When riding a mountain bike outdoors, we will inevitably encounter uphill or downhill sections. What techniques should we master for such challenging rides?
　　
　　Mountain bikes can climb slopes of up to 30 degrees and descend slopes of 45 degrees or even steeper, limited only by tire grip. However, many times, riders fail to make it up hills due to improper posture or lack of proper technique, ending up as “push bikers.” Some even suffer serious injuries while descending. Therefore, if you love cycling, it’s essential to master certain riding techniques.
　　
　　1. Long Uphill Riding Technique: Adjust Your Riding Posture
　　As the slope gets steeper, you can bend your arms and sit closer to the front of the saddle. This position makes pedaling more efficient and helps maintain balance.
　　Try to use as little upper body strength as possible and avoid pulling on the handlebars while exerting force. The optimal climbing posture is one where your arms don’t need to exert effort—you might even be able to steer with just your fingertips.
　　　　
　　2. Steep Uphill Riding Technique: Proper Seated Pedaling
　　Starting on a steep uphill—don’t you often find it difficult to get going halfway up the slope? You should learn how to start riding in such situations.
　　Set the gear to a light one (small front chainring & large rear cog, e.g., 3x9/8/7).
　　You can either stand over the saddle or sit on it, but the bike’s angle must remain upright.
　　Whether going steep uphill or downhill, the closer your center of gravity is to the tires, the less grip they have. Therefore, on steep ascents, keep your chest close to the handlebars, and on steep descents, keep your abdomen close to the saddle.
　　If your posture is wrong—for example, standing too upright on a descent—the center of gravity will shift too far forward, leaving no room to absorb shocks. [Right image] On an uphill, if your body is too far back, the front wheel may lift off.
　　　　
　　3. Long, Steep Climb Technique: Maintain a Low Center of Gravity　
　　1. Climbing extremely steep slopes is like fighting the boundary between maintaining balance and tire grip: leaning too far forward will cause you to lose grip, making the rear wheel spin in place; leaning too far back will lift the front wheel. When facing an overly steep slope, lift your hips off the saddle to pedal, but keep them just barely touching the saddle tip. Lower your chest toward the handlebars and keep your bent arms close to your body;　　
　　2. Try pedaling faster to maintain momentum; adjust your effort and cadence so you can complete the entire climb;　　
　　3. Keep a low center of gravity, maintaining a hunched and forward-leaning upper body. On moderately steep slopes, stay seated and pedal, look ahead and focus on your target, keep your gaze forward—never look at your wheels, even if you’re about to lose balance;　　
　　4. On extremely steep slopes, balance is easily lost, and the front wheel may lift, causing you to fall backward. To avoid this, only use your front brake when descending steep slopes—do not use the rear brake, as it can easily cause you to flip backward. Don’t try to rely on momentum to power through a very steep slope—it might cause you to run out of speed halfway. Instead, try to pedal up slowly and steadily;　　
　　5. Don’t attempt to lift your front wheel to clear obstacles—that will throw you off balance. Just let it roll over. If the obstacle is too large, adjust your body’s center of gravity to overcome it, rather than using your arms to pull up the front wheel.
　　　　
　　4. Steep Downhill Riding Technique: Watch Your Speed
　　On narrow, rugged downhill forest trails, getting started is also not easy. Practice first on open, gentle downhill paths, aiming to increase the speed needed to go from getting on the bike to maintaining a stable downhill posture, and keep your downhill line straight.
　　Here are some tips:
　　1. Pull both the front and rear brakes;
　　2. Place one foot on a pedal first;
　　3. Quickly sit on the saddle, then release the brakes and immediately find your balance point with both feet. Don’t look down at your feet as you place them on the pedals—look ahead at your path;
　　4. Look forward and immediately adopt a crouched position, keep the pedals level, move your hips back and lower your upper body, balancing your center of gravity over the pedals.　
　　
　　5.Long Downhill Riding Technique: Relax Your Body　　
　　1. On long downhill sections, a tense body will make your hands and feet tire quickly. Staying relaxed helps you ride faster—lift your hips off the saddle and move them back, bend your arms slightly, letting the insides of your thighs touch the saddle a bit to balance your center of gravity on the pedals;　　
　　2. If the slope is gentle, you don’t need to move too far from the saddle—about an inch is enough. Stay alert and prepare your body to absorb unseen shocks; if the terrain is rough, shift your center of gravity farther back, keep your upper body lower, and ensure your line of sight is equal to or greater than your stopping distance. Constantly monitor changes in road conditions and watch the route you can take.
　　3. When going downhill, maintain a balanced posture with almost no weight on your hands. Leaning too far back, causing your arms to be fully extended, will make it impossible to steer your handlebars. You should grip the handlebars firmly, but keep your arms relaxed. If you feel your forearms and shoulders burning on long descents, it means your body isn’t low enough and your center of gravity isn’t over the pedals.　
　　4. Just before the moment of impact from the road surface, your arms must push you backward, using your body’s balance and weight to absorb the shock rather than relying solely on your arms. Shift your body back just before taking the impact—if you don’t shift back enough, your hands will bear all the force when the shock hits.　　
　　5. Lean your body forward, with your arms bent and chest pressing down, to prevent the bike from lifting as you start moving. The first push must generate enough momentum to let you quickly get your other foot on the pedal, and be prepared to lose slight balance during the first couple of pedal strokes.　　
　　6. Look ahead toward where you want to go. As long as you keep looking forward and continue pedaling, you’ll gradually move in the direction you’re looking. Don’t stare at your front wheel, or you’ll end up going that way instead of where you want to go. Increase your pedaling speed to generate sufficient momentum and balance, and maintain your cadence until you pass through the terrain.