is Key

• Pre-Ride Meals: Enjoy a balanced meal or snack a couple of hours before you ride. Oatmeal with fruit and almond butter or scrambled eggs with whole-wheat toast are popular go-tos.

• Mid-Ride Boosts: For rides longer than two hours, bring snacks like homemade energy bars, electrolyte drinks, or a mix of nuts and dried fruit to maintain steady energy.

2. Mastering Recovery and Replenishment

Hydrate, Hydrate, Hydrate

Proper hydration starts long before you hop on the bike. Aim to sip water throughout the day and consider an electrolyte drink on hot or intense ride days.

Post-Ride Fuel

Within about half an hour of finishing your ride, grab a recovery snack that combines carbs and protein. A quick example would be:

• A protein shake with fruit

• A turkey wrap with veggies and hummus

• Chocolate milk (yes, it’s an old favorite for a reason!)

This helps your muscles bounce back faster and prepares you for the next session.

Stretch and Unwind

Include gentle stretching or foam rolling in your routine to ease tight muscles. Focus on areas like calves, quads, and your lower back—these spots tend to work overtime when you’re riding. Massage tools or a foam roller can help break up knots and speed up recovery.

3. Navigating Hormonal Shifts

A unique consideration for women is our monthly hormonal cycle. Awareness of your own cycle can help you tailor your training plan, making your rides more enjoyable and productive.

Cycle Basics

• Early and Mid-Cycle (Follicular and Ovulation): Typically higher energy and strength, thanks to rising estrogen levels. This can be a prime time to push your limits, try new skills, or go on longer rides.

• Late Cycle (Luteal): As progesterone rises, you might feel more fatigued or notice your mood dipping. It’s okay to dial back intensity, add more rest days, or focus on technique instead of all-out efforts.

Food and Mood

• Extra Carbs: If you feel less energetic during the luteal phase, a slight increase in carbohydrates might help sustain your energy.

• Watch Your Hydration: Hormonal changes can affect fluid balance, so extra focus on staying hydrated can prevent cramps and fatigue.

Final Thoughts

Mountain biking is as much about preparation off the bike as it is about shredding the trails. For women, that means understanding how your nutritional needs and hormonal rhythms can support (or hinder) your performance. A few simple changes—like adjusting your pre-ride meal, adding a mindful recovery routine, and training in tune with your cycle—can make a world of difference in how confident and strong you feel on every ride.

At Summit Bike Academy, we believe that proper nutrition and wellness practices are just as important as mastering bunny hops and cornering. Want personalized guidance? Come chat with one of our coaches or sign up for a clinic that covers the full scope of cycling—from fueling strategies to advanced on-trail techniques.

Ride smart, ride strong, and ride with purpose!

— Coach Ingrid Moran

Summit Bike Academy

Tire Pressure 101: Unlocking Grip and Suspension Feel Tire pressure might seem like a small detail, but it’s one of the most critic

By Expert Coach Shane Richardson | Summit Bike Academy

Tire pressure might seem like a small detail, but it’s one of the most critical factors in how your mountain bike performs on the trail. Too high, and you’ll feel like you’re riding a jackhammer. Too low, and your tires will squirm in high-speed corners. Finding the sweet spot can transform your ride, giving you better grip, smoother suspension performance, and more confidence on technical terrain. Let’s dig in.

The Role of Tire Pressure

Tire pressure is more than just a number—it directly affects how your bike interacts with the trail. Here’s a quick breakdown:

• Grip: Lower pressure increases the contact patch (the area of the tire touching the ground), giving you more traction on loose or technical surfaces.

• Suspension Feel: Tires act as the first line of suspension, absorbing small bumps and vibrations. Lower pressure helps smooth out the chatter.

• Rolling Resistance: Higher pressure reduces drag, making it easier to pedal on smooth surfaces.

The challenge is balancing these factors to match your riding style, weight, and trail conditions.

How Tire Pressure Affects Suspension

Your tires work in tandem with your suspension, and dialing in the right pressure can make your bike feel more planted and predictable.

• Too High Pressure: When your tires are overinflated, they can’t absorb small bumps, forcing your suspension to do all the work. This can make your ride feel harsh and reduce traction.

• Too Low Pressure: Underinflated tires absorb too much of the initial impact, leaving your suspension less effective and more prone to bottoming out on bigger hits.

The goal? A balanced setup where your tires and suspension share the workload.

The Danger of Low Tire Pressure

While lower pressure offers better grip and comfort, going too low comes with risks—especially in high-speed turns.

1. Tire Rolling

When your tire pressure is too low, the tire can roll or squirm on the rim during aggressive cornering. This not only affects your control but can also lead to rim damage or burping (air escaping from tubeless tires).

2. Increased Puncture Risk

Low pressure makes your tires more vulnerable to pinch flats (when the tire compresses against the rim) and sidewall cuts.

3. Handling Instability

Underinflated tires can feel sluggish and unpredictable, especially on fast, flowy trails.

Finding the Perfect Pressure

So, how do you get it right? Start by considering:

• Your Weight: Heavier riders generally need higher pressure to prevent tire squirm and rim damage.

• Terrain:

• Rocky, technical trails = Lower pressure for more grip and comfort.

• Smooth, flowy trails = Higher pressure for less rolling resistance.

• Tire Volume: Wider tires can handle lower pressures without compromising performance.

General Guidelines

• Front Tire: Slightly lower pressure for better grip and control.

• Rear Tire: Slightly higher pressure for stability and support.

For most riders, pressures range between 20-30 psi depending on tubeless vs. tube setup, rider weight, and terrain.

Pro Tip: Experiment and Adjust

Dialing in your tire pressure is a personal journey. Start with a middle-of-the-road pressure and adjust in small increments. After each ride, reflect on how your bike handled. Did you feel confident in corners? Did your tires feel harsh or squirmy?

Final Thoughts

Tire pressure isn’t just about comfort—it’s a game-changer for grip, control, and overall ride quality. Get it right, and you’ll feel more connected to the trail and confident on your bike. Want to dive deeper into the science of setup? Join us at Summit Bike Academy for expert coaching and personalized tips to optimize your ride.

Stay tuned for more weekly insights from the team at Summit Bike Academy—your journey to better riding starts here!

Stop Like a Pro: Advanced Braking Techniques for Mountain Bikers

By Expert Coach Kyle Guillory | Summit Bike Academy

When it comes to mountain biking, braking is more than just squeezing a lever to slow down—it’s an art form. Whether you’re descending a rocky singletrack or setting up for a sharp corner, mastering advanced braking techniques will elevate your riding from “barely holding on” to total trail boss. Let’s break (pun intended) it all down.

The Basics: How Braking Works

Let’s start with the fundamentals. Mountain bikes have two brakes: front and rear. The front brake provides about 70-80% of your stopping power, while the rear brake helps with stability. The key is learning to balance these forces so you stay in control without skidding out or going over the bars.

Here’s a quick guide:

• Front Brake: Use it for strong, controlled stopping. Think of it as your main tool for slowing down.

• Rear Brake: Perfect for minor speed adjustments and stabilizing your bike when cornering or descending steep terrain.

Intermediate Techniques: Modulation and Traction

Once you’re comfortable with the basics, it’s time to finesse your braking. A common mistake is grabbing too much brake too quickly, leading to skidding or losing control. Instead, aim for modulation—the fine-tuning of brake pressure to match the terrain.

Pro Tips:

• Feel the Grip: As you apply your brakes, feel how much traction your tires have. If they start to skid, ease off slightly.

• Feathering: Instead of hard braking, try pulsing the brakes lightly to maintain control on loose or wet surfaces.

• One-Finger Braking: Modern hydraulic brakes are powerful—use one finger on the lever to maintain a firm grip on the handlebars.

Advanced Braking: Precision and Timing

Now we’re getting into the good stuff. Advanced braking is all about timing and reading the trail so you can brake smarter, not harder.

1. Brake Before, Not During Corners

Braking in the middle of a turn is a rookie move—it can make your tires lose traction and send you sliding. Instead:

• Brake hard before entering the corner to reduce speed.

• Release the brakes as you lean into the turn, letting your tires grip the trail.

2. Descending Like a Pro

On steep descents, keep your weight low and slightly back.

• Use the front brake to slow down and the rear brake to control speed.

• Avoid locking up the rear wheel—it’ll lead to a loss of control and damage the trail.

3. Emergency Stops

Sometimes, the trail throws surprises your way. To stop quickly:

• Shift your weight back to prevent going over the bars.

• Apply both brakes firmly but smoothly.

• Keep your body loose to absorb shocks from sudden stops.

Practice Makes Perfect

The best way to improve your braking is to practice in a controlled environment. Find a safe area with varied terrain, and challenge yourself to stop smoothly on different surfaces. Try braking late into corners, modulating on loose gravel, or descending steep pitches to build confidence and control.

Ready to Level Up?

Braking may not sound as glamorous as sending a big drop or nailing a manual, but trust me—getting it right transforms your entire ride. If you want to master these techniques (and more), come ride with me at Summit Bike Academy. I’ll help you turn braking into your secret weapon for smoother, faster, and safer rides.

Want to learn more? Follow Summit Bike Academy for weekly tips and expert coaching!

Mastering Rear Suspension Tuning for New Mountain Bikers

As a professional mountain bike coach at Summit Bike Academy, I’ve seen countless riders struggle with rear suspension setup. Getting it dialed in can transform your ride, making your bike feel more stable, responsive, and confidence-inspiring. Let’s break down the key variables you can control and how each one affects your ride.

1. Sag (Spring Preload)

Sag is how much your suspension compresses under your body weight when you’re sitting still on the bike. It’s measured as a percentage of the shock’s total travel, typically between 25-30% for most trail riders.

• Too little sag (under 20%)

• Your bike will feel stiff and harsh over bumps.

• Traction will be reduced, especially on loose or rough terrain.

• It may feel twitchy and less forgiving, making technical trails more difficult.

• Too much sag (over 35%)

• Your suspension will feel too soft and bottom out on bigger hits.

• Climbing becomes inefficient as your pedaling energy is absorbed by the suspension.

• The bike may feel sluggish and unresponsive.

Pro Tip: Start by adjusting the air pressure in your shock or coil preload to achieve the correct sag for your weight and riding style.

2. Rebound Damping

Rebound controls how quickly your suspension returns to its original position after compressing. Too fast or too slow, and you’ll lose control and efficiency.

• Too fast (little damping)

• Your bike will feel bouncy, like a pogo stick.

• The rear wheel may skip over bumps instead of staying planted.

• It’s harder to maintain control on fast, rough descents.

• Too slow (too much damping)

• Your suspension will feel “dead” and won’t recover in time for the next hit.

• On rough terrain, the shock can “pack down,” staying compressed and reducing travel.

• The bike may feel sluggish and sap your energy.

Pro Tip: Start with your rebound adjustment in the middle of its range and fine-tune based on feel. A good balance is when the bike feels controlled but recovers fast enough for repeated hits.

3. Compression Damping

Compression damping controls how your suspension resists compression from bumps or rider inputs. There are usually two types: low-speed compression (LSC) and high-speed compression (HSC).

• Low-Speed Compression (LSC)

• Affects suspension movement during pedaling, braking, or cornering.

• Too little LSC: The bike feels squishy and wallows under pedaling or hard cornering.

• Too much LSC: The bike feels harsh over small bumps and lacks traction.

• High-Speed Compression (HSC)

• Affects suspension movement on big hits or fast impacts.

• Too little HSC: The shock may bottom out on big drops or jumps.

• Too much HSC: The bike feels harsh on rough terrain, transferring impacts to your body.

Pro Tip: Start with the manufacturer’s recommended settings and adjust one click at a time. For beginners, focus more on low-speed compression unless you’re tackling bigger jumps and drops.

4. Bottom-Out Resistance (Progression)

Many modern shocks have an adjustable air volume (or you can add spacers) to control how much the suspension ramps up at the end of its travel.

• Too little progression (linear feel)

• You’ll bottom out easily on hard hits or big drops.

• The bike may feel less supportive when landing jumps.

• Too much progression

• Your suspension will feel harsh toward the end of its travel.

• It’s harder to use all your travel, even on rough terrain.

Pro Tip: Riders who enjoy jumps or technical trails often prefer more progression, while trail riders may opt for a more linear feel.

5. Pedal Platform (Climb Switch)

Many shocks have a climb switch or pedal platform feature that increases compression damping for climbing efficiency.

• Switch Off: Best for descending or technical trails, as it allows the shock to remain active for bumps.

• Switch On: Ideal for smoother climbs, where you want a more efficient pedaling platform.

Pro Tip: Use the climb switch for long, steady climbs but remember to turn it off before descending to regain full suspension performance.

How to Fine-Tune Your Suspension

1. Start with the manufacturer’s recommendations for sag, rebound, and compression. These are usually found in the bike or shock manual.

2. Test on familiar trails: Ride a loop you know well, with varied terrain (climbs, descents, technical features).

3. Adjust one variable at a time: Make small changes, ride the same section, and take notes on how the bike feels.

4. Find your sweet spot: You’ll know it when the bike feels balanced, predictable, and confidence-inspiring.

Common Mistakes to Avoid

• Skipping sag setup: If your sag is off, everything else will be off, too.

• Over-adjusting: Avoid extreme settings; often, small tweaks make the biggest difference.

• Ignoring tire pressure: Suspension and tire pressure work together. Too much air in your tires can make even the best suspension feel harsh.

Dialing in your rear suspension may seem intimidating, but with a methodical approach, you’ll feel a huge improvement in control, comfort, and fun on the trail. At Summit Bike Academy, we help riders of all levels find their perfect setup. If you’re ready to take your riding to the next level, come ride with us!

Ride smart, ride smooth, ride Summit.