BICP Level 1 Flashcards
What is the primary responsibility of Ride Leaders-Instructors?
To lead by example and be properly equipped and dressed for all reasonable situations
What are essential items Ride Leaders-Instructors should carry for a ride?
Basic first aid items, clothing, water, food, and basic bike equipment/tools
What type of backpack is recommended for Ride Leaders-Instructors?
A backpack with appropriate contents for leading a group ride
What bike tools should be included in the backpack according to BICP?
- A set of Allen keys with screwdrivers
- Three tire levers
- Chain break
- 15mm wrench
What spare items should be carried in the backpack?
- Spare chain links, connectors, and quick links
- Spare brake pads and/or cables
- 2 Presta valve tubes and a patch kit
- Presta valve extension piece
- Duct tape
- Zip ties
- Assortment of common spare bolts
Why is it important to carry extra food and water during a ride?
Dehydration or hunger can lead to loss of balance and reasoning
What food and water items are recommended for group rides?
- Energy bars (one for each rider)
- Minimum 2-3 liters of water
- Spare shell or jacket
- Extra clothing
- Bug spray
- Sunscreen
What emergency planning items should be included?
- Short-range two-way radio
- A spare battery or complete radio
- Cell phone
- Compass
- Bear spray
- Map/description of the proposed route
- Medical information of students and personal conditions
- Wallet with personal identification
- Detailed Emergency Action Plan
What extra items can be considered for emergency planning?
- Folding saw
- Firestarter
- Flare
What is the most critical item that must be carried on every ride?
A fully stocked First Aid Kit
What training is required for Ride Leaders regarding First Aid?
Basic First Aid and CPR training
What should leaders do if no injury occurs during an accident?
Inspect the rider’s bike before continuing
Fill in the blank: Ride Leaders are required to obtain basic _______ and CPR training.
First Aid
True or False: Substandard care is acceptable in emergency situations.
False
Why is preparation important for instructors?
Preparation creates good safety habits and allows more time to learn skills.
Proficiency as an instructor improves with experience, professional development, and self-evaluation.
What should be discussed in a pre-ride meeting?
Review previous rides, plans for upcoming rides, and skills lessons.
Information about the group includes registration form details, riders’ backgrounds, and expectations.
What is the recommended rider-to-instructor ratio according to BICP?
Minimum 2:1 and maximum 6:1.
This helps control safety, rider enjoyment, and impact on the trail.
What essential details should be included in a teaching plan?
Site selection, skill description, keywords, teaching points, cone layout, common errors, and progressions.
A written teaching plan is necessary for conducting a great lesson.
How should communication be handled among ride leaders and instructors?
Communication should be seamless, with all co-instructors understanding their responsibilities.
Copies of the plan should be shared with co-instructors and assistants.
What effects do weather conditions have on trails?
Dry days make trails dusty and loose; rainy days make them slippery and unpredictable.
Checking weather and trail conditions is essential for safety.
What wildlife considerations should be made before a ride?
Check for wildlife warnings and sightings, especially for dangerous animals like grizzly bears or cougars.
Inform clients of necessary precautions based on local wildlife activity.
What factors should be considered when finalizing a ride route?
Group skill level, company policy, and rider experience.
Uphill and downhill rides require different fitness levels and technical skills.
What is an Emergency Action Plan (EAP)?
A systematic collection of critical information for responding to emergencies.
Ensures preparedness for unpredictable situations.
What should be checked before the skills lesson regarding mechanical equipment?
Ensure all equipment, rental bikes, cones, and features are in good working order.
Personal mountain bikes should also be maintained.
What is recommended for communication during rides?
Use radio communication between ride leaders and a base operator.
Cell phones may be unreliable; employers should provide radios.
What responsibilities do employers have regarding vehicles for ride routes?
Ensure vehicles are in good working order, have liability insurance, and comply with legal limits.
Vehicles should not store dangerous items.
Fill in the blank: The BICP advises a minimum _______ rider-to-instructor ratio.
2:1
True or False: A pre-ride meeting is only for discussing the weather.
False
What should instructors do to prepare for wildlife encounters?
Know company procedures and inform clients of necessary precautions.
Check with local trail authority for recent wildlife activity.
What is the first step in preparing paperwork for skills lessons?
Determine who owns the land you wish to work on and inquire about using it
This ensures you are compliant with property regulations before proceeding with the lesson.
What online booking system does BICP recommend for collecting important information?
Eventbrite or Bike reg
These systems help streamline the information-gathering process for skills lessons.
What is required to obtain a permit for skills lessons?
Liability insurance
Most landowners will not grant a permit without proof of liability insurance.
What must each rider sign before participating in a skills lesson?
A liability waiver
This document is crucial for legal protection.
Who must sign the liability waiver if the rider is a minor?
The parent/guardian
This ensures that legal consent is obtained for minor participants.
What type of information should registration forms collect about each rider?
Name, address, age, medical/allergy information, emergency contact, fitness level, previous mountain biking experience
This data is vital for ensuring the safety and well-being of participants.
What should instructors be aware of regarding riders’ medical information?
Current health issues and any recent or previous injuries
Understanding these factors is essential for managing safety during the ride.
What is the importance of carrying copies of registration forms?
Essential emergency planning item
These forms provide critical information in case of an emergency.
What are some vital medical alerts to watch for in riders?
- Blood conditions (clotting disorders)
- Heart issues
- Diabetes
- Anaphylactic allergies
These conditions can be life-threatening and require immediate attention.
What do most landowners require regarding liability insurance?
Being listed as an ‘Additional Insured’ and may require a Certificate of Insurance (COI)
This requirement protects landowners from potential claims arising from activities on their property.
What should instructors do if they are unsure about a rider’s medical condition?
Ask questions
It is important to gather all necessary medical information to ensure safety.
Fill in the blank: Each employer will have their own _______ to collect information about each rider.
registration form
This form is crucial for gathering relevant data about participants.
What may employers ask for in terms of medical information from riders?
- Existing medical conditions
- Past injuries
- Medical allergies
- Medications
- Medical card numbers
- Authorization for medical treatment for riders under 18
This information helps employers ensure a safe riding experience.
True or False: The permit process for skills lessons can sometimes take months.
True
Early inquiry into land use is essential to avoid delays.
What is the first task when riders arrive?
Complete a number of tasks during the period between arrival and ride departure.
What should you do to make a positive first impression on riders?
Introduce yourself, explain you are the instructor, and ask for their name.
Why is it important to greet the parent/guardian of a minor rider?
To instill confidence and trust in your ability and personality.
What information should you clarify with the parent/guardian?
Schedule for the day, route being ridden, pick-up times, and contact numbers.
What should you assess about your riders upon meeting them?
Names, riding experience, feelings about obstacles, and goals for the session.
What medical information should you know about each rider?
Any health concerns, including allergies and specific drug requirements.
What is the purpose of the rider assessment?
To start making key decisions about the group and ensure rider safety.
What are the key components of an equipment check?
Check bike fit, appropriate clothing, water, food, helmets, and gloves.
What does an ABC quick bike check include?
Air pressure, brakes, and chain functionality.
What is the ideal tire pressure range for mountain biking?
21-35 psi depending on tire size and rider.
How should the handlebars be checked?
Ensure they do not move side to side or rotate in the stem.
What is the first step in managing rider expectations?
Inform riders about the ride’s location, difficulty, and physical demands.
What should be included in a safety talk?
Clear and memorable safety points relevant to the session.
What should riders do if they become separated from the group?
Stop where they are and wait for the ride leader.
What is the recommended spacing between riders?
Two to three seconds or two ‘ghost riders’ lengths.
What is the purpose of a head count before departing?
To ensure all riders are accounted for.
What are the IMBA Rules of the Trail designed to promote?
Responsible and courteous conduct on shared-use trails.
What does ‘Leave No Trace’ mean in mountain biking?
Pack out what you pack in and avoid damaging trails.
What should cyclists do to control their bicycle?
Stay attentive and obey speed regulations.
What is the significance of the Three Essentials in mountain biking?
They are foundational skills for balance, stability, and safety.
Fill in the blank: The Three Essentials include pedals level with equal pressure, _____ on each brake lever, and eyes scanning ahead.
1 finger
What should riders do when approaching other trail users?
Give a friendly greeting or ring a bell.
What is the primary objective during the Pre-Ride Assessment?
Assess basic skills and provide guidance.
What must riders demonstrate during the Pre-Ride Assessment?
Neutral, ready, bike/body separation, and braking.
What must you observe everyone demonstrate before taking them on the trails?
Neutral, Ready, Bike/Body Separation – Forward and Back, Bike/Body Separation – Side to Side, Braking
What are the Three Essentials in mountain biking?
Pedals Level with Equal Pressure, 1 Finger on each Brake Lever at all times, Eyes scanning ahead
What do the Three Essentials help with in mountain biking?
Anticipation and reaction for maintaining Balance, Stability, and Control
The Three Essentials are the foundation of which elements?
The Ten Fundamental Elements
What is an example of a designated safe area for pre-ride assessment?
Smooth, flat terrain
How should riders be positioned during the pre-ride assessment?
Line up, creating a runway for passing in front of them
How is the side-to-side skill demonstrated?
By facing the group, allowing them to watch from a forward-facing view
What is the purpose of the Pre-Ride Assessment?
To ensure riders are ready for a safe and fun ride by observing basic skills.
How long does the Pre-Ride Assessment typically take?
15-25 minutes.
What is the Neutral position in mountain biking?
Tall, relaxed stance with slight bend in knees and elbows, weight in the feet.
What is the Ready position in mountain biking?
Crouched, athletic stance with deep bend in knees and elbows, elbows out, weight in the feet, light hands.
What should be observed during the Forward & Back body separation?
Low ready position, body movement forward or back, shoulders positioned accordingly.
What should be observed during Side to Side body separation?
Ready position, wide knees, hinge at the elbows, lean the bike without steering, keep torso still.
When do you use braking in mountain biking?
When slowing down or stopping without skidding.
What are the 3 Essentials in mountain biking?
- Pedals level with equal pressure
- 1 finger on each brake lever at all times
- Eyes scanning ahead.
What is the role of a Ride Leader during the Pre-Ride Assessment?
To offer guidance and correction for the safety of the group, not to act as a skills instructor.
What are the key skills the Ride Leader must observe?
- Neutral
- Ready
- Forward & Back
- Side to Side
- Braking.
What is an example of a safe area for conducting the Pre-Ride Assessment?
Smooth flat terrain.
True or False: The Pre-Ride Assessment is optional for riders who are familiar with the trails.
False.
Fill in the blank: The 3 Essentials are common to all mountain bike skills and help with maintaining _______.
[Balance, Stability, and Control].
What should the riders do during the Ride Leader’s demonstration?
Line up handle bar to handle bar to observe from a side view.
What is the primary responsibility of the ride leader during a session?
To conduct a safe and enjoyable lesson.
What is the general guideline for performing shoulder checks as a ride leader?
Every 5-10 seconds.
What should the lead instructor do if the group is climbing?
They can safely direct the group to the next stop while never losing sight of any group member.
What is the primary role of the sweep during a ride?
To monitor riders almost constantly by scanning ahead.
What should the sweep do if there is a problem in front of them?
Stop and communicate with the lead guide immediately.
What is one key communication guideline for ride leaders?
Use language/terms that are simple and understandable.
How should feedback be expressed by ride leaders?
Courteous, constructive, sincere, and respectful.
What should ride leaders do to motivate participants?
Help increase riders’ self-confidence, self-esteem, and self-image.
What is an essential task for instructors regarding stopping during a ride?
Stop frequently in safe areas.
What is the CODL method used for during stops?
Count, Observe, Describe, Look.
What should be monitored regularly during the ride?
Fatigue, overheating, fear, dehydration, and coldness.
What should a ride leader do if a rider is informally racing downhill?
Stop the group.
What should the first stop during a ride accomplish?
Check how everyone is feeling and make necessary adjustments.
What is one guideline for riding responsibly?
Lead by example.
What should you do if you encounter wildlife during the ride?
Be prepared to manage the group during a chance encounter.
What should you consider when choosing locations to stop?
Riders need to pull to the side quickly, re-enter safely, be visible, and not obstruct the trail.
What is the buddy system used for during rides?
To help riders monitor each other.
True or False: The sweep should overtake riders to monitor them effectively.
False.
Fill in the blank: The leadership skills required to conduct a safe ride include _______.
[Riding Responsibly, Stopping, Monitoring, Communication, Dealing with on-trail bike repairs, Responding to Incidents]
What is one of the considerations when spotting during assessment?
Never put yourself in a spotting situation where you might be injured.
What should you do at the wrap-up of a session?
Leave riders feeling special and reiterate positive experiences.
What should be logged after each ride?
Trail conditions, weather, incidents, and any other concerns.
What is the prerequisite for this course?
A current Basic First Aid and CPR certification is required.
What is the main purpose of the advice provided in the document?
The advice is general and is intended as a rough guideline only.
What should you do if there is an incident without injury?
Inspect the rider’s bike completely before they ride again.
What should be checked on the rider’s bike after an incident?
Brakes, wheel trueness, handlebar alignment, frame, and fork condition.
What should be done if First Aid treatment was used?
Complete an Incident Report Form.
What should you monitor after an incident where no injury is apparent?
Monitor for hidden injuries that may worsen with time.
What is the first task when reaching an injured person?
Ensure the safety of yourself, the group, and the area around the injured person.
What is one of the steps to take when assessing an injury?
Assess the mechanism of injury.
What should be done if the injury is minor?
Assess whether the rider should continue or arrange transportation.
What form should be filled out if an injured rider refuses medical care?
Refusal of Medical Care Form.
What should you do if a youth is injured?
Contact the parent/guardian as soon as possible.
What should you do for group members after an incident?
Provide reassurance and maintain composure.
What should you recommend if the injured person does not go to the hospital?
They should be checked by a physician as soon as possible.
What should be documented if the injured person is taken to a hospital?
Document the incident on the Incident Report Form.
What should accompany the injured person to the hospital?
The helmet should go with the injured person.
What should be included in the Incident Report Form?
Details of incident, witnesses, treatment administered, injury site diagram, names of all riders and instructors, status summary of the injured.
True or False: You should communicate with outside parties about the incident details.
False.
Fill in the blank: If you used your First Aid Kit, make sure to _______.
replenish any used supplies.
What should you do after an incident regarding communication?
Exercise extreme caution and do not discuss details with outside parties.
What is the overarching guideline regarding the advice provided?
It is not intended to replace your own First Aid training, certification, and experience.
What is a key attribute of an instructor regarding their approach to teaching?
Riders First – Instructors love to teach and want to help their riders succeed by understanding that the lesson is not about them, but about their riders.
What should instructors do to accommodate their group during a lesson?
Ride the pace, terrain, and distance that’s right for your group.
What is the importance of a ‘Never-Ending Desire to Learn’ for instructors?
A great instructor never stops learning and is always looking for ways to improve their riding and teaching.
How should instructors present themselves to their riders?
With confidence and energy to draw people to them.
What does effective communication entail for instructors?
Communicating clearly, precisely, and as quickly as possible.
True or False: Instructors should be inauthentic to fit a certain mold.
False – Instructors are honest, authentic, and 100% themselves.
What role do instructors play in promoting inclusivity?
Instructors are role models of inclusivity and encourage building community through mentorship.
What attitude should instructors maintain during lessons?
Fun, Energetic, Positive, and Confident.
How can instructors inspire confidence in their riders?
By maintaining a positive attitude and being comfortable.
What is a critical aspect of an instructor’s personality?
The ability to interact, relate, and motivate a variety of people.
Fill in the blank: Instructors must understand the _______ they are teaching.
[skills]
What is necessary for instructors to effectively teach skills?
Understanding the keywords and how they apply to each piece of the movement.
What should instructors be able to do with their own riding abilities?
Present accurate demonstrations of the skills being taught.
What is the expected speed and level of skill demonstration by instructors?
At the speed and level you want your riders to perform it.
How should instructors handle errors in rider movements?
Find errors and give corrections in a concise manner.
What is the effect of body language on teaching?
Body language is equally as important; it can influence the riders’ perception and confidence.
What should instructors do when things are going wrong during a lesson?
Find a way to stay positive.
True or False: Instructors should keep their arms crossed and hands in their pockets while teaching.
False – Instructors should open themselves up and avoid closed body language.
When should you start assessing your riders?
From the moment they arrive.
What is essential to create when meeting your riders?
An excellent first impression.
What information should you collect during rider assessment?
Names, riding experience, previous riding locations, feelings about obstacles, and lesson goals.
Why are first impressions important?
They set the tone for engagement and trust.
What should you do when meeting a minor rider?
Greet the parent/guardian.
What is the purpose of introductions with riders?
To understand their goals and share information about yourself.
What should you communicate to the riders about the lesson?
What to expect, including difficulty and physical demands.
What should you assess regarding the riders’ expectations?
If the objectives of the session meet their expectations.
What is a key component of rider expectations?
Understanding the degree of difficulty.
What should be checked before departing for the lesson?
Equipment must be in good working order.
What are some equipment checks to consider?
[“Does the bike fit the rider?”, “Is the seat height appropriate?”, “Are quick-release skewers secure?”, “Does the rider have appropriate clothing?”, “Do they have enough food and water?”, “Is everyone wearing proper protective equipment?”]
Fill in the blank: Icebreaker games can help develop _______ between riders.
camaraderie.
True or False: It is important to convey confidence to your riders.
True.
What should you do to instill leadership and bonding throughout the group?
Learn each rider’s name and their riding background.
What should you ask riders to ensure safety during the lesson?
If they feel the session is suitable for their capabilities.
What are the four primary learning styles mentioned?
Auditory, Visual, Kinesthetic, Reading and Writing
These styles represent different ways individuals learn and process information.
What does the BICP recommend for teaching methods?
The ‘TELL IT, SHOW IT, DO IT, REVIEW IT’ method
This method combines various teaching styles to accommodate different learning preferences.
Define Auditory learning.
Relating to the sense of hearing
Auditory learners benefit from verbal explanations and sound cues.
What is the primary teaching strategy for Auditory learners?
Using keywords and direct instruction
Keywords help auditory learners associate movements with verbal cues.
List some advantages of Direct Instruction.
- Provides exact information needed
- Clear and concise delivery
- Systematic approach
Direct Instruction is effective for delivering structured content.
What is Guided Discovery?
An interactive learning approach that encourages problem-solving
In this method, learners are guided to find answers rather than being given solutions outright.
What is a challenge of Guided Discovery?
Inexperienced riders may lack sufficient riding experience
This can hinder their ability to engage effectively with the learning process.
What is the focus of Visual Learning?
Learning through seeing or visual examples
Visual learners understand concepts better when they can observe them in action.
Describe Moving or Rolling Demonstration.
A visual example of proper on-bike movements
This method is effective for visual learners to see skills in action.
What should instructors avoid during on-bike demonstrations?
Talking while demonstrating
Speaking can distract visual learners; it’s better to demonstrate simply.
Define Kinesthetic learning.
Learning through physical activity
Kinesthetic learners gain skills by actively doing and practicing.
What is the main method for Kinesthetic learning?
Practice through repetition
Physical practice helps in ingraining movements and developing muscle memory.
What is a benefit of written information for learners?
Helps in taking notes and reviewing later
This method can support those who prefer Reading and Writing as a learning style.
What should instructors do during the review phase?
Allow for questions and note-taking
This reinforces learning and helps clarify any uncertainties.
What does the BICP encourage regarding teaching methods?
Utilizing a combination of methods
This approach addresses diverse learning preferences and enhances understanding.
What is a recommended tool for novice instructors?
Reference notes or a pocket toolbook
These tools can serve as cheat sheets to assist with teaching confidence.
What are the two teaching strategies used by BICP for mountain biking?
Controlled environment instruction (closed) and On-trail instruction (open)
These strategies are chosen based on various factors including the type of lesson and the rider’s skill level.
What determines the choice of teaching strategy for skill development?
- Whether leading a guided ride or teaching a structured lesson
- Available resources – trails, terrain, materials, obstacles
- Rider’s skill level – beginner, intermediate, advanced, competitive
- Age and maturity of the rider – youth or adult
- Expectations of participants
- Instructor’s experience, personality, and ability
These factors influence the effectiveness of the teaching approach.
What characterizes open skilled sports?
Require considerable anticipation in unstable or unpredictable environments
Examples include skiing, white-water rafting, mountaineering, mountain biking, and guiding.
What are closed skilled sports?
Do not require as much anticipation and occur in stable, predictable environments
Examples include gymnastics, diving, archery, velodrome, and indoor bike park riding.
What is Controlled Environment Instruction?
An instructional approach where the instructor controls the terrain, features, and practice patterns
This method is particularly effective for beginners.
What are the advantages of Controlled Environment Instruction?
- Instructor chooses the teaching site
- Control over the teaching environment
- Effective for teaching basic skills or fine-tuning specific skills
It allows for focused practice in a familiar setting.
What are the challenges of Controlled Environment Instruction?
Riders can tire quickly; monitoring for exhaustion or lack of focus is necessary
Environments like marked-off parking lots or pump tracks can be used.
What is the goal of teaching in a closed environment?
To give riders the ability and confidence to use skills in open trail environments
Familiarity with terrain reduces nervousness.
What is On-Trail Instruction?
An interactive instructional approach where the instructor has less control over the terrain
Riders must adapt to the terrain and make decisions.
What are the advantages of On-Trail Instruction?
Practical and real-life opportunities for riders to apply learned skills
This approach promotes hands-on learning.
What challenges are faced during On-Trail Instruction?
- Controlling the level of difficulty of terrain
- Keeping all riders practicing simultaneously
- Working with varying levels of ability
- Limited teaching materials
Access to facilities may also be poor.
How can combining Controlled Environment Instruction and On-Trail Instruction be beneficial?
It allows for focused skill development before practical application on the trail
This method enhances timing and coordination.
What are the advantages of combining teaching strategies?
- Pre-riding the chosen site
- Prepared materials beforehand
- Knowledge of required ability levels for the trail
This approach maximizes teaching effectiveness.
What challenges arise when combining teaching strategies?
Creating an emergency action plan and ensuring trail difficulty matches rider ability
This is crucial for practical application.
What is a pro tip for advertising mountain biking programs?
Describe the ride, challenges, and skills planned for the event
Setting clear expectations helps avoid surprises for riders.
What is the purpose of a teaching plan?
To help the instructor keep the structure of the lesson and target barriers in open environments
A teaching plan ensures organized instruction and maximizes learning time.
Why is selecting a suitable site for a skills lesson essential?
It ensures that riders can meet and learn effectively in a designated area
Examples of suitable sites include public parks, pump tracks, and community trail systems.
What is the first step in obtaining a site permit?
Determine who owns the land you wish to operate on
This may involve talking with private landowners or public land officials.
List the steps to obtaining a permit.
- Contact the land use manager/ranger
- Have a detailed plan for your event
- Submit your application
- Submit a copy of your general liability insurance
- Pay the required fee
The permitting process can take months, so planning early is crucial.
What should an Emergency Action Plan (EAP) include?
Familiarity with the area, trail features, and a detailed plan for emergencies
It’s important that emergency personnel can access the area in case of an emergency.
What facilities should be identified when choosing a site?
- Parking for clients
- Public washrooms
- Drinking water
- Shade or shelter
- Seating for breaks
- Secure areas for bikes
- Cell phone reception
- Nearby food stores and pharmacies
Safety is the primary concern, and convenience is desirable.
How does group size and ability affect site selection?
The area must be large enough for the entire group to practice simultaneously and suit their ability
Planning to bring teaching materials is also essential.
What should be considered for natural elements during a lesson?
- Weather conditions (hot, rainy, windy)
- Availability of shelter
- Extra gear (gloves, jackets, umbrellas)
- Rescheduling if conditions are unsafe
It’s important to ensure rider safety and comfort.
What is a skills site?
The designated area used for a skill lesson
Examples include flat grassy areas, pavement, or dirt.
What should a site design plan include?
- Practice pattern for riders
- Location of demonstration
- Spot for observation and correction
- Waiting area for riders
- Placement of obstacles
Keeping the design simple and organized is key.
True or False: You should try to operate on land without obtaining permission if it’s just for one time.
False
Operating without consent can damage future relationships with landowners.
Fill in the blank: A skills site is a designated area used for your _______.
[skill lesson]
What is the recommended duration for teaching a skill?
30-45 seconds or slightly longer for complex skills
What are the key components to use when teaching a skill?
- Keywords
- Clear wording
- Good body language
- Positive tone of voice
- Eye contact
What is the first step in the BICP guidelines for teaching a skill?
Name the Skill, Keywords, Static Demonstration
What percentage of the teaching time should be spent on Practice, Progressions, and Static Holds?
70%
What is the purpose of naming the skill during instruction?
To use the correct and full name for the skill
What should be explained regarding where the skill is used?
Give examples within the riders’ ability to avoid intimidation
What are keywords in the context of teaching a skill?
A list of three to five words describing specific movements
What is essential for an instructor’s demonstration?
Proper technique and showing the keywords in action
How should an instructor’s demonstration be performed?
Immediately after stating the keywords and without speaking
What is the benefit of exaggerating movements during a demonstration?
Helps riders see the moves more clearly
What should the location of the demonstration consider?
Visibility for riders and environmental factors like sun and wind
What should be done after the demonstration?
Ask for questions to ensure understanding
What is the goal of the lesson supposed to provide?
A task for the practice session
What is crucial for rider practice to improve?
Receiving proper feedback and corrections
What is the purpose of a good lesson wrap-up?
To round off the lesson and reinforce learning
What should an instructor express during the wrap-up?
Feelings about the lesson and recognition of riders’ improvements
Fill in the blank: The first step in the timeline of teaching a skill is to _______.
[Name the Skill, Keywords, Static Demonstration]
True or False: Static demonstrations can be useful for riders struggling with a skill.
True
What is the main responsibility of an instructor in error detection?
To find errors in the rider’s technique and help correct them.
What must instructors develop to effectively observe riders?
A Method for Observation.
Why is it important to memorize the Ten Fundamentals and Three Essentials?
Riders will not be able to accomplish intermediate and advanced skills if they have fundamental errors that are not corrected.
What should instructors memorize for each skill?
The Key Words for each skill.
What is the initial phase to observe riders during skill execution?
SET-UP phase.
What phases should instructors observe after the SET-UP phase?
MOVE and FOLLOW THROUGH phases.
What is a recommended method for reviewing rider movements?
Video Analysis.
What is the purpose of a static demonstration?
To help riders who do not understand the move or cannot feel it.
What does the BICP recommend for the method of correction?
The ‘PCP’ method (positive, constructive, positive).
What is the advantage of silently observing the error before giving correction?
It allows quick interaction with the rest of the group.
What is a challenge of the silent observation approach?
It is not best used on new or inexperienced riders who need more feedback.
When is it best to explain the error to the rider?
When riders ask, ‘Tell me what I am doing wrong.’
What should instructors do when they cannot identify an error?
Make it a guided discovery process.
What should instructors avoid letting interfere with a rider’s learning?
Their ego.
What two options do instructors have if a skill jeopardizes safety and they can’t identify the error?
Regress the skill or have the riders take a break.
What is one technique for managing a group during corrections?
Bring the group together and explain the skill again.
Fill in the blank: The instructor’s job is to find errors in the rider’s technique and help _______.
[correct them]
True or False: Video Analysis is only useful for one-on-one instruction.
False.
What is a skill progression?
A skill progression increases the level of difficulty of a skill.
Why is it important for riders to feel success and see improvement?
It is important as it helps challenge and improve riders in a safe and controlled environment.
What should be included in a teaching plan regarding skill progressions?
Prepare skill progressions that go beyond the level you expect to teach.
What is a key strategy for introducing skill progressions?
Introduce all progressions in small steps to improve technique and build confidence.
What should instructors avoid when teaching progressions?
Do not teach progressions beyond your expertise or training.
What are the risks of teaching beyond one’s expertise?
Risk of giving incorrect information and jeopardizing the safety of yourself and your riders.
Name a way to progress a skill.
Practice a static exercise.
Fill in the blank: To progress a skill, you can add _______ and coordination to the skill.
timing
How can the size of features be adjusted in skill progression?
Increase the size of features.
What does increasing the frequency of the skill involve?
Increasing how often the skill is practiced or performed.
What is an example of increasing the consequence of the skill?
Increasing the stakes or challenges involved in performing the skill.
How can speed be manipulated in skill progression?
Increase or decrease the speed of the approach.
What is an open-skill scenario?
Adding another skill before or after the main feature.
What should instructors be prepared to do as they progress riders?
Be prepared to regress them as well.
What is a beneficial way to build riders’ confidence?
Present a challenge or progression and then regress to something easier.
What is the PRO-TIP regarding the end of a lesson?
End a skill lesson or guided ride on a positive note.
Why is it important to celebrate success at the end of a lesson?
It encourages riders to feel successful and may motivate them to progress further.
What are the two types of success that can be measured in a teaching context?
The success of the rider and the success of the instructor.
What factors should be considered when selecting a teaching strategy?
- Who are you teaching (youth/adults)?
- What is the rider’s ability (beginner, intermediate, advanced)?
- What skill are you teaching?
- Is the location appropriate for the skill?
What should be included in a teaching plan?
- Site selection meeting requirements
- Permit acquisition
- Site design plan
- Keywords for skill lesson
- Knowledge of common errors and corrections
- Pocket toolbook or cue cards
What are important aspects of communication as an instructor?
- Be approachable, direct, and straightforward
- Learn and use riders’ names
- Make eye contact
- Give individual attention
- Show enthusiasm in voice and body language
How can an instructor create a positive learning environment?
- Recognize facial expressions
- Reduce frustrations
- Avoid repetitive corrections
- Use different teaching methods
- Incorporate breaks if needed
What is the instructor’s responsibility regarding technical knowledge?
Teach within your ability and knowledge, analyze and correct errors with positive feedback.
Why is follow-up important after a lesson?
To improve performance and receive accurate feedback from riders.
What methods can be used to collect feedback from riders?
- Online survey
- Paper survey
- Phone call
What should evaluation forms focus on?
- Venue
- Weather
- Instructor
- Comfort in questions
What are examples of questions to ask in evaluation forms?
- Where did you hear about the clinic?
- Were your expectations met today?
- How did you feel about today’s clinic?
- Would you recommend this clinic to others?
- What did you like most about the clinic or Instructor?
- What could we improve?
What is the purpose of follow-up calls or emails after a clinic?
To provide a professional touch and address issues arising in evaluation forms.
What should an instructor do if a rider is injured during a clinic?
Make a follow-up call to prevent a bad outcome and keep the rider happy.
What is self-evaluation and what should it include?
Honest reflection on the lesson, logging thoughts, and recording specific information regarding an injury.
What factors should be considered during self-evaluation?
- Location of the skill lesson
- Time of day
- Weather
- Number of riders
- Skill and lesson clarity
- Rider success
What is the first of the Ten Fundamentals?
Neutral Position- Ready Position- Ready State
What is the second of the Ten Fundamentals?
Bike/Body Separation
What is the third of the Ten Fundamentals?
Pedal Position
What is the fourth of the Ten Fundamentals?
Eye Movement
What is the fifth of the Ten Fundamentals?
Braking
What is the sixth of the Ten Fundamentals?
Steering
What is the seventh of the Ten Fundamentals?
Speed
What is the eighth of the Ten Fundamentals?
Gearing and Cadence
What is the ninth of the Ten Fundamentals?
Timing and Coordination
What is the tenth of the Ten Fundamentals?
Pressure Control
What are the Ten Fundamentals used for?
Techniques for Balance, Stability, and Control while riding
These fundamentals help assess and improve riding technique.
What is the first of the Ten Fundamentals?
Neutral Position- Ready Position- Ready State
What is the second of the Ten Fundamentals?
Bike/Body Separation
What is the third of the Ten Fundamentals?
Pedal Position
What is the fourth of the Ten Fundamentals?
Eye Movement
What is the fifth of the Ten Fundamentals?
Braking
What is the sixth of the Ten Fundamentals?
Steering
What is the seventh of the Ten Fundamentals?
Speed
What is the eighth of the Ten Fundamentals?
Gearing and Cadence
What is the ninth of the Ten Fundamentals?
Timing and Coordination
What is the tenth of the Ten Fundamentals?
Pressure Control
What is critical to safe and achievable skill progression for a rider?
Correct application of the Ten Fundamentals
What is the main goal of instructors regarding the Ten Fundamentals?
Ensure riders maintain Balance, Stability, and Control
True or False: The Ten Fundamentals can be used as a checklist for instructors.
True
Fill in the blank: The Ten Fundamentals help determine the cause and effect of a rider _______.
error
What are the Three Essentials in mountain biking?
- Level Pedals/Equally Weighted
- One Finger Covering Each Brake Lever at All Times (Index Finger)
- Eyes Scanning Ahead
These essentials help riders maintain Balance, Stability, and Control.
What is the first of the Three Essentials?
Level Pedals/Equally Weighted
This involves starting with level pedals on flat ground, equally weighted on both feet.
What is the second of the Three Essentials?
One Finger Covering Each Brake Lever at All Times (Index Finger)
Riders with small hands may need to use two fingers but should progress to using only the index finger.
What is the third of the Three Essentials?
Eyes Scanning Ahead
This includes picking the riding line and committing to it.
Why is the index finger ideal for one-finger braking?
The index finger has an independent tendon, separate from the other fingers.
Using the index finger allows better grip on the handlebars while maintaining braking control.
What is a recommended teaching practice regarding the Three Essentials?
Start your course or clinic with a description and a static visual demonstration of the Three Essentials.
No need to repeat this for every skill taught thereafter unless riders struggle.
True or False: Riders should always use two fingers when braking.
False
Riders should progress to using only their index finger for braking.
Fill in the blank: The Three Essentials help riders maintain ______, Stability, and Control.
Balance
Mastery of these essentials is crucial for effective riding.
What should be done if riders are not grasping the Three Essentials?
Revisit the Three Essentials with an individual or the entire group as needed.
This ensures riders build good habits.
What is the Neutral Position?
A tall and relaxed stance with a slight bend in the elbows and knees, centered over the bike with level pedals.
What are the key observations for the Neutral Position?
- Hips high and centered above the bottom bracket
- Front and rear wheels equally weighted
- Rider is loose and relaxed
What is the purpose of the Ready Position?
It serves as the start and finish position for most skills, allowing for a dynamic range of movement.
What are the two forms of the Ready Position?
- Tall Ready
- Low Ready
Describe the Tall Ready Position.
Maintains balance with a slight bend in the elbows and knees, engaging muscles.
What are the key characteristics of the Tall Ready Position?
- Slight bend in elbows and knees
- Elbows out
- Heavy feet/light hands
Describe the Low Ready Position.
Maintains readiness with a deeper bend in the elbows and knees, enhancing traction and stability.
What are the key characteristics of the Low Ready Position?
- Deep bend in elbows and knees
- Elbows out
- Heavy feet/light hands
What distinguishes the Ready Position from the Neutral Position?
Ready Position is prepared for action with engaged muscles, while Neutral Position is casual and loose.
What is the Ready State?
A mental state where riders are alert and prepared to react quickly to trail challenges.
What are the signs of a rider in a Ready State?
- Confident and alert facial expression
- Eyes focused on the chosen line
- Steady and controlled breathing
- Correct use of the Ten Fundamentals
What is Bike/Body Separation Forward used for?
To maintain balance and stability while climbing or descending.
What are the key observations for Bike/Body Separation Forward?
- Hips in front of the saddle
- Shoulders forward of handlebars
- Elbows bent and out for stability
What is Bike/Body Separation Back used for?
To maintain balance and stability while descending.
What are the key observations for Bike/Body Separation Back?
- Hips behind the saddle
- Arms extended but not locked
- Body kept in a level plane
What is Bike/Body Separation Side to Side used for?
To maintain balance and stability while cornering or adjusting to terrain demands.
What are the key observations for Bike/Body Separation Side to Side?
- Bike leans without steering the front wheel
- Rider in a ready position with bent, open knees
- Weight through feet (heavy feet/light hands)
What is important about the rider’s body when using Bike/Body Separation Side to Side?
The body remains still while the bike leans.
Fill in the blank: The Neutral Position is used when cruising on _______.
flat, easy terrain.
True or False: The Ready Position is a static position.
False
What should riders focus on during the dynamic move from front to back?
Keeping equal weight through feet.
What is a pro tip for maintaining balance during Bike/Body Separation?
Focus on keeping equally weighted pedals.
What are the critical components of pedal position?
Pedal position, pressure, and technique
What is the starting point for the pedal position?
Level pedals
Where should the ball of the foot be positioned relative to the pedal axle?
Centered or slightly forward
What is the ideal foot wedge position?
Front foot heel down, back foot toe down
What should be observed when a rider is coasting on easy terrain?
Equal weight on each pedal
What is the role of the ankle joint in pedal control?
It should not be rigid; extension and flexion are used for stability and control
What is the benefit of utilizing a foot wedge?
Provides a rock-solid connection from the rider to the bike
What is the heel-down ankle position used for?
Bracing against forces of descending and braking
What does the toe down ‘claw’ position help control?
The rear wheel or both wheels in the air
What should be observed when the rider is braking or descending?
Heel down, knee, and hips behind the forward pedal
What type of pedals are suited for technical riding and beginners?
Flat pedals
What is a disadvantage of clip pedals?
Riders may develop ‘lazy feet’
What is the recommended shoe type for riding with flat pedals?
Specific flat soft-soled riding shoes
What should be ensured regarding cleat placement on clip pedals?
Feet must be in the correct position and equally weighted
Why is it recommended to learn skills on flat pedals?
To train feet to be active and engaged
What is a preferred stance in pedal position?
The foot position chosen for coasting and descending
What should be observed regarding a rider’s preferred stance?
Whether the left or right foot is in front
What is the effect of power and speed on skill deficiencies?
They can mask skill deficiencies
Fill in the blank: A rider using the heel-down ankle position should have their __________ down.
Heel
True or False: Clip pedals are generally considered less energy efficient than flat pedals.
False
What is the result of applying pressure forward and backward through each pedal?
Equal pressure through both feet and a balanced connection to the bike
What does Eye Movement refer to?
The process of a rider’s eyes scanning the terrain ahead, choosing and committing to the line to be ridden.
Why is committing to a line important in Eye Movement?
It establishes a line of sight, allowing the rider to anticipate the exact location for initiating moves.
How do the eyes influence a rider’s feelings?
The eyes send signals to the brain that are processed into feelings of confidence, caution, or fear.
What technique can be enhanced by Eye Movement?
Visualization, which allows riders to ‘practice’ moves or trail features in their mind.
What should riders practice alongside direct line of sight?
Using peripheral vision.
How does speed affect Eye Movement?
Riders should scan further ahead as speed increases and closer to the front wheel at very slow speeds.
What does a confident facial expression indicate in terms of Eye Movement?
It usually indicates correct eye movement.
What is the role of head movement when changing direction with the eyes?
The head should turn when the eyes make a significant change in direction.
What is a Pro Tip for Eye Movement?
Riders must adjust their eye movement distance and speed to match their skill level.
What is the primary function of Braking?
To slow down, control speed, or stop.
What is essential for proper braking techniques?
Understanding correct brake lever set-up, terminology, and performing safety checks.
What should the index fingers be doing at all times?
Resting lightly on each brake lever 100% of the time.
What is the importance of applying both front and rear brakes?
To ensure equal pressure and gradual changes in braking (modulation).
What position should the rider’s forward leg be in during braking?
The heel should be down to counteract braking forces.
What are the KEYWORDS associated with Braking?
- Ready
- Modulate Both Brakes
- Bracing Leg (Heel Down)
- Stop
What is the goal for riders regarding braking?
To use one-finger braking (index finger).
What does Steering refer to?
Changing direction on the trail.
How do steering dynamics differ at slow versus high speeds?
At slow speeds, the front wheel is turned; at high speeds, the bike is leaned.
What should be observed during slow-speed steering?
The rider should have weight in their hands to maintain stability on the front wheel.
What does Bike/Body Separation help maintain?
Balance, stability, and control.
What should be observed for appropriate steering technique?
The steering technique should match the speed of the bike.
What should a rider be doing during slow-speed maneuvers?
Turning the front wheel, not leaning the bike.
What is an important element in safely progressing skills on the trail?
Controlling and gauging speed
Speed can make a skill more difficult or challenge the rider when slowed down.
What difficulties do riders face when moving at speeds below their comfort zone?
Difficulty with balance and stability
Riders may struggle to maintain control.
What risks do riders encounter when moving at speeds above their comfort zone?
Risk of being out of control and potential harm
This risk affects both the rider and other trail users.
What descriptive keywords can be used for Teaching the Skill to describe speed?
WALK, JOG, RUN
These terms help riders visualize the speed needed.
Why is it important for instructors to demonstrate at the required speed?
To provide a visual snapshot of the approach pace
This helps riders understand the speed needed for practice.
What must be observed regarding a rider’s speed?
- Is gear selection appropriate for the speed?
- Is the rider’s speed appropriate for the skill?
- Is the rider’s speed within their comfort zone?
What factors must Gearing and Cadence be appropriate for?
- Terrain
- Skill
- Rider’s speed and skill level
What determines a rider’s Cadence?
The combination of Gearing and Speed
Cadence is measured in Revolutions Per Minute (RPM).
What is the ideal cadence for flat terrain?
About 70-90 RPM
Riders should aim for a smooth spin during the pedal stroke.
What is the typical cadence when climbing?
About 50-70 RPM
This lower cadence helps maintain traction on steep uphill sections.
How should riders adjust their gear choice when descending and climbing?
- Harder gear when descending
- Easier gear when climbing
What should be avoided on older bikes during gear selection?
Cross chaining
This refers to positioning the chain from the big ring to the big cog or from the small ring to the small cog.
What is the consequence of pushing a hard gear with a low RPM?
Muscle fatigue before the ride is finished
This can also hinder the rider’s ability to initiate moves.
What can small errors in timing and coordination lead to?
Disastrous consequences, especially in complex skills
Timing errors are easier to correct than coordination errors.
What should be checked before progressing a skill?
Errors in timing or coordination
Ensure the rider can perform the move on demand.
What are the key aspects to observe regarding timing and coordination?
- Correct Order
- Correct Movement
- Correct Moment
What is Pressure Control used for?
To maximize or minimize traction through tires
This involves subtle movements to maintain balance and stability.
What should a rider maintain in their Ready Position?
Little to no pressure on their hands
This allows for better control through the feet.
What areas can riders impact through Pressure Control?
- Feet
- Hands
- Body
- Gearing and Cadence
- Tire pressure
- Braking
What is a key to staying balanced on the bike?
Equal pressure through both feet
This helps maintain control and stability.
What is a pro tip for riders new to flat pedals?
Be in approximately 1-2 gears harder than in clip pedals
This helps keep feet on the pedals and maintain pressure.
What are the Three Essentials focused on by the Ride Leader?
The Three Essentials are the foundational skills for riders.
What is the purpose of the Ten Fundamentals?
To improve a rider’s ability to perform skills.
What should instructors observe when starting a ride or lesson?
The Ten Fundamentals.
What is the duration of a Pre-Ride Assessment Session?
15-25 minutes.
Name the first skill instructors should observe during a Pre-Ride Assessment.
Neutral Position/Ready Position/Ready State.
Name the second skill instructors should observe during a Pre-Ride Assessment.
Bike/Body Separation – Forward and Back.
Name the third skill instructors should observe during a Pre-Ride Assessment.
Bike/Body Separation – Side to Side.
Name the fourth skill instructors should observe during a Pre-Ride Assessment.
Braking.
What is a key benefit of the Pre-Ride Assessment Session?
Allows instructors to make basic corrections and build a rider’s confidence.
What should instructors do if they are instructing returning riders?
Customize the Pre-Ride Assessment Session to reflect the skills for that day.
What might be used as a warm-up/assessment if focusing on Cornering?
Bike/Body Separation Side to Side and Braking.
What is a recommended practice for quickly touching on core skills?
Use a ‘Simon Says’ type of warm-up game.
What should instructors observe about the rider’s eyes during the Pre-Ride Assessment?
Are the eyes scanning ahead and picking lines?
What should riders do with their fingers when braking?
Resting on each brake lever at all times.
How should a rider apply pressure when braking?
Increasing pressure gradually and releasing pressure gradually.
What should a rider maintain while riding?
A balanced position.
What is essential for front-to-back and side-to-side stability?
Bike/body separation.
How should a rider coast and descend?
With equal weight on the pedals.
What type of steering should riders use?
Appropriate steering.
How should a rider’s muscles be while riding?
Engaged and active, not rigid and locked up.
What should a rider use for the terrain?
The best gear and cadence.
What should riders stay within for speed?
Their comfort zone.
What is necessary for the timing and coordination needed during the ride?
The rider’s skill level.
True or False: A skill can be progressed before mastering the Ten Fundamentals.
False.
What is the purpose of breaking down a skill into phases?
To help instructors recognize key bike and body movements and the correct sequence of moves.
What are the two types of skills mentioned?
Three Phase Skills and Five Phase Skills.
What are the phases of a Three Phase Skill?
- SET UP
- THE MOVE
- FOLLOW THROUGH
What are the phases of a Five Phase Skill?
- SET UP
- INITIATION OF MOVE
- FORCE-PRODUCING MOVE
- CRITICAL INSTANT
- FOLLOW THROUGH
What is the key difference between the THE MOVE in a Three Phase Skill and a Five Phase Skill?
In a Three Phase Skill, movements appear simultaneous; in a Five Phase Skill, THE MOVE is divided into three distinct parts.
What occurs during the INITIATION OF MOVE phase?
The rider begins the action that will produce force.
What is the significance of the CRITICAL INSTANT phase?
It is the moment of success or failure resulting from previous movements.
What does the FOLLOW THROUGH phase include?
Movements used after the completion of the skill to prepare for the next move.
Fill in the blank: The phases are not intended to be directly communicated to your riders; instead, use the _______.
[KEYWORDS]
True or False: The first and last phases are the same for both Three Phase and Five Phase skills.
True
What should instructors study to identify critical timing movements?
The key bike and body movements and the correct sequence of moves.
What is the role of the phases in skill analysis?
To measure successful skill performance and assist with error detection and correction.
What is the goal of the FOLLOW THROUGH phase?
For the rider to be ready for the next move.
What is the Center of Mass (COM)?
The balance point of an object, specifically the bike and rider, located just in front of the rider’s navel.
The COM moves if either the rider or bike changes position.
What does Base of Support (BOS) refer to?
The contact patch where the bike tires touch the ground and the imaginary area between these patches.
When only one wheel is on the ground, the BOS is the contact patch between that tire and the ground.
Define Line of Gravity (LOG).
The straight path from the Center of Mass to the center of the earth, which is always vertical.
Generally, the LOG should fall through the bottom bracket.
What are the three basic principles of stability?
- Lower the Center of Mass (COM)
- Increase the Base of Support (BOS)
- Bring the Line of Gravity (LOG) closer to the center of the Base of Support (BOS)
These principles arise from the relationship between COM, LOG, and BOS.
How can a rider increase stability by adjusting their Center of Mass?
By lowering their Center of Mass (COM).
Examples include crouching on climbs and lowering shoulders in turns.
What happens to stability when the Base of Support (BOS) decreases?
Stability decreases.
This is evident when only one bike wheel is touching the ground.
What is the relationship between the Base of Support and tire width?
Increasing the width of the tires slightly increases the Base of Support (BOS).
Wider tires have a larger area of contact with the ground.
What is the effect of the Line of Gravity (LOG) on a rider’s stability?
Stability increases as the Line of Gravity (LOG) moves closer to the center of the Base of Support (BOS).
Riders have maximum stability when LOG is centered over BOS.
True or False: A rider is more stable when the Line of Gravity (LOG) falls outside the Base of Support (BOS).
False.
The bike and rider are unstable in this position.
Fill in the blank: Stability increases when the Center of Mass is _______.
[lowered].
Fill in the blank: The Base of Support is largest when both wheels are on the ground and the bike is on _______.
[flat terrain].
What does the Foot Wedge technique involve?
The rider has the front foot heel down and the back foot toe down CLAW, creating equal pressure through both feet
This technique helps maintain contact with the bike in various terrains.
What is the purpose of the Body Wedge technique?
The rider claws both pedals and braces their shoulders and arms forward and down onto the handlebars, creating an opposing force
This technique enhances stability and control while riding.
What is the Lunge technique in biking?
A quick forward throw of the bike initiated by bringing the shoulders over the handlebars and a rapid push of the front wheel or handlebars
This technique helps in maneuvering the bike effectively.
Describe the Load technique.
A heavy and forceful movement starting in a Tall Ready position, dropping hips, bending knees, and applying strong downward pressure through the pedals
This technique compresses the bike for better control.
What occurs during the Explode technique?
The rider pushes away from the ground through the feet, continuing until arms and legs are fully extended, creating a lifting motion
This technique follows the Load and enhances the rider’s ability to lift the bike.
What does the Foot Wedge technique involve?
The rider has the front foot heel down and the back foot toe down CLAW, creating equal pressure through both feet
This technique helps maintain contact with the bike in various terrains.
What is the purpose of the Body Wedge technique?
The rider claws both pedals and braces their shoulders and arms forward and down onto the handlebars, creating an opposing force
This technique enhances stability and control while riding.
What is the Lunge technique in biking?
A quick forward throw of the bike initiated by bringing the shoulders over the handlebars and a rapid push of the front wheel or handlebars
This technique helps in maneuvering the bike effectively.
Describe the Load technique.
A heavy and forceful movement starting in a Tall Ready position, dropping hips, bending knees, and applying strong downward pressure through the pedals
This technique compresses the bike for better control.
What occurs during the Explode technique?
The rider pushes away from the ground through the feet, continuing until arms and legs are fully extended, creating a lifting motion
This technique follows the Load and enhances the rider’s ability to lift the bike.
What is the Neutral Position?
A balanced position that achieves equal weighting of the front and rear wheels
This position is essential for maintaining balance while riding.
Where is the Neutral Position used?
When cruising on flat, easy, and less technical terrain to conserve energy or rest
This position is particularly useful in less demanding riding conditions.
List the keywords associated with the Neutral Position.
- Tall, Relaxed (“Loose”) Stance
- Slight Bend in Elbows and Knees
- Equally Weighted Pedals
- Continue
These keywords summarize the key aspects of the Neutral Position.
What type of demonstration should the instructor perform for the Neutral Position?
A side view demonstration at jogging pace
This helps learners visualize the correct posture and balance.
What is the location recommended for the demonstration of the Neutral Position?
Flat terrain, dirt or grass, open area
An unobstructed space is ideal for clear demonstrations.
What is the site selection for the demonstration?
Cone zone basic runway 2.5 ft width by 24 ft length
This specific size allows for adequate space for practice.
What is the goal of the lesson involving the Neutral Position?
To move smoothly from a Neutral Position to a Tall Ready and then to a Low Ready Position using all Ten Fundamentals
This progression is key to mastering riding techniques.
What is the initial stance of the rider when entering the cone zone?
Tall, Relaxed Stance
The rider maintains a comfortable and upright posture.
What should be the speed of the rider when entering the cone zone?
Jogging pace
This speed allows for better control and balance.
What is the body position of the rider while coasting?
Balanced body position with Slight Bend in Elbows and Knees
This position aids stability while riding.
What does Equally Weighted Pedals mean for the rider?
The rider has equal pressure on the front and rear wheels
This helps maintain balance and control.
What should the hips’ position be in relation to the bike?
Hips are high and centered over the bike
This position ensures better weight distribution.
What action does the rider take when exiting the cone zone?
Continues pedaling
This helps maintain momentum after the maneuver.
Fill in the blank: The rider has a _______ in Elbows and Knees while coasting.
Slight Bend
What is the definition of the Neutral Position in cycling?
Equal weight distribution through the pedals allows for traction on the rear wheel and control of the front wheel. This keeps the rider balanced.
Describe the positioning of the rider in the Neutral Position.
The rider is centered over the bike with the pedals level.
What is the Ready Position in cycling?
The rider is in an athletic stance with a dynamic range of movement, moving from a low to a tall position as needed.
Where is the Ready Position used in cycling?
On rough terrain, setting up for features, and anywhere the rider needs to be ready to respond to the trail.
List the key components of the Tall Ready Position.
- Neutral
- Slight Bend in Elbows and Knees
- Elbows Out
- Heavy Feet/Light Hands
- Neutral
List the key components of the Low Ready Position.
- Neutral
- Deep Bend in Elbows and Knees
- Elbows Out
- Heavy Feet/Light Hands
- Neutral
What are keywords in the context of teaching the Ready Position?
Describing words used to teach the skill.
What is the purpose of the Phase Breakdown in cycling instruction?
To assist the instructor in gaining a deeper understanding of the skill by precisely breaking down crucial bike/body movements.
What is the starting position for a rider entering the cone zone?
Neutral Position
The rider should approach at a jogging pace.
What is the speed recommended for the rider entering the cone zone?
Jogging pace
This allows for better control and readiness.
What are the two types of ready positions for a rider?
(Tall Ready) and (Low Ready)
These positions involve different bends in elbows and knees.
What characterizes the (Tall Ready) position?
Slight Bend in Elbows and Knees
Hips are high in this position.
What characterizes the (Low Ready) position?
Deep Bend in Elbows and Knees
Hips are low and centered over the bike.
What is the importance of elbow positioning in the ready positions?
Elbows Out
This provides balance and stability.
What does ‘Heavy Feet/Light Hands’ refer to?
Engagement of arms, legs, and core muscles
This principle aids in maintaining control.
What is the final position a rider returns to after exiting the cone zone?
Neutral Position
This marks the end of the movement sequence.
What is the primary purpose of a strong Ready Position?
It serves as a foundation for every move made on two wheels.
What are the key components required for a Ready Position?
Appropriate use of all Ten Fundamentals.
In the Ready Position, which muscles are engaged?
Muscles in the arms, legs, torso, and core.
What phases of skill execution does the Ready Position relate to?
The set-up and follow-through phase.
What mental state should a rider demonstrate when in a Ready Position?
Mentally prepared, alert, and focused.
List the signs of a rider demonstrating a Ready State.
- Confident and alert facial expression
- Eyes focused on the chosen line
- Steady and controlled breathing
- Correct use of the Ten Fundamentals
What is the recommended approach for GROUP MANAGEMENT during practice?
Have the riders come through one at a time and give clear instructions.
What should be included in the instructions for riders during GROUP MANAGEMENT?
- Practice patterns
- Where to enter the cones
- Perform the skill
- Exit the cones
- Return to the starting position
What is the best METHOD OF OBSERVATION for monitoring rider performance?
Position yourself on the outside of the cone zone and walk from the start to the end.
What is the sequence for ERROR DETECTION AND CORRECTION?
Positive – Constructive – Positive.
What is an example of a cue for the rider’s pedals?
Level pedals, equal pressure in pedals.
This cue helps the rider ensure their pedals are in the correct position.
What should you check if a rider cannot stand up?
The rider’s foot position on the pedals.
Proper foot positioning is crucial for balance and control.
How can you encourage riders to practice standing up?
Encourage the riders to practice for several seconds to get them out of the saddle.
This helps build confidence and strength.
What does it indicate if a rider cannot stand up without leaning or hanging off the back of the handlebar?
The rider’s center of mass is not where it should be.
Correct positioning is essential for balance.
What practice can help a rider who cannot balance through their feet?
The foot wedge.
This technique assists in achieving better balance.
What cue should you give if a rider is swerving around?
Look up.
Looking ahead improves focus and direction.
What should you check if a rider cannot or is not getting low?
Check that the rider is creating a hinge at their hip.
A proper hip hinge is critical for lowering the body effectively.
What should you take note of regarding the rider’s knees?
Re-address the deep bend of the knees.
Proper knee bending is important for effective riding posture.
What should you check to ensure the rider’s seat is correctly adjusted?
Make sure the seat is lowered.
An appropriate seat height is vital for rider control.
What is a method to teach riding skills effectively?
Teach the skill in smaller steps.
Progressions help ensure proficiency before advancing.
What is the purpose of the BICP ride standard?
To test riders for certification.
This standard ensures riders meet specific competency levels.
What is the first skill progression for riders?
Practice moving from a Neutral Position to a Ready Position on flat terrain
What is introduced in Progression Two?
The FOOT WEDGE
What are the key instructions for riders using the Foot Wedge?
Use the Foot Wedge, Front Foot Heel Down, Rear Foot Toe Down, and loosen grip on the handlebar
What should riders focus on while practicing the Ready Position with the Foot Wedge?
Looking ahead and not pinching the bike with their knees
What does the phrase ‘HEAVY FEET’- ‘LIGHT HANDS’ refer to in the context of riding?
A technique for maintaining balance while riding
What is added in Progression Three to the riding practice?
A small rollable feature (less than 4 inches high)
What is the focus for riders in Progression Three?
Practice the Ready Position while riding over a small rollable feature and maintaining a balanced position
What is the first step in the Off-Bike Demonstration - Ready Position?
Have the rider stand next to their bike.
What cue should be given to the rider in the Ready Position demonstration?
Drop their chest more to lower the center of mass.
In the On-Bike Static Hold - Ready Position, what does the instructor do?
Grasp the stem or handlebar while standing to the side of the bike.
Where should the rider mount the bike in the On-Bike Static Hold?
Standing on a six o’clock positioned pedal.
What should the rider do with their feet during the On-Bike Static Hold?
Put both feet on the pedals and stand.
What is a key cue for the rider to find balance on the pedals?
Find level pedals with equal pressure on their feet.
What is the goal of the rider moving from Neutral to Ready Position?
Feel balanced with equal pressure on their feet.
What does ‘Feeling light in their hands and heavy in their feet’ indicate?
A balanced position.
In the Off-Bike Demonstration - Foot Wedge, what position should the rider’s feet mimic?
The pedal position on the bike.
What should the rider press into the ground with their front foot?
The heel.
What feeling should the rider notice while performing the Foot Wedge exercise?
Trying to split the ground between their feet.
What is the purpose of practicing the transition from Low Ready to Neutral Position?
To understand the difference in body positioning.
In the On-Bike Static Hold - Foot Wedge, what should the rider create with their feet?
The FOOT WEDGE.
What is the key position for the rider’s feet in the FOOT WEDGE?
Front foot heel down and rear foot toe down.
What is the purpose of the Push-Up Exercise demonstration?
To show stability differences with elbows out vs. elbows in.
What should the rider notice when using a narrow grip in the push-up?
How unstable it feels.
What should the rider do after feeling the stability of elbows out in push-ups?
Take note of how much more stable and stronger they feel.
What is the final step in the training session?
Have the riders leave on a positive note.
What should the instructor remind riders of during the wrap-up?
Their accomplishments.
What is the purpose of Bike/Body Separation Forward and Back?
Helps the rider maintain stability when Climbing or Descending on the trail.
This technique is crucial for balance during various riding conditions.
Where is Bike/Body Separation Forward and Back used?
To maintain balance and stability while climbing or descending.
It is particularly important on trails.
List the keywords associated with Forward and Back.
- Low Ready
- Slide the Body Forward (Shoulders in Front of Bars)
- Slide the Body Back (Hips Behind the Saddle)
- Level Plane
- Ready
These keywords encapsulate the key actions and positions related to the technique.
Fill in the blank: The position of _____ involves sliding the body forward with shoulders in front of the bars.
Bike body separation forward
This position is essential for maintaining control while descending.
True or False: Bike/Body Separation Forward and Back is only used for descending.
False
It is used for both climbing and descending.
What does it mean to ‘Slide the Body Back’?
Hips Behind the Saddle
This position helps in descending for better stability.
What is indicated by the term ‘Level Plane’ in the context of Bike/Body Separation?
A balanced position maintained while riding.
It ensures optimal control and stability.
What is the initial position of the rider when entering the cone zone?
Low Ready Position
The rider enters in a position prepared for movement.
What is the recommended speed for the rider during the exercise?
Jogging pace
This speed allows for controlled movement.
What movement involves sliding the body forward with shoulders in front of the bars?
Slide the Body Forward
This movement helps in maintaining balance while riding.
What does the rider do when they slide their body back?
Hips move back behind the saddle
This movement is crucial for maintaining a stable riding position.
Describe the body position when the rider slides their body forward.
Shoulders move in front of the handlebar, back kept flat
This ensures a level plane while moving forward.
What is the body position when the rider slides their body back?
Hips behind the saddle, back kept flat
This helps in maintaining a stable posture.
What should the rider keep in mind while moving on a level plane?
Keep the body still on a Level Plane
Stability is essential for effective movement.
What position should the rider return to after the movement?
Ready Position
This position prepares the rider for the next action.
What is crucial for maintaining balance and stability while performing the move?
Strong foot wedge
A strong foot wedge helps keep pressure on the feet.
What may happen to the cranks during the move?
They may rotate slightly
However, the foot should not drop.
What is the first step to check if the rider is balanced?
Check the rider’s Ready Position
What should the rider’s pedals be like for balance?
Level pedals with equal pressure
What is the concept of ‘Heavy Feet/Light Hands’?
A principle to maintain balance while riding
What should you look for to help the rider stay balanced?
A strong foot wedge
What technique can reinforce the rider’s balance?
Static hold
What should the rider do if they push themselves back to the Ready Position?
Re-address pressure in the feet and a strong foot wedge
What should the rider do if they raise their shoulders and shift their hips?
Re-address keywords and ensure simultaneous hip and shoulder movement
What is important for the rider when they drop a foot with movement?
Maintain level pedals with equal pressure
What should you not see when the pedal rotates slightly?
One foot drop toward the ground
What should the rider practice to improve their foot wedge technique?
Off-bike foot wedge demonstration
What is the first progression for practicing bike body separation?
Have the riders practice going from a Ready Position to Forward, and Ready to Back, one after the other.
What is the focus of the second progression in bike body separation?
Bike/Body Separation Forward and Back as one smooth steady movement.
In the second progression, how should the body be positioned?
The body should remain still on a level plane.
What is introduced in the third progression for practicing bike body separation?
Add rolling terrain.
What specific terrain is suggested for the third progression?
A set of rollers.
Fill in the blank: The first progression involves practicing from a Ready Position to _______.
Forward
Fill in the blank: In progression two, the riders practice Bike/Body Separation _______ and Back.
Forward
What is the first step in the off-bike demonstration for body separation?
Stand beside the bike.
How do you demonstrate sliding the body forward?
Slide the body forward with the hips in front of the saddle and shoulders in front of the bars while maintaining a level plane.
What is the method to slide the body back?
Extend the arms and move the hips back behind the saddle while maintaining a level plane.
What is the purpose of the picnic table exercise in an on-bike static hold?
To simulate climbing by placing the front wheel on a bench or large rock.
In the picnic table exercise, where is the instructor positioned?
To the left side of the bike.
What position should the left pedal be in for the rider to step onto?
The six o’clock position.
What should the instructor do with their hands during the picnic table exercise?
Place the left hand on the front tire at the fork arch and the right hand on the stem or outer left edge of the handlebar.
What should the rider do before mounting the bike?
Engage the front brake to prevent the front wheel from rolling backward.
What is the term used for the position of the rider’s hands just above the grips?
Light hands (Hollow hands).
What does Bike/Body Separation Side to Side help the rider achieve?
Keeps their body-centered and stable while leaning the bike from one side to the other.
Where is Bike/Body Separation Side to Side used?
To maintain balance and stability while adjusting to the demands of the terrain.
List some terrain types where Bike/Body Separation Side to Side is applicable.
- Skinnies
- Rock gardens
- Cornering
Define the term ‘Low Ready’ in the context of Bike/Body Separation Side to Side.
[key learning term]
Define the term ‘Wide Knees’ in the context of Bike/Body Separation Side to Side.
[key learning term]
Define the term ‘Hinge at Elbows’ in the context of Bike/Body Separation Side to Side.
[key learning term]
What action is performed with the bike during Bike/Body Separation Side to Side?
Lean the bike side to side.
What should the rider do to maintain stability during Bike/Body Separation Side to Side?
Keep the body still.
What is the readiness position referred to in Bike/Body Separation Side to Side?
Ready.
What is the speed at which the rider enters the cone zone?
Walking pace
This sets a controlled environment for practicing bike movements.
What position should the rider be in when entering the cone zone?
Low Ready Position
This position prepares the rider for the upcoming movements.
What are the key body movements for leaning the bike?
Wide Knees, Hinge at Elbows, Lean the Bike Side to Side, Keep the Body Still
These movements work together to allow the bike to lean while maintaining balance.
What does ‘Wide Knees’ accomplish in the bike leaning process?
Creates space for the bike to lean
This is essential for proper body positioning during the maneuver.
What is the purpose of hinging at the elbows?
Allows the bike to lean to the side
This helps in controlling the bike’s center of gravity during the movement.
What should the rider do with their arms while leaning the bike?
Extend one arm and bend the other arm at the elbow
This action helps in effectively leaning the bike to maintain balance.
What is the rider’s body position relative to the bike while leaning?
Keep the Body Still
This is crucial for maintaining balance as the bike leans.
What should the rider maintain to stay balanced while leaning the bike?
Equally weighted pedals
This helps in counterbalancing the body’s weight and ensures stability.
What should the rider do after leaning the bike?
Return to a Ready Position
This prepares the rider for the next phase of riding.
What should the rider engage to create pressure through the feet?
Foot wedge
This technique aids in maintaining balance and control.
What happens to the bike’s feel as the rider leans side to side?
The bike should feel light
This sensation indicates that the rider is effectively managing weight distribution.
What shifts up and down naturally as the rider leans the bike?
The pedals
This movement is a natural response to the bike’s lean and helps in maintaining balance.
What is a key factor for a rider to maintain balance?
Level pedals with equal pressure – Heavy Feet/Light Hands
A strong foot wedge is also important for balance.
What should be checked if a rider cannot get the bike to lean?
The rider’s seat height and knee position
Ensure the rider’s knees are not squeezing the saddle or top tube.
What position should the rider’s elbows be in to facilitate bike leaning?
Elbows should be out
This allows for a hinge motion at the elbow.
What needs to be relaxed for effective bike leaning?
Shoulders should be relaxed and in a Neutral Position
Pressure in the feet should also be maintained.
What might indicate a rider is losing balance while leaning?
Not maintaining equal pressure on the feet
This can lead to instability.
What should be checked if a rider is zig-zagging instead of riding straight?
The rider is steering with hands rather than leaning the bike
Speed may also need to be assessed.
Fill in the blank: A high seat limits the movement of the bike, making it difficult for the rider to _______.
lean
True or False: The rider should look down while riding to maintain balance.
False
The rider should look where they want to go.
What is a recommended action if the rider’s shoulders are moving as the bike leans?
Reinforce hinging at the elbows
Check the rider’s Ready Position.
What technique can be used to help a rider who cannot stay balanced?
Use a static hold as needed
This can help reinforce balance.
What is the initial speed for the first demonstration in bike body separation progressions?
Jogging pace.
In Progression One, what should riders focus on while practicing side to side movements?
Lean and counterbalance.
What is the main action in Progression Two?
Increase the leaning of the bike.
What does Progression Three require riders to do?
Practice Bike/Body Separation Side to Side at a walking pace.
In Progression Three, what should riders ensure about the front wheel?
Keep the front wheel traveling in a straight line.
What is the focus of Progression Four?
Hold the lean of the bike while counter-steering.
In Progression Four, what should riders aim to maintain while leaning the bike?
A straight line.
Fill in the blank: In Progression One, riders practice going from one side to the other side with _______ movements.
small
True or False: In Progression Two, riders reset after leaning to one side.
True.
What is the final goal of the Bike/Body Separation Side to Side practice?
To maintain control while leaning and counter-steering.
What is the first step in the off-bike demonstration for side to side balance?
Stand beside the bike
This is the initial position to start the demonstration.
How do you demonstrate leaning the bike during the off-bike demonstration?
Push one handlebar down toward the ground and straighten that arm
This action illustrates how to lean the bike effectively.
What must the other arm do while leaning the bike?
Bend at the elbow
This movement is essential for maintaining balance.
What should riders do to get a feel for the side to side movement?
Lean the bike to both sides
This practice helps riders understand the dynamics of balance.
What is the first action in the on-bike static hold for side to side balance?
Have the rider pedal towards you in Ready Position and ask them to come to a stop
This sets the stage for the static hold exercise.
What should the instructor do after the rider comes to a stop in the on-bike static hold?
Take a hold of their handlebar and ask them to lock both brakes
This ensures the bike is stable for the exercise.
What is the next step after locking the brakes in the on-bike static hold?
Lean the bike slightly one way
This demonstrates how the bike should be positioned for the rider to adjust their body.
What should the rider be asked after the bike is leaned during the on-bike static hold?
Which way they think they should lean their body weight
This encourages the rider to engage with the concept of balance.
What is the main purpose of braking?
To help the rider slow down or stop in a safe and controlled manner while modulating both brakes.
When is braking used?
When slowing down or stopping without skidding on various terrain.
What are the four key keywords associated with braking?
- Ready
- Modulate Both Brakes
- Bracing Leg (Heel Down)
- Stop
What is the first phase of braking?
Set Up in a Low Ready Position.
What speed should riders be at during the Set Up phase?
Jogging pace.
What does ‘Modulate Both Brakes’ entail?
Applying equal pressure to both brake levers to slow down or stop.
What is the role of the bracing leg during braking?
The rider uses it to counteract braking forces and prevent weight from shifting forward.
What should a rider do as they come to a stop?
Put a foot down on the ground.
What happens if the rider’s hips shift in front of the heel of their bracing leg?
Pressure control is lost.
What must riders do as speed increases to prevent skidding?
Slide their body back to add more weight to the rear wheel.
What must riders do when the terrain steepens and speeds increase?
Drop both heels and use their feet and legs to brace against forward forces.
What should instructors check if a rider is having problems applying brakes?
- That the brakes are working correctly
- That the rider can reach the brake levers
What common mistake do riders make when skidding the rear wheel?
They react by letting go of the rear brake and then suddenly reapplying it.
What is one way to help riders build confidence with braking?
Applying the bracing leg.
What should be checked if a rider is losing control of the front wheel?
The rider’s Center of Mass and body position.
What is the first progression in skill development for braking?
Practice braking on flat terrain at a fast walking pace and coming to a complete stop.
What is the second progression in skill development for braking?
Add a timing line on the ground.
What is the third progression in skill development for braking?
Increase speed to jogging pace while practicing braking.
What should an off-bike demonstration of braking modulation illustrate?
The importance of using both brakes.
What is the purpose of the on-bike static hold demonstration?
To help the rider feel the difference with and without a bracing leg.
What should instructors observe before teaching braking techniques?
A rider’s braking technique and finger position on the levers.
What is the recommended distance for brake lever position from the end of the handlebar?
2.5-3.5 inches (6-9 cm).
What should be checked for disc brakes?
- Lines and cylinders for leakage
- Pads centered to the rotors
- Signs of brake failure
What should be checked for rim brakes?
- Tires for pad rubbing
- Pad alignment and wear
- Wobbles in wheels
What is the definition of ‘Threshold’ in braking?
The point where braking power stops a wheel from rotating.
What does ‘Modulation’ refer to in the context of braking?
The progressive force required to activate your brakes.
What is a ‘Bracing Leg’?
The front foot is on the pedal with the heel down to hold the rider’s weight from shifting forward.
What is the purpose of shifting in cycling?
Shifting helps riders maintain proper speed and cadence before or during a change in terrain.
Where is shifting used?
Shifting will be used everywhere.
What are the key keywords associated with shifting?
- Seated Tall Ready
- Surge
- Soft Pedal
- Shift
- Continue
What is the goal of the lesson on shifting?
Riders should be able to shift through appropriate gearing for the terrain without dropping, breaking, or hearing significant drive train noise.
What is the first phase in the shifting process?
Set Up: Seated Tall Ready
What is the second phase in the shifting process?
The Move: Surge, Soft Pedal, Shift
What does the surge help the rider achieve?
The surge gives just enough time for the rider to decrease the load/pressure on the drive train.
What must the rider do during the soft pedal phase?
The rider must decrease the load/pressure on the drive train.
What should the rider do after shifting?
Continue pedaling.
Fill in the blank: The rider should not look at the _______ when learning to shift.
shifter display
True or False: Riders should shift gears without considering the feel of their pedaling.
False
What is the method of observation during the demonstration?
Set yourself to the outside of the cone zone (side view).
What is the first progression in teaching shifting?
Have the riders practice shifting through one gear at a time.
What is the second progression in teaching shifting?
Have the riders practice shifting through two gears at a time.
What is the third progression in teaching shifting?
Have the riders practice shifting on command.
What is the fourth progression in teaching shifting?
Have the riders practice shifting into an easier gear during a gentle climb.
What is soft-pedaling?
Pedaling with light pressure through the pedal stroke to reduce tension on the chain.
What is downshifting?
A shift that takes the drive train to an easier feeling gear ratio.
What is upshifting?
A shift to a harder gear ratio, used for going faster.
What are the types of mountain bike shifters?
- Twist shifters
- Trigger shifters
- Thumb shifters
- Electronic shifters
What is the function of electronic shifters?
They require no cables and are powered by a battery to shift gears.
What is Ratcheting?
A type of pedaling that moves the bike forward without a full pedal stroke.
Where is Ratcheting used?
To keep the pedals from hitting obstacles, such as in rock gardens or over logs, and to maintain speed on off-camber terrain.
What are the key movements in the Ratcheting technique?
- Seated Tall Ready
- Partial Back
- Power Pedal Forward
- Repeat
- Continue
What is the goal of the Ratcheting lesson?
To generate forward momentum without using a full pedal stroke and to understand the pressure needed in the drive train.
What is the first phase of the Ratcheting skill?
Set Up: Seated Tall Ready - The rider enters the cone zone in a Seated Tall Ready Position.
What does the ‘Partial Back’ phase involve?
The rider’s front pedal backpedals Partial Back from level pedals up to the power position at 1 o’clock.
In the Ratcheting technique, what does ‘Power Pedal Forward’ entail?
The rider Power Pedals Forward on the front pedal down to the 4 o’clock pedal position.
What is the ‘Critical Instant’ in the Ratcheting technique?
The rider then Power Pedals Forward on the front pedal down to the 4 o’clock pedal position.
What should a rider do during the ‘Continue’ phase?
The rider exits the cone zone and Continues pedaling.
What is a Pro Tip for teaching Ratcheting?
Have the rider start in a seated position before progressing to standing to understand foot movements.
What should riders remember about their forward foot while Ratcheting?
The forward foot is not always the power foot; riders should ratchet with both feet.
What is an example of a common error in Ratcheting?
The rider cannot understand the power pedal or struggles with timing, coordination, or strength.
What is the first progression in teaching Ratcheting?
Seated Tall Ready Position - practice Ratcheting on flat ground or slightly uphill for a minimum of three Ratchet pedal strokes.
What is the second progression in teaching Ratcheting?
Standing Tall Ready Position - practice Ratcheting on flat ground or slightly uphill for a minimum of three Ratchet pedal strokes.
What is the third progression that adds an element of brake control?
Add Brake Control - practice Ratcheting from the Standing Tall Ready Position while modulating the brakes.
What is the definition of ‘Power Position’?
When the front pedal ratchets back from level pedals to the top of the pedal stroke to the 1 o’clock pedal position.
What does ‘Power Pedal’ refer to?
When the rider pedals from the top portion of the pedal stroke at 1 o’clock and stops at the 4 o’clock pedal position.
What is Riding Straight Lines?
A slow-speed skill that helps the rider maintain balance when riding on narrow features.
Where is Riding Straight Lines used?
On bridges, features like ladders or skinnies, and narrow straight portions of single track.
List the key concepts associated with Riding Straight Lines.
- Tall Ready
- Focus Ahead
- Weight in Hands
- Bike/Body Separation (Side to Side)
- Continue
What is the goal of the lesson on Riding Straight Lines?
To ride narrow lines or an elevated feature (skinny) at slow to moderate speeds while maintaining balance and control.
What is the Tall Ready position?
The rider enters the cone zone in a Tall Ready Position.
What should the rider focus on during the move phase?
- Focus Ahead
- Weight in Hands
- Bike/Body Separation (Side to Side)
What does the Follow Through phase entail in Riding Straight Lines?
The rider exits the feature and continues pedaling.
Fill in the blank: Riding straight lines requires a keen sense of _______.
[body position awareness]
What should riders do before entering the cone zone?
Shift into a medium gear.
What is the method of observation during the lesson?
Position yourself at the exit of the feature (front view) and encourage the riders where to look towards the exit.
True or False: Riders should look at their front wheel to maintain balance.
False
What happens if the rider’s weight is too far back?
It takes the weight off the front wheel, causing the wheel to wander off the line.
What should riders do when they are challenged and their body is too low?
Remind them that the hips must be high for the best balance and stability.
What is the first progression for teaching Riding Straight Lines?
Practice with Easy Line, a narrow row of cones 6-8 inches wide.
What is the second progression for Riding Straight Lines?
Practice on a 2 x 6 board resting on the ground.
What is the third progression for Riding Straight Lines?
Practice intentionally riding off the board to change line commitment.
What is the fourth progression for Riding Straight Lines?
Practice on an elevated feature 3-6 inches high, such as a skinny.
What is a pro tip for maintaining balance at slow speeds?
Help the rider reduce anxiety with deep breaths, visualizations, focus, and relaxation.
What is the Rock Dodge?
A slow-speed skill where the rider uses very sharp turns to avoid small features on the trail.
Where is the Rock Dodge commonly used?
When climbing a single track to avoid rocks and other small features on the trail.
What are the key keywords associated with the Rock Dodge?
- Tall Ready
- Steer
- Rear Wheel Awareness
- Continue
What is the goal of the Rock Dodge lesson?
To learn how steering the front wheel affects the tracking of the rear wheel while avoiding small features at slow to moderate speeds.
What is the first phase of the Rock Dodge skill breakdown?
Set Up
What position should the rider be in during the Set Up phase?
Tall Ready Position
What is the recommended speed for the rider during the Rock Dodge?
Walking pace
What is the second phase of the Rock Dodge skill breakdown?
The Move
What must the rider do as soon as the front hub passes the rock?
Steer the front wheel sharply
What is the third phase of the Rock Dodge skill breakdown?
Follow Through
What should the rider do after the front wheel has traveled past the rock?
Straighten the front wheel to resume its original path.
What technique should the rider use for balance and stability during the turn?
Bike/Body Separation
What is the purpose of using a rear brake drag during the Rock Dodge?
To control or adjust the speed on the approach.
What should the instructor observe during the Rock Dodge demonstration?
The timing of the steer and ratchet pedal
True or False: The rider should focus on the rock while performing the Rock Dodge.
False
What is the first progression in teaching the Rock Dodge?
Practice around one cone in the middle of the cone zone.
What is the second progression in teaching the Rock Dodge?
Practice around two cones spread out 15 ft apart.
What is the third progression in teaching the Rock Dodge?
Practice around four plastic cones in a square formation about 12 ft apart.
What is the fourth progression in teaching the Rock Dodge?
Practice around taller objects, requiring a ratcheting of the pedals.
What is an off-bike demonstration for the Rock Dodge?
Instruct riders to walk their bike through the cones, turning sharply when the hub matches or is in front of the cone.
What game can be played to wrap up the Rock Dodge lesson?
‘Cow pie’, where riders practice avoiding cones while riding.
What is Small Circles?
A slow-speed skill where the front wheel is steered through tight turns.
Where are Small Circles used?
For riding tight turns on the trail.
List the key keywords associated with Small Circles.
- Tall Ready
- Weight in Hands
- Focus Through Turn
- Steer
- Bike/Body Separation
- Continue
What is the goal of the Small Circles lesson?
Riders should be able to ride a small circle 8 ft (2.4 m) across in both directions while maintaining balance, stability, and control.
What is the first phase keyword in the Small Circles teaching points?
Set Up
What position should the rider be in when entering the circle?
Tall Ready Position
During the Move phase, what does the rider need to focus on?
Weight in Hands, Focus Through Turn, Steer, Bike/Body Separation
What is the method of observation for the instructor?
Position yourself on the outside (side view) back of the circle.
True or False: Riders should only enter the circle one at a time.
True
What is an example of error detection when a rider is falling to the inside?
Use Bike/Body separation to counterbalance the bike and have riders point the inside knee into the turn.
What should a rider do if they are falling to the outside of the circle?
Ensure they are leaning the bike in the correct direction and creating proper Bike/Body separation.
Fill in the blank: The BICP ride standard is used for testing riders for _______.
[certification]
What is the first progression in teaching Small Circles?
Practice a Small Circle 10 ft across, working the basic movements one step at a time.
What is the second progression in teaching Small Circles?
Add a Ratchet Pedal Stroke while practicing Small Circles 10 ft across.
What is the third progression for Small Circles?
Reduce the size of the Small Circle to 8 ft across and control speed with rear brake modulation.
What is the fourth progression when teaching Small Circles?
Change to a Figure 8 pattern while practicing Small Circles.
What is a pro tip for riders who are nervous about Small Circles?
Start with a larger circle and make it smaller as they feel more comfortable.
What should riders do to maintain balance during Small Circles?
Use a ratchet pedal stroke and apply equal pressure in the pedals.
What additional technique can riders use to control speed during Small Circles?
Drag or gently apply the rear brake.
What is a Switchback?
A trail that cuts sharply from one direction to the other while going up or down a section of trail.
What are the key movements involved in negotiating Switchbacks?
The key bike/body movements include:
* Set Up
* Line Choice
* Focus Through Turn
* Steer
* Continue
What is the goal of the lesson on Switchbacks?
To negotiate a set of Switchbacks in both directions and a variety of grades.
What does ‘Focus Through Turn’ entail?
The rider turns their head and upper body, scanning ahead toward the exit.
What is the correct position for the rider in Climbing Switchbacks?
The rider shifts their weight forward and low over the front wheel for better front-end stability and steering.
What is the proper technique for Descending Switchbacks?
The rider gets in a Low Ready Position, keeps their Center of Mass low, and maintains equal pressure on the pedals.
Fill in the blank: The rider must create equal pressure in the _______.
pedals
What should the instructor do during the demonstration of Switchbacks?
Perform a demonstration for each progression at a jogging pace.
What is the importance of Bike/Body Separation?
It helps maintain balance with weight in feet.
What is the method of observation for instructors?
Position yourself at the entrance to the first switchback at the inside of the turn.
What is the first progression for practicing Switchbacks?
Practice Switchbacks on flat grassy terrain created with cones, with a minimum of two turns.
What should riders do before moving to the next progression?
Practice Switchbacks in both directions, Climbing and Descending.
What is the error detection and correction approach?
Positive – Constructive - Positive.
True or False: Riders should always keep their pedals level with equal pressure when descending.
True
What is the second progression for practicing Switchbacks?
Add an uphill and practice on a Green-easy trail, with a minimum of two turns.
What happens if a rider’s weight is too far back during descending?
They will be unable to lean the bike and will not be able to steer through the turn.
What should the group management include for Switchback practice?
Clearly lay the switchback pattern in the grass and mark the entrance, turns, and exit with different colored cones.
What is the third progression for practicing Switchbacks?
Change the terrain to a Blue, non-technical trail, with a minimum of two turns.
What is the fourth progression for practicing Switchbacks?
Change the terrain to a Blue-Moderate technical trail, with a minimum of two turns.
Fill in the blank: The rider lowers their Center of Mass to maintain a balanced _______.
Ready Position
What is Cornering?
Cornering is when the rider leans the bike using Bike/Body separation for stability while riding through a turn.
Where is Cornering skill used?
Changing direction on the trail on flat, sweeping turns.
List the keywords associated with Cornering.
- Low Ready
- Lean Bike, Look
- Right the Bike
What is the goal of the Cornering lesson?
To maintain a balanced position while leaning the bike through a 90-degree corner at moderate speeds.
What is the first phase in the Cornering breakdown?
Set Up
What does the rider do in the Set Up phase?
The rider approaches from the outside of the corner in a Low Ready Position.
What is the second phase in the Cornering breakdown?
The Move
What are the actions involved in ‘The Move’ phase?
- Lean the bike into the turn
- Extend the inside hand down
- Bend the outside elbow
- Look through the corner towards the exit
What is the third phase in the Cornering breakdown?
Follow Through
What does the rider do in the Follow Through phase?
The rider Rights the Bike and continues along the exit line.
What should the rider maintain through the turn for balance?
Equally weighted pedals.
What is the method of observation during Cornering practice?
Position yourself to view your riders entering from a front view and turn with them for a side view.
True or False: The rider should lean their body into the corner for stability.
False
What should the instructor do to correct a rider whose bike remains upright through the corner?
Focus on equally weighted feet to ensure proper lean.
Fill in the blank: The rider’s _______ foot should remain level to ensure safe cornering.
inside
What happens if the rider’s inside foot is down at the bottom of the pedal stroke?
It reduces pedal-to-ground clearance and may cause the pedal to strike the ground.
What correction should be made if a rider is over-steering during the turn?
Focus on foot wedge and create more pressure through the feet.
List the skill progressions for teaching Cornering.
- Progression One: Practice in a wide sweeping 90-degree turn focusing on Lean and Look
- Progression Two: Add the Low position before entering the turn
- Progression Three: Add speed at a Jogging pace
What is the BICP ride standard used for?
Testing riders for certification.
What is the Seated Climb?
The Seated Climb is a climbing technique that uses minimal upper-body movement and relies on lower body power from muscles like the gluteus, quadriceps, hip flexors, and hamstrings.
Where is the Seated Climb typically used?
The Seated Climb is used for riding moderately steep and long inclines on non-technical terrain.
What should the rider do before entering a climb?
Shift into the appropriate gear while scanning ahead to choose the riding line.
What is the goal of the Seated Climb lesson?
To climb easy and moderate slopes efficiently in a seated balanced position.
What position should the rider’s shoulders be in during the Seated Climb?
Shoulders should shift forward to maintain balance.
What do the elbows do in a technical grade climb?
Elbows turn out to provide better control.
Fill in the blank: The rider’s hips should move ______ for steeper climbs.
forward
What must the rider do as the climb subsides?
Maintain a balanced position by bringing the upper body up and back into a more upright seated position.
What is the first progression in teaching the Seated Climb?
Practice the Seated Climb on a Green-easy climbing trail with no technical difficulty.
What should the rider do when climbing steep grades?
Apply more weight on the front wheel to maintain balance by bending elbows and tucking them into the sides of the body.
True or False: The rider’s upper body should remain upright during a steep climb.
False
What is a key observation method for assessing the rider’s position?
Position yourself to the outside (side view) of the climb mid-way.
What should the instructor do if the rider’s front wheel is wandering?
Lower their upper body and add weight to the front end of the bike.
Fill in the blank: The elbows should be ______ when the terrain is technical.
turned out
What does the rider need to check if they are losing traction of the rear wheel?
Ensure hips are correctly placed on the seat and check the gear being used.
What is the second progression in the Seated Climb lesson?
Practice the Seated Climb on a Blue climbing trail with a steeper grade, with no technical difficulty.
What is the BICP ride standard used for?
Testing riders for certification.
What should the instructor demonstrate for each progression?
Perform a demonstration of the Seated Climb technique.
What is required for the rider’s upper body during non-technical steeper grades?
Lower the upper body closer to the front wheel while bending at the hips.
What is the third progression in the Seated Climb lesson?
Add shifting during the climb on a Blue climbing trail with a steeper grade.
Fill in the blank: Riders should practice dismounting a climb using the ______.
climbing dismount
What is the Standing Climb technique?
A powerful technique that consumes more energy from the quadriceps and upper body
When is the Standing Climb technique used?
On short, steep climbs that are not overly technical or loose, and as a break during a long-seated climb
List the keywords associated with the Standing Climb technique.
- Shift Gears
- Stand Up
- Power Pedal (Rocking)
- Pull
- Continue
What is the goal of the Standing Climb lesson?
To develop good timing and coordination when rocking the bike from side to side while standing to power for the climb
What are the three phases of the Standing Climb?
- Set Up
- The Move
- Follow Through
What does the rider do in the Set Up phase?
Shifts gears to the appropriate gear before entering the climb and scans ahead to choose the riding line
What is the speed recommended during the Set Up phase?
Walking pace
What actions are performed in the Move phase of the Standing Climb?
- Stand Up
- Power Pedal (Rocking)
- Pull
Describe the Power Pedal action during the Standing Climb.
The rider uses a Power Pedal on each down stroke, shifting weight towards the rear of the bike to add weight and traction
What should the rider do during the Follow Through phase?
Continue pedaling and maintain a balanced position by bringing the upper body up and back into a more upright seated position
What is an important practice to help riders understand the rocking motion?
Practice arm and grip movements while the bike rocks
What is the method of observation for the Standing Climb technique?
Watch the riders from the top of the climb using a front view to observe side-to-side rocking
True or False: The bike should rock from side to side while the rider powers through the climb.
True
What should be checked if the bike is swerving from side to side?
The timing of the pull on the handlebar
What should a rider do if the rear wheel loses traction?
Use a power pedal on each down stroke while shifting weight towards the rear of the bike
What is the first progression for teaching the Standing Climb?
Practice the Standing Climb on a Green-Blue climb with no technical difficulty
What is the second progression for the Standing Climb?
Practice on a Blue-Moderate climb with a short steep grade, using a power pedal while shifting weight
What is the third progression for the Standing Climb?
Add shifting during the climb, practicing on a Blue-Moderate climb and shifting into an easier gear at the crest
What is the Crouched Climb?
A technique for maintaining balance and stability while climbing short sections of technical terrain.
Where is the Crouched Climb used?
In short portions of technical terrains, such as rock gardens.
List the keywords associated with the Crouched Climb.
- Shift Gears
- Shoulders Low
- Elbows Out
- Hover Above Saddle
- Power Pedal
- Continue
What is the goal of the Crouched Climb lesson?
To maintain balance and traction on the rear wheel using subtle Bike/Body separation movements while hovering above the saddle.
What are the key bike/body movements in the Crouched Climb?
- Shift Gears
- Shoulders Low
- Elbows Out
- Hover Above Saddle
- Power Pedal
- Continue
What should the rider do before entering the climb?
Shift Gears to the appropriate gear.
What is the recommended speed for performing the Crouched Climb?
Walking pace.
During the Crouched Climb, what position should the rider’s shoulders be in?
Shoulders should be low over the handlebar.
What should the rider’s elbows be like during the Crouched Climb?
Elbows should be bent and out for stability.
What should a rider do with their hips during the Crouched Climb?
Hips should be lifted and hover above the saddle.
How does the rider’s weight shift during the Crouched Climb?
Weight shifts back during the Power Pedal phase and forward during the non-power phase.
What should the rider focus on while climbing?
The rider should focus ahead on the line.
What should the rider do as the climb subsides?
Maintain a balanced position by bringing the upper body up and back into a more upright seated position.
What should the rider adjust for easier climbing in the crouched position?
Adjust seat height to an inch or more below the height used for the seated climb.
What is a key aspect of group management during the Crouched Climb practice?
Have riders come through one at a time and wait off to the side until the last rider has come through.
What is the best method of observation for the Crouched Climb?
Position yourself to the outside (side view) of the climb mid-way.
True or False: The rider’s hips should be too far back when climbing.
False
What is the first progression for teaching the Crouched Climb?
Practice on a Green-Blue technical trail until the riders ‘get the feel’ for the crouched position.
What is the second progression for the Crouched Climb?
Practice on a Blue-Moderate technical trail, focusing on balance and stability.
What is the third progression for teaching the Crouched Climb?
Combine with other skills on a Blue-Moderate-technical trail.
What is Restarting on a Climb?
A technique that allows the rider to get back on the bike and start climbing again from a standing still position.
When is Restarting on a Climb used?
Anytime the rider needs to start after stopping.
List the key keywords associated with Restarting on a Climb.
- Lock
- Lean Bike
- Power Forward
- Push
- Release (Brakes)
- Continue
What is the goal of the lesson on Restarting on a Climb?
To restart successfully on technical climbs.
What is the first phase keyword in the teaching points for Restarting on a Climb?
Set Up
What does the rider do during the Set Up phase?
Locks the brakes, leans the bike towards the ground foot, and positions the forward foot at the 1 o’clock position.
What is the second phase keyword in the teaching points for Restarting on a Climb?
The Move
What actions does the rider perform during The Move phase?
Powers Forward, Pushes off the ground, and Releases the brakes.
What is the third phase keyword in the teaching points for Restarting on a Climb?
Follow Through
What does the rider do during the Follow Through phase?
Continues pedaling forward smoothly and brings their body onto the bike.
Fill in the blank: On the first pedal stroke, the rider should pedal forward smoothly to avoid _______.
overpowering and losing rear wheel traction
What should riders with shorter legs do on steep climbs?
Lean the bike more to mount the bike and use a strong push to right the bike and pedal.
How should riders position the bike on Loose Technical Terrain?
Reposition the bike on more of an angle to the uphill versus directly up the slope.
What is the Group Management strategy during the lesson?
Have the riders come through one at a time and wait off to the side until the last rider has come through.
What is the Method of Observation during the lesson?
Set yourself near the rider (side view) or just above to see the power forward and push.
True or False: Positive error detection and corrections should include constructive feedback.
True
What should the rider do if the rear wheel loses traction?
Ensure enough weight is on the rear wheel and stay low above the saddle.
What is the first progression for teaching Restarting on a Climb?
Practice on a Green-Easy non-technical trail.
What is the second progression for teaching Restarting on a Climb?
Practice on a Blue-Moderate steeper technical trail.
What is the third progression for teaching Restarting on a Climb?
Practice on an Off-camber trail or across the slope.
What is the Climbing Dismount?
Allows the rider to get off their bike at any time during the climb.
When is the Climbing Dismount used?
When the climb suddenly becomes too technical to ride or a quick dismount is needed.
List the key keywords associated with Climbing Dismount.
- Ready
- Look
- Lock
- Lean
- Land (In Front of the Saddle)
- Step Off
What is the goal of the Climbing Dismount lesson?
To safely step off the bike while climbing and bring the bike to a stop.
What are the three phases of Climbing Dismount?
- Set Up
- The Move
- Follow Through
What does ‘Ready’ mean in the context of Climbing Dismount?
The rider is in a Ready Position, dictated by the terrain.
What should the rider do when approaching the Climbing Dismount?
Modulate both brakes and reduce speed in preparing to stop.
What should a rider do when they ‘Look’ during the Climbing Dismount?
Look to the side where they want to stop.
What does ‘Lock’ refer to in Climbing Dismount?
Lock the brakes as the bike comes to a stop.
Describe the ‘Lean’ action in Climbing Dismount.
The rider leans the bike toward the side they want to step down.
What does ‘Land’ mean in the context of Climbing Dismount?
Land by stepping away from the bike to create a tripod position.
What is the ‘Step Off’ action in Climbing Dismount?
The rider steps off the bike while keeping the brakes locked.
True or False: The rider should keep the brakes locked until they have completely stepped off the bike.
True
What position should the rider be in after a correct Climbing Dismount?
One foot on the ground, the other foot on the pedal, bike leaned toward the ground, hips in front of the seat, and brakes locked.
What is the importance of spacing out riders during practice?
To ensure each rider stops and dismounts safely before the next rider starts.
What should the instructor observe during the Climbing Dismount practice?
The approach and the Bike/Body movements as the rider stops.
What is an example of error detection in Climbing Dismount?
The bike rolling backward when the rider dismounts.
How should a rider correct the issue of the front wheel rising off the ground during dismount?
Come forward and off the saddle, leaning the bike as they place their foot on the ground.
What is the recommended method for teaching Climbing Dismount?
Teach the skill in smaller steps to ensure proficiency before advancing.
What is the BICP ride standard used for?
Testing riders for certification.
What is the first progression for practicing Climbing Dismount?
Practice on a Green-Easy non-technical trail.
What is the second progression for Climbing Dismount practice?
Practice on a Blue-Moderate off-camber terrain.
What is the third progression for practicing Climbing Dismount?
Practice on a Blue-Moderate technical trail, such as loose dirt, rocks, or ruts.
What is a Descending Dismount?
A technique allowing the rider to get off their bike while riding a descent.
When is the Descending Dismount used?
When the descent becomes too technical to ride, necessitating a quick dismount to avoid losing balance or falling.
What are the key keywords associated with the Descending Dismount?
- Low Ready
- Look
- Lock
- Lean
- Land (Behind Saddle)
- Step Off
What is the goal of the Descending Dismount lesson?
To safely step off the bike while descending, bringing the bike to a stop and placing a foot on the ground for stability.
What is the first phase in the teaching of the Descending Dismount?
Set Up
What does the ‘Low Ready’ position signify?
The rider is in a Low Ready Position, dictated by the terrain.
At what speed should the rider be moving during the Set Up phase?
Walking pace.
What does the rider do during the ‘Look’ step?
The rider looks to the side where they want to stop, preferably the uphill side when descending across a slope.
What is the purpose of locking the brakes?
To bring the bike to a stop while moving the hips behind the seat and deciding which foot to place on the ground.
What does the rider need to do when ‘Leaning’ the bike?
Lean the bike towards the side from which they want to step down.
How should the rider ‘Land’ after leaning?
By stepping away from the rear wheel, creating a tripod position with hips behind the saddle.
What is the final step in the Descending Dismount process?
Step Off
What must the rider do while stepping off the bike?
Move the hand off the front brake to the saddle to prevent the bike from rolling away.
True or False: The rider must keep the brakes locked until they have completely stepped off the bike.
True
What should the rider’s position be after performing a correct Descending Dismount?
One foot on the ground, the other foot on the pedal, bike leaned, hips behind the seat, and brakes locked.
What is the recommended group management technique during practice?
Have riders come through one at a time and wait off to the side at the bottom until the last rider has completed the descent.
What is the method of observation for the instructor?
Positioning on the outside of the trail midway to observe the approach and body movements.
What is an example of error detection during the Descending Dismount?
If the bike starts moving downhill after the rider has stepped off into the tripod position.
What must the rider do to avoid falling to one side when stopping?
Step away from the bike 1-2 feet in a tripod position to create space for the bike to lean.
What is the first progression for teaching the Descending Dismount?
Practice on a Green Beginner flow trail, non-technical features.
What is the second progression for the Descending Dismount?
Increase the steepness and practice on a Blue-Moderate trail with mid-technical features.
What is the third progression for practicing the Descending Dismount?
Practice on a Blue-Moderate off-camber trail, dismounting on the uphill side of the bike.
What is Braking on Descents?
Braking on Descents is when the rider is slowing down or stopping in a safe and controlled manner on downhill terrain.
When is Braking on Descents used?
Braking on Descents is used whenever we want to slow down or stop on a downhill section of the trail.
List the keywords associated with Braking on Descents.
- Low Ready
- Modulate Both Brakes
- Bracing Leg
- Stop
What is the goal of the lesson on Braking on Descents?
To slow down to a stop on downhill slope grades of varying difficulty.
What is meant by the term ‘Low Ready’ in the context of Braking on Descents?
The rider is in a Low Ready Position, dictated by the terrain.
What does the rider need to do to adjust speed during a descent?
The rider adjusts speed to a comfort level for the descent and the terrain.
What is the importance of scanning ahead during a descent?
Eyes scanning ahead on the descent for the line choice.
What does ‘Modulate Both Brakes’ involve?
The rider applies equal pressure to both brake levers.
What is the purpose of creating a Bracing Leg?
The rider drops the heel of the front foot to counteract the forces of braking.
Describe the Follow Through phase in Braking on Descents.
As the rider comes to a Stop, the forward force on the body decreases, and when fully stopped, the rider places a foot on the ground.
What should instructors caution riders about using the front brake?
Instructors should caution riders to initiate pressure on the front brake gradually to avoid locking the wheel.
Why is it important to avoid locking the rear brake?
A locked rear wheel slides and may damage the trail and cause the rider to lose control of the bike.
How can wet conditions affect braking?
Wet conditions may reduce the traction between tires and terrain and reduce the braking power.
What is the method of observation during Braking on Descents?
Set yourself on the outside (side view) of the trail midway to see the approach and body movements as they stop next to you.
What is an example of a positive error detection and correction?
Check the rider’s heel drop and bracing leg if they are thrown forward.
What is the first progression in teaching Braking on Descents?
Add a timing mark and practice on a Green-Blue non-technical trail.
What is the second progression in teaching Braking on Descents?
Add a technical feature and practice on a Blue-Moderate technical trail.
What is the goal of the third progression in Braking on Descents?
Come to a complete stop on a Blue-Moderate technical trail.
What does the fourth progression involve in Braking on Descents?
Combine braking with other skills on a Blue-Moderate technical trail.
What skills are essential for descending on beginner to intermediate trails?
Descending skills allow riders to stay balanced while riding on downhill slopes with easy to moderate grades.
On which trails is descending practiced?
Descending is practiced on green and blue trails.
What are the four keywords associated with descending?
- Ready
- Bracing Leg
- Hips Back
- Ready
What is the goal of the lesson on descending?
To maintain stability and control through small body movements while using correct braking techniques on downhill terrain.
What is the first phase in the three-phase breakdown of descending?
Set Up
What should the rider’s speed be during the ‘Set Up’ phase?
Jogging pace
What key movement is involved in the ‘Move’ phase of descending?
Bracing Leg and Hips Back
What does the rider do to create a Bracing Leg?
Drops the heel of the forward foot to brace against the descent.
What must be maintained for a balanced position during descending?
Proper forward-back weight distributions
What should riders do as the terrain steepens?
Drop both heels and use their feet and legs to brace against forward forces.
What is a Pro Tip for controlling speed before descending?
Control speed before descending; it is easier than trying to control speed during the descent.
What is the method of observation for instructors during descending practice?
Set yourself on the outside of the trail midway to see the approach and body movements.
What should be checked if a rider is going over the handlebars?
Check for a balanced position and reinforce the bracing leg.
What is a common issue if the rider is losing control of the front wheel?
The rider may have their weight too far back or is using too much of the front brake.
What is the first progression for teaching descending skills?
Practice Descending on a Green Beginner Flow trail, non-technical features.
What should be monitored before taking riders through the descending lesson?
Ensure they are confident with braking skills and can do a descending dismount.
Fill in the blank: Descending skills are practiced on trails with _______.
[easy to moderate grades]
True or False: Riders should tense up when feeling anxious during descending.
False
What is a Roll Down?
A short portion of the trail with a sharp transition leading into a steep pitch and ending with a second transition to a less steep or flat pitch.
What are the key keywords used in teaching the Roll Down skill?
- Ready, Look
- Low
- Extend Arms, Extend Legs
- Return
What is the maximum height of the feature used during a Roll Down?
12 inches (30 cm)
What is the initial position a rider should assume when preparing for a Roll Down?
Ready Position, dictated by the terrain
What is the appropriate speed for a rider to approach a Roll Down?
Jogging pace
What should a rider do as they approach the Roll Down feature?
Shift to a Low Ready Position with chin over the handlebar and deep bend in the elbows.
What is the first force-producing move in the Roll Down?
Extend Arms
What should the rider do as the rear wheel rolls over the edge of the feature?
Extend Legs
What should a rider do as the front wheel reaches the bottom of the feature?
Quickly pull the handlebar toward the chest and return to a Ready Position.
What is a critical instant during the Roll Down?
Maintaining a balanced position as the bike rolls over the feature.
What should instructors ensure before riders attempt the Roll Down?
Examine any feature before riding it, including looking at the entrance and exit.
What is a common error if the front wheel is wandering on approach?
The rider may be approaching too slowly or may be too far back.
What can happen if a rider goes over the handlebar at the bottom of the feature?
The rider may be too far forward or not using arms to absorb impact.
What is the purpose of skill progressions in teaching the Roll Down?
To ensure the rider has shown proficiency in each step before advancing.
What is the first progression in the Roll Down skill?
Practice the Roll Down on a feature 6 inches (15 cm) high.
What is a Roll Down Lunge?
An active and intentional move that involves a quick throw of the bike.
What are the key keywords used in teaching the Roll Down Lunge skill?
- Ready, Look
- Low, Lunge
- Extend Arms, Extend Legs
- Return
What is the difference between a Roll Down and a Roll Down Lunge?
The Roll Down is passive; the Roll Down Lunge is active and intentional.
What is the last progression for the Roll Down Lunge?
Practice the Roll Down Lunge on a feature 12 inches (30 cm) high.
What should riders do to modulate their speed before rolling over the Roll Down?
Control, let it roll, control.
What is a pro tip for riders performing the Roll Down?
Timing and coordination are critical to success.
What is the Front Wheel Lift?
A skill using the legs and arms to load and lift the front wheel without pedaling.
Where is the Front Wheel Lift skill used?
To get over small logs or features when the bike has enough momentum for the rear wheel to roll over the feature without pedal strokes.
What is the ideal speed range for performing a Front Wheel Lift?
Slow to moderate.
What is the goal of the Front Wheel Lift lesson?
Lift the front wheel over a 4-inch (10 cm) high feature or small log without pedaling.
List the five key keywords associated with the Front Wheel Lift.
- Tall Ready
- Load
- Explode
- Pull, Bend Knees
- Ready
What is the Tall Ready Position?
The rider is in a position ready to initiate the skill.
What does the Load phase involve?
The rider bends arms and legs, drops hips, and applies strong downward pressure through the feet to compress the bike.
What happens during the Explode phase?
The rider pushes away from the ground through the feet and legs, pulling the handlebars towards the chest.
What is the Critical Instant in the Front Wheel Lift?
The moment the front wheel lifts off the ground clearing the feature.
What should the rider do during the Follow Through phase?
Use arms and legs to absorb the impact of the front wheel landing and return to a Ready Position.
Fill in the blank: The purpose of bending the knees during the Pull is to _______.
soften the legs
What is the method of observation for teaching the Front Wheel Lift?
Position yourself to the outside of the cone zone to observe key bike/body movements.
True or False: The rider’s weight should be too far back to successfully perform the Front Wheel Lift.
False
What is the first progression in teaching the Front Wheel Lift?
Have the riders practice the Load and explode from a Tall Ready Position.
What is the second progression in teaching the Front Wheel Lift?
Have the riders practice the Front Wheel Lift with no feature/log or timing.
What is the third progression in teaching the Front Wheel Lift?
Add a timing line for practicing the Front Wheel Lift over a row of cones.
What is the fourth progression in teaching the Front Wheel Lift?
Increase the size of the feature to practice a Front Wheel Lift over a 4-inch (10 cm) high feature.
What is the fifth progression in teaching the Front Wheel Lift?
Increase the size of the feature to practice a Front Wheel Lift over a 6-8 inches (15-20 cm) high feature.
What is a Foot Wedge?
A technique where the front foot heel is down and the back foot toe is down, creating pressure through both pedals.
What is the Body Wedge?
When the rider claws both pedals and braces their shoulders and arms forward and down onto the handlebars.
What is the Lunge technique?
A quick forward throw of the bike initiated by bringing shoulders over handlebars.
What does the Load involve in detail?
Dropping hips, bending knees, and applying strong downward pressure through the pedals to compress the bike.
What does the Explode entail?
Continuing the Load by pushing upward from the ground until arms and legs are fully extended.
What is the Rear Wheel Lift?
A technique used to lift the rear wheel to get over features.
Where is the Rear Wheel Lift skill used?
To get over small features on the trail.
List the keywords associated with the Rear Wheel Lift.
- Tall Ready
- Load
- Explode
- Claw
- Ready
What is the goal of the Rear Wheel Lift lesson?
To lift the rear wheel over a 4-inch (10 cm) feature/log on the trail at slow speeds.
What is the first phase in the five-phase breakdown of the Rear Wheel Lift?
Set Up
What position should the rider be in during the Set Up phase?
Tall Ready Position.
What is the speed recommended during the Set Up phase of the Rear Wheel Lift?
Moderate Walking Pace.
What is the second phase in the five-phase breakdown of the Rear Wheel Lift?
Initiation Move
What does the rider do during the Load phase?
Bends arms and legs, drops hips, and applies strong downward pressure through the feet.
What is the third phase in the five-phase breakdown of the Rear Wheel Lift?
Force-Producing Move
What is the purpose of the Explode movement?
To push the body upwards immediately after the load.
What does the rider do during the Claw phase?
Points toes down and claws the pedals to lift the rear wheel.
What is the Critical Instant in the Rear Wheel Lift?
The moment the rear wheel lifts off the ground clearing the feature.
What happens during the Follow Through phase?
The rear wheel lands on the backside of the feature, and the rider returns to a Ready Position.
True or False: The Rear Wheel Lift is initiated by using the brakes.
False
What is essential for maintaining balance during the Rear Wheel Lift?
The rider must maintain a balanced position throughout the lift.
What is the difference between lifting and unweighting the rear wheel?
Lifting is raising the rear wheel, while unweighting involves reducing the rider’s weight on the rear wheel while keeping it in contact with the feature.
What is the first progression in teaching the Rear Wheel Lift?
Practice a Rear Wheel Lift with no feature.
What is the second progression in teaching the Rear Wheel Lift?
Add a timing line and practice the Rear Wheel Lift over a row of cones.
What is the third progression in teaching the Rear Wheel Lift?
Add Front Wheel Lift, then Rear Wheel Lift over a row of cones.
What is the fourth progression in teaching the Rear Wheel Lift?
Increase the size of the feature to 4-inch (10 cm) high for practice.
What should an off-bike demonstration for Clawing the pedals include?
Lock only the rear brake, place one foot on the pedal, apply backward pressure, and forward pressure to the handlebars.
What is the purpose of wrapping up the lesson?
To leave riders on a positive note and suggest goals for practice.
Define Rear Wheel Unweighting.
The rear wheel maintains contact with the feature with less of the rider’s weight on the rear.
