Basic Skills Flashcards
In the NEUTRAL POSITION, the rider is in a balanced position that achieves __ of the front and rear wheels.
equal weighting
The __ is used when cruising on flat, easy terrain. It is used to conserve energy or rest.
Neutral Position
In a Neutral Position, equal weight distribution on the pedals allows for better __ on the rear wheel and __ of the front wheel. This keeps the rider balanced.
traction
control
The Neutral Position puts the rider __ over the bike with __ pedals.
centered
level
WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE in neutral position?
Stand up. Relax.
Look ahead.
Index fingers resting on the brake levers.
In the __ POSITION, the rider is in an athletic stance with a dynamic range of movement. It is not __ and will move from a low to a tall position as needed to respond to the impacts of the trail.
READY
fixed
The __ Position is used on rough terrain, setting up for features, and anywhere the rider needs to be ready to respond to the trail.
Ready
In a Ready Position, a rider must maintain balance, __ in the arms, legs, torso, and core will be engaged.
Muscles
WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE in ready position?
Stand up. Relax.
Look ahead.
Index fingers resting on the brake levers.
BIKE/BODY SEPARATION – __ helps the rider maintain stability when Climbing or Descending on the trail.
FORWARD AND BACK
Forward and Back are used to maintain balance and stability while __
climbing or descending.
The rider Slides their Body Forward. The shoulders move in front of the __. The body slides forward on a level plane while the rider keeps their __.
handlebar
back flat
The rider Slides their Body Back. The hips move back behind the __. The body slides back on a level plane while the rider keeps their __.
saddle
back flat
WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE when climbing?
Stand Up.
Slide the body forward towards the handlebar.
Look ahead.
Index fingers resting on the brake levers.
WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE when descending?
Stand Up.
Slide the body back – hips behind the saddle.
Look ahead.
Index fingers resting on the brake levers.
BIKE/BODY __ SIDE TO SIDE helps the rider keep their body centered and stable while __ the bike from one side to the other.
SEPARATION
leaning
Bike/Body Separation Side to Side is used to maintain __ while adjusting to the demands of the terrain, such as skinnies, rock gardens, and cornering.
balance and stability
BIKE/BODY SEPARATION – SIDE TO SIDE
The rider __ to create space for the bike to lean.
opens their Knees Wide
BIKE/BODY SEPARATION – SIDE TO SIDE
The rider __ at the Elbows to allow the bike to lean to the side. The handlebar moves down towards the ground by __ one arm, and the other arm bends at the elbow.
Hinges
extending
BIKE/BODY SEPARATION – SIDE TO SIDE
Lean the Bike Side to Side, Keeping the Body Still __ the body’s weight accordingly.
counter-balancing
WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during side to side bike/body separation?
Stand up.
Look ahead.
Index fingers resting on the brake levers.
Wide Knees.
Bend Elbows.
Lean the bike.
The rider moves from Side to Side while traveling in a straight line.
__ helps riders reduce speed and bring the bicycle to a controlled stop.
BRAKING
Braking is used to __ or reduce speed, and bring the bicycle to a controlled stop.
maintain
__-finger braking is preferred. __ is acceptable for smaller riders or lesser brakes.
One
Two
WHAT ARE THE KEY POINTS TO HELP RIDERS PERFORM BRAKING SAFELY?
The rider is in a __ Position dictated by the terrain.
The rider has the __ finger on each brake lever and __ applies pressure to the brakes.
Ready
index
evenly
WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during braking?
Stand up.
Look ahead.
Index fingers resting on the brake levers.
No grab-and-go movements – slowly and evenly apply the brakes.
The rider comes to a complete stop and puts a foot down.
__ helps maintain an efficient and comfortable pedaling cadence while riding over varied terrain.
SHIFTING
Shifting will be used everywhere, another common term for shifting is “__.”
changing gears
Learning to shift properly will help riders maintain __
speed and energy.
Riders should be able to shift through appropriate gearing for the terrain they are on or are approaching, without dropping, breaking, or __.
hearing significant drive train noise
Use terminology such as __ when providing guidance on how and when to shift the gears.
Easier/Harder
The __ CLIMB is often the most efficient form of climbing, using the least amount of upper-body movement.
SEATED
The Seated Climb is used for riding __ steep and __ inclines on non-technical terrain.
moderate
long
During the seated climb, The rider needs to apply more weight on the __ wheel to maintain a balanced position. To add weight to the __ wheel the elbows bend and tuck into the sides of the body. The head, shoulder, and upper body are lowered closer to the __ wheel with bending at the __. This movement improves stability.
front
hips
WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during seated climbing?
Slide the body forward toward the handlebar.
Look ahead.
Index fingers resting on the brake levers.
The __ CLIMB is a powerful technique that consumes more energy from the quadriceps and upper body.
STANDING
The Standing Climb technique is used on __, __ climbs that are not overly technical or loose. The Standing Climb is also used as a break during a long-seated climb, to stretch the muscles, or to burst over the crest of a hill.
short
steep
The rider uses a Power Pedal on each down stroke. Making a slight shift in weight towards the __ of the bike during a power pedal phase of each pedal stroke, adding weight and traction to the __ wheel.
rear
WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during standing climbing?
Stand up.
Look ahead.
Index fingers resting on the brake levers.
The __ CLIMB is a very effective way for riders to maintain balance and stability while climbing short sections of technical terrain.
CROUCHED
The Crouched Climb is used for riding short portions of __ terrains, such as rock gardens.
technical
During a crouched climb, hips are __ and the shoulders are __. The rider uses subtle Bike/Body separation movements while hovering above the saddle, to maintain a balanced position and traction on the rear wheel.
off the saddle
above the handlebar
WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during a crouched climb?
Hips off saddle – hovering above the saddle.
Slide the body forward toward the handlebar.
Look ahead.
Index fingers resting on the brake levers.
The CLIMBING DISMOUNT allows the rider to __.
get off their bike at any time during the climb
The __ is used when the climb suddenly becomes too technical to ride, or the rider in front of you stops, and a quick dismount is needed before losing balance and falling over.
Climbing Dismount
During a climbing dismount, the rider must keep __ until they have completely stepped off the bike.
the brakes locked
If the climbing dismount is performed correctly, the rider is now positioned with __ firmly planted on the ground, the other foot on the pedal, the bike leaned toward the ground, hips __ the seat, and brakes fully __.
one foot
in front of
locked
WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during a climbing dismount?
Look where you want to STOP.
Lock the brakes.
Make a tripod with the bike and the foot planted in the ground.
Step off in front of the saddle.
RESTARTING ON A CLIMB allows the rider to get back on the bike and start climbing again from a __ position.
standing still
When restarting on a climb, the rider powers forward into the pedal with their __ foot. Pushing off the ground with the __ foot. Releasing the brakes.
forward
rear
WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE when restarting on a climb?
Look where you want to GO.
Lock the brakes until you are ready to pedal.
Push and pedal.
The __ allows the rider to get off their bike while riding a descent.
DESCENDING DISMOUNT
During a descending dismount, the rider must __ until they have completely stepped off the bike.
keep the brakes locked
If the descending dismount is performed correctly, the rider is now positioned with __ firmly planted on the ground, the other __ on the pedal, the bike leaned __ the ground, hips __ the seat, and brakes fully locked.
one foot
foot
toward
behind
WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during a descending dismount?
Look where you want to STOP.
Lock the brakes.
Make a tripod with the bike and the foot planted in the ground.
Step off behind the saddle.
When descending, the rider shifts their Hips __ the seat extending their arms and legs towards the __ of the bike. Proper forward-back weight distributions must be maintained to keep a balanced position.
Back behind
back
You should be in the __ __ position when going up obstacles
tall ready
You should be in the __ __ position when going down obstacles
low ready
Describe the foot wedge on pedals
Heel of front toe down pushing forward
Toes of rear foot down pushing back
Braking:
__ position
Brakes: ___
__ heel of front foot
Drop __ back and down
ready
pull both evenly
drop
hips
Braking error: difficulty with balance
are the brakes working properly?
are they able to reach both brake levers with one finger at first knuckle?
Braking error: skidding rear tire
not enough heel drop
weight too far forward
apply more front brake
Braking error: body moving forward
more heel drop for bracing
Cornering:
__ position
__ where you want to go
__ the bike
Twist __
Counter - ___
low ready
look
lean
hips
balance
Cornering error: poor coordination
do a static exercise without bike
Cornering error: dropping foot/feet
remind about level pedals
Cornering error: still steering (not leaning)
Don’t move shoulders, lead with the hands and the hips
Straight Line Riding:
__ position
weight in the __
Focus __
__ separation
tall ready
hands
ahead
bike/body
Straight line riding error: difficulty with balance
use tall ready position
add in more bike/body separation
add speed
use ratcheting
Track stand:
__ and forward, with weighted __
Pressure on __
tall; hands
forward pedal
Straight line riding error: can’t stay on path
use side to side instead of steering
Proximity and bumping:
__ __ as bumpers
__ __ __ to protect handlebars
__ balance as required
elbows out
side to side
counter
Track stand error: difficulty with balance
use ratcheting to roll to a stop
turn handlebars up a hill
use slight pressure on forward foot to rock
Track stand error: frustration
try a slow race
lean tire against a wall
use flat pedals
Rock dodge:
__ position
steer __
__ __ awareness
tall ready
around object
rear wheel
Rock dodge error: not able to avoid the obstacle
change the angle of approach
continue to steer after front wheel passes the obstacle
reduce speed
turn head and shoulders
Switchback turns:
Choose line (___, __, ___)
Weight in __
__ through turn
__ separation
outside inside outside
hands
focus
bike/body
Rock dodge error: difficulty with balance
use ratcheting instead of full pedal strokes
Switchback turn error: not able to turn enough
approach wide
focus through turn
Switchback turn error: difficulty when climbing
move forward
Switchback turn error: difficulty when descending
lean bike with level pedals
Load:
Sharp, intentional drop of body mass through __
__ at bottom of compression
feet
stomp
Explode:
___
___ at bottom of compression
Load
rebound
Basic front wheel lift:
Load through __
__
Pull with __; bend __
feet
explode
hands; elbows
Basic front wheel lift error: not able to lift wheel
load more through feet
bring handlebars toward chest
allow knees to bend when lifting
Body wedge:
Hands pushing __
Both feet pushing __
forward
backward
Basic rear wheel lift:
load through __
__
Body __ and __ with feet
feet
explode
wedge; scoop
Basic rear wheel lift error: not able to lift wheel
load more through feet
use body wedge and both feet
Level lift:
load through __
__
Body __ and __
feet
explode
wedge; scoop
Level lift error: not able to lift bike
load more through feet
more body wedge
Level lift error: cannot lift rear wheel
use both feet to lift bike
Roll down:
__ position
__
Extend __
Return to __
ready
look
arms
ready position
Roll down error: getting pulled forward
bend arms in low ready position, then extend arms down
Roll down error: difficulty maintaining balance
more bike/body separation
