Ko ngā pahikara hiko he .I kōrero ahau i taku i kōrero ai.Mēnā kāore anō koe kia uru atu ki te rōpū āwhina-taahiraa, he mea tika kia tirohia.He rerekē ki te nuinga o te tautohetohe rōpū Facebook, he nui tonu te oranga tinana e tukuna ana e ngā pahikara maunga hiko, ā, he tino ngahau.Ko te rerekētanga anake ko te taea e koe te eke i ngā maero maha atu me te ataata maha atu i te wā kotahi me te pahikara kore taraiwa, me te iti ake o te tūponotanga o te pahūtanga o tō ngākau.Pānuihia: Ko te kaha e whakapaua ana e koe kei a koe me te putanga mana e whiriwhiria e koe.Mēnā ka whakamahia e koe te putanga taurite puta noa i te ekenga, tera pea ka rite tonu te tere o tō ngākau, ka iti ake te okiokinga hāora, ā, ka hanga tonu i ō uaua.Mēnā kei te tautuhinga iti rawa tō putanga mana, me kaha ake te mahi a ō uaua, ā, ka piki ake tō tere ngākau.
Ina whakatau koe ki te uru atu ki te waka motuka, he iti noa ngā mea hei whakaaroaro māu mō te whakahaere me te urutau. Tuatahi, i mua i te eke pahikara hiko, me mātau koe ki ngā pūkenga whakahaere pahikara. He maha ngā pūkenga ka taea te whakarerekē, engari i te pikinga o te taumaha eMTB, ko te wā o ngā pūkenga me ngā pūkenga tonu me whai momo kaha rerekē me ētahi pūkenga matatau kia pai ake ai te eke. He taahiraa tuatahi pai te whakangungu whakawhiti i ō uaua. Mō te hunga o koutou e hiahia ana ki te eMTB, kua eke rānei ki te peke, anei ētahi tohutohu hei whakarite i tō tinana me tō hinengaro mō te taumaha, te tere me te kaha tāpiri o te pahikara maunga āwhina-hiko.
He māmā ake te piki i runga i te e-MTB i te pahikara kore taraiwa nā te āwhina o te motuka. Kāore te taumaha e whakaarohia ana mō te piki maunga. Ka taea te whakatau i ngā pikinga maeneene, pumau mā te whakamahi i te nuinga o ngā momo i runga i te pahikara hiko. Hei tauira, ka taea te whakateretere i te huarahi ahi o ngā pikinga "kino e tika ana" he hoha, he uaua hoki mā te huri ki te aratau "Whakateretere" me te "Wairua" rānei (*he rerekē ngā ingoa aratau i runga i te waitohu pahikara). Mena kāore he arai nui, tera pea ka noho tonu koe i runga i ngā pikinga pari rawa. Ka puta te kukume mai i te tere o te pētera me te tinana taurite i runga i te pahikara e pā ana ki te whenua.
Hei tauira, ki te mea he pari ake te huarahi, me neke tō tinana ki te tūranga noho, piko; kei te piko whakamua ō hope ki runga i te nohoanga, kei raro tō uma ki ngā kakau, kei te āhua "W" ō ringa, ā, kei te tata ō tuke ki ō taha. E ai ki ngā ture taketake o te ahupūngao, he tauhohenga tō ia nekehanga, ā, i runga i te pahikara āwhina-hiko, he maha ngā wā ka rite koe ki te mea e whiua whakamuri ana koe ina piko whakamua te motuka. Inaa, i ētahi wā, ka kitea pea koe e "tonu ana". Ki te mea kei roto koe i te aratau āwhina o runga, mā te whakarerekētanga iti o te tūranga tinana ka ea te mahi. He kōwhiringa te whakatakoto i te pahikara ki te aratau āwhina teitei rawa atu, engari kāore e hiahiatia. Ki te mea ko tō whāinga he whakanui ake i tō mahi manawa, mā te whakatakoto i te aratau mana ki te aratau āwhina iti rawa, waenga rānei ka taea e koe te whakahaere i tō kaha me te utu: ka penapena hoki koe i te ora o te pākahiko.
Kāore i te ōrite te hanga o ngā pikinga katoa. Mā ngā wāhanga pikinga taratara, pūngāwerewere, ngā wāhanga hangarau rānei ka kitea te taumaha, ā, me mārama te kaieke ki ngā aratau mana e wātea ana, me pēhea te whakaputanga o te mana ki te kukume, ki te kore rānei. Whakaarohia tēnei āhuatanga: kei te piki koe i tētahi ara kotahi, ara rua rānei e āhua toka ana i te aratau Eco, Trail rānei (te āwhina ngāwari ki te āhua ngāwari) ā, kei te pai tonu. Kātahi ka kite koe i tētahi puranga nui o ngā toka puehu paripari kei mua. He "rārangi" e kitea ana i roto i ngā āhuatanga, engari ehara i te mea ngāwari.
Ko tō whakaaro tuatahi pea ko te whakanui ake i te mana mōrahi, nā te mea he nui ake te tere, he nui ake te mana, ā, ka taea e koe te pana ake, tika? Kāore i te tika. Ka tomo koe ki te mahi i te aratau āwhina katoa, ka tū ki runga i ngā pētera, he aha te mea ka tupu i muri mai? Tērā pea ka angitu koe, engari tērā pea ka tawhiti rawa koe i mua, i muri rawa rānei, ā, ka tū koe, ka hinga rānei. Ehara i te mea kāore e taea e koe te whakatika i ēnei momo arai i te aratau āwhina teitei, tērā pea ehara i te mea tino angitu, tino whai hua rānei.
Ina tae ki ngā arai hangarau, he mea nui te tūnga o te tinana me te putanga mana. Mena he teitei te putanga mana, ā, kei te tū koe i runga i ngā pētera, me pokapū tō pokapū taumaha kia mau tonu ai tō taumaha ki runga i ngā potae e rua. Kua kaha kē ō waewae i ngā pikinga tū, nō reira kei te hanga rua koe i te mana o tō tinana me tō pahikara. Ko te nuinga o ngā motuka ka uru ki te pēhanga pētera iti rawa i ngā mahi katoa o te tautuhinga aratau. Mena kāore tō tinana i te taurite tika, ka hua ake he nui rawa te mana hei whiriwhiri māu ki te pupuri i te kukume i te rārangi e hiahiatia ana. Hei wikitoria i ngā arai hangarau, he pai pea te whakaiti i te putanga mana me te whakawhirinaki ki ō waewae me ō pūkenga whakahaere pahikara hei āwhina i te piki. Tērā pea ka kitea e koe ahakoa i roto i taua tūnga tū ka iti ake tō piko whakamua i te pahikara noa. Kia mahara, kei reira te motuka hei āwhina i a koe, ehara i te pana i a koe.
Ina eke pahikara hiko koe i te piki maunga, ka kitea e koe i te wā tonu ka pēhi koe i ngā pētera, ka oho whakamua te pahikara. Ki te kore koe e mau pūmau ki ngā kakau, ā, kāore hoki e piko whakamua, tera pea ka hoki whakamuri koe i te nekehanga whakamua o te pahikara. He whakangungu tinana katoa te papa, engari he tino āwhina ki te hanga pumau i roto i ngā uaua erector spinae, ngā puku, me ngā obliques, tae atu ki te tuara o runga, ngā lats, me ngā glutes. He wāhanga nui te uho o te whakatikatika i te tūranga tinana o te pahikara, ā, he pai te kaha o te tuara mō te kukume.
Hei tō i te papa rakau, me kimi tuatahi koe i tētahi kettlebell, he taumaha, he putea onepū, he mea rānei ka taea te tōia puta noa i te papa. Tīmata ki te anga ki te whenua i roto i te Tūnga Papa Teitei: ngā ringa me ngā ringaringa i raro tonu i ngā pakihiwi, te tinana i te rārangi tika, te hope kia ōrite, te uho kia piri (te kukume i te pito ki te tuaiwi), ngā waewae me ngā hope kia mau (piko). Koinei tō tūranga tīmatanga. Whakatakotoria tō taumaha ki te taha maui o tō tinana kia rite ki tō uma. Me te pupuri i te papa rakau tino tika, toro atu tō ringa matau ki raro i tō tinana, hopukia te taumaha, ka tōia ki waho o tō tinana ki te taha matau. Whakahokia te nekehanga kotahi ki tō ringa maui, me te tō mai i te matau ki te maui. Whakaotia kia 16 ngā tō i roto i ngā huinga o te 3-4.
He mahi tinana katoa anō hoki te ruku pōma e aro ana ki te puku, te uma, me ngā pakihiwi. Hei mahi i te ruku pōma, tīmata ki te papa rakau ka pana whakamuri ki te tūranga kurī whakararo kua whakarerekētia. Me tō tinana e anga ana ki te papa, nekehia ō puku ki ō huha, hiki ake ō hope, whakatikatikahia ō waewae me ō ringa, ka pēhi i ō kēkē ki te papa. Me rite koe ki te tēneti tangata. Kia whānui ake ō waewae i te whānui o te hope, ā, kia paku whānui ake ō ringaringa i te whānui o te pakihiwi hei āwhina i te taurite. Koinei tō tūranga tīmatanga. Pikohia mārire ō tuke ka tuku iho tō rae ki te papa i waenganui i ō ringaringa. Ngāna kia mau tō tēneti ki tōna tūranga mō te roa e taea ana. Me tuku tonu tō rae ki te whenua, kātahi ka "taka" tō tinana ki runga i ō ringaringa, tīmata ki tō rae, ihu, kauae, kaki, uma, ā, i te mutunga ko tō puku. Me noho koe i roto i te tūnga kōpara kua whakarerekētia me tō tinana e rere ana i runga ake i te whenua, ngā ringa tika i raro i ō pakihiwi, te kauae e ara ake ana me te titiro ki te tuanui. Ka taea e koe te huri i tēnei nekehanga ki ō ringaringa, engari he tino uaua. Engari, nekehia tō tinana ki te papa rakau ka hoki ki te kurī kua whakarerekētia ki raro. Whakahoutia te mahi 10-12 ngā wā, kia 3-4 ngā huinga katoa.
He uaua ake te eke pahikara hiko i te pahikara noa nā te taumaha nui. Me kaha ake, me manawanui hoki ngā pahikara maunga hiko ki te heke iho, inā koa i runga i ngā whenua matotoru, toka, pakiaka, me te kore e taea te matapae. He rerekē ki te piki maunga, kāore koe e whakamahi i te āwhina pēra ina heke iho, ki te kore koe e pēra ana, ā, kei raro iho i te 20 maero ia hāora te tere. Ko te eMTB rahi tonu kei roto i te awhe 45-55 pauna, ā, hei kaieke mama ake, e tino kite ana ahau kei te heke iho.
Pērā i ngā pahikara noa, he mea nui kia "taumaha" ō waewae ki runga i ngā pētera ina tūtaki koe ki ngā arai i te rori. Me taurite, me pumau hoki te tūnga o tō tinana i te tūranga "whakaeke" me te "rite" rānei i a koe e neke ana i te pahikara ki mua/ki muri, ki taha ki taha. He mea pai te kaha o te waewae me te puku hei pupuri i te tūnga taurite i a koe e neke ana i raro i a koe. He mea nui te kaha o te tuara me te pakihiwi hei whakahaere i te taumaha o te pahikara i a ia e pekepeke ana i ngā arai, inā koa i runga i te whenua e tere haere ana te huri me ngā tere tiketike.
He uaua hoki te peke i te eMTB. I te nuinga o te wā, he uaua ki te peke i runga i te pahikara taumaha me te kore e pana te pūkaha. He iti te wā whakaroa, ā, he puhoi ake te neke. Ki te mea kei te rori koe, kāore pea e pēnei te ahua nā te mea ka panaia koe e te taumaha o te pahikara ki te peke. I ngā papa heke, i ngā papa peke rānei, me whakamahi te papu i te nuinga atu i te pahikara noa kia tika ai te peke i ngā peke. Me kaha te tinana katoa, ina koa ko te kaha o te hope me te waewae.
He nekehanga taha-kotahi te lunge; he mahi kotahi-waewae e whakaoho ana i ō uaua whakau hei whakawhanake i te taurite, te taunga, me te pumau. Mā te whakakorikori i te waewae kotahi i te wā kotahi ka ngoikore te pumau o tō tinana, ka akiaki i tō tuaiwi me tō puku kia kaha ake te mahi hei pupuri i te taurite. Ina heke koe i runga i te pahikara, he waewae tautoko tōu. Ka taea e ētahi tāngata te whakamahi i tētahi o ngā waewae hei waewae tautoko, ahakoa he tokomaha kei te waewae o mua te nuinga. Ka āwhina ngā lunge ki te whakataurite i te kaha o ō waewae, kia taea ai e koe te whakawhiti i ō waewae o mua. Ka aro ngā lunge tūmau ki ō papa, ō waewae whā, me ō uaua hope i a koe e whakatakoto ana i te nuinga o tō taumaha ki ō waewae o mua, ā, ka whakamahia ō waewae o muri hei whakataurite, hei whakau, hei tautoko i tō tinana katoa.
Hei mahi i te lunge tūmau, tīmata i te tūnga tū, ka hikoi whakamua mārire. Nekehia ō hope ki raro ki te papa. Me 90° te koki o ō waewae o mua, me ō pona i raro noa i ō turi. Ki te kore, whakatikatikahia. Me piko paku ō waewae o muri, me piko ngā mātao, me te tū o ngā turi ki runga ake i te papa. He mea nui kia mau tonu te tūnga poutū i konei, me te āhua rite o te māhunga ki ngā hope. Koinei tō tūnga tīmatanga. Mai i tēnei tūnga, pēhia te rekereke o mua kia tika, kia piko paku rānei te waewae o mua. Ahakoa kei te tūnga o runga, ka piko tonu ō waewae o muri, ā, ka taea e ō mātao te piko. Whakahokia tēnei, me te totohu ki roto i ngā lunges, me te mahi i ngā 12-15 repetitions i ia waewae mō ngā huinga 3-4.
Ka whakamahia e ngā kume rīpene ngā whakawhāititanga o te mata o te pakihiwi hei whakahohe i ngā uaua puta noa i te tuara o runga, tae atu ki ngā uaua rhomboid, ngā mahanga, me te deltoid o muri. He mea whai hua ēnei mō te whakawhanake i te kaha o te pakihiwi me te tuara waenga, he mea nui ēnei e rua i te wā e utaina ana ngā pahikara hiko taumaha ki raro. Mā te kaha me te pumau o te pakihiwi ka tautoko i te tūranga "rite" me te "whakaeke" ā, he mea tika kia mau tonu te taurite o te tū. Mā te kaha o te tuara waenga ka āwhina i te neke whakamua me te whakamuri o te pahikara me te kore e ngaro te āhua, te mana whakahaere rānei.
Hei mahi i te tōia o te whitiki, me whiwhi tuatahi koe i tētahi whitiki. Ka pai tetahi momo whitiki ātete ngāwari. Hurihia ō pakihiwi ki raro, ki muri hoki, hikihia tō mahunga, me te pupuri i tō uma ki waho. Totorohia ō ringa ki mua i tō tinana, kia rite ki ō pakihiwi. Hopukia ngā whitiki ka whakatikatika i te ātete kia iti te taumahatanga i waenganui i ō ringaringa. Koinei tō tūranga tīmatanga. Tīmata mā te whakaaro ki tō tuara ka kōpirihia ō pakihiwi, kātahi ka horahia ō ringaringa me ō whitiki ki ō taha (kia rite tonu ki ō pakihiwi) ki te tūranga "T". Ki te kore e taea e koe te kume i ngā whitiki ki te ringa tika, whakatikatikahia te tūranga tīmatanga kia tīmata me te iti o te ngenge. Hurihia te nekehanga, nekehia ō ringaringa ki mua, ka whakahoki anō kia 10-12 ngā wā mō ngā huinga 3-4.
Mā ēnei tohutohu hangarau me te whakapakari tinana tere koe e āwhina ki te mārama ki ngā āhuatanga maha o te whakahaere hei whakaaro māu ina eke ana i te eMTB. Ahakoa kāore koe e whakaaro ki te eke i te "taha pōuri", mā ēnei mahi whakangungu koe e whakapakari i te ekenga auau. Whakamaherehia kia waiho te whakangungu whakawhiti hei wāhanga o tō tikanga puta noa i te tau, ka toro atu ki te hongere YouTube a Singletracks mō ētahi atu tohutohu whakangungu.
He tuhinga pai rawa atu! E whakaae ana ahau ki te nuinga o ngā mea o konei, engari he uaua ake te DH i te taha pahikara hiko. Mai i te taha tinana, āe, he nui ake te kaha e hiahiatia ana hei whakahaere i ēnei kararehe, engari he nui ake te whakatotoka o ngā pahikara taumaha (he maha ngā wā he nui ngā potae DH) ā, he iti ake te piko. Kāore i te pai ngā pahikara hiko i runga i te DH pedal, engari i runga i ngā ara DH pari/ngāwari/taratara, he pai ake ki ahau taku levo 52 pauna nā te mea ka whakamarie i ngā mea katoa, ā, he pai ake i taku 30 pauna Stumpy he ngāwari ake te whakatinana i te super gnar. Ka whakangungu noa ahau i ngā pahikara hiko me te maha atu o ngā pahikara hiko, engari inaianei ka tāpiri atu ahau ki te pānui i tō tuhinga.