Mountain Bike 101

No matter which route you choose, the items you bring determine both your enjoyment and your safety. Your choice of bike (or route based on the bike you own), proper clothing and gear, as well as food and water, depends on the route characteristics and weather conditions.

BIKE
Most routes can be completed with multiple types of bikes. However, on routes with high technical difficulty, full suspension bikes provide a more enjoyable ride. For long routes without major technical challenges, hardtail or gravel bikes are usually faster and more comfortable.

Regardless of type, your bike must be well-maintained, especially the drivetrain and brakes. Remember: the last place you want a serious mechanical failure is on a remote trail with no vehicle access.

HELMET
No ride should ever be done without a helmet—it’s designed to save lives! Make sure it fits snugly without moving, and that the chin strap is secured comfortably. Helmets should be replaced after a serious impact or once they reach their expiration date. Full-face helmets are not required on mtb-greece routes, except for extremely technical trails.
TOOLS & SPARE PARTS

Many mtb-greece routes are far from parking or bike repair shops. Carry essential tools and spare parts for common repairs to avoid long delays:

  • Bike multi-tool
  • Chain tool and 2–3 spare links
  • Spare tube or repair kit
  • Tire levers (×2)
  • Hand pump
  • Spare derailleur hanger
  • Tie wraps
  • Duct tape

The most common repair is a puncture. Tubeless tires with sealant often fix small punctures automatically, while large holes or tears may require tube replacement. Carrying a spare tube, tire levers, and a pump or CO₂ cartridge is essential.

A multi-tool is useful for adjusting the seat, brakes, or derailleur, while spare chain links and a derailleur hanger can prevent major disruptions. Tie wraps and duct tape occupy minimal space but can temporarily fix many issues.

FIRST AID KIT
Carry a small first aid kit (at least one per group), especially on long or remote routes, including:

  • Large bandages
  • Triangular bandage
  • Sterile gauze
  • Plasters
  • Adhesive tape
  • Disposable gloves
  • Antiseptic solution
  • Antiseptic wipes
  • Safety pins
  • Scissors
  • Tweezers
  • Emergency blanket
BACKPACK
Consider the extra weight and ensure your pack has enough space. A 10–15 liter backpack, ideally with an integrated hydration bladder, is suitable even for long routes. It should fit snugly and not bounce during descents. Alternative bike-mounted bags (seat, frame, handlebar) can be used but do not offer the stability of a backpack.
GLOVES
Gloves improve grip, protect from branches, and reduce impact in case of falls. Fingerless gloves are suitable for summer, while windproof and waterproof gloves are essential in cold conditions or high-altitude routes.
FOOTWEAR
Two main categories: flat or clipless shoes. Clipless shoes with appropriate pedals offer better stability and efficiency uphill, but require familiarity with quick release to avoid falls. Flat shoes provide comfort, especially when walking is required. For winter, consider shoe covers for warmth and water protection.
GLASSES
Protect your eyes from sun, dust, insects, and vegetation. Photochromic lenses adjust to changing light, allowing use even in low-light conditions.
BODY PROTECTION
Most mtb-greece routes are cross-country. Some include technical sections, but specialized protection is generally unnecessary. If preferred, consider total route length and wear them only on the most difficult sections.
CLOTHING
Choose clothing appropriate for the season and weather. A technical jersey that wicks sweat and dries quickly, along with padded shorts or cycling underwear, provides comfort on long rides. Sleeve length depends on temperature.

Windproof or waterproof jackets are recommended in winter and on high-altitude routes.

FOOD & HYDRATION
Most routes require self-sufficiency in food and water. Quantity depends on route length, weather, and availability of water sources or rest points (indicated on each route map).

Energy gels, bars, and similar snacks are compact, lightweight, and provide immediate energy. Hydration is crucial for performance and endurance—use a hydration pack or bike bottles for regular intake. Electrolytes are especially important in summer. Drink water and electrolytes at regular intervals; thirst is already a sign of dehydration.

REST & RECOVERY
To enjoy your ride, ensure your body is rested and energized. Sleep well before challenging rides, and avoid intense training 1–2 days prior. Consume carbohydrates the night before and a suitable breakfast to fuel the first hours of exercise. Avoid heavy meals or slow-digesting fibers 1–2 hours before and during the ride.

Post-ride recovery is equally important. Spend 10–15 minutes stretching to maintain muscle elasticity, hydrate properly with electrolytes, and take magnesium to aid muscle recovery, energy, and sleep. Your post-ride meal should include carbohydrates and protein for energy replenishment and muscle repair, along with antioxidant-rich foods to counter exercise-induced oxidative stress.