�

The best possible place to go mountain biking is in the heart of nature, that is, a forest, a rural trail, a mountain or by the beach. This way you'll be able to escape the noise, smog and congestion of the big city and take advantage of direct contact with nature. The trails and paths far from the city sidewalks are known for their winding curves and ups and downs, as well as for their wide-open spaces punctured by landscapes of trees and vegetation, all of which makes for a route you'll enjoy at every turn.

What's needed
The key element needed when setting out to practice this sport is, logically, the mountain bike itself. The bike has shifters which let you change gears according to the road conditions. Other features which help out on non-paved roads include thicker wheels and cushioning for the rocks and potholes you'll find on most rural trails.

Wearing the right clothes is also a must. If you intend to become a serious mountain biker, not just any old outfit will do. The minimum gear consists of a maillot, culotte, helmet, sunglasses and gloves. The culotte is a pair of trousers made of an elastic material which lets the skin breathe and is fitted with foam on the seat. The maillot is a type of t-shirt made of special breathable material. The helmet is the main safety device. Falls can be frequent, especially for new mountain bikers. Trails and pathways can be in just about any condition - from totally smooth to potholed and full of natural obstacles like stones, branches, puddles and streams.

This basic equipment can be complemented with a number of very useful items. Gloves, for example, protect your hands from getting scraped by the plants and branches along the side of the trail. And in winter, they are practical for keeping warm. There are two types: short gloves for the summer, and long ones for the winter. Another handy item is sunglasses, which protect your eyes from wind, air-borne particles and the summer sun.
�
Useful tips
First and foremost, choose a route that suits your level of physical fitness and experience. Logically, the more experienced and fit you are, the longer and tougher your itinerary can be. Beginners should look for trails that are relatively flat and free from orographical difficulties, that is, without rocks, somewhat earthy, and not too narrow. Later, when you are in better shape and are more sure of yourself on the bike, you can start on more complicated trails, ones that are narrow, uneven and rocky, characteristics which make the ups and downs especially challenging.

Another tip is to go mountain biking with a group, since excursions can be more enjoyable when shared with other bikers. Spain has a wealth of sports associations which periodically organize outings, such as Asociaci�n Deportiva El Trampal (Salamanca), the Uni� Ciclista Sabadell (Sabadell), Ciclismo de Monta�a�(Galicia) or the Club de Bicicleta de Monta�a Correcaminos de Cuellar (Segovia), to mention just a few. Plus, if anything goes wrong, it is easier to get help if others are nearby. It is also advisable to carry a spare tire in case you get a flat, as well as a small toolbox to remedy possible mechanical problems.

One area of mountain biking that should not be neglected is proper food and drink. Snacking on nuts, energy bars or fruit while exercising is a must, as is eating carbohydrates before setting out. Fluids lost while you are biking should be replaced in order to prevent dehydration, so make sure you carry water bottles. And last but not least, it is a good idea to have a map of the area you'll be biking in, and information about the weather forecast.