Sharing moments Young adults Bye bye Hotel Mum How you feel at home Semester abroad Language course abroad or work as an au pair? Be prepared Grassrooted The world’s calling Make an impression Contraception Vegan diet Planning a family Tracking fertility The right time? How men can help Fertility and diet Medical check-up What you need to know about ovulation What to do if you don’t conceive straight away Three electronic fertility and cycle trackers in comparison Planning a family and partnership Pregnancy Examinations during pregnancy Diet and nutrition Is my pregnancy progressing normally? Tips for daily life Important points for travel and holidays Is my pregnancy progressing normally? What items do I need for my baby? Where and how do I want to give birth? What do I need to pack for the hospital? How should I prepare my home for my child? Is my pregnancy progressing normally? How can I best prepare for my baby? How can I best prepare for the birth? Nutrition Parent-child relationship Preparing for breastfeeding | Sanitas Magazine Insurance Stretch marks Sleep Rupture of membranes Baby blues High-risk pregnancy Braxton Hicks & false labour Formalitites Morning sickness Family rooms Our baby Bathing baby – what you need to know How babies hear Infant first-aid kit Baby care Is my baby developing normally? Month-to-month overview of baby development Is my baby developing normally? Month-to-month overview of baby development Baby care Breastfeeding Celebrating and enjoyment Christmas and New Year’s Eve with a twist A philosophical take on pleasure Pleasure can also be found in the soup kitchen in Zurich Tips for a peaceful and stress-free Christmas Living better with cardiac insufficiency Alejandro Iglesias Hana Disch Patrizio Orlando Other countries Hay fever Everyday help In pursuit of happiness Seven tips for a happier daily life Kids in lockdown Online addiction Be active Active during pregnancy Sport and exercise during pregnancy Antenatal exercise classes Standing properly Healthy eating Green smoothies Vitamin D Good eggs, bad eggs Diet plan Healthy fats Feed your muscles How much sugar should we eat a day? How much fat should we eat a day? Lactose intolerance Healthy diet, strong immune system Low Carb Healthy heart Interview with Christophe Wyss Heart-friendly sports How the mind affects the heart Taking blood pressure correctly High blood pressure: what you need to know Healthy teeth Changing habits Interview Stortpsychologie 10-step guide to changing habits Try, try, try again Running coaching Running ABC Race in Sarnen Factors affecting condition Weekly planner Running shoes Strengthening exercises Running nutrition Complementary sport Warm-up Stretching Functional clothing Fitness tracker Shopping – sportswear Running tips for women Relaxation technique Recovery New lease of life thanks to Sanitas running coaching Running training The first half marathon Training and heart rate Running Ticks Sport after childbirth Postnatal exercise Taking the strain off your shoulders Kangatraining Workout while walking Expert tips Stress and relaxation Moving air Fight stress with yoga What is stress Learn how to relax Dealing with stress What is burnout? “The first step was to create boundaries” Juggling family and a career Reduce stress Stressor factors The most beautiful Swiss saunas Sweating in the sauna Breathing exercises for relaxation The right rest & recovery: debunking myths Mindfulness Sleep Trend sports Fitness boxing Slackline Bouldering Fascia training Stand Up Paddling Keeping fit efficiently Swing with a smile! Vertical workout Hiking Altitude sickness Seven stroller-friendly hikes Needed: a hiking-friendly pushchair There goes the other sole! Tips on hiking with a baby Mountain lakes Planning a family: Fertility and exercise Stair climbing Pumptrack Your back Kids’ back Back exercises Sitting properly at work Forest fun Playing for life Promoting health and fitness Motivation Sledging Curling glossary What do you get if you cross a kite with snow? Snowshoeing Preventing falls Inline skating Swimming Swimming Wings for Life Stretching Bike tips Stretching exercises for cyclists koerper-und-kaelte Healthy teeth thanks to dental hygiene and preventive care Putting wishes into practice Tips for healthy teeth Hometraining Investigating teeth-related myths 10 tips to ease anxiety Hand care How our body regenerates Bauchübungen Keeping fit on holiday Swim training aids Wie viel Sport ist gesund Living together today Digital life Online addiction Digital temptation Children and digital media Smartphone neck Our brains love habit Change my habits? You’re joking! Planning a family: Difficulties trying to have a baby Planning a family: Myth vs fact Solidarity study Newcomers Living together tomorrow Digital nomads Giesserei multi-generation house The blind film director Help instead of rent Working on the move Medical practices of the future Our skin – layer by layer Generational discussion: wishes for life Hausarzt und Corona Safe return to work Corona crisis: singing together Corona crisis: Working in intensive care Corona crisis: working in a nursing home Rest and recovery: learning from children Corona crisis: voluntary work for the needy Second opinion Relationships and children Gute Nacht! Drei Fragen, die uns den Schlaf rauben Outing Developments for the future App check Aqualert SRC blood donor Codecheck Forest Freedom Freeletics Moment Sleep Better PeakFinder Findery Six fitness apps reviewed Internet use High-tech trousers Prostheses Hospital of the future New skin for burns victims Online-Therapien Sanitas newsletter

Mountain biking: Tips for tours

How do you prepare so that a bike tour doesn't end unexpectedly on a single trail? Mountain bike expert Nathalie Schneitter reveals her tricks on preparation and technique.

Text: Nathalie Schneitter, photos: Marco Rosasco

Tips before the start: In order to enjoy mountain bike tours, there are a few things you have to think about before you set off. The better you prepare, the more fun you’ll have on the trail.

Building strength: upper body training

Precise control needs strength. Muscle training for trunk, back and arms not only helps your cycling technique, but also prevents injuries. Doing just a few strengthening exercises twice a week can work wonders. Exercises for mountain bike training at home: 3 planks for 30 seconds each, 3×10 push-ups, 3×10 side planks.

Mountain bike tour: preparation is key

Match the distance, altitude difference and technical difficulty of the mountain bike tours to your own abilities. Good sources of information are the website and app of Switzerland Mobility and the Swiss Singletrail maps. Experienced map readers will enjoy the Trailforks and Komoot apps, which include bike tours outside Switzerland.

Tire pressure: let out air

Most mountain bikers ride with too much air in their tyres. Less air often means more traction, which makes you feel much safer off-road. The ideal tyre pressure for mountain bikes depends on the weight of the rider: The heavier the person, the more air the tires need. An air pressure of between 1.6 and 1.8 bar is ideal for most bikers.

Warming-up: relax

Warming up before mountain bike training helps prevent injuries and makes sure you stay loose while riding. Start off by circling your head, wrists, arms and hips. Squats, jumping jacks and stabilisation exercises such as planks are good to do before riding.

Helmet: be smart and stay safe

Helmets only provide proper protection if they’re in good condition. After a fall it’s essential to check that your helmet isn’t damaged in any way. This also applies, of course, if you accidentally drop the helmet. If there’s any doubt, it’s better to get a new one!

Professional bikers like Nathalie Schneitter also have to change tyres on the move.
Switch off and ride up: Switzerland offers numerous bike routes.

Road safety: Strength and moderate endurance are prerequisites for mountain bike tours. But you also need the right technique. Tips for bike training:

Fear of single trails: be brave

Roots and stones frighten many beginners. Be brave and tackle any obstacles carefully. If in doubt, also inspect a passage on foot. A good way to encourage confidence in your own skills and material is to ride technical passages on single trails several times and increase your speed gradually.

Mountain biking technique: the right posture

The perfect position on a bike is to press your heels down and shift your weight back. Only bend your knees and elbows enough so that they can be used as suspension. Your arms must remain loose, your body weight must not rest on the handlebars. An adjustable seat post can really help make you feel safer on your bike and can be retrofitted to older models. Practice makes perfect: Good mountain biking technique comes with experience.

An adjustable seat post can really help make you feel safer on your bike and can be retrofitted to older models.

Calculate the braking distance: gently and in moderation

When braking, only your index finger needs to be on the brake. Your other fingers hold the handlebars. To make sure you don’t fall over the handlebars, use the front brake sparingly. Ideally, braking takes place before corners so you can concentrate on steering around the bends. A good braking technique is invaluable.

A bike backpack can save the day 

Some tools are essential, such as a spare inner tube and a small pump. If you can’t change a flat tire yourself, you’re sure to meet helpers on the way. Tape and cable ties are also important. These can be used to fix almost any problem so you can roll into the nearest village. A bike tool is also recommended to tighten loose screws, and it’s good to have a small first-aid kit just in case.