Here at The Adventure Junkies, we’re committed to offering our readers all kinds of useful pieces of advice and great tips for biking, ranging from the parts of a bicycle to the best cycling gear.

In this article, we discuss one of the most painful and irritating “injuries” a cyclist can sustain. Every serious cyclist will suffer from saddle sores sooner or later. These kinds of superficial injuries are literally a pain in the butt. So, read on to learn how to avoid saddle sores.

WHAT ARE SADDLE SORES?

The term “saddle sore” is pretty self-explanatory. It is a painful condition that results from spending extended time on a saddle. This can be a saddle for horseback riding or one on a bicycle. In fact, even horses can suffer from saddle sores.

While Bicycling.com explains that the term may be used to describe a variety of conditions, saddle sores generally affect the area where your skin rubs against your shorts and saddle, otherwise known as your butt. More specifically, the places most vulnerable to saddle sores are your ischial tuberosity bones, commonly known as your sit bones, and your perineum.

Although saddle sores do not show alarming signs early on, these can develop into more serious conditions if left untreated. This condition has three different stages.

It begins with superficial skin abrasions caused by chafing, which can be very irritating. If not treated properly, these wounds can get infected with bacteria. This can lead to folliculitis. The third stage, which constitutes the formation of abscesses, is the most painful.

Saddle sores are difficult to avoid if you ride your bike often and in long distances. If you notice that you’re getting a “saddle sore,” don’t hesitate to seek treatment right away. Quick and early damage control can save your entire bike touring trip or cycling season.

HOW YOU CAN AVOID SADDLE SORES

Saddle sores develop under moist and warm conditions and after extended friction and long-lasting pressure. With that knowledge, it is easy to come up with the things to do to avoid saddle sores.

As is the case with so many conditions, if you have to start treating something, it’s already too late. Use the preventive tips below to keep your professional or amateur cycling career as saddle sore-free as possible.

1. PICK A PROPER BIKE SEAT

Your bicycle seat is the first thing you should take into account, according to Bike Radar. As saddle sores occur on your butt, choosing the best possible seat may seem as the most obvious precautionary measure. However, that doesn’t mean that the decision-making process is simple.

Just like you should have a customized bike, fitted to your specific body type, your saddle should match your bottom area. Everyone’s bottom is shaped differently, so it’s crucial that you check out several options before you choose a bicycle saddle that feels most comfortable.

Don’t assume that the softer the saddle, the better it is compared to others. Often, the harder saddles are found to cause the least amount of friction. Shape is what you should focus on, not weight or design.

2. CHOOSE THE BEST SEAT HEIGHT FOR YOU

Once you find the right saddle, it’s important to make sure it’s at the right height. In addition to the correct bicycle fit, finding the proper seat height for your body type is essential to avoid saddles sores.

A seat that’s too high will make you slide slightly side to side when pedaling, which obviously won’t be good for your butt after several hours on the bike.

3. INVEST IN GOOD CHAMOIS

Although a bike seat that’s too soft might not be the best, a soft chamois is always a good idea. Chamois is the padded part on the bottom of the bicycle shorts or pants. It’s the first point of contact of your skin.

Do not scrimp and attempt to save money when choosing bicycle shorts/pants. Consider these as investments as the more expensive ones are made with quality materials, which will benefit you tremendously in the long run. Their design is usually better as well. Try to find shorts/pants with as few seams as possible. Remember that the type with no seams is the best option.

4. WASH, WASH, WASH

Arguably the most useful practical tip is to make sure that everything stays clean all the time. This applies to your body as well as your clothing. Only if it’s absolutely necessary is it okay to wear the same clothes two days in a row. In all other times, wash them when you get back home.

It’s also important to take off your cycling clothes right away after your ride and go for a shower. Make sure to dry yourself off properly before putting on clean clothes.

After washing your cycling clothes, ensure that they are completely dry before wearing them again.

5. APPLY CREAM

Many professional road cyclists and mountain bikers use chamois cream. They apply it to their bottoms or on the inside of their shorts/pants. If that seems like a bit of a hassle for you, then let us tell you that this tip gives you at least two advantages.

The cream’s contents include chemicals capable of killing bacteria that may cause inflammation and infections. Second, the cream functions as a lubricant in your shorts/pants. In turn, it limits friction and decreases your skin’s rubbing against the shorts.

TREATING SADDLE SORES

Once you get saddle sore, there’s not a whole lot you can do. Saddle sores are wounds like any other and would take time to heal. That’s why it’s recommended to take a few days off to give your affected skin some much-needed rest. If you really have to ride your bike, it is advisable that you change your saddle for a short while to change the pressure points.

To speed up the healing process, you should clean the affected area regularly and make sure to let it breathe. This doesn’t mean you have to go commando, but wearing loose clothing and sleeping naked for a while does help. Applying ointments and specific creams for skin conditions also eases the problem a lot.

If you’re not stubborn and treat your saddle sores immediately when you notice them, you shouldn’t have a huge problem. The sooner you treat them and the better you apply the above-mentioned tips on how to avoid saddle sores, the easier it will be to stay comfortable on your bike.

The post How To Avoid Saddle Sores appeared first on The Adventure Junkies.

Here at The Adventure Junkies, we’re committed to offering our readers in-depth information about all things outdoors. Lucky for you, this is the right place to pick up tips that could help solve your mountain biking woes. Get ready as this article offers a bunch of useful advice about stretching for mountain bikers. We also discuss why it’s so important to stretch.

WHY STRETCHING FOR MOUNTAIN BIKERS IS SO IMPORTANT

Mountain biking is a pretty intense sport. From extended mental focus to exhausting muscle use, it requires a lot from the human body. In fact, it works out the entire body. If you want to go mountain biking, you’ll need endurance, determination, balance and core strength.

Moreover, the way your body is positioned on the bike results in your legs neither being fully bent nor extended. Your knee joints are never taken to their entire range of motion, as noted by Bike Radar. This is also why it’s important to set the mountain bike seat height properly. Mountain biking is one of the handful of sports where muscles contract only concentrically (shortening) and not eccentrically (lengthening).

The rest of your body, except for your arms and head, barely move at all when mountain biking. Instead, these parts stay in the same position for long periods of time which may cause stress as well.

All these things require you to take proper care of your muscles before, after and sometimes even during your ride. Stiff joints and muscles will eventually result in injuries, as shared by Stretch Coach. So, logically, you are able to reduce your chance of getting injured by stretching.

Stretching is a key aspect of warm up and cool down exercises, so it shouldn’t be skipped. You’ll find an overview of the best exercises for stretching for mountain bikers below.

7 MOUNTAIN BIKING STRETCHING EXERCISES

The following stretches for mountain bikers focus on the lower body, particularly the muscles used most often and most intensively. There are also a couple of exercises for the joints in the upper body.

Always make sure to stretch after a gentle warm up exercise. Stretching cold muscles is a bad idea because these are more prone to tearing and getting pulled. A light jog, laid-back bike ride or other cardiovascular activities could easily get your muscles warmed up.

CALVES

The classic calf stretch is used in various sports and is one of the most well-known stretching exercises. This is how to do it.

Face a wall with your toes pointing toward it. Place the palms of your hands on the wall at shoulder height. Stick one leg out behind you and put that foot flat on the ground. This leg should be kept straight. Take a small step forward with the other leg and put the foot flat on the ground as well. This other leg should be bent. Make sure your toes are pointing toward the wall.

Now, slowly lean forward but keep your upper body and back leg straight. You should feel the stretch in the big muscle of your calf. If you don’t feel much, you can try to push against the wall with your hands. Throughout this exercise, make sure that your upper body remains straight all the time. Hold the stretch for a minimum of 15 seconds. Then, switch the positions of your legs and repeat the exercise.

ACHILLES TENDON

The Achilles tendon is the long tendon that connects your heel to your calf muscle. This is one of the most important (and vulnerable) tendons in your leg, if not in your whole body. It’s used constantly not only while walking but also biking. However, the difference is that walking is a varied activity while pedaling a bike is a monotonous movement. You need to make sure your legs are prepared and strengthened.

Although tendons can’t stretch like muscles as they don’t contract and extend, you can stretch them and the area around them a little bit. Simply stand on a raised object such as a sidewalk or stairs. Put the ball of your foot on the edge of the object. Slightly bend your knee and drop your heel down to the floor. You’ll feel a slight stretch in your heel and your calf. Hold the stretch for 15 seconds and switch legs.

QUADRICEPS

The quadriceps is the biggest muscle in your body. It is also the most used muscle when cycling. Everyone who experienced biking uphill has felt the burn in their quads. This is why it’s important to stretch this huge muscle properly.

Quad stretching for mountain bikers is easy, though. Stand up straight and reach back to grab your foot, either one, above the ankle. Lift your lower leg backward to reach it. Once you’ve grabbed your ankle, pull it toward your butt. Take your time for this stretching exercise. It’s an important one. Hold the stretch for 15 to 30 seconds before changing legs.

HAMSTRINGS

Because of the cyclical motion of pedaling a bike, cyclists, including mountain bikers, develop powerful but short hamstring muscles. Compared with runners, who typically have long hamstrings, cyclists may suffer from tightness in these particular muscles. It is clear that stretching your hamstrings is key to avoid injuries.

This stretching exercise is as easy as they come. Standing up, bend over forward at your waist. Let your hands and arms dangle down while slightly bending your knees outward. You don’t need to touch the ground to make this a good stretch. Just bend over as far as you can. You’ll feel the stretch in both your hamstrings at some point. Hold that position for at least 15 seconds.

IT BAND

Running down the side of your legs, the IT band is responsible for leg control and balance. For mountain bikers, it’s the section between the knee and hip that’s most used. Keeping the IT band flexible is important because it can cause knee problems and tendonitis if it’s inflamed or too tight.

Sit on a chair and put one of your legs across the knee of the other leg. As you gently push down on the knee of the raised leg, you should feel a stretch on the outer portion of that leg. Hold the stretch for 15 to 30 seconds and switch legs.

WRISTS

Your wrists absorb shocks while mountain biking, so it’s a good idea to loosen them up before you start your ride. Stick out your arms and position them parallel to the ground. Simply rotate your wrists clockwise and counterclockwise. Use one hand to pull the other upward and downward.

SHOULDERS AND NECK

Both paying attention to traffic and other mountain bikers as well as focusing on the trail demand a lot from your shoulder and neck muscles. Loosen them up in the same way you would loosen your wrists. Stand and gently let your head roll in a circle. Rotate several times in both directions.

Loosen your shoulders by shrugging and holding that shrugged position for five to 10 seconds. Repeat the movement a number of times.

The post Stretching For Mountain Bikers – A Beginner’s Guide appeared first on The Adventure Junkies.

Let us teach you how to change a flat bike tire. By the end of this article, you will realize that it’s really not that difficult. With practice, you can easily get the job done within minutes. No need to worry anymore about getting a flat bike tire on the way to work or on the trails.

A STEP-BY-STEP GUIDE TO CHANGING A FLAT BIKE TIRE

Getting a flat tire can be really annoying. No one wants to get stuck with this problem while riding their bike on the trail. With that said, changing a flat tire doesn’t need to be a challenge.

Any serious cyclist or mountain biker should know how to change a flat tire in the same way that it should be basic knowledge how to set the mountain bike seat height. Follow the steps below to get back on the road in no time.

STEP 1: RELEASE THE BRAKES

If your bike has brakes that prevent you from removing the wheel, release them first. While every brake setup and location is different, as noted by REI.com, most of them have a quick-release system that makes it easy to (dis)connect them.

Most likely, you’ll be able to slip the cable out of one of the sockets. If your bike has disc brakes—read more about those in this article about the parts of a mountain bike— take care not to touch the rotor. This part can become so hot that it can easily burn your fingers.

STEP 2: REMOVE THE BIKE WHEEL

Once your brakes are released, continue by removing the wheel. The wheel will still be attached to the fork or frame depending on whether it’s the front or rear wheel, respectively. Almost all bikes are equipped with quick-release levers to remove the wheels. If yours doesn’t have these, then simply unscrew some nuts and bolts.

Removing the front wheel is a piece of cake. It’s the rear wheel, which has the rear gear set, that’s a bit more difficult. Before you remove your rear wheel, make sure the chain is on the smallest rear chain wheel.

Put your bike upside down and turn the quick-release. Lift your rear wheel out while gently pulling your rear derailleur to give yourself some more room. The wheel should now get out without too much trouble and without getting stuck in the chain.

STEP 3: REMOVE THE VALVE CAP AND DEFLATE THE TUBE

Remove the valve cap from the valve. Pushing onto the tiny plunger in the middle of the valve can release all the remaining air from your flat tire. If you have a Presta valve, you have to unscrew the top part of the valve first before you can deflate the tire.

Also, some valves have a lock ring screwed onto their stem to keep them in place. You will need to remove this to get your tube out.

STEP 4: REMOVE THE TIRE AND TUBE

Removing your tire from the wheel’s rim requires a bit of practice. Once you’ve figured it out, though, it’s super easy. First, try to release the tire by hand. Do this by pushing one edge of the bead to the center of the wheel’s rim while simultaneously pushing up the other edge. If you’re lucky and strong enough, the bead edge will pop out.

If that doesn’t work, you can use tire levers to help you. Make sure to start at the opposite section of the tire from the valve when you use these tools. You don’t want to damage the valve if you plan to repair the tube later on. With the levers, you can pry your tire’s bead up. If one lever doesn’t do the trick, then you can just use more. Bicycling.com tells us to hook the other end of the first lever to a spoke so it stays in place. Repeat the process until a section of the bead edge is entirely off.

Now, you should be able to use your fingers to unseat the rest of the bead. Once the tire is off, remove the tube as well. First, push the valve stem through the rim. The tube should come off easily by now.

STEP 5: REPLACE THE TUBE

If you’re on a bike trip, you should always make sure to have a few spare tires with you. This way, you’ll be able to simply put a new tire on and continue your ride. You can then fix the flat tire later at home.

Replacing the tube is the easiest step in this process. It’s nothing more than getting a brand new tube and putting it on. Make sure, though, to check that the tube is the right size for your wheel.

Fill the new tube with a little bit of air, just enough to give it shape. Put the valve through the hole in the rim, ensuring that the valve stem is perfectly straight. Then, place the tube around the wheel.

STEP 6: PUT THE TIRE BACK ON

Once your tube is in place, it’s time to put the tire back on. If you didn’t remove the tire completely when removing the flat tube, then you can simply place the tube in the tire. If you did remove it, you can attach it again by pushing one edge of the bead in the rim. This should be pretty easy.

Continue by pushing the other edge of the bead in the rim using the palms of your hands. Start at the opposite section from the valve and work your way toward it using both hands and in both directions.

This step begins easy but gets harder as you make your way toward the valve. You can use a tire lever again to push the last remaining section of the tire’s bead into the rim. During this entire step, take care not to pinch the tube.

STEP 7: INFLATE THE TUBE

Now that the tube and tire are back on your wheel, you can inflate the tube. Screw on the lock ring again, if you have one. Slowly pump air into the tube. While doing so, regularly check that the tire stays in place and the valve stem remains straight. Also, check again that the tube isn’t getting pinched.

STEP 8: PUT THE WHEEL BACK ON YOUR BIKE

You can now put the wheel back on your bike. This should be pretty straightforward. If you just replaced the rear tube, make sure to put the chain back on the smallest rear chain wheel. Lock the quick-release again or, if applicable, screw on the previously removed nuts and bolts.

VIDEO: CYCLING TIPS: HOW TO FIX A FLAT TIRE

The post How To Change a Flat Bike Tire appeared first on The Adventure Junkies.

1. CHECK THE WEATHER

Don’t be naïve and just assume that you’ll be fine on the trail. There are inherent risks involved with hot weather. Before even considering going for a hike, it’s important to check the weather forecast. Even if the sky is blue and cloudless where you are now, the mountains often create their very own weather.

Particularly if it’s extremely humid, surprise downpours are known to happen in mountainous areas. These blitz storms have the potential to cause serious problems to unaware hikers. Thunderstorms are also much more likely to occur when it’s hot. So, check the weather before heading out and, after arriving at the park, ask a park ranger for an update.

2. CHOOSE YOUR TRAIL WISELY

One of the most important tips for hiking in hot weather is choosing your trail wisely. It’s obvious that a hike on an exposed mountain ridge or a hike in a shady forest will be entirely different. The following tips will be pretty much useless if you pick the wrong trail.

Pick a trail that includes at least a few shaded sections. Also, try to find one that runs along or crosses running water. This is good for two reasons: providing drinking water (after purifying it) and offering the chance to refresh yourself and cool down.

Last, a trail at a lower elevation is the better option if it’s hot outside. The higher the elevation, the lower the amount of oxygen in the air and the stronger the effect of UV rays.

3. START EARLY AND/OR FINISH LATE

Hot weather hiking should always be done in the morning or in the late afternoon or evening. Skipping the midday heat is strongly recommended. Section Hiker says that, on relentlessly hot days, you want to take a break from hiking between 11 a.m. and 3 p.m.

4. WEAR LAYERS AND COVER UP

While you might be inclined to strip down, it’s actual advised to wear more clothes when hiking in hot weather. Long sleeve shirts and hiking pants, for example, are your best friend when it’s hot. It’s essential, though, that your clothes are loose-fitting. That will allow for better airflow, which will keep you cool.

Wearing a few (light) layers results in multiple air layers as well, which is the core principle of insulation. You might have seen pictures before of people living in deserts, riding camels and wearing scarfs and lots of clothes. Follow their example, they know what they’re doing.

Backpacker.com offers useful advice on how to layer up for hot weather hiking. It’s also a good idea to wear synthetic clothes that wick moisture. You’ll undoubtedly sweat a lot and moisture-wicking clothes can prevent chafing.

Also, absolutely make sure to wear a large hiking hat, plenty of sunscreen and UV-blocking sunglasses.

5. DRINK PLENTY OF FLUIDS

Staying hydrated is the key to every successful outdoor adventure. This particularly applies to hiking in hot weather. Your body loses about one liter of water per hour on a regular hike. A challenging outing in hot weather can double that amount. Make sure you replenish it.

Pack more water than you expect you’ll need and drink on a regular basis. It’s useful to know that your body can only take in half a liter per hour effectively. So, no matter what you do, you’ll get dehydrated during a hike in hot weather.

Sipping regularly can limit the damage, though, as it allows your body to actually absorb everything you drink. It’s much better than chugging a bunch of water at once, says Modern Hiker.

6. EAT SALTY SNACKS

Sweating profusely is a given on a hot weather hike. Drinking plenty of water is essential to restore your body fluid levels. It’s equally as important to replenish the electrolytes lost through sweat. The most important ones are potassium and sodium. They play a major role in managing your energy levels.

Make sure to bring plenty of snacks that have complex carbs. Stay away from simple carbs such as sugary drinks and candy. Trail mix, energy bars and fruit are great sources of complex carbs. You can also bring electrolyte drink mixes or tablets.

7. REMEMBER TO BRING THE NECESSARY EXTRAS

Sweat is a major cause of chafing but also of blisters. For your own comfort, you’re advised to bring an extra pair of hiking socks. There’s nothing as relieving as being able to change sweat-soaked socks with a clean, dry pair during your midday break. If you’re on a longer hike, you may want to rinse your dirty socks in a river. Tie them to the outside of your backpack afterward to dry.

Another great thing to bring is bug spray. The combination of hot weather, a shady forest and a sweaty hiker often results in a swarm of irritating bugs. Do not forget it!

8. TAKE REGULAR BREAKS

Drinking water regularly and eating salty snacks are two critical tips for hiking in hot weather. So, why not make it a break? Put your backpack down, take a seat or lay down, and give your challenged body some much-needed rest. You might also want to take off your hiking boots, airing your feet and sweaty socks. Regular breaks also allow your body to cool down and sweat to evaporate.

9. BE AWARE OF HEAT STROKE SYMPTOMS

Although the tips for hiking in hot weather listed above should make your summer outing a success, there’s always the chance that they won’t. Definitely make sure to implement all of the above, but also be aware of the symptoms of heat stroke. Listen to your body. Eat when you’re hungry, rest when you’re feeling tired.

Common symptoms of heat stroke are nausea, muscle cramps, bad headache, dizziness, confusion, disorientation and lack of sweating, even when temperatures are high. If you or your hiking partner (never hike alone in hot weather) feels ill, immediately find shade and try to cool down as soon as possible.

Get off the trail and seek medical assistance. Calling 911 is not overreacting when it comes to heat stroke. “Better safe than sorry” is always a good motto to live by.

The post 9 Tips For Hiking in Hot Weather appeared first on The Adventure Junkies.

While you may think that a mountain bike is just a “mountain bike,” there are actually quite a few different models, types and designs. Each is made for a specific purpose, which is something to think about before you spend money on a new bike. At The Adventure Junkies, we offer you lots of great tips and advice about everything related to mountain biking. So, read on to find out more about the various types of mountain bikes.

Considering what kind of mountain biking you’re going to do is essential if you want to find the ideal bike for you. Will you be riding cross-country? Or are you going to do some serious downhill riding? These kinds of questions matter. So, take the time to figure out the exact purpose of your new mountain bike before spending lots of money on it.

5 MOST POPULAR TYPES OF MOUNTAIN BIKES

To help you out, we’ve compiled an overview of the most popular types of mountain bikes below. From XC bikes to downhill bikes and fat bikes, you’ll find them all here.

TRAIL BIKES

Trail mountain bikes are perhaps the most commonly used mountain bikes out there. This specific category of bike isn’t related to any particular kind of racing. It can be used for pretty much everything. Trail bikes are great for everything from climbing and descending to meeting up with friends and simply having a bunch of fun outdoors.

They have more relaxed angles, according to Bike Radar. This gives the rider more confidence during descents. Trail bikes also have wider handlebars and shorter stems while their tires feature more aggressive treads. This is a mountain bike that can do it all, emphasizing on a combination of decent overall weight, fun and efficiency. If you’re not a specialized mountain biker, this is the type of bike you should go with.

CROSS-COUNTRY BIKES

Also referred to as XC mountain bikes, cross-country mountain bikes are actually a lightweight type of trail bike. They focus more on climbing prowess and higher speeds. These bikes are great if you want to cover a lot of ground quickly and make fast ascents.

Cross-country mountain bikes have an efficient design and low weight. They also have steeper head angles (the angle between the head tube and the ground), which makes the bike turn faster and better at climbing. This does, however, also make it harder to control the bike on steep descents. Keep this in mind. They’re ideal for climbing and fast trails.

This type of mountain bike is often the one you see in most of the bike shops. If you want to step up your mountain biking game, or even consider getting competitive, choose a cross-country mountain bike over the slightly heavier trail bikes.

ALL-MOUNTAIN/ENDURO BIKES

All-mountain or enduro bikes are the types of mountain bikes that are used for more serious mountain biking. You can regard them as trail or cross-country mountain bikes on steroids. They have stronger frames and more travel in their suspensions. This helps you on rougher, more complicated and more technical trails.

At the same time, they’re still light and maneuverable enough for fast ascents. These bikes are perfect if you’re riding on mountainous terrains, with plenty of steep ascents and fast descents. Because they’re used on fast and technical trails, these bikes usually have a special device that prevents the chain from falling off. They also come with lots of rear gears.

Buy this type of mountain bike if you’re serious about mountain biking. If you’re planning on doing some quad-burning climbs, speedy descents and know you’ll have to maneuver through various obstacles, this bike’s for you.

FAT BIKES

Fat mountain bikes have largely oversized tires with low air pressure. This gives them much more traction in sand, snow or other less solid ground types. This type of mountain bike is popular among adventurous bikers. They’re fantastic for off-the-beaten-track riding.

Featuring a sturdy design and plenty of racks on which you can carry gear, fat bikes are what you should be looking for if you like heading into the wilderness. Their unique look also makes them popular with people who just want something that looks different.

DOWNHILL BIKES

As their names implies, downhill mountain bikes are designed for downhill riding. Their sole purpose is to allow riders to fly down steep and technical trails as fast and efficiently as possible. Featuring lots of travel in their suspension, both front and rear, downhill bikes are optimized for traction, support and shock-absorption.

These bikes are large and tough, not focused on being lightweight. They also have a smaller head angle, which gives you more control on fast ascents. Their tires are wider than trail bikes’, also featuring wider rims. Downhill bikes have low-placed seats.

Disc brakes are standard while a chain guard keeps the chain where it belongs during rough and bumpy descents. Also, downhill bikes may not have clip-in pedals because many downhill riders prefer not to have their feet clipped in. This allows them to get off their bike in case something goes wrong.

Consider getting one of these highly specialized mountain bikes if you love going downhill and doing some high jumps as well. Keep in mind that these bikes are heavy and not suitable for long and steep ascents. You’ll most likely have to push it uphill or get a lift to the trailhead at the top.

They’re not cheap. You’ll want to spend some money if you’re serious about this dangerous type of mountain biking. Making sure you have the best and toughest materials is a good idea.

VIDEO: MTB BUYERS GUIDE – WHAT YOU NEED TO KNOW

The post A Beginner’s Guide To Types Of Mountain Bikes appeared first on The Adventure Junkies.

That’s where we at The Adventure Junkies come in. We’re committed to providing our readers with the best information about all things outdoors. In this article, we’ll walk you through the process of cleaning a mountain bike. We’ll also talk about why it’s important to keep your bike clean.

WHY IT’S IMPORTANT TO KEEP YOUR MOUNTAIN BIKE CLEAN

Mountain biking is arguably one of the dirtiest and messiest sports out there. There’s nothing as liberating as flying downhill through a puddle or getting completely soaked in a rain shower. Where the fun ends, however, is when you get back home and face the task of cleaning your mountain bike.

The reasons behind why it’s so important to clean your bike, whether you’re road biking, bicycle touring or mountain biking, are simple. Getting mud, dirt and water off helps to keep things working longer. Dried-up mud and water can have a corrosive effect on your frame, chain and gears. Cleaning your bike immediately after your ride helps to keep it going longer. It would be a shame to have to replace certain parts just because you didn’t feel like giving the bike a thorough cleaning.

A good clean also improves your bike’s performance. The final step in the mountain bike cleaning process (see below) is lubricating your chain and gears. This is an essential aspect of bicycle maintenance.

THINGS YOU NEED TO CLEAN YOUR MOUNTAIN BIKE

You can pick up pretty much everything you need to clean a mountain bike at your local hardware store or chain stores like Walmart. According to Mpora.com, you’ll need a hose or a bucket of water, a clean cloth, a spray bottle of all-purpose cleaner, a hard bristle brush, a sponge or soft bristle brush, and some bicycle lubricant. Note that the bicycle lubricant is the only thing that’s not widely available in the big chain stores. You might have to visit your local bike shop for that.

A bicycle stand is great to keep your bike standing upright while cleaning. If you don’t have one, that’s fine. You can simply lean your bike against a tree or wall instead.

HOW TO CLEAN A MOUNTAIN BIKE: A STEP-BY-STEP GUIDE

Having to clean your bike after an exhilarating ride may be kind of a buzzkill, but, as SingleTracks notes, it doesn’t need to take that long. By following the step-by-step guide below, your bike will be spotless and shiny in no time.

It’s good to know that there’s no need to clean your bike every single time you go for a ride. Cleaning it too often does more damage than good. Scrubbing it with a hard bristle brush every week is a sure-fire way to decrease the lifespan of your bike. If your bike is actually dirty, that’s when it needs a bath.

STEP 1: HOSING

Find a good place to wash your bike. Lean it against a wall, put its kickstand down or place it in a bike stand. Just make sure it’s upright and can’t fall over.

Then, take your water hose and spray down the bike completely. Use low pressure to do this (high pressure can damage seals and other delicate components). This initial step will remove all loose dirt on your bike and loosen up dried mud.

Hosing is also the only thing your bicycle tires need. After thoroughly spraying them with water, they’ll be fine.

STEP 2: SPRAYING AND BRUSHING

After your bike has gotten its first soaking, get the all-purpose cleaner and spray it down thoroughly. This cheap product cuts through grease, dirt and mud, and even the lubricant you put on your chain before. It’s great to remove everything from your bike.

Once it’s sprayed down, take your soft bristle brush or sponge and wipe your entire bike down. Don’t rub too hard, though. By now, all dirt and mud should come off easily. Try to get everywhere, even the hidden corners and narrowest crannies.

When you’re done with that, grab your water hose and spray down your bike again. Steps one and two take care of your bike’s frame, which should be spotless by now.

STEP 3: CLEANING THE CHAIN, GEARS AND SUSPENSION

Next up is one of the most important parts of your mountain bike: the drivetrain, which includes all parts that let you pedal the bike, from gear and derailleurs to cranks and chain rings. It’s important to clean the gear sets thoroughly because this part of your bike accumulates lots of grease, grime and dirt.

To do this, get your all-purpose cleaner again and spray down all components of the drivetrain. Grab the hard bristle brush for this important step.

Now, you’re going to spin the pedals backward so that the chain and gear sets rotate. Hold your hard bristle brush against the gear sets. Move the brush up and down, from left to right, to ensure that you really get in between the chain rings. Make sure to get the derailleurs and pedals as well. Finish off this step by rinsing everything off with your water hose once again.

STEP 4: DRYING

Your bike should be spotless now. Next up is taking a clean cloth and drying your bike with it. Make sure to run it across every part, paying special attention to your frame. Use an old cloth for drying off your bike. Even though it’s pretty clean now, the cloth will still get dirty as you soak up the water and spray.

STEP 5: LUBRICATING THE SUSPENSION

If your mountain bike has suspension—front, rear or both—it’s important to make sure it’s lubricated. Simply lube up the suspension and pump it down a few times. At this point, you may see some left-behind dirt emerge from the suspension. Make sure to wipe it off. Also, don’t overuse your lubricant as too much of it might attract dust and dirt next time you go for a ride;

STEP 6: LUBRICATING AND OILING THE CHAIN AND GEARS

After lubricating the suspension, it’s time to do the same for your drivetrain. Pedal back a couple of times to check if all water is gone. Put some lubricant on the chain and continue to run it backward. To ensure there’s not too much lubricant, get a clean cloth and run the chain through it. Don’t forget to lube your derailleurs and chain rings as well.

Lastly, if you have disc brakes, it’s critical to avoid getting lubricant on them. Lubed disc brakes need fixing. You should clean your disc brakes like you do the frame. Simply hose them down, brush them down and dry with a cloth.

VIDEO: BIKE WASHING: HOW TO CLEAN A MOUNTAIN BIKE

The post How To Clean A Mountain Bike appeared first on The Adventure Junkies.

Here at The Adventure Junkies, we strive to offer our readers in-depth information and detailed overviews about the best outdoor gear. So, if you want to avoid getting blisters, prevent your fingers from freezing or keep your hands warm, you’ll want a good pair of gloves.

Below, we provide an overview of the ten best kayaking gloves on the market. We also talk about a number of things you should keep in mind when buying a new pair.

For more of our top kayaking gear recommendations, check out the Best Wetsuits for Kayaking. 

Reviews - The Best Gloves for Kayaking

NRS Boater’s

View Women's Version

Specs

• Material: Nylon/spandex shell and synthetic leather palm
• Fingerless: Yes

BEST FOR: VALUE FOR MONEY

PROS: Affordable, light, UPF 50 sun protection, fleece on thumb helps remove sweat, non-slip grip, Velcro wrist closure, quick-drying fabric, durable material

CONS: None that we could find

View at Amazon

NRS HydroSkin

View Women's Version

Specs

• Material: 0.5mm neoprene shell and patterned silicone palm
• Fingerless: No

BEST FOR: IN-BETWEEN WEATHER

PROS: Great protection with thin fabric, good palm grips, fits well, four-way stretch outer layer, water repellent coating, thermal plush inner lining, stretching slip-on wrist

CONS: Pricier than other models

View at REI

View at Backcountry

NRS Maverick

Specs

• Material: Neoprene with titanium laminate
• Fingerless: No

BEST FOR: EXTREMELY COLD CONDITIONS

PROS: 2mm neoprene, waterproof, neoprene HydroCuff, superb grip, durable, offers warmth even in icy conditions and the coldest weather, good fit

CONS: Expensive, limited finger movement

View at Backcountry

Sea to Summit Eclipse

Specs

• Material: Spandex shell, synthetic leather palm and neoprene cuffs
• Fingerless: Yes

BEST FOR: AVOIDING BLISTERS

PROS: Thin fabric for nuanced feel grip, UPF 50 sun protection, 2mm neoprene cuffs, durable

CONS: Not good for cold weather

View at Amazon

Kokatat Lightweight

Specs

• Material: Nylon/spandex shell and Amara synthetic suede palm
• Fingerless: Yes

BEST FOR: BOTH MALE AND FEMALE KAYAKERS

PROS: Synthetic suede provides solid grip, reinforced fabric between thumb and index finger, mesh back, hook-and-loop wrist closure, unisex design

CONS: No UV protection

View at Amazon

NeoSport 3/4

Specs

• Material: 1.5mm neoprene
• Fingerless: Yes

BEST FOR: MULTI-SPORT USE

PROS: Anatomical fit, wrist fasteners, light, water resistant, affordable, useable for biking, kayaking, sailing, wakeboarding and other water sports

CONS: Not 100% waterproof, lower quality materials

View at Amazon

Glacier Premium

Specs

• Material: Neoprene with fleece lining
• Fingerless: No

BEST FOR: WINTER KAYAKING

PROS: Waterproof, fleece on the inside provides warmth, pre-curved knuckles

CONS: Thickness makes for limited finger movement

View at Amazon

MRX Gloves

Specs

• Material: Spandex shell, synthetic leather palm and neoprene cuffs
• Fingerless: Yes

BEST FOR: BUDGET-CONSCIOUS MEN AND WOMEN

PROS: Unisex design, four-way spandex cloth, neoprene cuffs, reinforced fabric between thumb and index finger, multiple colors

CONS: Can be bulky in the palms

View at Amazon

Warmers Barnacle

Specs

• Material: Synthetic leather/spandex/neoprene/terry cloth shell and synthetic leather palm
• Fingerless: Yes

BEST FOR: WET CONDITIONS AND WARM WEATHER

PROS: Quick-drying materials, “barnacle” grip for superior grip, extra padding between index finger and thumb

CONS: Loose fit, especially for women and people with small hands

View at Amazon

HOW TO CHOOSE THE BEST KAYAKING GLOVES

While kayaking, your hands are one of the first body parts that get cold, sore, wet and/or uncomfortable. It’s important to offer adequate protection if you’re going to do some serious paddling.

You might need kayaking gloves for various reasons. They will protect your hands against blisters on long-distance excursions,. They also offer better grip on your kayak paddle. Having better grip means less fatigue in your hands and arms. If you’re going kayaking in winter or kayaking in Antarctic or other cold regions, you’ll want to keep your hands warm and dry.

MATERIAL

The material your gloves should be made of depends entirely on where and how long you will be kayaking. For summer and warm weather kayaking, you’ll be alright with nylon/spandex gloves. Thick gloves are designed for kayaking in cold conditions. Waterproof neoprene is the way to go in that case. Some cold-weather gloves even contain a fleece lining on the inside.

It’s good to know that synthetic materials often dry much quicker. The downside of synthetic is that the seams give out faster, as noted by Paddling.com.

One of the big perks of kayaking gloves is that they offer extra grip. This is achieved by using synthetic leather, patterned or raw neoprene on the palms. All the best kayaking gloves have gripping palms. Don’t buy any that don’t provide that extra grip.

THICKNESS

When it comes to glove thickness, there is a difficult battle between protection and dexterity. The thicker your gloves are, the better they’ll protect your hands and keep them warm. On the other hand, this means that you’ll give up some maneuverability.

This is a delicate decision you have to make. Of course, in cold climates, keeping warm and dry should be your priority. In other climates, however, you can consider how much you’ll need your fingers. It is, after all, convenient if you have enough finger movement to adjust your helmet, check your watch, grab your bag, etcetera.

FIT

It’s also essential to make sure that your kayaking gloves fit your hands properly. A fit that’s too loose will be uncomfortable and maybe even cause blisters to form. It will also decrease the warmth offered by the gloves.

Gloves that are too tight, on the other hand, can cut off circulation in your fingers. This can be a serious problem in cold weather.

FINGERS

Fingers or fingerless? The pros and cons are pretty obvious here. Gloves with fingers are much warmer and often significantly more waterproof. They do allow for less dexterity, though.

Fingerless gloves are great for kayaking in warmer weather when you don’t need to worry about your hands getting wet or cold. Those gloves offer extra grip while keeping your fingers free. You’ll be able to use them as you would without wearing gloves.

The post Best Kayaking Gloves of 2022 appeared first on The Adventure Junkies.

Here at The Adventure Junkies, we’re committed to providing all kinds of information about the great outdoors. We cover everything from fitting a wetsuit to reading a compass. As kayaking is becoming more and more important as a leisure adventure activity, we decided to dive into what makes the sport so beneficial to your health and well-being.

WHAT ARE THE BENEFITS OF KAYAKING?

The obvious benefits of kayaking, a physical outdoor activity, are health-related. Kayaking is an aerobic activity, which, as Livestrong says, should be a key part of your weekly routine. This low-impact sport has many other benefits as well, from improving your mental health to enhancing your social life.

Although some aspects of it require more practice and extra training, you can easily learn the basics of kayaking in a single day. Despite having such a short learning curve, kayaking offers you a lifetime of benefits. Let’s take a look at the ten main benefits of kayaking below.

1. WEIGHT LOSS

One of the greatest benefits of kayaking, as mentioned above a physical activity, is weight loss. HealthFitnessRevolution says that you burn 400 calories per hour when paddling at approximately 5mph. That means that a full afternoon of kayaking can result in no fewer than 1,600 calories being burned.

This per-hour rate is lower than other, more intense forms of exercise—running or swimming, for example. However, kayaking more than makes up for that because it’s often done for hours on end. Very few people run for more than one hour while many kayakers head out for outings that last several hours.

2. STRESS REDUCTION

There’s nothing better than getting outdoors if you want to reflect on your life. Cutting through the water powered by your own muscles, watching nature pass by, is the best antidote to a stressful job, high-maintenance children or other personal problems.

Kayaking, even though it requires muscle movement, is a relaxing and rewarding activity. Do it for a few hours each week and you’ll quickly notice a drop in your stress levels.

3. A CLEAR AND HAPPY MIND

Besides reducing stress, the benefits of kayaking also include improving your mental health overall. Aerobic exercise, including kayaking but also hiking and cycling, releases certain chemicals in your brain. These chemicals are responsible for your mood and confidence.

It’s also a great way to clear your mind of all negative thoughts. When you’re out on a river or lake for a while, your “material” problems will soon shrink into what they actually are—irrelevant to your actual happiness and well-being.

4. SOCIAL GLUE

Because it’s so easy to learn and doesn’t require a superb fitness level from the get-go, kayaking is accessible to everyone. It’s a great way to make new friends. Especially on vacations, going on a group kayaking excursion is a fantastic way to meet people.

As social interactions are beneficial for your mental health, kayaking indirectly contributes to that as well.

5. UPPER BODY WORKOUT

The only way to move forward when kayaking is using your arms, back and shoulders. These are the main muscle groups that you use when paddling. Executing a proper stroke requires basically every muscle in your upper body.

On average, you’ll do about 500 strokes per mile. This means, of course, that if you kayak three miles in an hour, you’ll have executed 1,500 repetitions. Needless to say, this will eventually have a major effect on how your upper body looks.

6. HEART HEALTH

As an aerobic sport, kayaking greatly improves your heart health. Your heart demands exercise. It’s pretty much the only muscle in your body that works constantly. It craves exercise. Giving it what it wants only strengthens it.

The continuous paddling involved with kayaking increases your heart rate. As such, your cardiovascular health will improve, too.

7. LEG TONING

This is one of the benefits of kayaking that’s less intuitive. Everyone can see that kayaking is beneficial for your upper body muscle. Your legs, however, are less visible—quite literally. That doesn’t mean, though, that you don’t use your legs while kayaking.

In fact, your legs are critical because they apply pressure, secure you in your kayak and help you when balancing and maneuvering the kayak. On the water, you’ll tighten and loosen your leg muscles countless time as you navigate. This will increase your muscle strength over time.

8. CORE MUSCLES STRENGTH

One of your body’s most important muscle groups, your core muscles—better known as abs—are what keeps your body upright. As it happens, kayaking is one of the best exercises to strengthen your abs.

Sitting in the cockpit, turning your chest from one side to the other as you paddle, turning the kayak,… These things can only be done with the help of your core muscles. Each stroke and each turn is actually a mini-crunch. These repetitions will greatly increase the strength of this part of your body.

9. BETTER SELF-IMAGE

Like any other sport, kayaking has the potential to improve your self-image beyond anything you’ve ever imagined. From breaking your personal speed, distance or time records to conquering rapids, each success, however small, will help to enhance the way you feel about yourself.

Kayaking on a regular basis results in a boost in self-satisfaction. It also increases your social confidence and enhances your sense of self.

10. SOURCE OF VITAMIN D

The last of these ten benefits of kayaking may be surprising and is often overlooked. It’s an obvious one, though. Spending significant amounts of time outside come with a huge benefit. Your intake of vitamin D will increase, which only has positive effects.

Vitamin D is the most difficult vitamin to get from food alone. In fact, most of us get more than 80% of our vitamin D from the sun. On top of that lies the fact that almost everyone has a lack of vitamin D. So, getting outside and hopping into your kayak will help you tremendously in that regard.

The post The Top 10 Benefits of Kayaking appeared first on The Adventure Junkies.

The Adventure Junkies will help you on your quest to find the right bike lights for your specific needs. In this article, we’ve listed the ten best MTB lights. We discuss them in great detail and look at their features and at what makes them so good. On top of that, we’ll also talk about a number of things you should consider when searching for the right pair of MTB lights for you.

For more of our top mountain biking gear recommendations, check out the Best Mountain Bike GPS.

Reviews - The Best Lights for Mountain Bikes

NiteRider Lumina 1000

Specs

• Max. Brightness: 1000 Lumens
• Battery: Lithium Ion

BEST FOR: RAINY RIDES ON TRAILS AND ON THE ROAD

PROS: Includes rear light, water resistant, USB rechargeable, quick-release system, low battery indicator

CONS: Rear light quality is lower than main front light

USE AS FLASHLIGHT: Yes

View at REI

View at Jenson USA

NiteRider Pro 2200 Race

Specs

• Max. Brightness: 2,200 Lumens
• Battery: Lithium Ion

BEST FOR: LIGHTWEIGHT MOUNTAIN BIKING

PROS: Very light, bright, mountable on handlebar or helmet, battery level indicator, sturdy design and materials

CONS: Expensive

USE AS FLASHLIGHT: No

View at Backcountry

NiteRider Swift 500

Specs

• Max. Brightness: 500 Lumens
• Battery: Lithium Ion

BEST FOR: BUDGET-CONSCIOUS MOUNTAIN BIKING

PROS: Affordable, water resistant, removable, USB rechargeable, battery level indicator

CONS: None that we could find

USE AS FLASHLIGHT: Yes

View at REI

View at Backcountry

Cygolite Dash Pro 600 / Hotrod 50

Specs

• Max. Brightness: 600 Lumens
• Battery: Lithium Ion

BEST FOR: LONG RIDES IN RAINY WEATHER

PROS: Affordable, low battery indicator, USB rechargeable, comes with tail light, 8 modes on head light and 6 modes on tail light, water resistant

CONS: May take a long time to charge

USE AS FLASHLIGHT: Yes

View at REI

View at Jenson USA

Bright Eyes 1600

Specs

• Max. Brightness: 1200 Lumens
• Battery: 6400 mAh

BEST FOR: LONG-DISTANCE OUTINGS

PROS: Long battery life (even on high), rechargeable battery, waterproof, includes helmet accessory, very bright light

CONS: Pricey

USE AS FLASHLIGHT: No

View at Amazon

NiteRider PRO 3600

Specs

• Max. Brightness: 3,600 Lumens
• Battery: Lithium Ion

BEST FOR: BIKING IN VERY DARK CONDITIONS

PROS: Very light, one of the brightest bike lights ever made, battery level indicator, mountable on handlebar or helmet, durable material

CONS: Expensive

USE AS FLASHLIGHT: No

View at Amazon

Cycle Torch Shark 500

Specs

• Max. Brightness: 500 Lumens
• Battery: 2200 mAh

BEST FOR: USE ON ALL TYPES OF BICYCLES

PROS: USB rechargeable, runs for 2 hours on high, no-tool installation, suits all bikes, water resistant, includes tail light

CONS: Mounting mechanism seems weak, no indication that battery runs low, expensive

USE AS FLASHLIGHT: Yes

View at Amazon

TeamObsidian

Specs

• Max. Brightness: 200 Lumens
• Battery: AAA

BEST FOR: BASIC LIGHTING FOR VARIOUS BICYCLE TYPES

PROS: Affordable, doubles as flashlight, water resistant, includes tail light, suits different bike types

CONS: Not rechargeable, tail light not as bright

USE AS FLASHLIGHT: Yes

View at Amazon

HOW TO CHOOSE THE BEST MTB LIGHTS

There’s more to buying new mountain bike lights than simply walking into a store and grabbing some. There are a number of things you should consider beforehand. The following seven are the most important ones.

OUTPUT

The output of a mountain bike light is measured in lumens. The higher the lumens, the brighter the light. It’s also good to know that “measured lumens”, which is what manufacturers put in their product descriptions, are measured in perfect conditions. In the real world, you can expect less actual brightness.

Output is an important consideration if you want to go downhill mountain biking in dark conditions. The faster you go, the more output you’ll want. If you’re slower, it’s okay that your beam strength is weaker.

BEAM TYPE

A second thing to consider with regards to the beam is the beam type. To paraphrase BikeRadar, a high output is no use if the light is in the wrong place. It’s important to think about the terrain and the style of mountain biking you’ll be doing.

Slow, technical terrain requires a wider beam, says Single Tracks. A narrow beam, on the other hand, is best for fast terrains, wide trails and helmet lights.

BATTERY LIFE

Battery life is an essential feature of all outdoor equipment, from hiking GPS devices to scuba dive computers and, in this case, mountain bike lights. You need a battery that lasts at least the entire duration of your ride. Ideally, it’ll last longer, in case of an emergency. If you’re biking in winter, remember that cold temperatures reduce your battery life.

If you’re going on longer rides, it’s a good idea to get lights with a battery indicator so you can ration your power if need be.

FIT

All the other considerations listed here won’t even matter if your light doesn’t fit on your mountain bike. Therefore, make absolutely sure that the light fits on your handlebar, frame, helmet or wherever you’d like to put it. All mountain bike lights indicate the diameter on which they can be mounted.

Especially if you’ve purchased a bike with a narrow carbon frame or one of the newest 35mm-diameter handlebars, you’ll want to double-check whether the lights will fit.

WATER RESISTANCE

While most modern mountain bike lights are water resistant, it’s still a good idea to verify that. As mountain biking is a sport that often involves getting dirty and wet, a light that can handle water is definitely useful.

RECHARGEABILITY

In addition to checking the battery life of the light, it’s also wise to consider how long it takes to recharge that battery. Or if it’s rechargeable in the first place. The obvious benefit of rechargeable mountain bike lights is that you won’t need to spend more money on new batteries every once in a while. This makes their higher purchasing price totally worth it.

OTHER USES

When buying a new mountain bike light, you can hit two birds with one stone. If you’re not mountain biking all that often, and even if you are, it can be super-convenient if your mountain light is also a flashlight. Many of the best mtb lights are detachable and can double as a handheld flashlight.

The post Best MTB Lights of 2022 appeared first on The Adventure Junkies.

If you want to learn about what are good kayak paddling techniques, you’ve arrived at the right place. At The Adventure Junkies, we strive to offer our readers the best information about all things outdoors. In this guide, we’ll teach you all about how to paddle a kayak.

KAYAK PADDLING TECHNIQUE: THE BASICS

SIZE YOUR PADDLE

Before we get to how to execute the perfect stroke, you need to know a couple of essentials with regards to paddling. You should make sure that your paddle is the right size for you.

The ideal distance between your hand positions on the paddle is a bit more than your shoulder width. If your hands are too close to each other, there will be no power behind your stroke. If they’re spaced too far, your stroke will be powerful, but you will tire out much faster.

An easy way to figure out where to place your hands is by resting your paddle on your head. Place your hands so that your elbows form a 90-degree angle.

RELAX YOUR GRIP

Also, don’t squeeze the shaft of your paddle. Holding it too tightly strains your arm and hand muscles. Instead, hold it loosely, with slightly opened fingers and a relaxed grip. A good tip is making an O shape with your thumb and index finger with which you hold the shaft.

SIT UP STRAIGHT

Good posture is key if you want to use your body efficiently, as KayakPaddling.net tells us. Sit up with your back straight and make sure your shoulders are relaxed. Do not lean back.

Place your feet against the foot pegs and keep your legs together. This is to allow your torso to rotate better, which makes paddling easier. Ensure that your knees are bent a little bit. You should be able to spread your legs and push them against the inner hull for more balance.

It’s important to realize that it’s your legs and torso that will do most of the paddling work. Your arms and shoulders should just transmit that power. It’s really your torso movement that will propel you forward, not pushing and pulling with your arms. Think of it as somewhat of a dance.

KAYAK PADDLING TECHNIQUE: THE PERFECT STROKE

It’s pretty easy to learn how to paddle a kayak forward. The forward stroke is the most important of them all. We’ll focus on this one in this article. Although everyone can learn how to kayak in one afternoon, there’s always room for improvement.

At first sight, there may not be a significant difference between the strokes a complete beginner makes and those made by an experienced kayaker. That’s just an illusion, though. Skilled paddlers have perfected their kayak paddling technique with dozens of tiny refinements over time. These small tweaks can be difficult to detect.

However, if you watch a beginning and experienced kayaker for a longer period of time, you’ll clearly notice the remarkable difference in performance. Together, those tiny refinements result in more speed, endurance and control.

When you focus on the correct kayak paddling technique, you are able to go faster, be more efficient in your energy usage and cause less strain on your muscles. Below, we’ll look at the steps involved in the perfect forward stroke, as laid out by REI.com. Note that these tips are applicable to all types of kayaks, from wooden to inflatable kayaks.

PHASE 1 – WIND-UP

Start your stroke by winding up your torso in such a way that you can put the paddle’s blade into the water near your feet. If the stroke is on your right side, the right side of your torso should be twisted toward the front of your kayak, also known as the bow. Keeping your lower arm nearly straight, your upper arm will be bend and your upper wrist near your face.

PHASE 2 – CATCH

Then, spear the blade into the water and begin the stroke by unwinding your torso. Keep your lower arm straight. Press your foot on the side of the stroke against the foot peg for more support and power. Make sure to use your core muscles during this movement instead of pulling with your stroke arm.

It’s important to generate most of the power at the start of your stroke. This way, you’ll use the strongest muscles in your torso to generate power. This is also when the blade is at its best angle.

Keeping your upper arm relaxed during the entire movement allows it to rest. Also, remember to hold the paddle loosely.

PHASE 3 – RECOVERY

When the stroke is completed, lift the blade out of the water. Moving it up and away from the hull, use your elbow to direct the movement. Allow your wrist to follow. Make sure to keep your elbow below shoulder level.

As the blade moves up on the previous stroke’s side, it’ll move down on the side of the next stroke. The other side of your torso will now face forward to the bow. It’s wound up and ready for the following stroke.

VIDEO: PROPER TECHNIQUE FOR PADDLING A KAYAK

The perfect forward stroke is a continuous motion. It’s the most important kayak paddling technique to master. When executed correctly, you’re able to cover greater distances in less time and with less effort. Again, remember to use your torso to propel you forward, using your arms only to add slight pushes and pulls whenever necessary.

There are a couple of extra things you can do to improve your forward stroke. It helps to think about the paddle as an extension of your body. Imagine it’s a part of your body and your movements will be much smoother.

Another tip is to imagine that you throw a punch with your hand, followed soon by the other. A great punch, like a good stroke, is powered by a recoiling torso, not by arm strength.

The post A Beginners Guide to Kayak Paddling Techniques appeared first on The Adventure Junkies.