If you love hiking and biking, then why not combine the two? Mountain biking is really challenging, and not only does it work your thighs (it's tough going up rocky hills), but all those windy and narrow trails challenge your sense of balance and trust in yourself. Once you get the hang of it, a power inside takes over and you'll find yourself going faster and taking more risks. It's really exhilarating since it makes you feel strong, confident, and tough. If you're thinking about trying it out, here are some tips.

• Make sure your bike has wide, knobby tires and a sturdy frame. The seat should be set at a height so that your legs reach almost full extension when your pedal is in its lowest position. The handlebars should be positioned slightly lower than your seat so that your back is at a 45° angle. You may want to consider purchasing a bike with suspension so that the bumps are easier on your joints.
• A helmet is a must. You're bound to fall off your bike, and you want to make sure your head is protected.
• The terrain may be very bumpy so keep some softness in your knees and elbows to absorb shock and prevent joint injury.

To find out what else you'll need to know for mountain biking read more.

• Mountain bikes will have either platform pedals, toe clips, or clipless pedals. Platform pedals are flat and you can wear any type of sneaker with them. Pedals that have little baskets on the front to slide your shoe into are called toe clips. Some mountain bikes have clipless pedals that you wear special shoes with that click into them, which makes it easier to pedal with force. Practice clicking in and out of these pedals so if you start to lose you balance and fall over, you can remove your shoe from the pedal and use your foot to catch your fall. It's best for beginners to use platform pedals or toe clips.
• Learn how and when to shift your gears. Higher gears are harder to pedal (good for soaring downhill), and lower gears are easier to pedal (good for tackling uphills). Practice biking up and down hills so you can figure out when to use which gears.
• Learn how to pedal while standing. This enable you to use the strength of your legs to go up hills and over rocky terrain.
• Learn how to go downhill. It's important to lift your bum off the seat and shift your weight slightly towards the back of the bike. This will give you more control and will also prevent saddle soreness the next day.