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Oct 16, 2024

Mountain Biking vs Road Cycling: Gear, Etiquette, Fitness

Biking is biking, right? According to cycling coaches and riders, that’s not quite the case. When I posted to Threads asking cyclists to explain their experiences with mountain biking versus road

Biking is biking, right? According to cycling coaches and riders, that’s not quite the case.

When I posted to Threads asking cyclists to explain their experiences with mountain biking versus road cycling, I received some insightful and fun responses: Many riders love both for different reasons, some firmly believe that biking is biking regardless of where you do it, and, of course, some are strict disciples of one or the other.

As someone who was a mountain biker first and started road biking after a couple of years riding trails, I was most surprised at the differences in gear—and the culture around it. I’d always worn a hydration vest on my mountain bike in lieu of using cages and bottles. When I showed up to a group road ride wearing said vest, I definitely experienced a point-and-laugh scenario.

Thankfully, a few kind riders stepped up and taught me about the forbidden use of packs on road bikes and those who wear them “will be shunned by the herd.”

Despite all of the differences between the two disciplines, both have strong communities and distinct cultures—after all, there’s a place for everyone on two wheels.

I was interested to find out if other cyclists have experienced any culture shocks when switching from road to MTB or MTB to road, as well as gain a deeper understanding of the different requirements for gear, fitness, safety, and handling. Here’s what you need to know about the differences in mountain biking versus road cycling—key points to keep in mind before making the switch from one to the other.

Though mountain biking and road biking both involve pedaling a two-wheeled apparatus, they’re quite different when it comes to physical demands, so training for each looks different.

“While all riders need to have a solid aerobic base of conditioning, an anaerobic base is also required for mountain biking,” Clare Zecher, certified strength and conditioning specialist and USA Cycling level 1 certified coach tells Bicycling. “A road bike rider could take an easy cruise along the beach and never have to work hard, but mountain bike trails often have short, steep uphill climbs or punches requiring hard efforts by the rider to get up the hills.”

The nature of mountain biking is simply more punchy, Zecher explains. There are fewer opportunities in mountain biking to hold one steady pace or effort for a long time, and when combined with the need to constantly react to terrain, mountain bike training rides tend to be shorter than road bike training rides.

Training to achieve a strong aerobic base in each discipline is similar: Long, low-intensity rides are required to build that endurance. However, mountain bikers are likely to find themselves struggling to find a place to do that outdoors (if you want to stay on the trails the entire time). That’s where an indoor bike trainer would come in handy.

Additionally, ideal climbing fitness differs between the two disciplines. A road rider might need to be able to sustain a seated climb for 20 yards (60 feet) or longer, for example, whereas a mountain biker may need to explode in power for just a few feet uphill, recover on the decline, and repeat that effort again.

As such, power-based strength training is particularly helpful for mountain bikers looking to optimize performance on trails. Plyometric exercises, like box jumps and explosive weightlifting movements like power cleans, are key in an MTB-specific strength-training program.

“Think of road riders like road marathoners, and mountain bikers like steeplechase runners,” Zecher says. “Both events are fun, but totally different.”

Pav Bryan, master cycling coach at HumangoBryan also notes that a big difference in training comes from the need for mountain bikers to maintain a strong upper body and core compared to those needs for road cycling. “Exercises that focus on developing a stronger grip, arms, shoulders, and core will aid navigating off-road safely,” he tells Bicycling.

Mountain biking involves a lot of “pulling up” on the bike and more technical maneuvering, making full-body strength an even greater priority. Keep in mind, you still need a strong upper body and core for road biking to maintain posture (and therefore, avoid discomfort) and to ride efficiently. It’s just activated differently on rides.

You’ll find key differences in bike setup between mountain biking versus road cycling, according to Bryan. This includes:

There’s more to consider than the bike itself, though.

“Road bikes and the associated equipment are generally made to go fast and to be aerodynamic,” Zecher says. “The helmets are the shape most of us think of when we think of a bike helmet. These riders are known to wear tight-fitting jerseys and shorts to reduce drag. Short-finger gloves are worn to help wipe sweat and to maintain a solid grip on the handlebars.”

On the flip side, “mountain bike riders often wear baggy shirts and shorts for comfort, and padding on the elbows and knees is optional for more technical terrain,” she explains. “Full-finger gloves are also the norm here to protect hands from branches and things a rider might swipe on narrow trails.” Full-face helmets are common among downhill riders and anyone riding very technical terrain.

As mentioned, hydration carrying tactics differ, too. Mountain bikers often wear hydration vests because it is easier to take a swig of water on technical terrain compared to reaching down to the frame for a bottle. Hydration packs also prevent the rider from swallowing mud splatter. Road cyclists use water bottles and bottle cages that are bolted onto their bike frames.

Shoes also differ between MTBers and road cyclists. Many road cyclists skip sneakers and flat pedals in favor of clipless pedals and cleated shoes, as they produce better power transfer and pedaling efficiency.

While some trail riders wear cleats, it’s common to use wide, flat pedals with flat, grippy shoes, because it’s easier for riders to separate themselves from the bike in the event of a fall; it’s also helpful for walking the bike over features that are currently beyond their skill level.

One of the most noticeable differences between bike setups is the handlebars. This has everything to do with handling, Bryan says. Highly technical terrain demands greater leverage and maneuverability; on pavement, aerodynamic advantages like drop handlebars hold priority.

“The road biker’s main skill is balance,” says Zecher. “As long as the rider keeps applying force to the pedals and maintains a minimum speed, then steering is simple and the bike will remain upright.”

On a road bike, the cyclist maintains five contact points with the bike most of the time: the handlebars with each hand, the seat, and the pedals with both feet.

Conversely, “mountain bikes can be simple to ride on a ‘rail trail’, but as soon as the road gets bumpy, then a whole new set of skills are required,” Zecher says. Mountain bikers are frequently out of the saddle with only four contact points (both hands and feet), which requires much more dynamic stability from the rider.

It also requires the ability to maneuver the bike over objects like rocks, roots, logs, and off ledges or drops. Body placement over the bike is critical, and the rider must constantly move their body to stay in the correct relative position at all times. On drops, for example, the rider must significantly shift their weight backward, often positioning their torso behind the saddle.

Any sport comes with inherent danger. Riding a bike, wherever you are, is no exception. However, the dangers between these two types of biking differ substantially.

On the road, your biggest threat is vehicular traffic. “While most states afford riders the same rights as cars, many car drivers don’t think bike riders should be in their lane slowing them down,” Zecher says. “It‘s also common for drivers that aren’t looking for cyclists on the road to simply not see them, especially at a four-way stop sign if a road rider rolls through.”

Zecher encourages road cyclists to assume the mindset that cars do not see them. To keep yourself safe:

On trails, your biggest threat is the terrain. Mountain biking comes with risk for injuries due to the technical nature of the sport. It can be tough to find a balance between keeping yourself safe and progressing your skills. To keep yourself safe:

“My biggest learning has been to ask questions prior to riding with new people,” Bryan says. “Ask questions such as how to alert the other riders to potential dangers, such as potholes or cars, or how long to wait between each rider descending on the trail.”

“Regardless of discipline, another crucial aspect is to be smart about who you ride with,” Bryan adds. “Riding with someone better than you on the road might leave you dropped (left behind), and riding with someone with far greater technical ability might mean you’re mountain biking down some trails that you’re just not ready to ride.”

“There are lots of stories of elitism among road cyclists, and maybe there is a tendency for that to be felt because road cycling is typically more about performance, compared to mountain biking, which is more about skill,” Bryan says. “Or perhaps mountain bikers are just more chill and laid back! My experience is that in almost all cases, you can count on help from either rider in times of distress.”

This culture may show through at events. “Show up to a mountain bike ride or race and you’re likely to hear people laughing, checking out each other's gear, and generally welcoming in newcomers,” Zecher says. “By comparison, show up at a road bike race and things will be more quiet, very serious, and intense.”

All that said, these two coaches agree: In both disciplines, community runs deep. It’s possible to find your people on either side.

“It would be remiss not to mention the explosion in gravel cycling, a newer sport that appeals to riders looking to get away from traffic and still be able to put in some fun, big miles,” Zecher adds. “As you’d expect, gravel racers tend to be a combination of road and mountain bike riders, and with events like Steamboat Gravel focused on inclusion, this is probably the most diverse and inclusive group of riders out there.”

Road cycling is a great way to see the world, because you can put in more miles at a given time thanks to smooth, fast surfaces. “Someone on a road bike can explore their own town, county, or state and find things they never would by foot,” Zecher says.

Road biking also tends to be the more accessible option, she notes: “Simply don a helmet and roll out the door and ride a paved road or path.” Unless you live somewhere like Bentonville, Arkansas, going mountain biking probably means loading up your bike onto a rack and driving to a trailhead.

Still, “the serenity earned riding in the woods while embracing whatever Mother Nature throws at them can be cathartic,” Zecher says.

Bryan adds that riding fast over long periods of time is one of the greatest rewards in road cycling: Few experiences can beat a 100-yard descent where you top out at more than 30 or 40 miles per hour. Of course, road cyclists must be okay with sharing space with vehicles; this is one of the greatest challenges in road biking.

Conversely, mountain biking is likely to be favored by those looking to get away from road traffic, be more immersed in nature, and add a technical element to cycling, Bryan says. The trade-offs are speed and mileage.

There really are numerous (and significant) differences between the two types of cycling, before you even consider that each discipline has subdisciplines. The list below recaps the main ways road cycling stands out from mountain biking:

When all is said and done, both activities come with a ton of fun, excellent benefits for your health and fitness, and strong communities that facilitate wonderful friendships. And best of all, there’s no rule saying you can’t do both!

Amanda is a content writer and journalist with extensive experience in the health, fitness, lifestyle, and nutrition niches. She is a certified personal trainer and sports nutrition coach, as well as a triathlete and lover of strength training. Amanda's work has appeared in several notable publications, including Health Magazine, Shape Magazine, Lonely Planet, Personal Trainer Pioneer, Garage Gym Reviews, Reader’s Digest, CNET, LIVESTRONG, Health Journal, CleanPlates, Verywell Fit, Verywell Mind, and more.

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