What are your thoughts on spending hours outside? Is biking your preferred form of exercise? Do you prefer to spend your date on an extended hiking trip up into the mountains or hills? You might like mountain biking.

Whether or not the idea of spending a weekend on a nature trail with nothing but a rugged bike and a bag of supplies appeals to you, there’s something uplifting and unique about spending some time on a bike trail off the beaten track.

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You will want to take a quick refresher course on what you need to know about your first MTB vacation so you can best prepare for the fun and hardships to come before passing judgment on how exciting an extended outing might be.

Unless you’ve been mountain biking for years, getting yourself ready for a long trail ride is not something you can do a few days before your trip. Getting yourself prepared may take months, depending on the difficulty. Here are some of the best practices to prepare for a trail ride.

1. Train early. Work out every week to build endurance. Start with an hour of endurance training and increase the time by half an hour every time. You’ll be ready for a 6-8 hour journey after a few months.

2. Check your bike. Before any trail ride, checking your equipment is mandatory. Check everything from your chain, brakes, suspension, and gearing system. Test the tire pressure and condition. Go on a test ride first, and it never hurts to get it professionally serviced.

3. Prepare your clothing. Pick the most comfortable and safe for the weather condition and the terrain. Pick materials that don’t chafe after long hours and inspect your safety gear for signs of wear.

4. Plan your route. Consider the type of trail you’re taking, the weather forecast on the day, the water stops, your fitness level, and the fitness level of the people going with you when planning out your route. If you’re going alone, make sure someone knows your plans.

5. Prepare what you’re bringing. If you’re going on a long ride, bring a backpack with your essentials, including a charged phone, money, ID, hydration pack, snacks, a mini first aid kit, and a small repair kit.

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6. Stretch. It’s always a good idea to do some stretching on the day you ride to keep your muscles nimble and reduce fatigue. Try these recommended stretches:

• Rotating Wrist and Forearm Stretch: Place one arm parallel to the ground straight out in front of you. Using your other hand, further rotate your hand upwards by rotating your wrist down and outwards.
• Stretching Upper Hips & Quads: Kneel one foot forward and the other knee outstretched. Keep your balance by holding on to something and then push your hips forward if necessary.
• The single heel-drop stretch for the lower calf and Achilles: stand on a raised object or step with the ball of one foot on the edge. Gently lower your heel toward the ground while bending your knee.

7. Nourish yourself. In order to avoid bonking, eat about 2 to 3 hours before you ride. Choose a meal high in carbs and protein to fuel you up. Ensure you do not overeat, so you don’t feel heavy during the ride.

In addition to preparing your body, prepare your mind for your trail ride. Train your brain to listen to what your body says to prevent exhaustion and injuries.

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