HEvents are staging the annual Wollombi Wild Ride mountain biking event for the 11^th year on September 7 and event director Paul Humphreys said more and more families were entering and making a weekend of it.

With three courses on offer - 13.5 kilometres, 30km and 60km - the Wollombi Wild Ride caters to riders from the novice to the experienced. All courses are not very technical and are mostly on fire trails and gravel roads around the Wollombi and Laguna area of the Hunter Valley.

"Both the 30km and 60km courses go up a treacherous hill which is quite famous but it's easy mountain bike riding because it's not single track," Humphreys said.

"Lots of people camp and make a weekend of it. Mountain bike riding is getting more popular and a lot of people are now choosing to get an e-bike.

"There will be 10 test e-bikes at the event, so people can test them out. With e-bikes you still pedal but the motor will kick in at various points. It means more people can do it. Someone who otherwise wouldn't be able to get on a mountain bike can and also reap the benefits.

"We're expecting good numbers again and it's a good one for mountain bike riders who are looking to do their first event."

HEvents are also staging the Mongrel Classic at Richmond Vale on October 19. It is another mountain bike riding event but more technical and challenging. It has 12km, 40km and 60km courses.

"New riders can use the Wollombi Wild Ride as a platform into the Mongrel Classic," Mr Humphreys said.

If you have never given mountain biking a go, there are a few reasons you might find it beneficial:

Healthier: Obviously any form of exercise can have physical benefits for the body and mountain biking is no exception. Whether you are a beginner or an advanced rider, you are sure to reap the physical benefits of some time on the bike.

The great outdoors: It is not just physical improvement that can be seen from mountain bike riding, immersing yourself in nature and the great outdoors could have a positive effect on your mood as well.

Adventure: There is nothing boring or monotonous about this sport. Courses are varied and plentiful in our region.

E-bikes: Bikes with motors that kick in at various times of your journey to assist you are gaining in popularity as they allow people who couldn't ride before to also get amongst it. It still requires a level of pedal power.

Socialisation: Whether you are riding with friends of family as an annual event of you have entered on your own, you are bound to meet others along the way.

Also coming up on the cycling calendar in the name of charity is the Variety Spin 4 Kids challenge on September 13. It is an indoor, six-hour team or solo event on stationary bikes at The Forum, University of Newcastle. Find out more at variety.org.au/nsw/event/variety-spin-4-kids-newcastle/.

Lake Macquarie Running Festival, Lake Macquarie, August 25: Celebrating its 35th year, this running festival offers a range of distances. There is a 21.1-kilometre half marathon, 10.5km and kids 4km.

Wollombi Wild Ride, Wollombi, September 7: Featuring 13.5-kilometre, 30km and 60km courses, this is one for the novice to the experienced mountain biker and one for the whole family.

Variety Spin 4 Kids, The Forum at University of Newcastle, September 13: Get together a team or go solo for six hours to raise funds for kids in the region who are sick, disadvantaged of have special needs.

With four weeks of winter remaining, keep working hard with spring in mind and looming just around the corner.

This session is for 30 minutes. Pick 10-12 exercises and continuously work through them until the time is up. Make is easier by adding short rests if needed between each exercise or harder with no rests.

It might look like: 90 seconds skipping, 20 squats, 20 lunges, 90sec mountain climbers, 20 push-ups, 20 renegade rows, 90sec short shuttle runs, 20 shoulder press, 30 weighted ab rotation, 90sec burpees, 20 dead lifts, 20 glute bridge.

Add a 5-10 minute warm-up and cool-down.

Send your health and fitness news to r.valentine@newcastleherald.com.au.

Renee Valentine is a writer, qualified personal trainer and mother of three.