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MTB > Basic Skills > Flashcards

Basic Skills Flashcards

1
Q

In the NEUTRAL POSITION, the rider is in a balanced position that achieves __ of the front and rear wheels.

A

equal weighting

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2
Q

The __ is used when cruising on flat, easy terrain. It is used to conserve energy or rest.

A

Neutral Position

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3
Q

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.

A

traction
control

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4
Q

The Neutral Position puts the rider __ over the bike with __ pedals.

A

centered
level

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5
Q

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE in neutral position?

A

Stand up. Relax.
Look ahead.
Index fingers resting on the brake levers.

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6
Q

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.

A

READY
fixed

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7
Q

The __ Position is used on rough terrain, setting up for features, and anywhere the rider needs to be ready to respond to the trail.

A

Ready

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8
Q

In a Ready Position, a rider must maintain balance, __ in the arms, legs, torso, and core will be engaged.

A

Muscles

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9
Q

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE in ready position?

A

Stand up. Relax.
Look ahead.
Index fingers resting on the brake levers.

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10
Q

BIKE/BODY SEPARATION – __ helps the rider maintain stability when Climbing or Descending on the trail.

A

FORWARD AND BACK

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11
Q

Forward and Back are used to maintain balance and stability while __

A

climbing or descending.

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12
Q

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 __.

A

handlebar
back flat

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13
Q

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 __.

A

saddle
back flat

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14
Q

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE when climbing?

A

Stand Up.
Slide the body forward towards the handlebar.
Look ahead.
Index fingers resting on the brake levers.

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15
Q

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE when descending?

A

Stand Up.
Slide the body back – hips behind the saddle.
Look ahead.
Index fingers resting on the brake levers.

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16
Q

BIKE/BODY __ SIDE TO SIDE helps the rider keep their body centered and stable while __ the bike from one side to the other.

A

SEPARATION
leaning

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17
Q

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.

A

balance and stability

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18
Q

BIKE/BODY SEPARATION – SIDE TO SIDE
The rider __ to create space for the bike to lean.

A

opens their Knees Wide

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19
Q

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.

A

Hinges
extending

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20
Q

BIKE/BODY SEPARATION – SIDE TO SIDE
Lean the Bike Side to Side, Keeping the Body Still __ the body’s weight accordingly.

A

counter-balancing

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21
Q

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during side to side bike/body separation?

A

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.

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22
Q

__ helps riders reduce speed and bring the bicycle to a controlled stop.

A

BRAKING

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23
Q

Braking is used to __ or reduce speed, and bring the bicycle to a controlled stop.

A

maintain

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24
Q

__-finger braking is preferred. __ is acceptable for smaller riders or lesser brakes.

A

One
Two

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25
Q

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.

A

Ready
index
evenly

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26
Q

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during braking?

A

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.

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27
Q

__ helps maintain an efficient and comfortable pedaling cadence while riding over varied terrain.

A

SHIFTING

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28
Q

Shifting will be used everywhere, another common term for shifting is “__.”

A

changing gears

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29
Q

Learning to shift properly will help riders maintain __

A

speed and energy.

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30
Q

Riders should be able to shift through appropriate gearing for the terrain they are on or are approaching, without dropping, breaking, or __.

A

hearing significant drive train noise

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31
Q

Use terminology such as __ when providing guidance on how and when to shift the gears.

A

Easier/Harder

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32
Q

The __ CLIMB is often the most efficient form of climbing, using the least amount of upper-body movement.

A

SEATED

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33
Q

The Seated Climb is used for riding __ steep and __ inclines on non-technical terrain.

A

moderate
long

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34
Q

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.

A

front
hips

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35
Q

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during seated climbing?

A

Slide the body forward toward the handlebar.
Look ahead.
Index fingers resting on the brake levers.

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36
Q

The __ CLIMB is a powerful technique that consumes more energy from the quadriceps and upper body.

A

STANDING

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37
Q

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.

A

short
steep

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38
Q

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.

A

rear

39
Q

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during standing climbing?

A

Stand up.
Look ahead.
Index fingers resting on the brake levers.

40
Q

The __ CLIMB is a very effective way for riders to maintain balance and stability while climbing short sections of technical terrain.

A

CROUCHED

41
Q

The Crouched Climb is used for riding short portions of __ terrains, such as rock gardens.

A

technical

42
Q

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.

A

off the saddle
above the handlebar

43
Q

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during a crouched climb?

A

Hips off saddle – hovering above the saddle.
Slide the body forward toward the handlebar.
Look ahead.
Index fingers resting on the brake levers.

44
Q

The CLIMBING DISMOUNT allows the rider to __.

A

get off their bike at any time during the climb

45
Q

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.

A

Climbing Dismount

46
Q

During a climbing dismount, the rider must keep __ until they have completely stepped off the bike.

A

the brakes locked

47
Q

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 __.

A

one foot
in front of
locked

48
Q

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during a climbing dismount?

A

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.

49
Q

RESTARTING ON A CLIMB allows the rider to get back on the bike and start climbing again from a __ position.

A

standing still

50
Q

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.

A

forward
rear

51
Q

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE when restarting on a climb?

A

Look where you want to GO.
Lock the brakes until you are ready to pedal.
Push and pedal.

52
Q

The __ allows the rider to get off their bike while riding a descent.

A

DESCENDING DISMOUNT

53
Q

During a descending dismount, the rider must __ until they have completely stepped off the bike.

A

keep the brakes locked

54
Q

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.

A

one foot
foot
toward
behind

55
Q

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during a descending dismount?

A

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.

56
Q

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.

A

Back behind
back

57
Q

You should be in the __ __ position when going up obstacles

A

tall ready

58
Q

You should be in the __ __ position when going down obstacles

A

low ready

59
Q

Describe the food wedge.

A

Heel of front toe down pushing forward
Toes of rear foot down pushing back

60
Q

Braking:
__ position
Brakes: ___
__ heel of front foot
Drop __ back and down

A

ready
pull both evenly
drop
hips

61
Q

Braking error: difficulty with balance

A

are the brakes working properly?
are they able to reach both brake levers with one finger at first knuckle?

62
Q

Braking error: skidding rear tire

A

not enough heel drop
weight too far forward
apply more front brake

63
Q

Braking error: body moving forward

A

more heel drop for bracing

64
Q

Cornering:
__ position
__ where you want to go
__ the bike
Twist __
Counter - ___

A

low ready
look
lean
hips
balance

65
Q

Cornering error: poor coordination

A

do a static exercise without bike

66
Q

Cornering error: dropping foot/feet

A

remind about level pedals

67
Q

Cornering error: still steering (not leaning)

A

Don’t move shoulders, lead with the hands and the hips

68
Q

Straight Line Riding:
__ position
weight in the __
Focus __
__ separation

A

tall ready
hands
ahead
bike/body

69
Q

Straight line riding error: difficulty with balance

A

use tall ready position
add in more bike/body separation
add speed
use ratcheting

70
Q

Track stand:
__ and forward, with weighted __
Pressure on __

A

tall; hands
forward pedal

70
Q

Straight line riding error: can’t stay on path

A

use side to side instead of steering

71
Q

Proximity and bumping:
__ __ as bumpers
__ __ __ to protect handlebars
__ balance as required

A

elbows out
side to side
counter

72
Q

Track stand error: difficulty with balance

A

use ratcheting to roll to a stop
turn handlebars up a hill
use slight pressure on forward foot to rock

73
Q

Track stand error: frustration

A

try a slow race
lean tire against a wall
use flat pedals

74
Q

Rock dodge:
__ position
steer __
__ __ awareness

A

tall ready
around object
rear wheel

75
Q

Rock dodge error: not able to avoid the obstacle

A

change the angle of approach
continue to steer after front wheel passes the obstacle
reduce speed
turn head and shoulders

76
Q

Switchback turns:
Choose line (___, __, ___)
Weight in __
__ through turn
__ separation

A

outside inside outside
hands
focus
bike/body

77
Q

Rock dodge error: difficulty with balance

A

use ratcheting instead of full pedal strokes

78
Q

Switchback turn error: not able to turn enough

A

approach wide
focus through turn

79
Q

Switchback turn error: difficulty when climbing

A

move forward

80
Q

Switchback turn error: difficulty when descending

A

lean bike with level pedals

81
Q

Load:
Sharp, intentional drop of body mass through __
__ at bottom of compression

A

feet
stomp

82
Q

Explode:
___
___ at bottom of compression

A

Load
rebound

83
Q

Basic front wheel lift:
Load through __
__
Pull with __; bend __

A

feet
explode
hands; elbows

84
Q

Basic front wheel lift error: not able to lift wheel

A

load more through feet
bring handlebars toward chest
allow knees to bend when lifting

85
Q

Body wedge:
Hands pushing __
Both feet pushing __

A

forward
backward

86
Q

Basic rear wheel lift:
load through __
__
Body __ and __ with feet

A

feet
explode
wedge; scoop

87
Q

Basic rear wheel lift error: not able to lift wheel

A

load more through feet
use body wedge and both feet

88
Q

Level lift:
load through __
__
Body __ and __

A

feet
explode
wedge; scoop

89
Q

Level lift error: not able to lift bike

A

load more through feet
more body wedge

90
Q

Level lift error: cannot lift rear wheel

A

use both feet to lift bike

91
Q

Roll down:
__ position
__
Extend __
Return to __

A

ready
look
arms
ready position

92
Q

Roll down error: getting pulled forward

A

bend arms in low ready position, then extend arms down

93
Q

Roll down error: difficulty maintaining balance

A

more bike/body separation

MTB (5 decks)

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