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Whether out on the trail or the dirt park for the day, many of the things for preparation and in riding energy are the same. Really it's simply about being prepared with a bit of common sense.

Thinking about what we eat before the ride, packing for the ride, what we wear as well as most importantly how to keep our engines burning strong with nourishment during the ride so we can focus and enjoy to the full.

Step 1

Whether on a trail of a dirt park we can ride or push for miles and for many many hours often burning double or triple the amount of calories we would use in a normal day. This energy needs to come from somewhere.

A lot of the energy output on a ride is anaerobic. The body gets the energy to keep us going through sugars. These sugars come from carbs and get stored in our muscles in the form of glycogen. This glycogen can be accessed really fast by the body to give us energy whilst riding. The bigger our muscle reserves the larger our ability to store glycogen. So the day before and the breakfast before the ride is the time you should carb up and ensure your muscles fully stocked. So fruit, pasta and bread type sources are great. .

Step 2

What you wear is largely a matter of the weather and the type of riding but if you ride in the UK you are best to be prepared for all seasons on any one day. The core rule for trail riding is the 3 layer approach. Base layer needs to be a polyester mix to drive moisture away from your body. The core Mid layer is for warmth and the shell final layer is windproof and waterproof. Helmet, gloves and glasses are key and knee shin pads in my mind are essentials too if not just to boost your confidence to push your boundaries.

If you are free-riding in a park or downhilling then you want to go really light clothes wise. As already you will have body armour underneath and a top to cover to drive the sweat straight out away form your armour and skin. Here spine and chest protection, full face helmets, re-inforced gloves and really strong flat grippy shoes are key. By the way Tracy Moseley whilst travelling in an uplift in the Cwm Cairn dragon run with a bunch of smelly blokes is allegedly to have quoted something along the lines of ...you can actually wash body armour at 40 degrees and it is fine you knwo..... Anyways take what you will from that.

Step 3

Trail bags with bladders are essential on longer trial rides where more liquid is required. A 3 litre bladder is good as it will last you up to 5 hours of riding.  Doesn't mean you will always ride for that long (you never know) but if you have one this size then you are prepared and of course you don't need to fill the bladder to the top and the extra overall space is useful for the rest of your junk. 

As regards water I fill my water with a sugar salt solution to give me that much needed sugar boost as well as help replenish the lost salts. There are lots on the market.f you don't do this on long rides you will be susceptible to cramps. Alternatively if you don't like this type of stuff and want to-keep your water source clean then take snacks (which are advisable anyway of fast carb sugars as above not not hydrogenated fats if you can help it) or alternatively / additionally have a small bottle in your pack of an electrolyte like drink which you can take at stops.

At the dirt park take loads of the same with you. You don't need to carry it around you cna leave it under a tree but take it. Loads of places like Chocksands and Aston hill have no facilites and running on empty or dehydrated will make you wipe out.

Step 4

Take what you will but recommend you could do with the following either in your bag or close at hand:

• small pump
• puncture repair kit
• 3 tyre levers
• 2 inner tunes (you can change the tube and fix the puncture later for speed)
• Chain power links, most common problem after punctures is breaking your chain)
• Chain tool with god set of Allen keys, chain tool and little screwdriver
• Rear Mech hanger (this is specific to each bike model so get it ordered in advance form your store)
• small first aid kit
• Light
• Compass (for trial riding)
• Map (with waterproof cover for trail riding)
• Snacks
• space to fit clothing when you need to take layers off
• mobile

Step 5

Some useful things to do before:

• check and recheck the route. Be familiar, share the route.
• swap mobile numbers
• check the weather
• Don't get totally plastered the night before.

Step 6

Whilst riding keep drinking and replacing your sugar, salt levels at regular intervals. The "bonk "or cramp occurs when you feel tired and dizzy with no strength and is as a result of not maintaining your in ride energy levels. It is mainly avoidable so look after yourself. With adrenalin running it is really easy to lose track so just keep tabs on yourselves and your mates.

Step 7:

After the ride it is good to have a fresh top handy. If you are wet from the ride you will quickly catch cold of you can't change. Now with your muscles broken down you need to a) quickly after the ride replace your glycogen levels. Don't wait more than an hour especially if you are riding the next day. There is a small window after your muscle energy is depleted that it can refuel at maximum efficiency. So eat soon afterwards.  Also complement with proteins like nuts and dairy to rebuild up stronger the muscles you have worked down.

Step 8

You probably stink.. shower.