Mastering Flashcards
What is the main goal of the third edition of Mastering Mountain Bike Skills?
To help riders improve their skills and become better all-around mountain bikers.
What are the three essential truths discovered by Lee in his skills classes?
- No one has it mastered
- Everyone can get better
- The better you get, the more fun you have.
What does the 80/20 principle in mountain biking refer to?
Eighty percent of your results come from a core 20 percent of the skills you learn.
What is emphasized as the foundation of great riding in this book?
A solid skills base built from the bottom up.
What should riders focus on to improve their skills effectively?
One thing at a time.
What is the consequence of developing bad habits while mountain biking?
Bad habits can be difficult to change and may lead to injury.
Fill in the blank: The most common reason for fear while riding is that you _______.
[don’t know how to ride that ____]
What is the recommended approach when learning a new skill on the bike?
Focus on precision first, then speed.
What should be considered before heading out on a ride?
- Number of hours in the saddle
- Time of day
- Forecasted weather
- Terrain or obstacles
- Company you’re riding with.
True or False: It is advisable to push through fear when facing a challenging riding obstacle.
False.
What is the importance of being prepared for a ride?
To ensure fun, safety, and the ability to finish the ride without issues.
What is the significance of focusing on newer and better skills?
To build better habits and improve riding performance.
What does the author compare mastering riding skills to?
Painting with primary colors to create any color you want.
What is the advice given regarding riding within your comfort zone?
To prevent reverting to old habits when pushing beyond comfort.
What is the suggested mantra for maintaining focus while riding?
I will fly over there.
What should riders avoid thinking about while navigating obstacles?
What they are trying to avoid.
What are the potential consequences of riding without proper preparation?
Cold, running out of water or food, frequent flats, and inability to handle terrain.
What is the recommendation for practicing new skills?
Do it slowly on easy terrain.
What is one benefit of having a coach?
Learn in your own style through words, demonstrations, and on-bike doing.
How does a coach help with skill improvement?
Provides immediate feedback on performance.
What is the impact of coaching on learning speed?
Improves learning speed by avoiding bad habits.
Investing time and money in skills leads to what outcomes?
Higher performance and more fun than any equipment upgrade.
What is the first step in challenging perceptions according to Dr. Jason Richardson?
Be specific about what you want.
What does ‘rule in rather than rule out’ mean?
Be open to multiple ways to achieve success.
What is an example of unexpected success in downhill racing?
Aaron Gwin winning a World Cup downhill without a chain.
How can language recalibrate our mindset?
Using empowering phrases instead of limiting ones.
What is the difference between ‘I will get faster’ and ‘I am getting faster’?
‘I am getting faster’ conveys current progress.
What should athletes do before performing?
Pause, take deep breaths, and visualize success.
Fill in the blank: The way to self-medicate is to _______.
[meditate]
How can one gamify their daily routine?
Engage in challenges or try new activities.
What is the benefit of having someone looking out for your best interests?
Keeps you sharp and accountable.
What is the bottom line regarding brain function and habits?
The brain works better toward what it sees or knows.
What is a powerful habit to create?
Being in the habit of creating powerful habits.
True or False: A good instructor only uses verbal communication.
False
What is the role of words in shaping our beliefs?
Words have weight and influence our mindset.
What should you do to challenge yourself according to Dr. Richardson?
Hire your boss or coach.
What does it mean to ‘slow down to go faster’?
Taking time to breathe and visualize before acting.
What happens when challenge meets skill in mountain biking?
Fun happens
This concept emphasizes the importance of matching skill level with challenges for an enjoyable experience.
What is the journey of a mountain biker characterized by?
A never-ending journey of self-improvement and good times
Mountain biking is not just a sport; it’s a continuous process of growth and enjoyment.
What is the first level of mountain biking experience?
Level 1: The Trail Works You
At this level, riders have little faith in their abilities and often struggle with basic control.
Describe the characteristics of a Level 1 mountain biker.
- Tense muscles
- Frequent braking
- Creeping over obstacles
- Difficulty in turning
- Lack of flow and enjoyment
Many riders remain at this level and may give up on mountain biking.
What is the first step to leap from Level 1 to Level 2 MTB rider?
Relax
Relaxation is crucial for improving riding skills and reducing fear and tension.
What should a rider do if they are going to brake?
Brake like you mean it
This entails slowing down effectively and then getting back to rolling instead of dragging brakes.
What is the second level of mountain biking experience?
Level 2: You Survive the Trail
At this level, riders start to enjoy the sensations of speed and flow.
List some characteristics of a Level 2 mountain biker.
- Coasts between turns
- Rolls over obstacles
- Tends to tense up in rough terrain
- Experiences bogging down and loss of control
Many riders are satisfied at this level without realizing there is more to learn.
What is the first step to leap from Level 2 to Level 3?
Relax even more
Riders need to focus on what they need to do in the moment to enhance their skills.
What does it mean to commit in mountain biking?
Commit to the ups and downs of purposeful riding
This involves making decisive movements and adjustments while riding.
What is the ultimate level of mountain biking?
Level 3: You Work the Trail
This level is characterized by relaxed aggression and skillful manipulation of the trail.
Describe the characteristics of a Level 3 mountain biker.
- Never lets the front wheel hit a rock
- Pumps every backside
- Sculpts the trail to suit their fancy
- Gains speed and control through rough sections
Riders at this level are in a small company of skilled bikers.
What happens to riding habits under stress?
Riders revert to old habits
It’s important to build good habits to ensure proper riding techniques under pressure.
What are subskills in the context of braking?
Subskills for braking include:
* Low, balanced attack position
* Gradual and powerful pressure on the brake levers
* Gradual rotation of your body backward to match the angle of the net force
* Driving the net force into your feet
Managing the steepness of the trail and navigating bumps are also important.
How does skill progression work in mountain biking?
The better you get at each subskill, the better you get at the main skill. The better you get at each main skill, the quicker you can transition between them.
This allows for more complex maneuvers such as hopping and turning simultaneously.
What is the rhythm of riding at low speed?
At low speed, the rhythm might be: ‘I’m going over the rock… now I’m braking… now I’m turning.’ Each move is deliberate with pauses in between.
This rhythm allows for better management of each skill.
What happens to skills at higher speeds?
At higher speeds, moves start to connect with each other, resulting in continuous action with no rest between moves.
This creates a feeling of flow and is essential for riding on moderate trails.
What does it mean to find your style in mountain biking?
Finding your style involves practicing key moves and then applying them in a way that feels natural to you, such as:
* Compact like a road racer
* Upright like a motocrosser
* Staying low or going for big air
It’s about discovering the riding style that works best for you.
What is the significance of overlapping skills?
Overlapping skills allows for more fluid riding. For example, you might brake while rolling down a rock or hop while cornering.
This is essential for riding at higher speeds and on more technical trails.
List some examples of double skills.
Examples of double skills include:
* Braking while rolling down a steep rock face
* Pedaling while lunging over a root
* Carving a flat turn while pumping through a rut
* Transferring from one jump line to another in the air
Mastery of double skills leads to smoother transitions on the trail.
What are triple-skill moves in mountain biking?
Triple-skill moves involve executing three skills at the same time, such as:
* Turning a tight switchback while coasting down a steep pitch and dropping off a ledge
* Hopping up a vertical rock face while sprinting and cornering
These moves require a high level of skill and coordination.
What is the process of skill learning as described?
The process involves:
* Learning subskills
* Mastering basic skills
* Overlapping and combining skills
This progression leads to faster, easier, and more enjoyable riding.
What precautions should be taken when mountain biking?
Precautions include:
* Riding within your abilities
* Wearing proper protective gear such as a helmet and gloves
* Considering additional protection like elbow and knee pads
Safety is crucial, as mountain biking can be dangerous.
True or False: Mountain biking is an instant skill to master.
False
Becoming a great rider is a long-term process that requires patience and practice.
Fill in the blank: At the highest level, all skills _______.
converge
This means that advanced riders seamlessly integrate multiple skills into their riding.
What does it mean to ride your bike as an extension of your body?
It refers to the experience of Flow, where the lines between you, your bike, and the trail start to blur.
What is the importance of choosing the right bike?
A bike that fits your body and riding style enhances enjoyment and performance.
How does better equipment impact mountain biking?
It allows for faster speeds, better grip, and the ability to navigate challenging terrains.
What should you consider when deciding on a bike?
Customer service, shop proximity, value for money, suspension system, and specific angles.
Why is it recommended to buy from a local bike shop?
Local shops can help with selection, fit, and maintenance of your bike.
What are the benefits of top-level bike components?
They work better, feel better, and last longer than lower-end options.
Fill in the blank: A shorter stem can dramatically improve _______.
handling, confidence, and safety.
What are the advantages of full suspension bikes?
They provide more comfort, control, and allow for faster riding on rough terrain.
What is a hardtail bike?
A bike without rear suspension, typically lighter and cheaper than full-suspension bikes.
What are some advantages of hardtail bikes?
- Lower weight
- Simplicity
- Better performance on smooth trails and dirt jumping.
List the pros of mountain bike suspension.
- Smooths the ride
- Improves control
- Improves braking
- Absorbs greater impacts.
What are the potential drawbacks of using suspension on a bike?
- Increased weight
- Increased complexity
- Lost energy
- Higher maintenance costs.
What is the FSR Link suspension design known for?
It reduces chain and brake feedback while maintaining a constant chain length during shock stroke.
True or False: Hardtails are always preferred for cross-country racing.
False. Full-suspension bikes are commonly chosen due to their improved performance.
What is the best terrain for a single pivot bike design?
Smooth trails or downhill-specific riding.
What does the VPP suspension design do?
It uses multiple links to move the rear axle in an S-shaped curve for better pedal efficiency.
What are the recommended upgrades for a bike?
- Shorter stem
- Proper-length handlebars
- Dropper post
- Comfortable saddle
- Suitable tires.
What bike features are essential for riding pump tracks or rhythm-style dirt jumps?
A hardtail bike is ideal for these types of riding.
Fill in the blank: The Ellsworth Rogue 60 is recommended for _______.
most riders in most areas.
What is the impact of tire size on hardtails and rigid bikes?
Larger tires make hardtails and rigid bikes more tolerable and fun.
What should you do if you prefer online bike buying?
Develop a relationship with your local bike shop for support and maintenance.
What is the main benefit of maintaining top-level parts on a bike?
They can last indefinitely with proper maintenance.
What is the recommended practice when selecting a mountain bike?
Test-ride bikes at your local bike shop and pick a design that suits your terrain and riding style
Getting the best model you can afford and tuning the suspension is also advised.
What wheel sizes are currently common for adult mountain bikes?
- 26 in. (559 mm)
- 27.5 in. (584 mm)
- 29 in. (622 mm)
26-inch wheels are becoming rare, while 27.5 and 29-inch wheels are more prevalent.
What are the basic tire width ranges?
- Regular: 2.5 inches (6.4 cm) or less
- Plus: 2.8 to about 3.2 inches (7 to 8 cm)
- Fat: 3.5 inches (8.9 cm) or more
Four inches (10 cm) is common for dirt and packed snow; hardcore winter and sand riders use up to 4.8 inches (12 cm).
What is the effect of a larger wheel on riding?
A larger wheel rolls over bumps more easily and can feel like having more suspension
It accelerates more slowly but carries speed better, known as the freight train effect.
True or False: A smaller wheel is generally lighter and accelerates more quickly.
True
However, it has less ability to carry speed compared to larger wheels.
What is a recommended wheel size for taller riders?
29-inch wheels
The frame will be proportional to the wheels, providing a better fit.
What are the advantages of wider tires?
- Allow lower air pressure
- Provide more cushion in bumps
- Offer more traction on most surfaces
A wider, softer tire can absorb bumps better than suspension.
What is the trade-off when choosing tire width?
Wider tires are heavier, making them more sluggish
Rotating weight is significant; heavier tires can impact performance.
What is the current trend for 26-inch bikes?
They are almost dead, with 27.5 and 29-inch bikes dominating the market
Most holdouts are in dirt-jump, pump track, slopestyle, and slalom bikes.
What is the diameter of a 27.5 x 2.3 tire?
706 mm
This is part of the current standard for ‘fun’ bikes.
What is a 26 fatbike used for?
It is a proven solution for snow, sand, and loose surfaces
Riders can use a 4-inch tire in summer and go as big as 4.8 inches in winter.
What are the benefits of 27.5-inch wheels compared to 29-inch wheels?
- Accelerate faster
- Easier to maneuver
- Allow for designs not possible with bigger wheels
They carry more momentum and provide better traction compared to 26-inch wheels.
What makes 29-inch wheels a preferred choice for cross-country race bikes?
They deliver easy rolling with the light quickness of a narrower tire
A skilled rider can handle small bumps effectively, while larger bumps are absorbed by the rider.
What defines a 29 Plus wheel?
A 29er rim with a plus-size 3-inch tire
It has become popular among cross-country and expedition riders for easy rolling and high traction.
Fill in the blank: A larger rear wheel reduces the size of the _______.
cockpit
This can affect riding comfort, especially on steep terrain.
What is a disadvantage of heavy tires?
They can make the bike feel sluggish
Heavy tires affect performance due to their position in the rotating mass of the wheel.
What is the most meaningful measurement for rim width?
Internal rim width: the distance between the inside edges of the rim flanges.
What is the typical internal rim width range for cross-country to aggressive riding?
Cross-country: about 20 mm; Aggressive riding: about 25 mm.
What was the internal rim width of the Sun Rhyno Lite downhill rim?
22 mm.
What is the internal width of the top Specialized Purgatory tire on a Roval rim?
38 mm.
What are the current guidelines for rim widths?
- Old normal: 20-25 mm
- New normal: 25-30 mm
- Plus: 30-50 mm
- Fatbike: 50-100 mm
What are the pros of wider rims?
- Lower tire pressure for more cushion and traction
- Broader, flatter tire profile increases rubber contact
- Ability to run wider tires
What are the cons of wider rims?
- Increased weight due to more material
- Higher rolling resistance
- Greater risk of rim damage in rocky terrain
What should you consider when choosing tires for rims?
Consult the rim manufacturer for compatibility.
What is Brian’s ideal tire profile for grip and speed?
WTB 2.5 Convict light or high grip front and WTB 2.4 Trail Boss light or fast rear.
What is Lee’s preferred tire shape?
A crowned shape like the Specialized Ground Control 27.5 x 3.
What is the recommended approach for rim selection?
Choose the widest rim that fits your tire and is light enough for enjoyment.
What are the criticisms Brian had about 29ers?
- They don’t accelerate as quickly as smaller wheels
- Not as easy to bunny hop
- Don’t change direction as quickly
- Not as easy to throw around in the air
What are the advantages of 29ers according to Brian?
- Roll fast once moving
- Roll over rough terrain better
- Better traction
- Increased braking grip on the front tire
What is the range of tire widths compatible with a rim width of 30 mm?
1.85-3.5 inches.
Fill in the blank: The internal rim width of the bottom Purgatory tire is on a rim with a _______ inner width.
30 mm.
True or False: Alloy rims are considered better than ever.
True.
What should you consider when choosing a mountain bike?
Pick one that suits your typical rides
The choice becomes more confusing as the number of options increases.
What are Cross-Country Hardtail Bikes known for?
Covering the entire performance spectrum from entry-level to high-end racing machines
Perfect for smooth-course racers and those riding on pavement with occasional smooth trails.
What is the travel range for Cross-Country Suspension Bikes?
3 to 4 inches (76 to 100 mm)
Designed for off-road speed and efficiency.
What defines Plus Hardtail Bikes?
Quick, light, affordable, and efficient with 3-inch (7.6 cm) tires
Suitable for beginners and provides a smooth, comfy ride.
What is the travel range for Cross-Country Trail Bikes?
4 to 5 inches (100 to 130 mm)
They are versatile and great for all-around trail riding.
What characterizes Plus Suspension Bikes?
Plus tires (typically 2.8 to 3 in. or 7 to 8 cm wide) with moderate suspension
They offer comfort and grip without the inefficiency of long-travel machines.
What is the typical travel range for Enduro Bikes?
150 to 170 mm
They are designed for stability on steep and rough terrain.
What are Downhill Bikes optimized for?
Flowing down rough trails with 8 or more inches (200+ mm) of travel
They are ideal for speed and racing.
What are Dirt-Jump Hardtails designed for?
Dirt-jumping, urban riding, and pump tracking
They are burlier and slacker compared to XC hardtails.
What features do Slalom Suspension Bikes have?
Slack geometry, 76-127 mm of travel, low bottom brackets
They provide increased traction and error margin for racers.
What is a key characteristic of Fatbikes?
4.0- to 4.8-inch (10 to 12 cm) tires
They allow exploration of new trails, especially in snowy areas.
What is a common misconception about BMX bikes?
They are not suitable for gnarly singletrack
However, they are excellent for improving bike-riding skills.
What are common features of women-specific mountain bikes?
Shorter top tubes, lower stand-over heights, and narrower handlebars
Designed to accommodate the average female body structure.
What is the formula for determining optimal crank length?
Optimal crank length = inseam length × 0.216
Important for achieving a smoother, stronger pedal stroke.
Fill in the blank: Women’s saddles tend to be _______ to fit their wider-set pelvic bones.
wider
True or False: Most women-specific bikes are designed primarily for aesthetics.
False
They focus on performance advantages rather than just color.
What is the first recommended upgrade for adapting a man’s bike for a woman?
Well-fitted saddle
A well-fitted saddle is crucial for comfort and proper positioning.
List three upgrades to improve bike fit for women.
- Shorter stem
- Narrower bars
- Low-profile grips
What type of brake levers are suggested for better fit for women?
Short-reach brake levers
Short-reach brake levers are designed for smaller hands.
What is the benefit of using shorter cranks?
Improved fit and comfort
Shorter cranks can help accommodate different leg lengths.
Fill in the blank: Let air out of your tires. If you weigh 30 percent less than your male riding partners, you can ride with about _______ percent less air.
30
What effect does reducing tire air pressure have on riding?
Smoother ride and better cornering traction
Lower tire pressure can enhance grip and comfort.
True or False: A narrower handlebar can help in adapting a man’s bike for a woman.
True
What is the effect of head angle on a bike’s ride?
The head angle number has the biggest effect on the way your bike feels. Higher numbers indicate a steeper head angle, while lower numbers indicate a slacker angle.
What is considered a steep head angle for a cross-country bike?
70 degrees
What is considered a slack head angle for a downhill bike?
63.5 degrees
What is trail in relation to bike geometry?
Trail is the distance of your front tire’s contact patch behind the steering axis.
How does trail affect bike stability?
More trail feels more stable at high speeds but more sluggish at low speeds.
What two factors determine trail?
- Head angle
- Fork offset (or rake)
What is the standard fork offset for 26” wheels?
42 mm
What is the standard fork offset for 27.5” wheels?
46 mm
What is the standard fork offset for 29” wheels?
51 mm
What is the effect of combining a slack head angle with extra fork offset?
You get a bike that’s magically stable yet more nimble.
What type of handling do steep bikes provide?
Steep bikes feel nimble, are easy to steer, and are easier to keep on track while climbing.
What is the downside of steep bikes?
They can feel sketchy on steep descents.
What does bottom bracket height determine?
The amount of ground clearance and how low your weight is hung below your hubs.
What is the relationship between bottom bracket height and cornering?
The lower your center of gravity, the better your bike will corner.
What should you consider when selecting a bottom bracket height?
Choose the lowest bottom bracket that suits your style and terrain.
How does chainstay length affect bike handling?
Short stays increase pumping power and make a bike feel more playful, while longer stays create a more balanced feel and stability at speed.
What is a steep seat tube angle beneficial for?
It places you on top of your pedals for optimal pedaling.
What is a traditional relationship between head angle and seat angle?
Both were steep for cross-country bikes and slack for downhill bikes.
What is the new compromise seen in modern enduro bikes?
Slack head angles (66 to 68 degrees) for descending and steep seat angles (73 to 74 degrees) for pedaling.
What can affect your ability to pedal well on a bike?
The seat tube angle has an enormous effect on the way you pedal your bike.
How can you adjust your saddle position for better pedaling power?
Push the saddle forward and tilt the nose down to align more directly over the bottom bracket.
True or False: Lower bottom brackets are better for all types of terrain.
False
What is the primary benefit of a dropper seatpost?
Allows adjustment of saddle height on the fly
A dropper seatpost enhances riding comfort and performance by enabling the rider to lower the seat during descents and technical sections.
What stem length is considered typical for modern trail bikes?
60 to 80 mm
Shorter stems improve handling without negatively affecting pedaling efficiency.
True or False: A dropper seatpost can help lower your center of gravity.
True
Lowering the seat enhances cornering ability and stability on steep descents.
What are the benefits of dropping your seat while riding?
- Lower center of gravity
- Easier cornering
- Improved ability to ride steep sections
- Better jumping and bunny hopping
- Ability to touch the ground with feet flat when stopped
What kind of handlebars should be chosen for a bike?
They should fit the rider’s anatomy
Handlebar width is often matched to riding style, but comfort and fit should take precedence.
How do lighter tires affect a bike’s performance?
They make the bike feel quicker
Tire choice can significantly alter the bike’s handling and speed characteristics.
What is the advantage of lighter wheels?
They make any bike feel quicker
Lighter wheels are a cost-effective upgrade for improved acceleration.
What is crucial for great brakes?
They must be powerful, controllable, and consistent
Reliable brakes increase rider confidence in various conditions.
What type of drivetrain is recommended for general riding?
A single ring with a wide-ratio cassette
This setup simplifies gear selection and improves reliability.
What is the effect of increasing fork travel?
Slackens geometry, increases stability, and provides a plusher ride
Most riders prefer to increase travel for better performance on rough terrain.
What are the differences between air and coil forks?
- Air forks are lighter and better for uphill
- Coil forks provide a plusher ride and are better for downhill
The choice between air and coil depends on the intended use of the bike.
What is the benefit of getting custom suspension tuning?
It improves ride quality for riders outside the average size or speed
Custom tuning can address specific needs based on rider weight and riding style.
What are some brands known for high-end suspension systems?
- FOX
- RockShox
- X-fusion
These brands offer a variety of options for tuning and performance enhancements.
Fill in the blank: Great brakes are worth their weight in _______.
gold
What drivetrain setup is preferred for downhill and enduro riding?
Single ring with a chain guide
This setup is favored for its simplicity and reliability during aggressive riding.
What is a key advantage of adjustable travel in forks?
Allows for tuning based on riding conditions
Riders can optimize their fork settings for climbing or descending.
True or False: Stiffer forks with thicker stanchion tubes provide less precise handling.
False
Stiffer forks enhance handling precision, especially in aggressive riding conditions.
What is the purpose of a shake-down ride?
To dial in the bike setup by making adjustments during the ride.
Shake-down rides involve testing and adjusting components like seat height, brakes, and suspension.
Why is it important to take time during shake-down rides?
To ensure the bike is properly adjusted for the trails you will regularly ride.
Adjustments may include tire pressures, suspension settings, and more.
How can you tell your bike is dialed in?
When the ride feels effortless, you float through rough sections, flow through turns, and find traction.
A well-set bike enhances rider confidence and performance.
What should be considered when adjusting brake lever placement?
Proper placement for maximum control with minimal effort.
Many new bikes have brake levers set incorrectly.
What is the correct finger to use for braking?
Index finger.
Using the index finger allows for better leverage and control.
What angle should brake levers be positioned at for moderate braking on flat terrain?
About 45 degrees from level.
This position aligns the forearm, wrist, hand, and finger.
What should you do if your shifters are not easily reachable after adjusting brake levers?
Move the shifters to the outside of the brake levers.
Proper reach to shifters is critical for effective control.
What is the most sensitive touch point on a bike?
The saddle.
Saddle comfort is crucial for an enjoyable ride.
What is the key factor in saddle fit?
The saddle should support your sitting bones (ischial tuberosities).
Correct saddle width prevents discomfort and allows for movement.
What should you avoid when selecting a saddle?
Choosing the narrowest saddle just because it is fashionable.
Comfort should take precedence over style.
What companies offer devices to measure sitting bone width?
Specialized and Bontrager.
These devices help find the correct saddle width for comfort.
Fill in the blank: Your ideal saddle supports your _______ so your weight doesn’t press on soft tissue.
sitting bones.
Proper support prevents painful or numbing experiences.
What is the design purpose of the Specialized Phenom?
Designed for easy movement and powerful pedaling
What is the main feature of the Sonoma Gel saddle?
Wider and more padded for casual riding
What can excessive soft padding in bike seats lead to?
Increased contact and friction can slow you down
What happens with very little padding in bike seats?
All weight rests on sitting bones, which can be uncomfortable
What type of saddle is preferred for mellow rides?
A soft saddle
What type of saddle is preferred for hard pedaling?
A firmer saddle
Why are cycling shorts important?
They prevent chafing and saddle sores
What does the chamois in cycling shorts do?
Supports sitting bones, cushions from shock, and wicks away moisture
True or False: You have to wear tight-fitting Lycra shorts to cycle comfortably.
False
How should the saddle angle be set for most riding?
Level, with front and back at the same height
What adjustment is suggested for climbing?
Point the nose of the saddle down
What adjustment is suggested for downhill riding?
Point the nose of the saddle up
What is the traditional fore-aft saddle positioning guideline?
With pedal at 3 o’clock, knee bone should be above pedal spindle
What does a seat positioned farther forward emphasize?
More quads and knees
What does a seat positioned farther back emphasize?
More glutes and hips
How does seat position affect climbing and descending?
- Seat forward feels better on steep climbs
- Seat back gives more room for descending
What is crucial for powerful and comfortable pedaling?
Correct seat position
What is suggested for riders who switch between bikes?
Position saddles identically on all bikes
What should you do to match saddle positions across bikes?
Use a plumb bob test to record distance and direction from knee to pedal spindle
What is the maximum adjustment distance suggested before needing a layback seatpost?
1/2 inch (1.3 cm)
What is a layback seatpost?
A seatpost that is bent toward the rear
What was the gear range of early mountain bikes?
Three front gears and about six gears in back, totaling 18 gears.
What is a One-By (1x) drivetrain and how many teeth?
A drivetrain that uses one gear in front, usually with 28 to 32 teeth, and a very wide-range cassette in back.
What is the most common cassette range for One-By drivetrains?
10 to 42 teeth.
What are the benefits of a One-By drivetrain?
- Simplicity of one front ring
- No front derailleur
- Reduced weight
- Less fiddling by the rider
- Lots of ground clearance
- Easier for manufacturers to design bikes
What is a disadvantage of One-By drivetrains?
The gear range is smaller than with multiple chainrings.
How can you make a One-By setup more versatile for climbing?
By adding a small chainring back onto a triple crankset.
What is a Gravity One-By drivetrain?
A drivetrain used in downhill and gravity bikes, featuring bigger front rings and smaller rear cassettes.
What is a Two-By (2x) drivetrain?
A drivetrain that uses two chainrings in front, allowing for a greater gear range.
What are the pros of a Two-By drivetrain?
- More gear range
- Security from chain throws
- Practicality for climbers
What is a con of Two-By drivetrains?
You have to manage two shifters.
What is a Three-By (3x) drivetrain?
A drivetrain that uses three chainrings, offering the ultimate gear range.
What is the primary advantage of a Three-By drivetrain?
Ultimate gear range, suitable for various terrains.
What is a disadvantage of Three-By drivetrains?
Increased weight and complexity.
What is a Single Speed (1x1) drivetrain?
A drivetrain with only one gear, focusing on simplicity and low-speed torque.
What gear ratio do most single speed bikes run?
A 2:1 gear ratio, typically 36 in front and 18 in back.
What terrain is ideal for Single Speed bikes?
- Moderately steep terrain
- Jump, park, or pump bikes
What is the Gates belt drive?
A drive system that is stronger, quieter, and more reliable than traditional chains.
True or False: Single Speed bikes are known for their complexity.
False.
Fill in the blank: One-By drivetrains are becoming the standard for _______.
[trail, enduro, plus, and fatbikes].
What is the primary function of a chain guide?
To keep the chain in control and prevent it from falling off the chainrings.
Chain guides are especially beneficial for aggressive riders or those without clutch derailleurs.
When might a rider need a chain guide?
If they ride very aggressively, throw their chain, or need a bash guard.
Riders without a clutch derailleur should consider upgrading to one before using a chain guide.
What is a simple top guide best suited for?
1x trail shredders.
An example is the Woolftooth Gnarwolf Chainguide.
What does an ISCG top guide with bash guard provide?
Next-level protection for 1x trail riders.
It attaches to ISCG mounts and helps with chain retention while protecting the chainring.
What is the function of an ISCG top and bottom guide?
To prevent the chain from unwrapping from the bottom of the chainring.
This setup is specifically for 1x configurations.
What is a dual-ring bottom guide with bash guard used for?
To support two chainrings while providing a bash guard.
It works best with a clutch rear derailleur for versatility.
What does a single-ring guide with bash guard offer?
Maximum security for downhill riding.
An example is the Gamut USA P Series.
What should a rider consider when choosing how much guide they need?
Weight concerns and the need for chain retention.
Start with the lightest guide and upgrade as necessary.
True or False: Clutch derailleurs eliminate the need for chain guides for all riders.
False.
Aggressive riders or those throwing chains may still require a chain guide.
Fill in the blank: A chain guide is often recommended for _______ riders.
aggressive
What type of chain guide is best for riders who bash into obstacles?
ISCG top guide with bash guard.
What should be the only connection you have with the ground?
Your tires
This emphasizes the importance of tires in biking.
What are the three ideal characteristics of tires?
- Light enough to drag uphill
- Durable enough to hold air
- Grippy enough to keep you stable
These characteristics are essential for optimizing performance.
What is the trade-off when using soft rubber compounds?
Improves cornering traction but increases rolling resistance
This highlights the need to balance performance and efficiency.
What type of casing improves durability and reduces pinch flats?
Thick casings
However, they add extra weight.
What type of tire profile is best for beginners and cautious riders?
Round profile tires
These tires have evenly spaced treads for better stability.
What do round-profile tires provide on hardpacked surfaces?
Feel secure and reliable
Ideal for pump tracks, dirt jumps, and bike parks.
What is a squircle profile in tire design?
A mathematical shape with properties of a square and circle
Useful for riders who need versatility in traction.
What do square-profile tires require from expert riders?
Aggressive leaning in turns
These tires are designed for advanced handling.
What type of knob spacing is associated with bigger knobs?
Usually spaced far apart
This allows them to penetrate loose surfaces.
What is the relationship between dirt type and knob size?
Looser dirt requires bigger knobs; harder dirt allows smaller knobs
This affects tire performance on various terrains.
Fill in the blank: If picking a tire is one of your major life challenges, you’re a _______.
lucky person
This suggests that having such choices is a privilege.
What are the three descriptive terms used to categorize riders?
- Round
- Squircle
- Square
These terms replace the traditional beginner, intermediate, and expert classifications.
What do squircle-profile tires offer to mountain bikers?
Good traction at all angles and moods
They are suitable for varied trail conditions.
How do square-profile tires perform on hardpack when not leaned aggressively?
They tend to feel vague and sketchy
This is due to their design focused on aggressive riding.
What are the key features of the Kenda El Moco tire?
Very small center knobs, wide-open shoulder channels, huge side lugs
Designed for low rolling resistance and ultimate cornering bite, popular with trail, enduro, and downhill riders.
Which other tires are similar in design to the Kenda El Moco?
- Schwalbe Rock Razor
- Kenda Happy Medium
- Maxis Minion SS
- Specialized
These tires share similar characteristics aimed at performance.
What is the primary advantage of tubeless tires compared to traditional tires with inner tubes?
Air seal is formed between tire, rim, and valve stem
This design reduces pinch flats and allows for lower air pressure.
What is the UST standard in relation to tubeless tires?
The most common standard for tubeless rims and tires
UST rims and tires can often be easily mounted with a floor pump.
What are the pros of using tubeless tires?
- Reduced pinch flats
- Self-sealing with sealant
- Reduced weight
- Lower air pressure
These benefits enhance performance and reduce the likelihood of flats.
What is a common air pressure range for riding with 2.3-inch tubeless tires?
About 28 psi
This is lower than the 35 psi typically used with inner tubes.
What is the function of a floor pump like the Topeak Joeblow Booster?
It has a separate air chamber that charges air into the tire to seat the beads
This tool is useful for reseating tires that may unseat during transport.
What are some cons of tubeless tires?
- More finicky to install and repair
- Risk of burping air
- Potential for leaking air over time
These factors can make tubeless systems less convenient than traditional inner tubes.
What should a rider do if they experience burping air with tubeless tires?
Consider riding with higher air pressure or switch to inner tubes
Aggressive riding styles on certain terrains can increase the risk of burping.
What is the recommended starting air pressure for regular, plus, and fat tires?
- Regular: 22-28 psi
- Plus: 15-20 psi
- Fat: 8-12 psi
These ranges are based on riding tubeless on moderately rough terrains.
True or False: Tubeless tires are always lighter than standard inner tube setups.
False
Some dedicated systems might be heavier than standard setups, so checking specs is important.
What is the effect of a shorter stem on bike handling?
A shorter stem brings the bars closer, increasing arm range of motion
This allows for tighter turns, harder braking, and steeper rolling
What is the recommended stem length for optimal handling?
35-60 mm
A shorter stem almost always improves handling if the bike is the proper size
What should you do if your bike has a 90 mm stem?
Try a 50 mm stem
Similarly, for a 70 mm stem, try a 35 mm stem
What is the benefit of a very short stem on a shred bike?
Increases control and looks cool
Example: Brian’s Ellsworth Rogue 60
What was the common misconception about handlebar width in the past?
Bars were too narrow, similar to road bikes
Articles advised making mountain bikes fit like road bikes
What is the typical range of handlebar widths on modern bikes?
740 to more than 800 mm
This can be too wide for smaller individuals
How can you determine your optimal handlebar width?
Do push-ups and measure the distance between hands
However, many people perform poorly on push-ups, leading to inaccurate results
What is the recommended method to check handlebar width?
Straddle the bike, close your eyes, and let hands find their natural position
Open your eyes to see where your hands are placed
What should you do if your hands are hanging off the ends of your grips?
Try wider bars
If on controls, adjust them inward and ride before cutting bars
True or False: According to physiotherapists, narrower bars are better for pumping power and shoulder health.
True
This contradicts current fashion trends
What are the two main types of pedals discussed?
Flat pedals and clip pedals
How do clip pedals affect pedaling power?
They can increase pedaling power, especially noticeable at high torque and peak power
What is a significant advantage of using clip pedals?
They provide extra control by attaching your feet to the bike
What is a disadvantage of clip pedals?
They can allow bad riding habits to develop, which may lead to injury
How do flat pedals influence foot movement?
They force your feet to move with the pedals, helping to learn better habits
What happens to your riding ability when transitioning from flats to clips?
Riding well on flats can lead to better performance on clips
What advice is given regarding learning to ride pedals?
Learn to ride flat pedals first, then try clips if desired
What should you consider before using clip pedals?
Worrying about clipping in and out, fear of clips, or preference for flats
What is the historical reason for calling clip pedals ‘clipless’?
They were named ‘clipless’ because earlier pedals used a metal or plastic cage called a clip
What are the problems associated with the old clip system?
They were cumbersome for off-roading and required adjusting straps at different points
What is the recommended practice when trying clip pedals after using flats?
Pretend you’re still on flats to flow better and pedal harder
Fill in the blank: The old wisdom that if you’re serious, you’ll _______ is considered rubbish.
clip in
True or False: Riding poorly is only possible with clip pedals.
False
What do flat pedals help you learn to do better?
Stay balanced in the middle of your bike
What happens when you get proficient at spinning on flat pedals?
You can achieve higher RPMs on clips
What is a benefit of learning on flat pedals?
They are fun and help improve riding skills
What does properly dialed suspension do for a bike?
Isolates your bike and body from violence, keeps tires in contact with the ground, allows for bigger Sine Waves of Love
Sine Waves of Love refers to the smooth, flowing ride quality that well-tuned suspension provides.
What are the parts of a fork in bike suspension?
Steerer, crown, stanchion, arch, slider, dropout
These components are essential for the functionality of the fork in absorbing shocks.
What are the parts of a shock in bike suspension?
Reservoir, preload collar, coil spring
These parts contribute to the shock’s ability to absorb impacts and provide a smooth ride.
What does spring rate control in bike suspension?
The amount of force it takes to compress your suspension
A higher spring rate means a stiffer spring.
What is the purpose of preload in bike suspension?
To fine-tune coil-spring shocks by adjusting the preload collar
Preload affects how much sag the suspension has when weight is applied.
What is the ideal sag percentage for most cross-country bikes?
About 25 percent of their travel
This allows for optimal contact with the ground during rides.
What is the ideal sag percentage for downhill and freeride bikes?
About 33 percent, with some designs requiring up to 40 percent
This varies based on bike design and intended use.
Fill in the blank: The softer your suspension is, the more _______ you’ll feel.
stuck to the ground
What happens if you have too much rebound damping in bike suspension?
Your shock cannot extend after hitting a bump, leading to a harsh experience
It can cause the bike to pack down into its travel.
How can you tell if you have too little rebound damping?
Your bike will bounce excessively after bumps and drops
This can make the bike difficult to control.
What is the recommended method for adjusting suspension settings?
Change only one thing at a time and make notes of settings and bike feel
This helps in understanding how each adjustment affects performance.
What is suspension bracketing?
A method of comparing two settings to dial in suspension adjustments
It involves starting at extremes and narrowing down to a preferred setting.
True or False: You should frequently change your bike suspension settings once dialed in.
False
Once your bike is dialed, it’s recommended to get used to it without frequent changes.
In suspension bracketing, what should you compare in each pair?
Your favorite setting with the halfway point between extremes
This helps in gradually finding the optimal setting.
What is compression damping?
Controls how fast your suspension can compress
Affects the bike’s ride quality and responsiveness
What does a lot of compression damping reduce?
Pedaling bob
This can make the bike feel harsh
What is the effect of low compression damping?
Makes the bike feel plush but may cause wallowing or bottoming out
It’s a balance between comfort and control
For a plush ride, how much compression damping should you use?
As little as possible without blowing through travel
What does low-speed compression damping regulate?
Low-frequency movements like pedaling or braking
Affects the bike’s plushness on small bumps
What happens with more low-speed compression damping?
Makes the bike stiffer for pedaling and cornering, reduces brake dive
What should you do if your bike bounces when pedaling?
Start with very little low-speed compression damping and add one click at a time
What does high-speed compression damping regulate?
High-frequency movements, such as impacts from rocks or drops
What is recommended for high-speed compression damping adjustment?
Start with very little and add one click until the bike stops bottoming harshly
What does ‘more rebound’ mean?
More rebound damping, which makes suspension rebound slower
What should you consider when tuning suspension for your riding style?
Optimize for the average terrain of your rides
How should you set your bike for a ride with many small rocks?
Set it up soft to track through bumps without chatter
What is an old-school tip for setting suspension?
Bounce up and down on your bike to check how much travel is used
With short-travel bikes, what is the trade-off?
You choose between a supple ride that bottoms easily or a bottom-resistant bike that chatters
What is a benefit of long-travel bikes?
They allow for both a supple beginning and a smooth transition to bottomless travel
Is it acceptable to bottom out your suspension?
Yes, you should use all the travel during your ride
What should you respect regarding your bike’s design?
Each bike has a unique leverage ratio intended for its use
What can happen if you install the wrong fork on your bike?
You may alter the bike’s geometry and void the warranty
What is a common mistake with adjustable forks?
Forgetting to raise or unlock them for downhill riding
What should you do if you ride the same trails often?
Find a suspension setting that works and stick with it
What does a freshly dialed bike represent?
A combination of a sweet frame, dialed suspension, and perfectly adjusted controls
What is the first step to troubleshoot suspension issues?
Make sure your sag and spring rate are correct
What should you do if the bike bounces after hitting a bump?
Increase rebound damping
What does it mean if the bike feels good over the first bump but harsher on subsequent bumps?
Your shock is packing up; decrease rebound damping
What is the solution for excessive bottoming and bouncing while pedaling?
Increase compression damping
What should you do if the bike feels harsh on big bumps and is not using full travel?
Decrease compression damping
Why is it important to read the manual for your suspension?
There are many suspension designs and settings with no standards
What is essential for riding well?
Your body must be able to move well
This involves understanding universal movement patterns.
What percentage of riders move improperly?
Ninety-eight percent
This statistic highlights the common issues in rider movement.
What is the expression coined in the first edition of the book?
Heavy feet, light hands
This expression emphasizes balance on a bike.
What is the difference between weight and power in riding?
Weight is not put on the handlebars; power is driven through them
This distinction is crucial for effective riding technique.
What does a hip hinge involve?
Shoulders at hip height, knees above the middle of the feet
The hip hinge is a critical movement pattern for biking.
What does the hip hinge enable?
- Keeps weight on your feet
- Grounds weight in your glutes
- Keeps torso level and shoulders low
- Loads the gun for a powerful hip drive
These factors contribute to effective riding dynamics.
What is a key movement pattern for mountain biking?
Hip drive
Hip drive is essential for generating power while riding.
What is the classic example of off-bike hip drive?
Deadlift
The deadlift showcases the hip drive motion effectively.
What are some examples of hip drive in mountain biking?
- Gate starts and sprints
- Pumping
- Jumping
- Technical climbing
These actions rely heavily on effective hip drive.
What is the consequence of not pushing or pulling the handlebars correctly?
You could fall forward or backward
Proper handlebar management is crucial for balance on rough terrain.
What should you focus on when training off the bike?
- Hinging your hips while staying on your feet
- Driving your hips while staying on your feet
- Pulling the bars while staying hinged
- Pushing the bars while staying hinged
These movements are fundamental for bike handling skills.
Fill in the blank: The better you can ______, the better you can ride.
move
Movement quality directly impacts riding ability.
True or False: Most riders are too aware and fluid on the bike.
False
Most riders are too unaware, stiff, and passive.
What is the ideal stance for practicing hip hinge and drive on a bike?
Feet about 350 mm (13.8 inches) apart
This stance challenges balance and coordination.
What are the three main contact points between a rider and a bike?
Pedals, handlebars, saddle
What percentage of weight is distributed to the front and rear wheels when standing on the pedals?
45 to 55 percent
What is the benefit of keeping weight distributed between the wheels?
Maintains front-rear balance
Why is a low center of gravity important when riding a bike?
It allows the bike to whip easier
What is the key to effective riding according to the text?
Keeping hands light on the bars
What should you avoid doing with your handlebars during a ride?
Leaning on them for basic support
What are the benefits of not leaning on the handlebars?
- More comfort
- Better handling
- Ready for action
- Perfect balance
What happens when you lean forward onto the handlebars?
Makes the front wheel too heavy
What happens when you lean back away from the handlebars?
Makes the front wheel too light
What is the primary function of the saddle when riding a bike?
A place to rest
What is a vicious cycle associated with saddle use while pedaling?
The more uncomfortable you are, the softer you pedal; the softer you pedal, the heavier you sit
What is one of the purposes of the saddle besides resting?
A platform for efficient pedaling
How does sitting back on the saddle affect rear traction?
Increases rear traction for climbing
When should a rider get off the saddle?
When crossing rough terrain, cornering hard, or braking with authority
What is the summary of how to interact with the bike’s contact points?
Stand on your pedals. Use your handlebars for control. Use your saddle sparingly, for rest and control.
Fill in the blank: ‘I just don’t want my saddle to ______ me.’
[touch]
What does Lee do when he is too tired to keep weight off his saddle?
He walks
What is a recommended practice for effective biking according to Kerwin Miyashiro?
Light hands, heavy feet for life
What is the attack position in mountain biking?
A neutral base position that allows you to attack the trail effectively.
What are the keys to a good attack position?
- Elbows behind the grips
- Head up
- Eyes in the future
- Torso level and shoulders down
- Hips hinged back
How should your weight be distributed while riding?
Your feet should be heavy and your hands light.
What is the ideal knee position in relation to your feet?
Knees should be above your feet, ideally above the bottom bracket.
What is the significance of the hip hinge in mountain biking?
It helps maintain balance, range of motion, and power.
True or False: Your center of mass is located at your belly button.
False
What happens when you lower your saddle?
You can hinge deeper and gain more control and confidence.
What is the recommended elbow position for optimal bike control?
Elbows should be neutral, hanging directly behind the grips.
Why is it important to keep your head up and eyes forward?
- Maintains balance
- Builds confidence
- Enhances anticipation
Fill in the blank: In the attack position, the back of your butt should be a bit _______ your saddle.
behind
What common mistake involves body positioning relative to the handlebars?
Leaning too far forward or back.
What should you focus on when practicing the attack position?
One element at a time.
What does the phrase ‘heavy feet, light hands’ signify?
The ideal weight distribution while riding.
What is a common error related to knee positioning?
Pushing knees forward, which can deactivate glutes.
What does a good attack position help you achieve?
Executes every move with more grace and power.
What should you do if you’re having a bad day while riding?
Refer back to your attack position checklist.
What is the A-1 key to riding well?
A good attack position with a neutral posture.
What does riding lower on the bike allow for?
More control and confidence.
What is the first position discussed for mountain biking dynamics?
Upright
The upright position is useful for full pedaling and pumping power.
What does the upright position emphasize in body alignment?
A straight line through foot, knee, hip, shoulder, and ear
Hips and spine should stay together as one unit.
What is the second position in mountain biking dynamics?
High hinge
This position is essential for controlling the bike, especially with a high seat.
When should a rider use the high hinge position?
When transitioning from pedaling to handling the bike or on smooth descents
It helps in generating high torque.
What are the key characteristics of the high hinge position?
- Hips shift backward
- Torso folds toward level
- Knees stay relatively straight
- Shoulders lowered for better control
Loose hamstrings are necessary for this position.
What is the third position in mountain biking dynamics?
Low hinge
This position allows maximum control when shredding downhills.
What does the low hinge position require from the rider’s body?
- Hips shift way backward
- Torso folds toward level
- Knees bend quite a bit
- Shoulders at the same height as hips
The lower the shoulders, the more arm range available for maneuvering.
What should riders practice to master mountain biking dynamics?
Transitioning between upright, high hinge, and low hinge positions
Practice the sequence repeatedly to program the movements.
Fill in the blank: The three positions to master in mountain biking are _______.
[Upright, High hinge, Low hinge]
True or False: Riders should always remain in a squatted position while riding.
False
Legs should move with the terrain, sometimes straight and sometimes bent.
What is the goal of practicing the three positions in mountain biking?
To move fluidly and powerfully between them
This enhances control and adaptability on the bike.
What happens when you encounter a log while riding a bike?
Your brain processes sensory information and instructs you to slow down and approach the log at a right angle
This involves coordination of sensory inputs such as sight, pressure, and balance.
What is the relationship between tension and balance?
Tension is the enemy of balance
Relaxation helps maintain balance, both on and off the bike.
What should you focus on to reduce tension while biking?
Focus specifically on what your body should be doing: bounce, lean, push, pull
Engaging in these actions helps prevent tension.
Why is balancing on a bouncing pogo stick easier than on an inert pogo stick?
Balancing on a bouncing pogo stick involves legs, hips, and core, while an inert pogo stick requires arms, tension, and fear
Movement helps maintain balance more effectively.
How do the best riders maintain balance?
They cultivate an oscillation that they time with the terrain
This creates a rhythm that improves control and balance.
Do deer run into trees when fleeing a predator?
No
Deer have an evolved guidance system that helps them navigate quickly through obstacles.
What happens when you consciously try to maintain balance while biking?
You may screw everything up
Conscious thought can interfere with the rapid calculations necessary for balance.
What should you do when approaching obstacles on a bike?
Look where you want to go
This principle is common in driving and motorcycle riding.
What is ‘peeking’ in the context of biking?
Peeking is the skill of looking ahead to upcoming obstacles
Even a brief glance helps your brain prepare for what’s coming next.
What are some practices to improve balance?
Work on track stands, practice slow riding, do one-footed work in the gym, stand on one foot while washing your hair
Any activity that enhances balance will benefit bike riding.
What is the ideal weight distribution between the front and rear tires when balanced on a bike?
About 45% of your weight goes to the front tire, and 55% goes to the rear tire.
This distribution helps maintain balance and control.
What should you focus on to maintain balance on flat ground while biking?
Keep your weight centered on the pedals.
Heavy feet and light hands contribute to better braking and cornering.
What happens if you are too far forward while riding on flat ground?
You will feel pressure on your handlebars, and your front wheel may catch on obstacles.
This can lead to herky-jerky cornering.
What should you do with your arms and torso when climbing a steep hill seated?
Bend your arms and pull your torso forward to keep your weight centered over the bike.
This helps to drive weight into the pedals.
What is a recommended position for your saddle when climbing steep hills?
Perch at the tip of the saddle, especially on downward sloping saddle designs.
This position helps avoid discomfort while maintaining weight on the pedals.
What is the consequence of being too far back while climbing?
You will feel a strong pull on your hands, and your front end may wander.
This disrupts balance and control during climbs.
When riding downhill, what should your body position be?
Hips back, shoulders low, heavy feet.
This position helps maintain balance and control during descents.
What happens if you push your weight too far back while descending?
Your front wheel can become uncontrollably light, leading to a potential forward catapult.
Balance is crucial to avoid accidents.
On a steep descent, what should you do to maintain weight distribution?
Stay on your feet and push the bars forward until your weight is centered over your pedals.
This helps prevent losing control.
What should you do when braking to maintain proper balance?
Shift your weight back and drive your weight into your pedals, not your bars.
This prevents the front wheel from lifting or skidding.
What is the effect of improper weight distribution while braking?
Your rear wheel may skid or come off the ground if you are too far forward, or your front wheel may skip if you are too far back.
Proper weight distribution is essential for stability.
Fill in the blank: To control power while accelerating, you should lean _______.
forward.
This is especially important when climbing steep inclines.
What is the importance of using your entire cockpit while biking?
It allows for better balance and control at various angles and conditions.
High-level shredding requires dynamic movement and adaptation.
What does ‘heavy feet, light hands’ refer to in biking?
A technique for maintaining balance and control while riding.
This approach enhances braking and cornering efficiency.
What should you do when riding up a bump?
Pull the bars all the way back.
This action helps maintain balance and control.
What should you do when riding down a ledge?
Push the bars all the way forward.
This helps keep the bike stable during the descent.
True or False: It is important to maintain the same riding position at all times.
False.
You should adapt your position based on changing conditions.
What is the recommended technique for cornering?
Create deep lean angles while maintaining balance.
Proper body position is crucial for effective cornering.
What technique allows a rider to navigate rough trails smoothly?
Strategically weighting and unweighting the bike
What should a rider do when encountering unknown conditions?
Find your low hinge
What is the importance of getting low while riding?
It provides range and flow to handle terrain
What is the first step in the experiment for improving riding technique?
Get on your bike and drop the seat
In the experiment, what position should the rider start in?
High hinge position with weightless hands and heavy feet
What should the rider imagine while bouncing on a flat surface?
Being on a trampoline
What is the ‘heavy-light cycle’ in riding?
A natural oscillation between being heavy and light
What are the keys to mastering new riding techniques?
- Always be light or heavy
- Match the terrain
- Spread it out
- Be decisive
- Time your suspension
- Think three-dimensionally
What does it mean to ‘match the terrain’ while riding?
Being heavy in smooth spots and light in rough spots
What is the ‘Sine Wave of Love’ concept in riding?
Creating oscillation between heavy and light in response to terrain
Why is it important to be decisive on a bike?
Moves like jumps and hops require rapid, massive loads
What should a rider do when preparing to hop over a feature?
Load and unload their bike effectively
What is the significance of timing your suspension?
Power should drive into the ground, not into a spring and shock
What does three-dimensional riding involve?
Bouncing up, driving down, and pushing/pulling sideways
Fill in the blank: Light and heavy exist only in _______.
Opposition
What is the cycle a rider should maintain while riding?
Constant light-heavy cycle
What does the phrase ‘Embrace the opposition’ refer to?
Understanding the balance between light and heavy while riding
What skill areas are enhanced by controlling weight on the bike?
- Braking
- Cornering
- Pumping
- Hopping
- Jumping
What is the first step in mounting a bike?
Choose a moderately low gear
A 1:1 gear ratio works well unless the incline is very steep.
Where should you position your bike when mounting?
On the uphill side of the trail
What should you do with your foot when mounting a bike?
Put your foot on the pedal that’s on the downside of the trail
What should you do if you cannot sit on the seat while mounting?
Reach the ground and the seat, and stand with one foot on the ground
What is the recommended position for the power pedal while mounting?
Ratchet the power pedal up to about 11 o’clock
What should you do at the moment of starting to pedal?
Push the pedal down and get your butt on the seat
True or False: You should worry about clipping in before starting to pedal.
False
It’s advised to get some part of your foot on the pedal first.
What can help with a steep uphill start when mounting?
Push forward with your ground leg while pushing down with your pedal leg
What is the first step in dismounting from a bike?
Use excellent braking kung fu to slow down
What should you do with your foot as you come to a stop while dismounting?
Take your foot off the pedal and extend it forward
Where should your weight be as you prepare to dismount?
Transfer some weight to the handlebar
What should you do right as the bike stops?
Put your foot down onto the ground
What is a pro tip for safe dismounting?
Look far ahead to prepare for dismounting
When experiencing arm fatigue while riding, what should you adjust?
Shift your hips back
What should you do if the back end of your bike kicks up when hitting obstacles?
Shift your hips forward
What might be the cause of shoulder or tricep fatigue while climbing?
Slumping and putting too much weight on the bars
What adjustment can help with balance issues on a bike?
Visit a quality shop for a fit
What should you do to prevent your front tire from wandering during steep climbs?
Crouch low and pull yourself forward
What is a solution for struggling with balance while riding?
Relax and look as far ahead as possible
Fill in the blank: To ride better, you must loosen up, explore your ______, and dial in your attack position.
cockpit
What might help with balance issues related to bike setup?
A shorter or longer stem
What can adding rebound damping to your bike do?
Stop the bike from kicking up
What is a key reason to slow down while riding?
To maintain a legal, socially responsible speed
Obeying speed limits is crucial for safety.
How does speed affect cornering?
The faster you enter a corner, the harder it is to make the corner
Twice as fast is four times as hard.
What should you do when you feel like you’re going too fast?
Slow down.
How can you reduce your perceived speed while riding?
Look farther ahead.
What happens when you spend too much time braking?
Bad things can happen like tires skipping and muscles tightening.
What is the recommended finger position when braking?
Ride with your index fingers on the brake levers.
True or False: You should brake with all fingers on the brake levers.
False
Only use index fingers for braking to maintain grip.
What is a key technique for braking effectively?
Brake in a straight line.
Where should you look for good braking conditions?
Smooth spots with good traction.
When using brakes, what is the recommended approach?
Use both brakes evenly.
What should you not fear when braking properly?
The front brake.
What should you do to prevent skidding when braking?
Ease into the brake levers.
Fill in the blank: The most powerful braking happens at the point just before a _______.
skid.
What should you do if your front wheel starts to lock while braking?
Ease off the brake until it starts to roll again.
What is the effect of loading your tires while braking?
You can double your traction and cut your stopping distance in half.
What is the consequence of releasing the brakes on a steep downhill?
It can lead to loss of control.
What does ‘feathering the brakes’ mean?
Timidly adjusting lever pressure without creating real control.
What should you do instead of feathering the brakes?
Brake like you mean it.
What are the two main goals of the ‘lizard’ part of your brain?
- Don’t die
- Make babies
What is the consequence of the lizard brain feeling like braking is needed?
Braking is needed!
List three reasons why a rider might feel the need to slow down.
- Riding too fast
- Incorrect body position
- Poor execution of riding techniques
What are three features of tires that enhance braking power?
- Ride big wheels
- Ride wide tires
- Ride big, widely spaced knobs
True or False: Staring at an obstacle while riding can increase fear and cause a rider to slow down.
True
What is the correct sequence of steps for perfect braking?
- Start in a low attack position
- Gradually squeeze the levers, rotating back
- Drop heels and brake hard
- Gradually release brake pressure and rotate forward
Fill in the blank: To brake effectively on rough terrain, your hands should always be ______.
light
What is the effect of braking with body weight on traction?
Generates twice the traction or more
What should a rider do as they approach their braking point for heavy braking?
Crouch down to get heavy
How can you stop in half the distance while braking?
Make yourself twice as heavy
What is the recommended technique for braking on steep trails?
Brake heavy and work your wave
What should you do if the trail is truly steep and you’re hard on the brakes?
Know your weight will translate forward onto your hands
What should the pendulum from your belly button do in relation to your bottom bracket during braking?
Hang through your bottom bracket
What does it mean to ride with heavy feet and light hands?
Maintain control while braking and not overloading the front brake
What should you do if you know your limits while riding?
Prioritize safety over impressing others
What factors contribute to stopping distance?
Stopping distance is a product of:
* Tires
* Suspension
* Brake power
* Ground surface
* Weight distribution
* Amount of load
* Speed
* Skill
Understanding these factors helps in planning braking effectively.
How do high-pressure semi-slick tires and low-pressure knobby tires differ in performance?
High-pressure semi-slick tires are less grippy, while low-pressure knobby tires provide better traction on dirt.
This analogy compares tire performance to different stages of childhood development.
What is the impact of bike setup on braking?
Any setup change will affect your braking, so it’s essential to dial your bike the way you like it.
Proper bike setup can enhance control and braking efficiency.
True or False: Powerful brakes are always safe to use.
False
Powerful brakes can be dangerous if the rider is stiff or improperly positioned.
What should a rider do when upgrading to larger rotors?
Be careful and learn to drive the braking force into your feet.
Larger rotors increase braking power, requiring skill to manage effectively.
What effect does rear suspension have on traction and braking distance?
Rear suspension generally increases traction and reduces braking distance, but some designs may get stiffer during braking.
This stiffness can lead to a harsher ride and less control.
Fill in the blank: In soft, deep dirt, your bike ______ like a lazy horse.
plows
This highlights how different terrains affect bike handling.
What is the relationship between speed and braking distance?
Doubling your speed quadruples your stopping distance.
This emphasizes the importance of planning ahead when riding fast.
What should a rider focus on when braking?
Brake heavily and perfectly, focusing on personal power and skill.
Personal improvement is key to effective braking.
What is the suggested approach when descending on a bike?
Spend time coasting, pumping, and ripping instead of dragging brakes.
This method is both more enjoyable and safer.
Why do most riders brake when they feel nervous?
Blame fear. Braking provides comfort and a sense of control.
What is the consequence of dragging the brakes?
It makes your bike unruly and decreases control.
What should you do when you feel sketchy while riding?
Brake hard to slow down, then let your bike roll.
What is the key phrase to remember about braking?
Brake less. Pump more.
What is the number one way to mess up your bike’s handling?
Improper or excessive braking.
How does braking affect your traction?
Braking eats up part of your traction pie, leaving less for cornering.
What happens to your bike’s suspension under hard braking?
Some designs lock out, causing a harsher ride over bumps.
Where should you brake to avoid braking bumps?
Outside the bumps, inside the bumps, before the bumps, or after the bumps.
What is a common mistake riders make regarding braking bumps?
Braking on braking bumps, which makes the situation worse.
What should you do if your rear tire skids too easily?
Squeeze the levers slowly and shift your weight back.
What is the solution if your full suspension bike’s rear tire skids after braking?
Slow it down and ease onto the brakes.
What should you practice to improve your braking skills?
Drills like coasting down a hill and braking at a set point.
What should you do if your front tire skids?
Shift your weight forward and brake harder.
What can cause your front wheel to get stuck on rough terrain?
Using brakes in the rough parts instead of smooth sections.
What is a solution for aching knuckles and forearms during serious downhilling?
Adjust brake levers closer to your grips.
What should you do to reduce forearm pumping on long descents?
Shift your body down and back, driving force into your pedals.
What is the main function of brakes on a bike?
To control speed and provide stopping power.
Fill in the blank: The phrase ‘______ to slow down; then, get back to coasting and pumping.’ captures a key braking strategy.
Brake hard
True or False: Most riding problems arise from not braking often enough.
False. They usually come from braking too often.
What is the importance of a skilled touch when using brakes?
It gives complete control over speed for various situations.
What should you pay attention to when sitting at work or riding?
Posture
Poor posture can lead to weakness and discomfort.
What is a key rule to follow when on a bike?
No slumping on the bars
Slumping destroys posture, kills power, and causes pain.
What should you do when you find yourself slumping on a climb?
Do 20 push-ups
This is to strengthen your body for future climbs.
What muscle should you engage while pedaling?
Transversus abdominis
This muscle stabilizes your core and supports better power.
How should your hips and spine be positioned while riding?
Aligned with each other
Avoid sitting with hips in a straight-up position while bending your back.
What is the ideal curve for your back while cycling?
Firm yet relaxed curve
Maintaining this curve helps with posture and comfort.
What should your head and eyes be doing while climbing?
Head is up and eyes are out
This is crucial for maintaining awareness and safety.
What should your arms and hands feel like while riding?
Relaxed and weightless
Light hands help maintain better control and posture.
What happens to your hips when you need to pedal harder?
They tend to rotate forward
This is a normal response; just keep hips and spine aligned.
What should you do if you’re too tired to maintain good posture?
Take a break
Walking your bike can help you regain form and energy.
What should you strive for regarding your core while cycling?
Keep it engaged
An engaged core supports better power and reduces back pain.
Fill in the blank: The _______ surrounds your midsection and ties your ribs to your hips.
Transversus abdominis
This muscle plays a crucial role in core stability.
True or False: It is acceptable to hunch or arch your back while cycling.
False
Good cycling posture requires avoiding hunching or arching.
What is the consequence of hunching your back while cycling?
Wasting energy and feeling worse
Maintaining posture is essential for efficiency and comfort.
What is the primary focus of seated pedaling?
Making the power stroke as long and powerful as possible
What are the two coinciding cycles to consider while pedaling?
- Power and recovery
- Forward and backward
What does the power phase of pedaling refer to?
Pushing the pedal down to move forward
What does the recovery phase of pedaling involve?
The upward movement of the pedal while the other is powered down
What are the clock positions for the power phase?
From about 12 o’clock to 6 o’clock
What are the clock positions for the recovery phase?
From about 6 o’clock to 12 o’clock
What happens to the pedal angle when torque is higher and cadence is lower?
The pedal angle tends to change
In what situations might pulling up on the pedal be beneficial?
Very high torque, low rpm situations, such as BMX gate starts or technical climbing in a too-hard gear
What is the technique of ankling in pedaling?
Dropping your heel at the top of the stroke and pointing your toes at the bottom
What should you do while the pedal is moving forward?
Drop your heel
What should you do while the pedal is moving backward?
Point your toe
True or False: The angles of the power and recovery phases are fixed regardless of body position.
False
When seated on a steep hill, where does the beginning of the power phase shift?
Back toward 11 o’clock
When sprinting out of the saddle, where does the beginning of the power phase shift?
Forward toward 1 o’clock
At what cadence and wattage is the foot and pedal angle measured in the context of recovery?
90 rpm at 250 watts
What is the main focus of the pedaling drill ‘Push Across the Top’?
To start the power phase earlier and erase the dead zone at the bottom of the other pedal
This drill emphasizes dropping the heel to push across the top of the stroke.
What should you visualize when performing the ‘Push Across the Top’ drill?
Getting your heel below the pedal spindle before 12 o’clock
This visualization helps in achieving effective pedal movement.
When is the heel supposed to be at its lowest point during the ‘Push Across the Top’ drill?
At 3 o’clock
This position is crucial for effective power transfer.
What is the objective of the ‘Extend to the Bottom’ drill?
To get your foot in front of the pedal and push the pedal backward to the bottom of the stroke
This is accomplished by pointing your toes.
During the ‘Extend to the Bottom’ drill, what should you focus on from 3 o’clock to 6 o’clock?
Pointing your toes
This action reduces energy waste during pedaling.
What does it indicate when there is zero down pressure at the bottom of the stroke?
The pedal moves backward smoothly and easily
Achieving this is a sign of effective technique.
What are the combined goals of the drill ‘Push Across the Top and Extend to the Bottom’?
Drop your heel from 9 o’clock to 12 o’clock and point your toes from 3 o’clock to 6 o’clock
This drill is challenging but essential for improving pedal efficiency.
What is the key technique involved in Drill 3: ‘Both at the Same Time’?
While one foot is extending, drop the opposite heel
This drill develops coordination between both feet.
How should you start practicing the ‘Both at the Same Time’ drill?
At low rpm and work your way up
This gradual increase helps in mastering the technique.
True or False: The ‘Push Across the Top’ drill is considered the most effective pedaling drill.
True
This drill is emphasized as the A-1 best method for improving pedal stroke.
Fill in the blank: The harder the gear and the slower your cadence, the more _______ you’ll use when dropping your heel.
heel drop
Adjusting the gear and cadence affects the pedaling technique.
What is the ultimate goal of practicing these pedaling drills?
To make your power stroke longer and more powerful
This improvement leads to better overall pedaling efficiency.
What is an oval chainring?
An oval chainring has a bigger diameter when cranks are level and a smaller diameter when cranks are vertical
What was the design goal of Shimano Biopace chainrings?
To help power quickly through sweet spots and carry momentum through dead spots
What is the effective diameter at sweet spots for a 32t oval chainring?
34t
What is the effective diameter at dead spots for a 32t oval chainring?
30t
What is the main selling point of oval rings?
Smoother power delivery
How do oval rings affect rear-wheel slip on loose climbs?
They reduce rear-wheel slip by smoothing out torque sent to the rear wheel
What happens to pedal speed in the sweet spots?
You spend more time making useful power
What happens to pedal speed in the dead spots?
You spend less time transitioning between power phases
What is recommended when buying oval rings compared to round rings?
Buy them with one or two teeth more than you use on round rings
What are the implications of being stronger in sweet spots with oval rings?
You can pedal taller gears and ride faster with more teeth or easier with the same number of teeth
How do oval rings benefit those who struggle with pedaling?
They reduce the negative aspects of a poor pedal stroke
What is a potential downside of using oval rings?
They can subject your body to more tension than you’re used to
What can happen if you push a harder gear at the sweet spot?
It can hurt your knees and tire out your muscles
What is a common adjustment needed when using an oval chainring?
Choosing a bigger cog or getting stronger
Fill in the blank: The more you suck at pedaling, the more benefit you can get from _______.
oval chainrings
True or False: Oval chainrings are designed to maximize the pull phase of pedaling.
False
What might an oval chainring provide with no weight or price penalty?
A significant power boost
What is the ideal climbing form described for ultra-steep climbs?
Tall, balanced, and powerful
This form is exemplified by David Sigurdsson while climbing a volcano in Iceland.
What is a common issue riders face when climbing out of the saddle?
Terrible balance and poor alignment.
What happens when riders lean forward while climbing?
The back tire spins.
What should riders do if their front tire wanders while climbing?
Stop hanging off your bars.
What is a sign of weakness when pedaling out of the saddle?
Bent arms and low back.
What should pedaling look and feel like whether sitting or standing?
The same.
What should riders strive for during sit-stand transitions?
Smooth, even power and a consistent sound.
What should riders focus on with their hands while pedaling?
Keep hands neutral.
What does it mean to pedal with ‘heavy feet and light hands’?
Maintain balance while standing.
What posture do most riders have that affects their climbing?
Hunched over with bent arms.
What is the recommended torso position for climbing?
Stand as tall as you can.
Fill in the blank: When generating peak power, riders should _______.
Add power with their torso.
What should you do with your heels and toes while pedaling?
Drop your heels and point your toes.
What is the importance of locking your hips to your spine?
Keep the torso straight at all times.
True or False: Riders should practice being less upright on steep climbs.
False.
How can riders improve their technical climbing skills?
Practice on a trainer, the road, or a smooth trail.
What should you do if your rear wheel slips when you stand?
You’re too far forward.
What is the effect of putting too much weight on the hands while climbing?
Creates tension, wastes energy, and affects balance.
What is the overall goal of practicing climbing techniques?
Have fun.
What is the definition of ‘sprint’ in mountain biking?
Create a much higher-than-normal amount of power, typically above 1,000 watts.
What are some examples of when a sprint is needed in mountain biking?
- Race starts
- Race finishes
- Wheelie drops
- Technical climbs
What is the difference between pedaling hard and sprinting?
Sprinting involves the whole body working together as an integrated unit.
What is the first key to generating peak power while sprinting?
Lock Your Core
What is the purpose of engaging the core during a sprint?
To stabilize the body and generate maximum power.
Which muscles are involved in the core lockdown sequence?
- Transversus abdominis
- Multifidi
- Pelvic floor muscles
What is the first step in the core lockdown sequence?
Draw the fronts of your hips toward each other.
How do you ‘pack your shoulders’ for effective sprinting?
Squeeze shoulder blades together and pull them down.
Fill in the blank: To lock your torso, squeeze every muscle between your ribs and your _______.
hips
What should you practice to ensure your lockdown sequence becomes unconscious?
Practice in various settings: gym, car, work, etc.
What is the importance of driving with your hips during a sprint?
Hips generate maximum torque and power.
What should your body position be when driving your hips forward?
Stand tall and keep your weight on your feet.
What is the role of the arms during a sprint?
Anchor with your arms while driving your hips forward.
What should you feel when executing a perfect sprint?
A connection from your hands through your locked core to your feet.
What happens during the first downstroke of a sprint?
Significant acceleration occurs as you smash the pedal.
What is the recommended practice for improving sprinting skills?
Dial in the initial drive and practice generating full power.
According to the text, what is a common mistake among mountain bikers?
Very few spend time dialing in their sprint.
What does improving your sprinting skill theoretically allow?
Infinitely scalable power.
True or False: You can generate full power without practicing it.
False
How does a higher 100 percent affect your 50 percent?
The higher your 100 percent, the higher—and smoother—your 50 percent is.
What is the primary focus during pedaling exercises?
Technique
These exercises are skill drills, not intervals.
What should each pedaling exercise be performed for?
20 seconds to a minute
Include easy spinning between exercises.
What is one-footed pedaling designed to improve?
Stroke smoothness
Helps identify dead spots and improve technique.
What is the Kung fu challenge associated with one-footed pedaling?
Do it with flat pedals
Tests balance and technique.
What gear setting is recommended for high resistance pedaling?
Huge gear
Should be at around 40 to 60 rpm.
What does high resistance pedaling teach the brain?
To fire off the right messages in the right order
It’s also a strength workout.
What is the Kung fu challenge associated with high resistance pedaling?
Do this out of the saddle with only one hand on the bar
Increases difficulty and engages core.
What is the goal of high rpm pedaling?
To spin as fast as possible without bouncing off the bike
Aims for 100, 120, or 150 rpm.
What should be emphasized during the off-season?
One-footed pedaling
Builds fundamental skills before strength training.
What should be emphasized as strength builds entering the season?
High resistance
Prepares for more intense workouts.
What should be emphasized as the racing season approaches?
High rpm
Focus on speed and technique.
What posture is recommended when more torque is needed during sprinting?
Upright position
Essential for generating maximum torque.
What is the suggested position when spinning a low gear without much tension?
Lower, hinged position
More aerodynamic and allows for better arm movement.
What should you do when climbing steep inclines?
Push your hips back
Creates room for handlebars and generates more torque.
What is the optimal hand position while pedaling to generate the most power?
Pull back on your bars while pushing into your pedals from 2 o’clock to 6 o’clock
What is the most important factor in making the most power while cycling?
Being in the right gear
What happens if a cyclist is in too hard of a gear?
They won’t generate much forward momentum and will bog down instead of producing instant speed
What is the term for pedaling in too easy of a gear, causing no forward momentum?
Chopping wood
What should cyclists focus on to master powerful pedaling segments?
Master the most powerful segments first
During the pedal stroke, what should cyclists pay attention to after the downstroke?
Pushing hard across the top
What is the benefit of pushing across the top of the pedal stroke?
It greatly lengthens the amount of time power is applied
What is essential for a smooth pedal stroke?
Smooth transitions from segment to segment, muscle to muscle
What is the recommended cadence for cycling to be easy on the legs?
More than 80 rpm
What is the ideal rpm for training to achieve a good spin?
100 rpm on the trainer
What is meant by ‘loud legs, quiet body’ in cycling?
Use only the muscles that carry you up the hill and stabilize your core
Why is stabilizing your core important while cycling?
It creates a stable connection between your torso and hips, preventing power loss
What breathing technique is recommended for long, moderate pedaling?
Breathe slowly and deeply, letting your belly expand
What should your belly do when sprinting at full power?
Be locked
What is a critical consideration for cyclists who have been pedaling for years?
They may have developed bad habits that need to be overcome
What is the suggested approach if a cyclist’s stroke becomes sloppy and uncomfortable?
Call it quits for the day or go in-line skating to finish the workout
What does ‘out of the saddle’ refer to in cycling?
Creating a sudden burst of power: sprinting at a jump, attacking a competitor, or pushing a hard gear up a steep hill.
Why is seated pedaling important?
It carries you up long hills and across expansive flats in the most efficient way.
How should you use your seat while pedaling?
Push your butt back against your saddle as you push your pedals forward.
What should you do to maintain traction while pedaling?
Move back on your saddle when your rear wheel slips and forward when your front wheel wanders.
What muscles do you emphasize by shifting forward on your saddle?
Quads.
What muscles do you work by moving back on your saddle?
Hamstrings and glutes.
What happens to your pedal stroke when you stand up?
Your perfect pedal stroke tends to leave as well.
What is the technique referred to as ‘dancing on the pedals’?
Keeping your pedals turning without pausing at the bottom of your stroke.
What should you do to anchor your power strokes?
Lock your core and anchor your hands toward your hips.
True or False: You’ll save the most energy while standing up.
False.
What is the significance of your core muscles in cycling?
Stabilize your form and transmit torque from your shoulders to your hips.
What is the benefit of using your hips instead of being quad dominant?
You create more power.
What should you do with your gear when standing?
Upshift to maintain traction and preserve form.
How should you position your body when standing with enough traction?
Stand erect, with your hips forward and your shoulders directly above your hips.
What does creating dynamic traction involve?
Anchoring your bars toward your hips to create leverage.
On long climbs, how should you approach sprinting?
Spin as efficiently as possible.
What is the importance of the right gear during a sprint?
Sprints happen soon and hard; you need to make your strokes count.
What should you focus on during the initial phase of a sprint?
Push down aggressively on the pedals.
What is the ‘triple extension’ technique in sprinting?
Simultaneously firing your hips, knees, and ankles.
What should you do with your torso and arms while sprinting?
Brace your torso and pull your bars back toward your hips.
When should you shift gears during a sprint?
Wait until you’re about to wind the gear out.
What is the age-old question regarding bike gears?
Should I spin easy gears or grind hard ones?
What factors influence whether a cyclist should spin easy gears or hard ones?
Unique leg strength, knee health, and pedaling skill.
What does Lee tend to do when he is mentally fresh?
Spin an easy gear.
What does Lee tend to do when he is mentally exhausted?
Lug a harder gear.
What is the reason for needing more brain power when spinning at higher RPM?
Higher RPM requires more brain power.
What is a personal power band?
The RPM range in which a cyclist pedals smoothly and powerfully.
What happens when the gear is too easy?
Legs bounce up and down like chopping wood.
What happens when the gear is too hard?
The cyclist bogs down like a woolly mammoth in tar.
What RPM range is associated with maximum power production?
120 to 130 RPM.
What RPM range is associated with maximum efficiency?
60 to 70 RPM.
Where is the best place to practice spinning?
In front of the TV on an indoor trainer.
What type of trainer provides the highest-quality practice?
Rollers.
What should you do during commercial breaks while practicing on a trainer?
Stay in a low gear and spin as fast as possible.
What is the benefit of a high cadence?
Places the burden on the aerobic system and lets legs spin easily.
What should you experiment with to improve cycling performance?
Find your optimum cadence.
What happens to a cyclist’s stroke as it gets smoother?
Comfortable cadence will increase.
What is the advantage of making power from 60 to 120 RPM?
You can double your speed in the same gear.
What is a common mistake when sprinting?
Choosing a gear that’s too hard.
What should you do if your gear feels too easy during a sprint?
Grab the next taller gear.
What can help generate more power during a sprint?
Using upper-body strength to drive force into each stroke.
What is the significance of handlebars during a sprint?
They allow you to pull while pushing on the pedals.
What is the typical number of cogs in modern bike rear drivetrains?
10 to 12 cogs.
True or False: Most mountain bikes now have front derailleurs.
False.
What is the benefit of modern drivetrains in terms of shifting?
Shifting is much easier.
What should you do before hitting a steep pitch?
Downshift at your leisure.
Who is considered one of the greatest sprinters in mountain bike history?
Brian.
What is the difference between riding and training?
Riding is just riding; training is riding with a specific purpose.
Why do most people do their easy rides too hard?
They often ride at a pace that is more intense than necessary, which can lead to fatigue.
What heart rate do Tour de France riders typically maintain during easy rides?
Around 120 bpm.
What is the consequence of not resting during training?
You can’t recover properly and may not perform well.
What is the main focus of Lester’s PowerMax workouts?
Intervals: long and hard, short and very hard.
How should hard rides be approached according to Lester Pardoe?
When it’s time to go hard, you should go really hard.
What does creating a wide window of speed involve?
Going very hard on some days and very easy on others.
Why should riders be cautious about group rides?
They may push you to ride harder or longer than you should.
What is the recommended approach to training consistency?
Start where you are and take lots of small steps forward.
What should riders focus on at the beginning of their season?
Do six to eight weeks of easy, long rides.
How can riders maintain their speed during low-intensity phases?
Every 7 to 10 days, do one-half to two-thirds of your speed workout.
What is a key reason to avoid riding hills all the time?
You need to incorporate easy days into your training.
What is the strategy for ramping up training before an event?
Gradually build up time and distance, then reduce it before the event.
Fill in the blank: Most riders will do a longer ride each week like 60, 70, 80, 90, 100, and then ______ miles.
120
True or False: It is beneficial to maintain your endurance by reducing volume before a race.
True
What is the main problem faced when trying to climb hills with friends?
You can’t hang with your buddies up the hills
Solution involves training smart and riding with clean technique.
What is a suggested warm-up duration before a ride?
At least 20 minutes off the bike
This includes physical therapy, strength training, and warm-up.
What should you do to alleviate tired quads while cycling?
Move back on the saddle and concentrate on pushing forward from your hips
This emphasizes the glutes.
What is a common solution for discomfort while climbing?
Pay attention to your form
Open your upper body, lighten your hands, and spin smooth circles.
What is the recommended technique when climbing out of the saddle?
Move your hips back so your weight moves exclusively to your feet
For extended climbing, rest your hands neutrally on the bars.
What should you do if you feel tired and weak?
Get off your butt and train
Avoid overdoing it to prevent digging a deeper hole.
What does the adage ‘Work smarter, not harder’ imply for cyclists?
Train to pedal harder but learn to pedal smarter
A great spin is a bike rider’s greatest asset.
Fill in the blank: To wake everything up during a warm-up, mix in a few short, intense _______.
bursts
True or False: Leaning on the handlebars while climbing out of the saddle is recommended.
False
It is suggested to move your hips back instead.
What is the strongest muscle group emphasized while cycling?
Glutes
What happens if you push too hard while cycling without proper conditioning?
It’s going to hurt
This is particularly true if you’re out of shape.
What is the first step in solving the problem of discomfort at the start of a ride?
Start slowly and gradually increase the intensity
How can you improve your pedal stroke?
Pay attention to your pedal stroke
A great spin is crucial for cycling performance.
What are the keys to great cornering?
Knowing your equipment, reading terrain, keeping your center of gravity low, and having a good balance of weight on your tires.
Understanding tire grip in various conditions is crucial for effective cornering.
What is the importance of reading terrain in cornering?
It allows you to anticipate obstacles like ruts or loose rocks, giving you crucial time to decide how to navigate the turn.
Why is a low center of gravity important in cornering?
It enhances stability and control during turns, as seen in race cars and motorcycles.
What is a critical factor in distributing weight during cornering?
Finding the right balance of pressure between the front and rear wheels for optimal traction.
What are the four steps to breaking down every turn?
Setup, entrance, the turn itself, and exit.
How does the tightness of a turn affect cornering difficulty?
A turn that’s twice as tight is twice as hard to make.
What should you do before reaching a turn?
Look as far into the turn as possible and check the surface and worn lines.
What is the relationship between speed and turning g-forces?
As speed increases, turning g-forces increase exponentially; twice the speed makes a turn four times as hard.
What is advised regarding braking and turning?
Brake before the turn to maintain control and avoid panic.
Fill in the blank: The better you get at pumping turns, the more ______ you create.
traction.
What is the recommended approach to initiating a corner?
Lean gradually for long turns and more quickly for short turns, ensuring a smooth initiation.
What common mistake do riders make when entering corners?
They often brake too much, causing instability and loss of control.
What is the ‘big head turn’ technique in cornering?
It involves scanning along the trail toward the exit as you begin the turn.
Why is patience important when riding a new trail?
Entering wide allows for better observation and safer navigation of corners.
What did Brian Lopes demonstrate in his cornering technique?
He braked before the turn to maintain control and ensure a fast exit.
True or False: It’s better to dive straight into the insides of corners for efficiency.
False.
What should a rider focus on when entering a turn?
Getting into an attack position, leaning into the turn, and looking where they want to go.
What happens when a rider tries to exceed their cornering speed?
They become tense or panicked, which can lead to a crash.
What is the primary goal while cornering on a bike?
Maintain traction and hold your line
Why is cornering considered dynamic?
You’ll cross different surfaces and hit obstacles
What happens if you rigidly maintain a position while cornering?
You may get deflected and follow a tangent into a cactus
What should you do with your arms and legs while cornering?
Keep them loose
What is the recommended position of your body during cornering?
Project your head and torso in the direction you want to go
What is the significance of lowering your center of gravity?
The lower you are, the lower your center of gravity and the more arm range you have for turning
What is the advice regarding weight distribution on a bike?
Center your weight and keep heavy feet and light hands
What should you do if the front end of your bike starts sliding out?
Press into the bars to increase front-wheel traction
Should you use the front brake while entering a turn?
No, it can cause the front wheel to wash out or the bike to stand up
What does ‘loading turns’ allow you to do?
Increase traction and get away with braking and turning at the same time
What is the difference between weight and power in handling handlebars?
Weight is resting on the bars; power is actively pushing or pulling on the bars
What are the steps to loading a turn?
- Push the bike into the turn
- Pull the bike out of the turn
- Drop your weight as you approach
- Press into the ground for traction
What is the technique for transitioning between close corners?
- Push the bike into the first turn
- Pull the bike out of the turn
- Lean it in the new direction
- Push into the next turn
What is the importance of a clean exit from a turn?
It sets you up for the next section, either straight or another corner
What does the Motorcycle Safety Foundation teach for cornering?
Slow, Look, Lean, Roll
Fill in the blank: When approaching a turn, you should ______.
slow down
Fill in the blank: After leaning into the turn, you should ______.
carve
What is the relationship between the curve path and the wheel angle when steering a bike?
The curve path is always less dramatic than the wheel angle due to slip between the tire and the ground.
How do you steer a bike at very low speeds?
By turning your handlebars in the direction you want to go.
What must you do to steer a bike at mountain biking speeds?
You must lean your bike in the direction you want to go.
Why is leaning more reliable than steering when turning a bike?
Leaning allows the tire to roll around the turn, while steering can cause the tire to bash into irregularities in the ground.
How does a leaned tire behave compared to a steered tire?
A leaned tire rolls around the turn like a rubber-edged ice cream cone, while steered tires want to slide.
What happens to the handlebars when you lean your bike?
The handlebars turn by themselves.
What should you do with your hands while leaning your bike?
Keep your hands neutral and let your bars do what they want.
What can happen if you do not let the handlebars turn enough when leaning?
Your bike will tend to go straight.
What occurs if you turn the handlebars too much while leaning?
Your front wheel will tend to plow.
Fill in the blank: If you want to turn, you have to ______, but you don’t have to steer.
lean
What is recommended instead of steering when turning a bike?
Balance on your feet and lean your bike in the direction you want to go.
What should you do to observe the relationship between leaning and steering?
Push your bike at a walking pace and lean it to the side.
What does the front tire do when you lean your bike in a direction?
Your front tire flops in that direction, and your bike turns perfectly.
What is the integrated motion for cornering faster?
- Leaning the bike independently from your body
- Loading the bike by pushing through your foot (or feet) while keeping your hands neutral
- Driving your hips through the corner
This progression helps riders master the art of changing direction effectively.
How do bikes turn?
Bikes turn by leaning.
Handlebar movement is automatic when the bike is leaned.
What is a common problem when riding a bike?
The main problem is that stupid human on the bike.
Tension with the handlebars can prevent proper turning.
What should you focus on when learning to turn?
Start with turning in your easy direction.
For right-leg dominant riders, left turns may feel easier initially.
What position should you be in when approaching a turn?
In a low ready position.
A lower position allows for more arm range and tighter turns.
What should you do with your right foot before initiating a turn?
Extend your right foot to the 6 o’clock position and put all weight on it.
This helps focus on leaning the bike.
What is the purpose of creating a lean angle?
To push the inside grip down into the turn.
This helps in leaning the bike effectively.
What should your grips follow during a turn?
An arc around the bottom of your front tire.
Pushing in the direction of the arc maintains balance.
What is the importance of loading the outside foot?
It generates downforce, which equals traction and safety.
This is crucial for effective cornering.
What movements should happen simultaneously when loading the bike?
Push your outside foot into the ground while pushing your inside hand into the turn.
This coordination is key to mastering cornering.
What is a common mistake riders make with their outside leg?
Locking the knee of the outside leg.
This reduces balance and power.
What should you do to maintain energy and flow when cornering?
Gradually extend and press into the outside pedal instead of slamming the foot down.
Smart foot control is essential for smooth cornering.
What is the role of hip rotation in turning?
To drive the entire upper body into the turn.
This includes hips, torso, and head.
What does effective turning consist of?
Lean, load, drive.
Different turns require varying lean angles and loads.
What can choosing great lines on a trail do?
Make terrain easier to ride and help become a faster rider with less effort.
Good line choices can significantly improve riding efficiency.
What should you do to improve line choices on a trail?
Pay more attention to the trail and read the terrain.
Understanding the terrain can lead to better navigation.
What are the three basic approaches to riding lines?
- Slow
- Early apex
- Late apex
- Middle apex
What is a characteristic of an early apex line?
You carry max speed into the turn but may overshoot or stall on exit.
What is the advantage of a middle apex line?
It is the mathematically perfect line, allowing you to carry the most speed through the entire turn.
What is a disadvantage of a middle apex line?
You can’t see the exit very well, which can lead to issues with poor traction and unseen obstacles.
What are the benefits of a late apex line?
- You can see farther through the turn before committing
- You go relatively straight on the exit
- You can start pedaling earlier and carry max speed out
True or False: A late apex line has no disadvantages.
True.
What type of corner is best suited for a middle apex line?
Constant radius corner.
What type of corner is best suited for a late apex line?
Decreasing radius corner.
What should you do when entering a series of tight turns?
Aim your head and body in a straight line and let the bike turn under you.
In a series of turns, what is the most important turn to consider?
The last turn.
Fill in the blank: An early apex works fine when you have room to drift ______ on the exit.
outside.
What strategy should you use to set up for the last turn in a series of turns?
Compromise the first turns to set yourself up properly for the last turn.
What does ‘head floating down the trail’ imply in riding technique?
Your head and upper body go as straight forward as possible while the bike turns under you.
Why is it beneficial to square off the first turn in a series of turns?
To set up for the next turn more effectively.
What should you do if you see an obstacle while riding?
Don’t be afraid to change your mind or your line.
What happens when you enter fast on the inside and dive right into the corner?
You carry max speed into the turn but risk overshooting or stalling on exit.
What is the impact of poor traction when using a middle apex?
It can give you trouble due to unseen obstacles.
What is the recommended line for eager junior riders?
Early apex.
True or False: An early apex is generally the fastest choice.
False.
What should you do on a straight that follows a corner?
Square it off early and start pedaling as soon as you can.
What should you do if a unicorn suddenly appears in your corner while railing a flat turn?
Straighten out and then brake hard.
What is a key skill to learn for braking while turning?
Learn how to pump turns.
What happens to traction when you make your bike feel heavier while turning?
You gain more traction and can brake slightly.
To rail turns effectively, where should you lean your body?
To the inside of your tires.
What are the consequences of leaning too much or too little in a turn?
Leaning too much causes falling to the inside; not leaning enough causes blowing through the turn.
What lean angle corresponds to a 15’ radius turn at 15 mph?
34°.
What is the lean angle for a 20’ radius turn at 10 mph?
18°.
When can you achieve the same amount of lean in different ways?
In various combinations of radius and speed.
What is one effective method to achieve better traction in flat and off-camber corners?
Lean your bike more than your body.
What position is best for cornering when traction might let you down?
Weight your outside pedal.
What does leaning your body more than your bike do?
Presses more weight into the ground for better traction.
What is the safest default position for leaning during turns?
Leaning your bike more than your body.
True or False: You can never go wrong by leaning your bike more than your body.
True.
Fill in the blank: For every combination of radius and speed, there is only one _______ that balances turning forces with the force of gravity.
lean angle.
What happens when your lean angle matches the angle of a berm?
You can press directly through the tires and rail the corner.
What is a common mistake when braking hard while railing a flat turn?
Attempting to brake hard while turning.
What should you practice for effective cornering?
Cornering with your outside pedal weighted.
List the three leaning techniques mentioned for different cornering situations.
- Lean your bike and body together
- Lean your bike more than your body
- Lean your body more than your bike
What is the relationship between leaning the bike and the rider’s balance angle on a berm?
A match between the cornering angle and the balance angle is rare.
Leaning your bike and body the same amount is mathematically perfect but seldom occurs.
What should a rider do to create the turning radius needed in a turn?
Lean the bike enough to create the turning radius and balance on your feet.
Focusing on driving weight down into the pedals helps create the correct balance angle.
Why do great riders often lean their bikes more than their bodies?
In most turns, the cornering angle is greater than the balance angle, creating more downforce and cornering bite.
This approach is also safer if tires break loose.
What is countersteering?
Countersteering uses gyroscopic forces and bike geometry to lean into a corner, especially at high speeds.
It is a common misconception that countersteering is simply turning the wheel opposite to the direction of the turn.
What is the first step to countersteer into a left turn?
Turn your wheel slightly to the right.
This initial action causes the bike to lean left and begin the turn.
What happens to the bike after you turn the wheel slightly to the right in a left turn?
The bike will almost immediately lean to the left.
The steering geometry allows the wheel to flop over to the left, aiding the turn.
What advice does the Motorcycle Safety Foundation give regarding turning left?
Push left to go left while leaning your body into the turn.
Pressing forward on the left handlebar complements the lean and countersteer.
What is the significance of foot positioning during turns?
The foot position can affect the bike’s stability and control during turns.
For example, pedaling with the left foot in a left turn can increase the chances of sliding out.
Fill in the blank: If you’re in a left turn with your left foot forward and the bike starts to slide out, pedaling with your ________ makes it want to slide out more.
left foot
Why is it important for a rider to be able to ride with either foot forward?
It prepares the rider for unplanned situations, such as needing to jump or handle drops unexpectedly.
This skill is seen in skateboarders and snowboarders who can ride fakey.
What is the advantage of having a variety of skills as a rider?
The more skills you have, the more prepared you are for unplanned situations.
This adaptability is crucial in challenging riding conditions.
What is the advantage of cornering with the outside foot down?
Provides maximum edging bite
This technique is easiest and safest for most people to learn.
What does keeping your feet level while cornering provide?
Maximum pumping power
This is effective when railing a perfect berm.
What is the purpose of angling the cranks while cornering?
Gives a combination of edging bite and pumping power
Angling cranks around 45 degrees is recommended when needing some edging.
What percentage of cornering is done with both feet on the pedals according to Brian?
Over 95 percent
Taking a foot off the pedal can be a sign of uncertainty about tire grip.
Why don’t most World Cup downhill riders switch feet in turns?
They focus on going as fast as possible using natural techniques
Riders have ten-plus runs to dial in their preferred foot position.
What should your inside foot be doing as you approach a turn?
Should be forward
This helps control edging pressure and transitions between techniques.
What is the technique for using a dropped inside foot during a turn?
Skim it along the ground
This lowers the center of gravity and increases rear tire weight.
What does extending the inside foot forward in a turn accomplish?
Shifts traction to the front wheel
This is especially useful in sketchy turns.
What is a benefit of riding berms?
Provide the ultimate turning experience
Berms allow for higher speeds and deeper lean angles.
What should you do to maintain speed through a berm?
Lay off the brakes
You can carry more speed through a berm than other types of turns.
What is the relationship between speed and lean angle in a berm?
There is a perfect speed for each berm’s lean angle
At this speed, the lean angle presses tires into the ground.
What should you do if you’re going slow in a berm?
Ride low
If your speed is high, you should ride high.
What does ‘mind your lines’ refer to in berm riding?
Being aware of the entrance and exit angles of the berm
Entering and exiting at the right points can increase speed.
What should you do to maintain traction while riding a berm?
Keep pedaling
This technique can be employed if the berm isn’t too rough.
What is a common characteristic of steep berms?
Allow for deep lean angles
The lean angle must match the banking for optimal traction.
True or False: You should turn with your inside pedal down.
False
Never turn with your inside pedal down.
What is the primary requirement for flat turns?
Skill
Flat turns require finesse and confidence in your tires and yourself.
What is more important for handling flat turns: the handlebar or the tire?
The tire
The difference between a $20 and a $50 tire means everything in terms of traction.
What are the key factors that affect carving flat turns?
Soil, tires, body position, weight distribution, lean angle, center of gravity
All these factors play a crucial role in executing flat turns.
What is a quick tip for tires when making flat turns?
Get the widest, knobbiest, stickiest tire you can find
Plus tires are also a good consideration for better traction.
What should you do with your bike during tight turns?
Unweight your bike and cram your tires into the ground
This technique helps maintain traction.
When should you consider taking your inside foot off during a turn?
When balance is beneficial
This depends on speed and traction conditions.
What is the best foot position for weighting during flat turns?
6 o’clock position
This position helps lower your center of gravity.
True or False: Weighting the outside foot is important in flat turns.
True
Proper weight distribution is key for maintaining traction.
What do riders often prefer for slick courses?
Clip-in pedals
Clips provide better control in slippery conditions.
What type of pedal is generally preferred for courses with many turns?
Flat pedals
Flats allow for quick foot removal, which is advantageous in tight turns.
What should you consider when choosing between flat and clip-in pedals?
Your confidence, style, and mood
These factors dictate the best pedal choice for your riding conditions.
What is the primary benefit of pump tracks?
Learning to rail corners
Pump tracks provide a safe environment for practicing cornering techniques.
Fill in the blank: The difference between a $20 and a $50 _______ means everything.
tire
What does ‘feet up’ position help with after making a flat turn?
Faster exit
It prepares you for subsequent actions like jumps or drops.
What does Curtis Keene prefer for flat pedal confidence?
Flat pedals
He felt more confident using flat pedals during professional downhill racing.
What does weighting the outside pedal help with?
Traction
Proper weight distribution enhances tire grip on the ground.
What does repetition on pump tracks lead to?
Skill development
Repeated practice on pump tracks enhances cornering abilities.
What is the key strategy for handling off-camber turns?
Go slow and expect a skid
The ground pointing away from the tires increases the likelihood of skidding.
What is a recommended technique for exiting an off-camber turn?
Do a late apex and let yourself drift lower
This technique reduces the fear of drifting.
What should you do if there’s a rut or berm on the exit of an off-camber turn?
Use it for traction
Ruts and berms often form where previous riders have caught traction.
How should you position your bike when making off-camber turns?
Lean your bike even more and load the tires
This maximizes traction during the turn.
What is a common characteristic of switchbacks?
They are built on steep hills and require tight turns
Switchbacks also involve managing speed and possibly riding up or down a ledge.
What should you do when approaching downhill switchbacks?
Slow down, enter to the far right, and square the turn against the bank
This technique helps navigate the turn safely.
What are the four core skills needed to ride switchbacks?
- Riding steep hills
- Making tight turns
- Managing speed
- Riding up or down a ledge
What should you focus on when making a tight turn on a steep hill?
Get lower to increase arm range
Lowering your center of gravity helps maintain balance and control.
True or False: It is advisable to brake hard when entering a downhill switchback.
False
You should reach a happy speed, not scare yourself into braking hard.
What technique can help in negotiating a tight switchback?
Use the ruts for braking and turning
Ruts can provide additional grip and help guide the bike through the turn.
What is the purpose of dragging the rear brake in a steep downhill corner?
To keep your speed in check
This allows for better control while navigating the turn.
How should you approach climbing switchbacks?
Follow the widest line possible to reduce the grade
This technique helps maintain traction and control.
What is the recommended approach for skidding into loose corners?
Use a skid setup to steer, not slow down
Skidding should be controlled and practiced in safe environments.
What should you do when executing a skid setup?
Nail the rear brake to break the tire loose
Lean forward to ensure the front tire tracks through the turn.
What to avoid when skidding into a turn?
Do not touch the front brake
This allows for better control and prevents washing out the front tire.
What are switchbacks in mountain biking?
Tough types of turns that can be fun, depending on speed, tightness, and traction.
What is the recommended technique for tight or loose corners?
Take your inside foot off and whip the bike around.
What technique can be used when traction is good in a switchback?
Slide the back end around while keeping the front tire in place or perform a nose wheelie.
What is the feeling when executing a switchback correctly?
It feels like one of the coolest experiences.
True or False: Most people excel at hopping curbs.
False.
What skill does the speaker admit to struggling with?
Nose wheelies.
Fill in the blank: When encountering a tight turn with a steep bank, you can pump it as if it’s the _______.
trough between two rollers.
What is the key to gaining speed in a berm?
Press into the turn, pump the transition, and get light on the exit.
What happens to mountain bike tires during a ride?
They slip, squirm, drift, skid, and skip.
What is ‘grip-slip-grip’?
A natural phenomenon where tires alternately grip and slip when riding around a curve.
What is the ‘Scandinavian Flick’?
A technique involving skidding the rear tire to the left and then whipping it around to the right before entering a turn.
What should you aim for when entering a turn?
A tighter line than needed to allow room to drift.
What is crucial for maintaining balance during a drift?
Keeping weight balanced over pedals and tires.
What happens if your front wheel lets go during a turn?
Stand the bike up until it catches, then lean back to the right.
What should you do if the rear wheel lets go?
Keep weight on the front tire.
True or False: Fighting the slide helps maintain control during a drift.
False.
What is the purpose of pumping turns?
To generate speed when it’s impossible to pedal.
What is the timing aspect important for during a turn?
Unweighting the bike to slingshot out of the turn.
Fill in the blank: Exiting the turn is similar to unweighting on the _______.
upside of a roller.
What is the first step in the French Cornering Drill?
Find a corner with an uphill exit
How should you practice riding the corner in the French Cornering Drill?
At different entrance speeds, along various lines, unloaded and loaded
What indicates success in the French Cornering Drill?
How far you coast up the hill; the higher, the better
What does controlled drifting require?
Knowing your tires and being able to read the terrain
What is the problem when you go straight until the end of a turn and then crash?
You are not letting the bars steer naturally; you steer them too much
What should you do if you feel yourself falling to the inside of a turn?
Lean less or go faster
What is the common solution if you blast straight through a turn?
Lean the bike more and pitch it into the corner
What should you do if your front wheel washes out?
Enter the turn with weightless hands and press the bars with power
What is the solution for making flat and off-camber turns?
Lean your bike more and weight the outside pedal
What should you do if you find yourself steering up the banks in berms?
Speed up or ride lower in the berm
What is a natural part of mountain biking when your tires break loose?
Get used to drifting by either slowing down or practicing in a controlled situation
What factors contribute to the variation in corners in mountain biking?
Radius, camber, elevation, surface, speed, and lines
What separates world-class trails and great riders from merely fun trails and good riders?
The ability to pick great lines, carry the right speed, and maximize traction
What is the basic technique for riding down various terrains?
Use the same technique regardless of the slope or drop
Fill in the blank: Corners have the most variation in mountain biking due to _______.
[radius, camber, elevation, surface, speed, and lines]
What is essential for safely enjoying riding down trails?
• Stay balanced on your feet
• Use your arms to match the angle of your bike to the terrain
• Use your legs to minimize changes in height and manage violence
These principles apply on all surfaces including dirt, wood, rock, or in the air.
What is the first common error when riding downhill?
Not Low Enough
Hips need to be back and shoulders close to the handlebars to create proper angles on steep descents.
What indicates that a rider is too far forward?
Feeling tension in the palms
If the handlebars drop, the rider may lose control and flop over the bars.
What is the most dangerous common error among riders?
Too Far Back
This often occurs due to nervousness or bad instruction and can lead to losing control.
What physical sign indicates a rider is too far back on the bike?
Pulling on fingers and tension between handlebars and torso
This position increases the risk of being flung over the handlebars.
What happens if you are too stiff while riding?
Your arms become stiff, and your head and eyes get jostled
This stiffness often comes from fear and tension.
What is a simple truth regarding balance on a bike?
If you are too far forward, you will flop over your handlebars; if too far back, you will be thrown over your handlebars
This highlights the importance of maintaining proper balance.
Fill in the blank: To create proper angles on steep descents, you need to get your hips way back and your shoulders very close to the _______.
handlebars
True or False: Leaning back is the correct response when you feel nervous on a bike.
False
Leaning back can lead to losing control and is not a recommended technique.
What should you focus on to overcome fear while riding?
Ride within your limits and focus on perfect execution
Safe repetitions allow the body to relax and build confidence.
What should you do to enjoy riding down slopes and drops?
Start small and work your way up gradually
This approach helps build confidence and skill over time.
What is a recommended action for riders before descending steep trails?
Lowering your seat
This helps in maintaining balance and control.
What should riders do with their weight when riding down steep trails?
Distribute weight off the back of the bike
This helps in steering and braking effectively.
What is the consequence of leaning too far back on the bike?
Makes steering and braking with the front more difficult
Finding balance is crucial for control.
When should a rider avoid using the front brake?
In rough sections with big holes
Letting the front wheel roll with momentum is preferred.
What technique helps maintain control while descending?
Dragging your rear brake with minimal skidding
This helps in controlling speed and stability.
What should a rider do if the rear wheel starts skidding?
Let go of the brakes
This can help regain control of the slide.
What is a common issue that can affect speed control?
Going too fast
Maintaining brake control is essential.
What is the benefit of riding smarter on trails?
Carrying free speed through turns
This allows for more efficient riding.
What is the first position a rider should assume at the top of a hill?
Get into the ready position
This includes placing your butt back.
What is the importance of keeping shoulders low on steep descents?
The steeper the downslope, the lower your shoulders need to be
This aids in maintaining balance.
What should riders do with their hands while descending?
Have weightless hands
This helps in maintaining control.
What is a critical visual strategy while riding downhill?
Look as far ahead as possible
This helps anticipate the terrain.
What should riders do as their bike transitions onto the downhill?
Push the bars forward to match the bike angle with the ground
This is crucial for balance.
What happens to a rider’s arms as they descend steeper hills?
Arms become straighter
This helps in maintaining stability and control.
Fill in the blank: If your butt is off the seat and your hands are perfectly ______, you are perfect.
weightless
This indicates optimal balance while riding.
What is the key takeaway for riding down steep pitches?
Controlled balance is an essential skill
This builds powerful, safe riding habits.
What is the height of the drop mentioned in the text?
Almost 2 feet (60 cm)
What is the recommended position of the rider before riding off a ledge?
Get very low on your bike
What are the two key principles for riding down a hill?
- Balance on your feet
- Match the angle of your bike to the terrain
What should you do with your handlebars when the front wheel rolls off the drop?
Push the bars forward and down
What happens to the bike’s trajectory when riding off a ledge at medium speed compared to slow speed?
The bike follows a flatter trajectory
Fill in the blank: Riding a ledge slowly-and perfectly is an awesome _______.
challenge
How should you position your arms when landing after a drop?
Arms and legs extended
What is the main difference when riding off a ledge at high speed?
Both tires are in the air at the same time
True or False: The techniques for slow, medium, and fast ledges are different.
False
What should you do if the drop is abrupt?
Your hand push should be abrupt
What should you do when landing if another drop is coming soon?
Get low
What is the importance of managing ledges and small drops at all speeds?
It prepares you for bigger drops
What is the recommended technique for riding off a ledge at slow speed?
- Approach in low position
- Push the bars
- Extend legs and pull back slightly
- Balance on feet
What does riding a ledge at high speed require in terms of technique?
Same feet-and-angles rule applies
What should you do with your body to keep your head traveling level when catching air?
Use your legs
What is the first step when approaching a ledge?
Balance on your feet
What is the primary feeling described when landing a big drop in mountain biking?
The most amazing thing ever, yet it felt like nothing-an amazing nothing.
What are drops in mountain biking characterized as?
High profile, highly sought after, and potentially dangerous.
What skills are necessary for handling a large drop?
The skills for a large drop are the same as those for a small drop.
What is the first step when approaching a bigger drop?
Approach in your low attack position.
What should you avoid staring at when approaching a drop?
The edge of the drop or even the landing.
When the front wheel leaves the edge of the drop, what should you do?
Start pushing the bars forward.
While in the air, what position should you maintain on the bike?
Stay in the middle of the bike.
What is crucial to do upon landing a drop?
Land on both tires with all your weight in your feet.
What is the easiest way to fly farther off a drop?
Go faster.
What technique can be used to add height when taking off?
Load and unload your bike while remaining balanced.
What is the fundamental technique to remember when flying off a drop?
Stand on your feet, match the angle of your bike to the terrain, use your legs to keep your head level.
True or False: Medium speed feels crazier than slow speed in mountain biking.
True.
What should you do if you need to fly over a hole to a distant backside?
Add hip power to gain extra height.
What is the main advantage of flying in mountain biking?
You don’t have to worry about tires getting hung up in holes or slipping on roots.
What is the final step in the process of landing a drop?
Get on the brakes after landing.
Fill in the blank: The techniques for drops are fundamentally the ______.
same.
What should you do as you approach the takeoff spot of a drop?
Get light, then heavy.
What is emphasized about the experience of flying off drops?
Start small and work your way up gradually.
What is a wheelie drop?
A technique where the rider raises the front wheel and falls gently onto both tires from a ledge.
What is the first option when reaching a ledge without speed?
Stop. Walk. Resume your ride.
What is the second option when reaching a ledge without speed?
Uncork a sick wheelie drop.
What is a hybrid technique in wheelie dropping?
Combining rolling and wheelie drop techniques.
What are the two main skills required for wheelie dropping?
Perfect balance and very high-level pedaling skills.
What should you master before attempting a wheelie drop?
The initial hip drive and first pedal stroke.
What gear ratio is recommended for approaching a ledge?
A 1:1 gear (e.g., 34/34t or 30/30t).
What is the first step when starting to wheelie drop?
Approach the edge slowly with straight arms.
What should you do at the edge of the ledge?
Uncork your hip drive and anchor your hands to the bars.
In the air, what should you match the angle of your bike to?
The angle of the landing.
What is a common problem when riding down steep hills?
Feeling tension or soreness in your triceps and catching the front wheel on bumps.
What is the solution for tension in triceps while riding downhill?
Shift your weight backward, from your hands to your feet.
What happens when you land a drop too far back?
The handlebars pull hard, and the front end may wander.
What is the solution for landing too far back?
Land farther forward on your bike, balanced on your feet.
What is the first step in performing a wheelie drop hip drive?
Start with neutral balance in a 1:1 gear ratio.
What is the hip drive action during a wheelie drop?
Hands to hips, hips to hands.
What should you keep doing until the rear wheel takes off?
Keep powering through the pedal.
What is the primary technique discussed for absorbing harsh landings?
Landing on your rear wheel
This technique is used in trials and BMX street riding.
What should you focus on when learning wheelie drops?
Landing on both wheels
This is recommended until you are ready for rear-wheel landings.
What is essential to successfully perform a wheelie drop?
Timing and gear selection
Incorrect gearing can lead to failure in lifting the front wheel.
What happens if you are in too hard of a gear while attempting a wheelie drop?
The front wheel won’t come up
It is similar to trying to start a car in third gear.
What occurs if you are in too easy of a gear during a wheelie drop?
The front wheel comes up easily but power runs out quickly
This requires fast pedal strokes to maintain the lift.
What sensation might you feel when riding down a ledge?
A ‘whoa!’ sensation
This sensation is actually your head being flung toward the ground.
What should you do to ride downhill correctly?
Balance on your feet, get lower, and push the bars down the ledge
This technique makes riding downhill feel easy and serene.
If you get bucked over the bars while riding off a ledge, what is likely the cause?
Being too high, back, and stiff
Improving skills on smaller obstacles can help regain confidence.
What should you do if you find yourself flung over the bars during a big wheelie drop?
Return to basic pedaling skills
Work your way up from small curbs to build confidence.
What is the suggested action if you are afraid to ride down something?
Don’t ride it
Start with the basics and gradually build skills and confidence.
What can mountain biking provide in terms of terrain?
Fun and crazy terrain
Skills and confidence will grow over time, allowing for bigger drops.
What do most mountain bikers live for?
The descents
This highlights the thrill and excitement associated with downhill riding.
What is a necessary skill for mountain bikers to ascend hills efficiently?
Technical climbing
Mastering technical climbing is essential for improving overall climbing efficiency.
What is the key to efficient, powerful technical climbing?
Balance on your feet and drive with your hips
This technique is fundamental for enhancing climbing skills.
True or False: Most mountain bikers are skilled climbers.
False
The text states that very few mountain bikers are skilled climbers.
As you master the skills in this chapter, what will happen to technical climbing?
It will become easier and might even be fun
This suggests that skill development can change the experience of climbing.
Who did Lee learn true climbing skill from?
A BMXer
This learning experience involved a focus on hip drive.
What did Lee feel when he drove his hips forward while climbing?
Amazing, easy power
What common climbing mistake occurs when a rider is too far forward?
Pressure on palms, triceps, and chest
Other symptoms include a hard front wheel impact and back tire slip.
What happens to the bike when a rider is too far backward?
The bike loses speed and may lead to falling off
This occurs when the rear wheel hits a transition from flat to steep.
What physical sensation indicates that a rider is too far backward?
Pulling on fingers, biceps, and back
What happens if a rider is sitting down while climbing?
They are likely too far back
What is a consequence of being too hunched over while climbing?
Weakness due to biceps becoming part of the power chain
Fill in the blank: Most riders make one or all of these mistakes when climbing steep pitches or obstacles: If you’re too far forward, you feel pressure on your _____, triceps, and chest.
palms
What can happen to a rider’s legs if they are improperly aligned while climbing?
They may stop pedaling
What is a common physical complaint for middle-aged males who are too hunched over?
Low back pain
What does standing tall on a bike require?
Core strength and practice
What is one of the main factors that contributes to better climbing performance aside from fitness?
A number of skills
True or False: Very few mountain bikers have ever stood tall on a bike.
True
What is the significance of a 100-watt deficit in climbing?
It represents the difference in power output that elite endurance athletes can sustain compared to an average rider.
What are the three keys to easy climbing?
- Balance on your feet
- Match the angle of the bike to the terrain
- Stand as tall as you can
How does proper balance affect climbing efficiency?
It helps save energy, keeps you in control, and can enhance the enjoyment of uphills.
What is the recommended position for standing while climbing?
Drive all your weight into your feet and stay balanced.
What should you avoid doing with your hands while climbing?
Do not push on the handlebars; instead, pull backward for extra power.
When is it appropriate to stand while climbing?
When the hill is too steep to stay balanced or when approaching an obstacle.
What happens if you remain seated while approaching a bump?
You may end up too far back, causing the rear tire to hit the obstacle.
Fill in the blank: Heavy feet and light hands keep you in the _______.
middle of the bike
What effect does a bent back have while climbing?
It reduces power and may cause back pain.
True or False: It is beneficial to lean forward while climbing steep hills.
False
What should your position be if the hill is steep and you’re standing?
Your seat will be far behind your butt.
What is the recommended approach for climbing in balance?
Focus on an upright, balanced pedaling style.
Why is standing beneficial for climbing steep sections?
It allows for better weight distribution and traction.
What should you do if you feel tension in your arms while climbing?
Shift your weight forward to maintain balance.
Fill in the blank: If the nose of your saddle is smashing your tender bits, you are likely too far _______.
back
What is the primary benefit of extending your hips while standing?
It engages your glutes for more power.
What is the importance of matching the bike’s angle to the terrain?
It helps maintain balance, especially on steep pitches.
What is the first step to transition from flat to steep terrain?
Approach in your normal seated pedaling position with straight arms and light pedal pressure
This helps maintain balance and prepares for increased pedal power.
When transitioning to a steeper incline, where should your weight be?
All of your weight should be on your feet
This helps maintain balance and control while climbing.
What should you do with your hips as the pitch gets steeper?
Drive your hips forward
This action is crucial for maintaining balance and power during the climb.
What is a sign of good balance during a steep climb?
Your torso and head project forward smoothly without being rocked back and forth
This indicates effective body positioning.
What position should you return to after the slope levels out?
Return to your seated pedaling position
This prepares you for the next section of the trail.
What is the importance of hip drive in mountain biking?
It provides more power, especially on steep climbs
A strong hip drive is essential for maintaining momentum.
What should you do when approaching a steep rock face?
Approach in your normal seated position, apply light pedal pressure, and ensure a 1:1 gear ratio
This helps in managing power and timing for the climb.
When should you launch your attack on a steep rock face?
About 2 feet (60 cm) before the rock
This timing positions your pedals level as the front wheel reaches the edge.
What technique should you use to raise the front wheel while climbing?
Drive forward with your hips while pulling backward with your hands
This coordinated action generates the necessary torque.
What happens if you lean back during a steep climb?
You will lose power, and your back wheel will hit hard
Maintaining a balanced position is crucial for effective climbing.
What should you do as the bike levels out after a climb?
Hinge your hips back and resume your neutral position
This technique aids in transitioning smoothly after a steep climb.
True or False: Practicing a balanced but powerful hip drive is essential for all mountain bikers.
True
A powerful hip drive is a fundamental skill in mountain biking.
Fill in the blank: The skill of transitioning from flat to steep terrain requires good _______.
balance
Balance is key for maintaining control during transitions.
What is the basic technique used when pedaling up a steep ledge?
Explode hip drive and anchor handlebars toward hips.
This technique is similar to pedaling up a steep face, emphasizing power and balance.
What happens to the rear wheel when the front wheel reaches the top of the ledge?
The rear wheel becomes very light and may become airborne.
This is due to the rear wheel being very heavy at that moment.
List the steps to successfully ride up a vertical ledge.
- Approach in seated position
- Attack: hips to hands, hands to hips
- Pop feet as front tire reaches the top
- Let rear wheel rebound upward
- Resume seated position as bike levels out
Integration of hip drive and foot pop is crucial for success.
What is the technique called when pedaling up a steep face?
- Attack at 12 o’clock
- Drive hips to hands
- Smash bike down
- Bring feet up
- Hips away from hands
This sequence helps maintain balance and power.
What gear should you use on a tough climb?
Use the lowest gear while maintaining traction and balance.
This helps save energy for critical sections.
True or False: Standing on your hands helps with climbing.
False.
You should stand on your feet to maintain control and balance.
What should you do if your rear tire skids when standing on a climb?
Build core strength and stand on your feet.
This helps prevent skidding by improving balance.
What can cause your front tire to float uncontrollably on climbs?
Leaning back like you’re afraid of the hill.
Commitment to the climb is necessary.
Fill in the blank: To save energy while climbing, you should get off your _______.
butt.
This helps in maintaining energy and balance.
What should you do if your front tire rolls up a small ledge easily, but the rear tire hits hard?
Stand up taller and stop leaning back.
This ensures better weight distribution.
What can cause your legs to stop pedaling during a technical climb?
Poor alignment, such as being hunched over.
Proper posture is crucial for effective climbing.
What does the author suggest about road riding after experiencing mountain biking?
Road riding just isn’t fun anymore.
Once you step into mountain biking, it changes your perspective on road riding.
What limits your climbing engine according to the author?
Genetics, age, and lifestyle.
However, climbing skills are limitless and can be improved.
What does the author encourage learners to do to improve their climbing?
Learn simple, powerful techniques.
Mastering these techniques will enhance climbing enjoyment and performance.
What is the primary benefit of learning to pump bumps in cycling?
You ride smoother and faster in all kinds of terrain
Smoother and faster riding enhances safety and enjoyment.
What foundational skills does pumping develop?
Coordination of upper and lower bodies
This coordination is essential for advanced skills like manualing, hopping, and jumping.
What are the three important actions when you pump terrain?
- Actively matching the angle of the bike to the moment
- Managing height and pressure with your legs
- Actively scanning ahead for bumps and turns to pump
When pumping, how should you manage your legs when going over bumps?
Bend your legs up the fronts of bumps and extend your legs down the backs of bumps
This technique is similar to skiing moguls.
What mindset does pumping help develop in riders?
A more aggressive, more confident mindset
This mindset aids in line choice and helps attain Flow.
True or False: Pumping is only beneficial for speed, not for comfort.
False
Pumping also minimizes impacts from bumps and enhances overall riding comfort.
What does pro-level pumping involve?
A cyclical, fully integrated, full-body motion
This pattern is also used for manualing, hopping, and jumping.
Fill in the blank: Pumping forms the foundation of more advanced moves, including _______.
[manualing, hopping, jumping, technical climbing, advanced cornering]
What does effective pumping allow a rider to do with bigger bumps?
Flow through them easily
This makes challenging terrain feel manageable.
What is the relationship between pumping and technical climbing?
Technical climbing is basically pumping bumps while pedaling
Understanding pumping aids in mastering technical climbs.
What is the ultimate goal of getting great at pumping?
To get great at riding
Pumping is a critical skill for all levels of cycling.
What should you actively do while pumping in terms of awareness?
Scan ahead for bumps and turns
This helps in planning and executing effective pumps.
What should you always do to maintain balance on the bike?
Balance on your feet and actively match the angle of your bike to the ground.
What is the purpose of generating pump while riding?
Keeps you safe, increases control, and helps you ride faster on crazier terrain.
What technique was previously recommended for riding through bumps?
Pulling up and pushing down with arms.
What analogy is used to describe terrain in this context?
Imagine all terrain as a wave.
What are the terms used to describe the high and low points of a wave?
Crests and troughs.
What is the inflection point in a wave?
The spot where the wave stops bending upward and starts bending downward.
When should you pull and push while riding over bumps?
Pull when the wave starts to turn upward and push when it starts to turn downward.
What technique can help you gain speed while riding?
Pumping through terrain and turns.
What is a recommended practice for learning the pumping technique?
Find or build a set of consistent rollers.
What position should you enter the rollers in?
Middle ready position.
How should you move your arms while riding over crests and through troughs?
Push across the crests and pull through the troughs.
What happens if you stop moving your arms while riding?
You lose power and get behind the timing.
What is the relationship between arm movement and bike angles?
Arms are in charge of angles.
True or False: The bigger and faster the rollers are, the smaller and slower you need to work.
False.
Fill in the blank: The harder you push, the harder you can _______.
pull.
What should you focus on after ensuring your arms are behaving?
Focus on legs.
What do your legs primarily manage when pumping?
Height and pressure, generating most of your pumping power
What should you do at the top of each roller?
Crouch as low as you can
What should you do at the bottom of each trough?
Stand as tall as you can
What is the effect of locking your legs straight while pumping?
You should never lock your legs straight, but you should get very close
How should you push your legs while going down the backside of a roller?
Push your legs down hard
What should you do with your legs while going up the frontside of a roller?
Pull your legs up; let the bike rise while your feet move upward
What is the relationship between pushing into a backside and lightness on the frontside?
The heavier you push into a backside, the lighter the bike will be on the frontside
What is a safe and efficient trail-riding style dependent on?
Smooth terrain
What does Brian emphasize when approaching a roller?
Unweighting the bike and flipping the bars up
What should you do as soon as the front wheel reaches the top of the roller?
Push down with your arms, then your upper torso, and then your legs
What is the importance of the setup of your bike while riding rollers?
It affects how you ride the rollers
Fill in the blank: When your legs manage the verticality of bumps, your head stays perfectly ______.
level
True or False: Most riders can easily drive from their hips without focused effort.
False
What should you focus on while pumping, according to the instructions?
Your legs; let the arms follow
What should you do as you get better and faster at pumping?
Imagine skimming over the frontsides and eventually hopping from one backside to the next
What are the factors that Brian considers when riding rollers?
Speed entering the rollers, distance between rollers, shape of the transition, bike setup
What must a rider do when approaching a roller or water bar at speed?
Unweight and hop into the downside
This helps avoid being pitched in the air and allows for better pump initiation.
What are the three benefits of hopping into the downside of a roller?
- Avoids bouncing off the frontside
- Starts the pump higher on the backside
- Gains more drive upon landing
What is the focus of PLIMPING STEP 3?
Integrating arm and leg movements through the core
This is essential for maximizing power and control while riding.
During the power phase in a trough, what movements should the rider perform?
Pull with arms while pushing with legs
What is the recovery phase movement on a crest?
Push arms forward while pulling legs up
What should a rider do to feel the work in their torso and hips while riding?
Lock your abs and pack your shoulders
True or False: Pumping can be applied only on flat surfaces.
False
Pumping can be applied on any terrain that rolls up and down, including BMX tracks and trails.
What are the benefits of pumping while riding?
- Ride faster
- Use less energy
- Gain speed in rough or tight areas
- Stay in control
What is a key observation when watching a skilled rider?
They pump every chance they get
Fill in the blank: The best places to learn pumping are _______.
[BMX track or pump track]
What should a rider actively look for to improve their pumping skills?
Pump-worthy lines
This includes the fronts of holes and the backs of humps, rocks, logs, and roots.
What is the suggested action to avoid being bucked off when approaching a frontside?
Unload, manual, hop, jump, or skip
What should a rider do in a jumbly rock garden?
Pump the backsides of the bigger rocks
What technique can help maintain speed while climbing?
Pump the slope down into a creek bed and unload while climbing
What does the concept of being a wave imply in riding?
Rider’s energy wave should be in phase with the terrain’s wave
What should a rider do to integrate bumps and turns at the highest level?
Learn to pump bumps and then pump turns
What is the ultimate benefit of mastering pumping techniques?
Riding becomes effortless and enjoyable
What is a humorous takeaway related to a nice backside in riding?
A nice backside will take you far—in life and in bike riding.
What is critical for mastering the pump?
Timing is critical in this movement.
If you don’t unweight at the right time or pump at the right moment, speed won’t be generated.
How should you enter and exit a berm?
Enter low and get heavy in the first half; exit low and get light in the second half.
This technique helps maximize the pump effect.
What are the steps to pump a berm?
- Enter low
- Extend into the belly of the turn
- Absorb the exit and set up for the next turn
What is the effect of bike type on pumping?
Different mountain bikes pump differently; hardtails require precision, while more suspension allows for more leeway but wastes energy.
What is the ideal bike for pumping?
A stiff little dirt-jump hardtail is considered the ideal pump bike.
It provides the best pump power.
Fill in the blank: The lower your seat is, the more _______ you have.
leg range
What happens as terrain gets gnarlier?
The more aggressively you have to pump.
This helps maintain control at higher speeds.
What is a pump track?
A continuous loop of berms and rollers that can be ridden without pedaling.
What are the benefits of pump tracks for riders?
They are fun, offer a great workout, and build new skills.
Where can pump tracks be built?
In backyards, next to BMX tracks, or next to parking lots.
What is the minimum space required for a pump track?
At least 600 square feet (20 × 30 feet).
True or False: Pump tracks can only be built in large areas.
False
What is the first step in building a pump track?
Start with the outside loop and build the berms first.
What is a common problem when riding over bumps?
Head and torso rocking back and forth.
What should you do if your butt keeps hitting your seat?
Lower your seat even farther.
What is the philosophy behind pumping?
It is the act of melding yourself with the terrain, following its contour, and using its shape to your advantage.
How should you feel when pumping at low speeds versus high speeds?
As you go faster, you have to be more proactive.
Fill in the blank: Pumping is not just a way to gain speed without _______.
pedaling
What should you do if you feel stiff while trying to pump?
Get a DJ hardtail or a BMX cruiser to loosen up.
What is essential for maintaining speed while pumping?
Using your hips effectively.
What are the two sections outlined in the chapter?
- For Shredders
- For Kung Fu Masters
What is the main focus of Section 1?
Traditional skills taught in a traditional way, suitable for most riders.
What is the goal of skills taught in Section 2?
To accomplish the same lobs as shredder skills but with greater simplicity, balance, and power.
What is the first skill beginners should learn?
The wheelie
List the recommended protective gear for beginners.
- Helmet
- Gloves
- Pads
What is the neutral position in cycling?
A position with the butt on the seat and arms slightly bent.
What is the purpose of a sitting and pedaling wheelie?
To lift the front wheel over obstacles while maintaining speed and control.
What is the key to lifting the rear wheel onto a ledge?
Start with a power wheelie and snap into your pedals.
What changes to a bike can accelerate mastery of wheelies, manuals, and hops?
- Drop your seat
- Shorten your stem
- Switch to flat pedals
What is the significance of finding the balance point during a wheelie?
It allows for controlled pedaling and braking to maintain the lift.
How should you adjust your pedaling when learning to wheelie?
Keep pedaling after you pop your wheel up.
What is the recommended gear for performing a wheelie?
A gear that provides a balance between pop and loft time.
What is the best way to maintain a coasting wheelie?
Stay loose and keep your speed reasonable.
Fill in the blank: To lift your front wheel, you must shift your weight _______.
[backward]
What action should you take if your front wheel is too low during a manual?
Move your hips backward.
What does ‘looping out’ mean in cycling?
Falling backward off the bike due to excessive weight shift.
What is the purpose of ‘preloading’ in cycling?
To add to the backward explosion by dropping weight quickly and then pushing back upward.
What should you do if you need to lower your front wheel during a manual?
Pull your hips forward or your feet toward you.
True or False: The timing of lifting your wheel is crucial for clearing obstacles.
True
What type of bike is recommended for learning balance in wheelies and manuals?
A hardtail bike.
What is the role of flat pedals when learning to wheelie?
They allow for easier foot movement and safer dismounting.
What should you avoid doing with your arms while learning to manual?
Bending your arms.
What should you keep a finger on while practicing wheelies?
The rear brake lever.
What is the benefit of lifting your rear wheel in rocky terrain?
Helps in getting over obstacles and prevents rear flats or damage
Lifting the rear wheel is particularly useful when speed is insufficient to plow through rocks.
What is the first step in the Basic Rear-Wheel Lift technique?
Start in your attack position, the lower, the better
In the Basic Rear-Wheel Lift, what should you do after shifting your weight back?
Lunge forward
What is the purpose of driving your weight onto the bars during a rear-wheel lift?
To lighten your feet and let the rear end rise
What is the general movement required to lift your rear wheel?
Throw your weight forward while holding the grips tight and rolling your elbows up and forward
What is recommended for beginners learning to lift their rear wheel?
Lean all the way back and then hurl yourself all the way forward
Why is it suggested to learn rear wheel lifts with flat pedals instead of clip-in pedals?
Flat pedals will teach better form and allow for higher hops in the long run
What is a kickout in mountain biking?
A maneuver where the front wheel stays on the ground while the rear wheel hops sideways
When should you perform a kickout?
As you enter a flat, fast turn
What is the first step to kick out to the left?
Start in your low attack position
When performing a kickout, what direction should you steer and lean when moving to the left?
Steer and lean to the right
In a kickout, how should the pop of the rear wheel be generated?
From the rapid load and unload, not from pulling with your feet
Fill in the blank: To get your rear wheel off the ground, you should ______ while holding the grips tight.
throw your weight forward
True or False: When you reach a high skill level in rear wheel lifts, you will always lunge forward or backward.
False
What is the main difference between a regular wheelie and a manual?
In a manual, you’re not pedaling and typically standing instead of sitting
What are the advantages of speed or a slight downhill grade in performing a manual?
They help maintain balance and control during the maneuver
What happens to the balancing point of a manual compared to a regular wheelie?
The balancing point is slightly different because you’re standing
How do you prevent the front wheel from falling back during a manual?
Push into the pedals to push the rear wheel forward
Why is brake modulation important during a coaster wheelie?
Higher speeds, closer front wheel to the ground, and slower recovery from rear brake application
What is the first step in getting over small obstacles on a bike?
Get into attack position
What does ‘load forward’ mean when approaching an obstacle?
Crouch down and forward as you approach
What should you do immediately after lifting the front wheel over an obstacle?
Shift your body back
What action should be taken as soon as the front wheel touches down?
Push explosively into your pedals
What is the technique to lift the rear wheel while crossing an obstacle?
Bend your knees to let your pedals and rear wheel come up
What is the final step after successfully crossing an obstacle?
Settle back into attack position and absorb the landing
Fill in the blank: In a manual, your front wheel will be ______ compared to a sitting wheelie.
closer to the ground
True or False: You should pedal during a manual.
False
What is the first step in hopping over a large obstacle?
Rock back into a manual
A manual is a technique used to lift the front wheel while maintaining balance on the rear wheel.
What is the second step in the hopping process?
Explode off the rear wheel
What position should you enter into before attempting to hop over an obstacle?
Attack position
How does shifting your weight forward help in the hopping process?
It loads the spring, allowing for more rebound
What should you do to lift your front wheel?
Shift your weight backward
What is essential for timing when lifting the rear wheel?
Push explosively down into the pedals at the right moment
What should you do with your bike as you cross the obstacle?
Let your bike arc through the air
What is the key to a smooth landing?
Match the angle of your bike to the angle of the landing
What should you do if low speed prevents you from clearing an obstacle?
Let your wheels bounce off the top
When should you start your hop in relation to your speed?
The faster you’re going, the sooner you should start your hop
How does suspension affect the timing of your hop?
A suspension bike takes longer to load and unload
Why should you lower your seat height before hopping?
To allow space to shift fore and aft and explode upward
What advantage do clip-in pedals offer for hopping?
They allow you to pull the bike up with your feet
What is the primary technique for hopping onto ledges?
Land on top with your wheels level
What is the process for hopping in place?
Hop up and down a few inches and make constant corrections
What are the benefits of hopping as high as you can?
- Expand your range of motion
- Dial in your timing
- Increase your explosiveness
- Turn up your confidence
- Have fun
True or False: You should try to lift both wheels at the same time when hopping over obstacles.
False
What should you do to prepare for hopping over a big obstacle?
Preload forward
What is the initial step to lunge onto a ledge?
Approach in a neutral pedaling position, eyes tracking beyond the obstacle.
How do you lift the front wheel during the lunge technique?
Perform a pedal wheelie by pushing the pedal downward while pulling the handlebar backward.
What should you do after setting your front tire on top of the ledge?
Lunge forward with a power stroke to gain propulsion and lighten the rear tire.
What does sucking the bike upward achieve when clearing a ledge?
It allows you to clear the ledge without lifting your whole body.
What is the final step after clearing the ledge?
Push the bars forward and return to your neutral position.
What happens to the required power of the lunge as the ledge height increases?
The taller the ledge, the more powerful the lunge needs to be.
What are the advantages of the new riding style compared to the old style?
- Balanced position on the bike
- Simpler dynamics with fewer, powerful movements
- Improved core technique without learning new techniques
What challenges do riders face when transitioning to the new riding techniques?
- Requires more coordination and body awareness
- Feels strange for those used to the old way
- Change is tough
What is Kung Fu defined as?
‘Supreme skill from hard work.’
Who can be said to have Kung Fu?
- A great poet
- A painter
- A calligrapher
- A cook
- A masterful servant
What does the practice of Kung Fu involve?
Endless repetition until physically and mentally exhausted.
True or False: The new riding technique guarantees that you will always clear obstacles perfectly.
False
What is one of the key reasons for Brian’s riding success?
His fundamentals are very clean and performed with inhuman power.
Fill in the blank: ‘Kung Fu means, _____.’
‘supreme skill from hard work.’
What is the pull-push row technique used for?
To roll over serious obstacles.
What is the first rule when using the pull-push row technique?
Scan softly beyond the obstacle.
What should you do to maintain balance while using the pull-push row technique?
Find the perfect alignment and stay balanced on your feet.
What happens when you pull the bars backward during the pull-push technique?
It raises the front wheel and pushes the rear wheel into the ground.
What is the effect of pulling hard on the bars?
It drives more pressure into the pedals and engages the core.
What should you do as soon as the front wheel reaches the top of the obstacle?
Push the bars forward.
What is the result of pushing the bars forward after reaching the top of an obstacle?
It pushes the front wheel down the other side and raises the rear wheel.
What is the recommended position of the front tire when approaching a rock at low speed?
Let your front tire kiss the front of the rock.
What is the importance of the timing of the power stroke in the Kung Fu Power Wheelie?
Start the power stroke about 2.5 feet before hitting the obstacle.
What gear ratio does Lee prefer for the Kung Fu Power Wheelie?
A 1:1 gear ratio.
What are the steps to execute a Kung Fu Power Wheelie?
- Uncork a power stroke 2. Drive hips forward 3. Stand tall into the pedal 4. Anchor back with arms.
What does the term ‘prepush’ refer to?
Building energy by pushing before pulling.
True or False: The harder you pull the bars, the smoother your front wheel goes up the obstacle.
True.
What is the key to performing a power wheelie effectively?
Combining pedaling power with handlebar pull.
What should you focus on when landing after a pull-push maneuver?
Land centered and balanced.
Fill in the blank: The harder you pull, the harder you can ______.
push.
What is the main takeaway regarding the timing of the Kung Fu Power Wheelie?
Start the power stroke way sooner than you think.
What happens if your front tire smashes into the obstacle while power stroking?
It indicates that the power stroke was started too late.
What should you practice in a safe place to improve climbing skills?
Kung Fu Power Wheelie.
What does the term ‘popping with your legs’ refer to?
Gaining rear wheel height at the end of your power stroke.
What should you do when approaching an obstacle?
Gaze softly beyond the obstacle.
What is the purpose of creating tension through your core during the Kung Fu Power Wheelie?
To generate more power.
What is the first step in performing a real bunny hop?
Compress the body into the bike
In a bunny hop, what movement initiates the lift of the front wheel?
Lift the bars
What body movement is crucial for achieving height in a bunny hop?
Explode in an upward movement
What is the ideal speed for executing a bunny hop?
Moderate to high speed
List the steps to perform a bunny hop.
- Start loading the bike into the ground
- Explode at the obstacle
- Stay balanced on feet
- Drive hips forward and smash pedals down
- Row bars back to hips
True or False: The rear wheel should be made heavier before a bunny hop.
True
What action should you take while in the air during a bunny hop?
- Stay balanced on feet
- Drive hips backward
- Float pedals upward
- Push bars away from hips
When should you start your hop in relation to the obstacle?
Sooner than you think, about 22 feet (6.7 m) before the log
What is sideways hopping used for?
Changing lines while avoiding obstacles
What is the primary technique in a pump-manual?
Combines pumping and manual techniques to gain speed
Describe the steps for a pump-manual.
- Approach at unreasonable speed
- Absorb the first bump
- Let front wheel float
- Crush the backside
- Absorb the second bump
What is a plimp-manual hop also known as?
Jet hop
What do you need to do during a pedal hop?
- Approach low
- Smash the pedal down
- Drive hips to hands
- Stay balanced in the air
What is the solution if you can’t lift your front wheel?
- Push weight backward
- Pull on the bars with straight arms
- Use body mass instead of arms to lift
What is the shredder solution for a rear wheel that won’t lift?
- Load and unload pedals sharply
- Shift weight dramatically between back and forward
What is the importance of gear selection in a pedal hop?
Must be in the perfect gear - not too hard or too easy
Fill in the blank: When approaching a gap for a pedal hop, time your power pedal so it tops out at the _______.
edge of the gap
What should you do if your rear wheel doesn’t fly as high as the front?
- Master the basic rear-wheel lift
- Focus on hip power first
What is the main takeaway about mastering hops and maneuvers?
Essential skills for navigating obstacles on trails
True or False: It’s advisable to lean back when performing a pump-manual.
False
What is the difference between a hop and a jump?
A hop launches from flat ground, while a jump uses a lip, rock, or root to project into the air
What is the best age to learn how to jump?
As a kid, when you bounce fearlessly
What is a key aspect of good jumping technique?
It builds on other riding fundamentals
True or False: All-around trail riding is less technically demanding than pure jumping.
False
What must be calculated before hitting a jump?
How fast you are approaching, takeoff characteristics, suspension reaction, landing distance, and run-out
What are prerequisite skills for jumping?
- Hinging and extending
- Pumping
- Dropping to flat and downslopes
- Real hopping
- Riding with flat pedals
Fill in the blank: Jumping goes beyond the _______.
[static attack position]
What can help you handle flight without freaking out?
Dropping to flat and downslopes
What should you do if you feel stressed while jumping?
Go back to a smaller jump
What should a beginner’s jump height be?
Two to three feet (60 to 90 cm)
What is the recommended takeoff angle for a mellow jump?
Smoothly transition from flat at the bottom to 30 degrees at the top
Why should beginners avoid popular jumping spots?
- Jumps may be built for tricks rather than safety
- Pressure from better jumpers
What type of places are good for beginners to learn jumping?
BMX tracks and bike parks
What is the purpose of a tabletop jump?
To practice launching, flying, and landing safely
What does jumping help avoid on rough terrain?
Braking bumps, rocks, or getting knocked off the bike
What is a common experience for many riders regarding jumping?
Not knowing how to jump or having bad form
What is a significant aspect of the most popular DH trail in the world?
It consists entirely of jumps
What emotions are typically felt when clearing the top of a tabletop jump?
Stoked beyond all recognition
What is the primary purpose of wearing a helmet while biking?
To protect your head in case of a crash.
What type of gloves should a rider wear?
Gloves are essential as hands are often involved in crashes.
List the types of pads that are recommended for biking.
- Knee pads
- Elbow pads
- Hip pads
What is the advantage of using flat pedals?
They allow more foot movement for balance and facilitate quick dismounts.
Why is a low seat beneficial for biking?
It helps in pumping takeoffs and absorbing landings.
What should a rider have confidence in before attempting jumps?
Base skills such as positions, pumping, dropping, and hopping should be dialed.
True or False: It is safe to jump if you cannot visualize yourself completing the jump successfully.
False.
What can happen if a rider is too far back on a jump?
They may get bucked over their bars.
What are the three stages of jumping?
- Takeoff
- Flight
- Landing
What does the takeoff determine in a jump?
It determines what happens to you in the air.
Fill in the blank: Catching good air is all about ______ and timing.
[balance]
What is the crux move during the takeoff phase?
Springing upward from a crouched position.
When should a rider push down with their legs while riding up the face of a jump?
The harder you push, the more lift you’ll get.
What should be done with the arms during the jump?
Pull the bars backward while pushing with the legs.
Why is it important to rotate the bars backward at the lip of a jump?
It adds power to your jump and keeps you balanced.
What should a rider do as they leave the lip of a jump?
Bend their legs and push the bars forward for control.
What position should a rider be in as they approach a jump?
A neutral ready position.
What is the recommended order of crouching during the jump approach?
Crouch lowest at the bottom of the face.
What is the importance of the arm pull during a jump?
It adds power and keeps the rider balanced.
What should a rider do with their legs as they leave the lip?
Bend their legs to let the bike rise into their body.
What is a key skill required for jumping on a bike?
Relaxed focus
Jumping requires the same skills and movements as pumping and hopping.
What should you focus on as you approach a jump?
The awesome thing you’re about to do
Avoid focusing on fears.
What does wiggling your fingers indicate before a jump?
You are balanced on your feet and not terrified
Pro tip from coach Kevin Stiffler.
What is the term for the highest point in a jump?
Apogee
What position should you aim for at the apogee?
Low attack position
This position allows total control of the bike.
What is essential to manage while in flight?
Peripheral vision
Focusing on a fixed point renders peripheral vision useless.
What is the consequence of jumping too soon or too late?
Jumping too soon leads to insufficient height, jumping too late leads to harsh impact
Timing is crucial for effective jumps.
What is the recommended initial landing technique on a tabletop jump?
Land with your back wheel first
Absorb impact by bending your knees.
How should you spot your landing?
Look where you want to put your wheels
This helps prepare for a controlled landing.
What is a common mistake when landing?
Landing rear wheel first with front wheel high
This can lead to a harsh slam and potential loss of control.
What is the ideal landing technique?
Land with both wheels at the same time
This leads to a smoother impact.
What is the best way to gain smoothness and confidence in jumping?
Practice repeatedly
Riding loops helps eliminate tension.
What are the pros of using a rigid bike for jumping?
- Jump higher and faster with less effort
- Better pump in rhythm sections
- Learn more precise timing
- Easier to maneuver in the air
What is the main disadvantage of suspension bikes for jumping?
They absorb much of your energy
Suspension bikes are more forgiving but less efficient.
What should you do to adjust your speed on a jump?
Find the balancing point to control the bike’s angle
What is the recommended bike type for mastering jumping?
20-inch (50 cm) BMX bike
This bike type helps develop essential skills.
What is a benefit of using suspension bikes for older riders?
Provides confidence and protects joints
What happens when you land halfway down a jump?
You have less slope to generate speed, leading to a harder impact
What is the purpose of nosing the front wheel into the top of the landing?
To generate the most speed on landing
What should you do if you are afraid of hard landings?
Jump with suspension
What are the two basic styles to hit a jump?
Max-air dirt-jumper style and ultra-low racer style
What is crucial for achieving maximum air when jumping?
Finding the right speed and timing
True or False: Too much speed can hinder your ability to jump effectively.
True
What does it mean to ‘suck up the lip’ of a jump?
Letting the bike come up into your body and staying light off the lip
List the steps to achieve max air using dirt-jumper style.
- Compress your body deep into the lip
- Row the bars backward
- Explode upward at the top of the lip
- Keep your body high and extended on takeoff
- Lift the bike into your body
What is the purpose of the ‘stay low-racer style’?
To maintain momentum and quickly land for corners
Fill in the blank: To generate pressure and pop off a lip, you pull the bars toward you while _______.
[pushing the pedals down]
What is meant by ‘anti-rowing’ in the context of jumping?
Pushing the bars forward while bringing your pedals up
What is the ‘double pump’ technique in BMX racing?
Rowing and anti-rowing in the air
What should you do if you feel you are coming up short on a jump?
Lower your landing gear, pick up your bike, lift your rear wheel, or abandon ship
List the steps to ‘come up short like a pro’.
- Extend into the landing
- Pull the bike upward before hitting
- Suck up the landing
- Push into the backside
Who set the world record for the longest dirt-to-dirt jump under his own power?
Cam Zink
What was the distance of the longest dirt-to-dirt jump claimed by Cam Zink?
119 feet 9 inches (36.5 m)
Fill in the blank: The jump performed by the author for ChainSmoke 2 was initially scary but became easier once he got used to the _______.
[speed]
How far did the author jump in his first attempt for ChainSmoke 2?
87 feet (27 m)
What does ‘popping’ refer to in the context of jumping?
Boosting off the lip for more air
What is the key to achieving different trajectories when jumping?
Controlling the timing of rowing and anti-rowing
What are doubles in jumping?
Doubles are technically identical to tabletops, involving a takeoff ramp, flying through the air, and landing on the backside.
The gap between the lips can intimidate riders, but it should not affect the technique.
What should you do before attempting a double jump?
You should be able to perfectly backside a tabletop of the same persuasion.
It’s important to judge takeoffs and landings to avoid landing in undesirable places.
True or False: It’s better to undershoot a double jump than to overshoot.
False. It’s better to overshoot than to undershoot.
Undershooting can lead to hard landings and erode confidence.
What is a step-down jump?
A step-down jump occurs when the landing lies below the takeoff, requiring extra vertical speed to land cleanly.
Coming up short on a step-down can hurt more than usual.
What is the recommended approach for step-down jumps?
Push the bike down to the landing as soon as the wheels clear the edge of the takeoff.
A straight line from takeoff to landing is the safest approach.
What are step-ups in jumping?
Step-ups are jumps where the landing towers above the takeoff and require extra speed and pump to clear.
They are smoother than step-downs and allow for easier aborting midflight.
What is a rhythm section?
A rhythm section is usually a series of closely spaced double jumps that require rhythmic pumping for speed.
Mastering jumping rhythm is crucial for maintaining speed and control.
Fill in the blank: To gain speed in a rhythm section, focus on _______.
pumping the landings, rollers, and berms.
What should you do when approaching a set of rollers?
Consider the spacing and shapes of the bumps, the depths of the gaps, and your speed.
Adjust your technique based on these factors.
What is the best way to maintain speed in jumps?
Pump the transitions instead of pedaling through jump sets.
Many new-school riders do well without chains and brakes.
What is the importance of landing technique in jumps?
Land as high as possible on the landing ramp, front wheel first, followed by the rear wheel.
This technique maximizes acceleration for the next jump.
What is a common mistake riders make in rhythm sections?
Screwing up one double makes the next one very hard to make.
Mastering pumping rollers and double jumps is crucial before attempting rhythm.
How should you approach a steep landing?
Approach at a slower speed and pop off the takeoff to gain hang time.
This allows for better pinpointing of the landing.
What is a hip jump?
A jump where you turn in the air while landing facing a new direction
Turning happens on the ground before takeoff.
What are the steps to perform a hip jump?
- Look where you want to go and start turning your bike across the lip of the jump
- Drive your hips into the turn
- Turn your bars the way you want to go
- Straighten your bars for landing
All turning must be done on the ground.
What is a transfer jump?
A jump where you jump to the side but land in the same direction as takeoff
Useful for jumping across a rut or between lines of jumps.
What are the steps to perform a transfer jump?
- Ride across the lip in the direction you want to go
- Fly toward your target
- Turn your bars outward before landing
- Turn your bars into the landing just before touchdown
This helps straighten your bike for landing.
How does Brian define a ‘big, scary jump’?
A jump that could be 10 to 15 feet or 50 feet, with difficulty based on landing conditions
A mellow jump with a long landing is less scary than a steep, short landing.
What advice does Brian give about deciding to attempt a jump?
- Watch others jump and gather information
- Take a few run-ups to assess the jump
If more than four or five run-ups are needed, consider waiting for another day.
What should you do after gathering information about a jump?
Take a few run-ins to figure out the approach and speed before deciding to attempt the jump
Commitment is crucial once the decision is made.
What is the technique for jumping into turns?
Jumping requires body English and landing tilted at the same angle as the berm
Look ahead to the turn’s exit before takeoff.
What are the steps to jump into turns?
- Set up for the turn across the lip
- Fly toward the outside of the corner
- Land with wheels perpendicular to the ground
- Pump the berm for extra speed
Countersteering can help lay the bike into the turn.
What does scrubbing a jump involve?
Carving across the lip to stay low in the air and catch backside landing
Also known as a turn-down in previous editions.
Describe the steps for scrubbing a jump.
- Turn across the face of the jump
- Turn front wheel down as you take off
- Push bike down and keep turning bars
- Straighten bars for landing
Scrubbing helps keep the bike lower to the ground.
What is a tabletop in jumping?
A maneuver where the bike is laid flat during a jump
It allows for stylish landings and can help pitch the bike into a turn.
What are the steps to perform a tabletop to the left?
- Normal takeoff
- Turn bars to the left
- Push bike downward with the knee
- Keep pushing down with left hand
- Straighten bars for landing
Land smoothly after the maneuver.
What tips can enhance the performance of a tabletop?
- Hip jumps make it easier to flatten the bike
- Front foot position affects the ability to lay the bike to the left or right
- Keep a loose grip to allow bike movement
A steezy table will never go out of style.
What is the ‘sweet spot’ in the context of biking?
The intersection of challenge and skill.
What is the Whale Tail at Valmont Bike Park?
The third jump on the XL slopestyle line, featuring a big wooden lip, a gap, and a tall wooden landing.
What is a key factor in deciding to attempt a jump?
Whether it feels clean and good or if there is a stress response.
What does Lee do when he feels a tight stomach or tension before a jump?
He aborts the jump.
What emotional release did Lee experience after successfully hitting the Whale Tail?
A full, deep cry with tears and sobbing, representing catharsis.
What should you focus on if you land way short on a jump?
Pumping the lip smoothly and powerfully.
What should you do if you get off balance in the air?
Return to your relaxed attack position.
What is the recommended solution if you are nervous and tense about a jump?
Step down to an easier jump and build confidence.
What common mistake leads to losing speed after landing?
Having legs too straight and rear wheel too low.
What is the best way to land softly?
Land on downslopes with soft, extended arms and legs.
What should you do to overcome fear of doubles after mastering tabletops?
Become hyperconfident on tables and avoid staring into the gap.
What is a major cause of feeling out of control while jumping?
Excess upper-body tension.
What is the ultimate expression of bike mastery according to the text?
Jumping.
Fill in the blank: Fun happens at the intersection of _______ and skill.
[challenge]
True or False: Lee was in a hurry to hit the Whale Tail.
False.
What should you do if you feel a bad habit might come out while attempting a jump?
Abort the jump.
What does Lee refer to as ‘Sine Wave of Love’?
The experience of dialed riders hitting the Whale Tail successfully.
What did Lee gather from his experience after hitting the Whale Tail?
Clarity and the realization of the importance of being at the sweet spot.
What are the two basic kinds of injuries that mountain bikers are susceptible to?
Chronic and acute.
True or False: Injuries are an integral part of mountain biking.
False.
What is a key strategy for staying safe while mountain biking?
Riding within your limits and making the right decisions.
Fill in the blank: Chronic injuries are caused by overuse, misuse, and abuse of your bike and body, including _______.
[knee damage, nerve damage, shoulder damage, excess fatigue, previous injuries, poor posture]
What type of damage can result from too much or improper pedaling?
Knee damage.
What is a common cause of nerve damage in mountain biking?
Heavy hands and tense riding.
What should you do if something hurts while riding?
Stop and make a smart adjustment to your bike or technique.
What is the consequence of riding when you are tired?
Increased risk of injury.
True or False: Chronic injuries can be avoided with awareness and common sense.
True.
List three ways to prevent chronic injuries.
- Ensure proper bike setup
- Maintain overall mobility and strength
- Ride with proper form
What are acute injuries typically caused by?
Crashes.
Fill in the blank: All crashes can be _______.
[avoided]
What should be checked to prevent equipment failures while riding?
- Ensure bike is right for conditions and skills
- Keep bolts tight and properly adjusted
- Check suspension and tire condition
What is Lee’s current issue related to his shoulder joints?
They need to be replaced with metal.
What would Lee have learned to prevent his shoulder issues?
Proper technique for bench pressing and riding.
What should you do if you feel like your medical team doesn’t understand you?
Find a new team.
What are the consequences of riding in pain?
It can ruin your body for the long term.
True or False: Overtraining is less common than undertraining among serious riders.
False.
What should you do when you see brake lights on the freeway?
Time to brake.
Is it advisable to completely trust another rider who doesn’t know the trail?
No, try to look around and through him, as far ahead as possible.
What factors determine a rider’s limits?
Skills, fitness, confidence, mood, equipment, conditions, and terrain.
What is the relationship between comfort level and speed for a rider?
Riding at 90 percent may be fast, but it’s within comfort; 99 to 100 percent increases risk.
True or False: Downhill racing is statistically safer than cross-country racing.
False.
What is the recommended riding strategy to avoid crashes?
Stay within your limits—below the point of stress.
What percentage is considered the sweet spot for most riders?
80 percent.
What is the importance of riding with confidence?
Being smooth and relaxed helps prevent crashes.
What should you scan for while riding instead of threats?
Features you love riding.
What is a critical aspect of health insurance for riders?
It allows for access to quality medical care.
What type of insurance should you consider for long-term protection?
Long-term disability insurance.
List the mandatory safety gear for all rides.
- Helmet
- Gloves
- Eyeglasses
- Awesome mobility and strength!
What is the order of importance for additional safety gear as riding risk increases?
- Knee or shin guards
- Elbow guards
- Full-face helmet
- Goggles
- Upper-body armor
- Hip pads or lower-body armor
- Protective shoes
- Neck brace
What should you do if you’re unsure about wearing safety gear?
Wear it!
What are the two factors that can lead to injuries in bike parks?
- Perfectly built jumps allowing for improper technique
- Long-travel bikes absorbing mistakes until they don’t
What can happen when riders develop a false sense of ability?
They go bigger and faster, increasing the risk of injury.
What does kinetic energy being turned to 11 imply?
Riders are pushing their limits too far, risking serious mistakes.
Fill in the blank: If you’re getting hurt a lot, you should _______.
[address the underlying issues].
What is the leading cause of injuries that require hospitalization in biking?
Flying over the bars
This occurs when your center of mass goes forward of your front wheel’s contact patch.
What are common causes of flying over the bars?
- Hitting obstacles
- Braking improperly
- Leaning back while hitting rear-wheel heavy
Leaning back too far can catapult you forward.
What mantra should you repeat to avoid flying over the bars?
Heavy feet, light hands
This technique helps maintain balance and control.
What should you do if you feel the rear wheel coming up and your body rotating forward?
Push your bike down in front of you
Keeping your body stationary while pushing the front down helps regain balance.
What is the recommended action if you are about to crash over the bars?
Get away from that bike
Throw the bike away from you and try to land on your feet.
What happens when you hit a rock or log while biking at high speed?
You can lose control
Speed and size of the obstacle matter; your reaction can create or prevent crashes.
What technique can help you ride over big obstacles smoothly?
- Control your speed
- Maintain a low attack position
- Keep your hands and feet moving
These techniques help absorb impacts and maintain control.
What is the most complex skill in mountain biking?
Corners
Many crashes happen when the trail changes direction.
What should you avoid doing when entering a turn?
- Weight too far back
- Being too stiff with your upper body
- Not leaning the bike enough
These mistakes can lead to crashing.
What is a key aspect of cornering correctly?
Use a low attack position and lean your bike
Looking toward the next turn also helps maintain control.
What is a common mistake when braking while turning?
Using the front brake
This can cause the front wheel to wash out and lead to a crash.
What should you do with your inside pedal while making a turn?
Keep it in the 12 o’clock position or level
This prevents hitting the pedal on the ground and losing control.
Fill in the blank: The most common mistake is using the ______ while turning.
front brake
True or False: Leaning back while hitting a rear-wheel heavy can help maintain control.
False
Leaning back too far can lead to being catapulted forward.
What should you do before encountering an obstacle?
Push down with your legs and pull with your arms
This technique helps absorb the impact when hitting obstacles.
What happens if you brace for impact?
You are likely to crash
Keeping your hands and feet moving is crucial to maintaining balance.
What happens when you feel a certain amount of stress while riding?
You lose your mind, your skills, and your control of the bike.
What can cause a rider to feel tense during a ride?
Factors like hard trails, fast groups, previous crashes, or weak will.
What is the impact of tension on a bike ride?
It makes the bike feel uncontrollable, leading to more tension and potential crashes.
What is an ‘Oh s–!’ moment?
A moment of panic when the front wheel bounces or washes out, causing stress.
What should you do to avoid scary situations while riding?
Ride easier trails, with slower people, or give yourself permission to slow down.
How can you maintain confidence while riding?
Ride with confidence, choose easier trails, or wear protective gear.
What is a recommended action if a section of the trail makes you nervous?
Slow down, take another line, walk your bike, or find another ride.
What is the low hinged position?
A riding position that allows for range of motion without moving your head.
What should you do in the instant of panic while riding?
Do your best to avoid fear and reboot your brain afterwards.
Why is it important to know why you crashed?
It helps build confidence to avoid that same crash in the future.
What is the key to refocusing after a crash?
Refocus on fun and release all other expectations.
What should you focus on to avoid mistakes while riding?
Focus on the basics and ensure your techniques are dialed.
What four questions should you ask yourself when deciding to attempt a challenging move?
- Do you want to do this thing? * Do you know how to do this thing? * Can you do this thing right now? * Are you afraid?
What does a lack of clarity when wanting to do a move indicate?
It often signals a lack of readiness.
What are intrinsic reasons for wanting to do a move?
Natural expression of ability, creating something beautiful, or it feeling sweet.
What does it mean to ask if you can do a thing right now?
Consider your current physical and mental state before attempting.
What should you do if you’re feeling afraid while riding?
Do not attempt the move.
What is the optimal arousal level for peak performance while riding?
Around 8 on a scale of 1 to 10.
What happens when your arousal level exceeds 8?
You step into fear, increasing the likelihood of a crash.
What is a danger sign indicating you should not proceed?
A twinge in your stomach.
What is fear in the context of mountain biking?
Fear is your brain’s chemical response to what it believes will hurt you.
What are the potential causes of fear while riding?
- Actual injuries
- Imagination of injuries
How can fear affect a rider’s performance?
Fear can prevent you from riding obstacles due to tension and visions of getting hurt.
What is the recommended approach to dealing with fear while riding?
Learn to communicate with your inner lizard and break down obstacles into manageable parts.
What are the components to master for a double jump?
- Maintaining balance on takeoff
- Not freaking out in the air
- Matching bike angle to landing angle
What happens when you master each component of a jump?
Your brain begins to see the challenge as the sum of attainable parts, reducing fear.
What technique can help control your body when feeling overwhelmed?
Breathe deeply to slow your heart rate and send new signals to the brain.
When should you listen to your riding partner’s advice?
When you trust the person and they understand your skills and the terrain.
What should you do if you lose control while riding?
Bail sooner rather than later and try to ride it out if it’s minor.
What is an important part of balance during a potential crash?
The tongue plays an important role in maintaining balance.
What should a rider consider before attempting a jump?
Only go for something if you are confident you can handle the worst-case scenario.
What is the recommended action if you sense a catastrophic crash is imminent?
Bail out before you panic and turn stupid.
What should you do if you get bucked forward off your bike?
Start running in the air, keep your head up, and hope to land feet first.
What is the primary concern when falling from a bike?
The sudden stop is the problem, not the fall itself.
What are the steps to perform a safe roll after a crash?
- Embrace the fact that you’re going down
- Tuck your head
- Roll onto your shoulder
- Keep arms and legs close
- Get your feet under you and stand up
What should you do to absorb the main impact when rolling out?
Bend your knees.
What is the ultimate goal of practicing rolling techniques?
Make your next crash a funny story instead of a long rehab.
What is the importance of practicing tumbling?
It prepares you for potential crashes on trails.
What is the ‘Ultimate Noncrash’ example?
Mike West’s quick recovery after losing his front wheel while dragging his bike.
What characteristics define the ‘Dufus’ rider?
- Riding over his head
- Riding without confidence
- Poor or inconsistent technique
- Not wearing proper safety equipment
- Crashing wrong
What are bumps, bruises, and broken bones signs of?
They’re signs that you’re doing something wrong.
List the basic principles for enjoying a lifetime of mountain biking.
- Set your bike up properly for your body.
- Listen to your body. If something hurts, stop and make a change.
- Keep yourself as mobile and strong as possible.
- Learn proper riding technique.
- Ride within your limits.
True or False: Injuries are an integral part of mountain biking.
False.
What types of terrains might you encounter while trail riding?
- Snow
- Mud
- Sand
- Rocks
- Roots
- Logs
What is the core principle of handling different riding conditions?
Stay balanced.
How should you ride in crazy terrain?
More aggressively, pumping, hopping, and jumping to avoid the worst parts of the trail.
What rhythm should you cultivate while riding in varying conditions?
Heavy-light-heavy rhythm.
What should you think of when encountering rough trails?
Think of them as a colossal rhythm section and opportunities to be realized.
What is a big mistake to avoid when riding rough terrain?
Slowing down too much.
What technique does Steve Peat suggest for handling bumps?
Pedal fast, get off the back of the bike, and skim over the tops of the rocks.
What is the purpose of using short cranks on rocky climbs?
They provide better clearance for pedal strokes.
Fill in the blank: When you reach a series of hits, preload and then _______ so your bike skims across the tops of the bumps.
unload.
What is the effect of learning to pump through rough sections?
You can gain speed in sections that bog most riders down.
What should you do when entering a rough section of trail that slopes to the side?
Enter as far as you can to the high side.
What is the benefit of freeing your front wheel when encountering obstacles?
Your rear wheel can get over more obstacles if your front wheel is clear.
What are the two main culprits that cause a situation to feel rough?
- An unbalanced position
- Excessive tension
What should you maintain to handle roughness more effectively?
Balance and stay loose.
What is the first step in learning to pump on a track?
Learning pump on a pump track or a BMX track
How should big obstacles like rocks and logs be treated while riding?
Like single rollers
What is the overall shape of a trail that riders should focus on?
An overall up-and-down flow
What height of bumps can most riders ignore?
Less than 4 inches (10 cm) tall
What should you do to let your bike handle rough terrain?
Stay neutral and let your bike do its thing
What rhythm should be followed while pumping the turns on a trail?
Light over the bump, heavy in the turn, light over the bump, heavy in the turn
What happens to your head when you actively pump a rocky section?
Your head will float smoothly down the trail
What should you do when entering a tangled mess of obstacles?
Rotate backward with your heels down
What is a pedal strike?
When your pedal hits an object on the ground
What is one way to reduce pedal strikes?
Get a smaller pedal
What should you try switching to in order to gain clearance from pedal strikes?
Shorter cranks
What is the recommended climbing balance position?
Climb with heavy feet, light hands
When should you explode your power stroke while approaching a ledge?
When your front tire is about 2.5 feet (76 cm) before the ledge
What should you do to maintain maximum pedal clearance while descending?
Descend with level feet
What is sidegrass?
Vegetation on the side of the trail that hides siderocks
What are the two ways to handle super-rough conditions?
Setup your bike properly and choose the right tires
What is crucial for improving how your bike handles rough terrain?
Tire choice
What should you do when riding on wet roots?
Square off your turns and fly straight through nasty sections
What attitude should you have when riding in mud?
Stay loose and ready for funny business
What is the strategy for gaining traction on slippery trails?
Focus your downforce and turn/brake as heavily as possible
What should you do when encountering slick objects?
Hit them straight on
What should you do when climbing in slop?
Stay in the saddle to keep weight on the rear tire
What is the best tire choice for snow and terrible mud?
Spike tires
What should you do to improve control in muddy conditions?
Wrap a thin, knotted rope around your grips
What can be added to the front of your fender to prevent water flinging into your face?
A rubber flap
What is vital to focus on when trails are wet?
Line choice and braking points
What should you avoid doing when braking on wet roots and rocks?
Let go of the brakes and let your bike roll
What is the effect of deep sand, dust, gravel, mud, and snow on cornering?
They muck up your cornering and can bog you to a sketchy stop.
What should you do when entering a patch of sand at speed?
Shift your balance slightly back to keep weight in your feet.
What happens if you stay in the middle of your bike while in sand?
You might get pitched forward and your front wheel could dig in.
How should you balance after decelerating in loose terrain?
Balance on your feet just like usual, but be extra loose.
What is the recommended gear for climbing in loose terrain?
Spin an easier gear than normal to avoid bogging down.
What should you do when you have to get out of the saddle in loose terrain?
Increase traction by pulling the bars backward each time you push a pedal down.
How does cornering in loose dust compare to steering a cargo ship?
It doesn’t respond very quickly and requires gradual leaning.
What is a key technique for cornering in loose conditions?
Load your tires while you corner to create traction.
What is essential to braking in loose terrain?
An ultra-light touch, especially on the front brake.
What should you do if you need to slow down in a long, loose section?
Unload first, then get heavy to cram your tires into the ground.
What is the best way to ride uphill ruts?
Climb above the ruts to avoid losing speed and risking a slide-out.
What should you do when crossing ruts?
Hit them at an angle and avoid letting your tires get caught.
What is the purpose of skinnies in mountain biking?
They allow riders to traverse unrideable terrain and develop balance.
What is a crucial mental aspect of riding skinnies?
It’s 90 percent mental; confidence is key.
What position should you maintain when riding skinnies?
A centered, balanced position with neutral hands.
What should you do with your arms while riding skinnies?
Keep your arms bent and avoid locking them.
Why is it important to look far forward when riding skinnies?
To avoid the low-speed wobble and maintain balance.
What is the effect of momentum when riding skinnies?
Momentum helps with balance and control.
What type of tires should you use for riding skinnies?
Run big, sticky tires and lower pressure.
What should you do if you start to lose balance on a skinny?
Lean the bike toward the middle to generate camber thrust.
What is the best approach to exiting a skinny bridge?
Choose your exit carefully; if close to clean ground, ride off.
How should you start practicing riding skinnies?
Start wide and low, gradually increasing difficulty.
What has changed in the evolution of skinnies in mountain biking?
More flow, better riders, and smaller bikes.
What is the effect of pump technique on a loose trail?
Pumping helps maintain speed and control.
What recent changes have been observed in bike parks and trails?
More flow in trails, better riders, smaller bikes
These changes reflect evolving trends in mountain biking and trail design.
What is the current trend regarding trail features?
Sinuous lines with multiple options are flourishing
This contrasts with the previous trend of huge hucks to flat, which are now going extinct.
How have mountain bikers improved in recent years?
Mountain bikers are getting better at riding high, big lines with grace
This indicates an overall enhancement in riding skills and techniques.
What type of bikes are modern freeriders using?
DH race bikes and nimble, midtravel all-mountain or enduro bikes
This shift indicates a move away from overbuilt freeride bikes.
List some skills that mountain bikers should practice.
- Smooth pedaling
- Controlled braking
- Tight turning
- Low-speed balancing
These skills are essential for improving control and performance on the trails.
True or False: Huge hucks to flat are becoming more common in modern trails.
False
They are actually going extinct as new trail designs emerge.
What is emphasized in the current design of bike parks?
Integration of skinnies into the movement and flow of trails
This enhances the riding experience by promoting fluidity and skillful navigation.
Who is Dave Chase?
Owner of Redstone Cyclery and mayor of the Lyons-area MTB community
What type of pedals do most fatbikers prefer and why?
Flat pedals because they are safer and allow for winter boots
Dave has been clipped in for over 25 years but notes that this may not work in wet snow conditions.
What are gators in winter fatbiking?
A type of gear that prevents snow from entering shoes
What gearing advice does Dave give for fatbiking in snow?
Keep it as easy as possible with a tiny single chaining and the widest-ratio cassette
What is the recommended tire width for crazy winter expeditions?
4.6 inches (12 cm) or wider on a 100 mm rim
What is the effect of rim width on tire profile?
The narrower the rim, the rounder the tire profile, which improves cornering
What is the importance of tire pressure in winter fatbiking?
It’s crucial for enjoying snow riding and varies with snow conditions
Tire pressure should be adjusted based on conditions encountered during the ride.
What is Dave’s starting tire pressure before a winter fatbike ride?
About 8 pounds (3.6 kg)
What happens if you have too much tire pressure?
Tires will punch through the snow and you may get stuck
What is the benefit of a dropper post?
Makes it easier to get back on the bike when standing next to it in snow
Why does Dave prefer a suspension fork?
It smooths out the ride on icy and choppy trails
When are carbon rims recommended?
Only in the Midwest or on packed snow due to their fragility
What is a key technique for riding in powder snow?
Lighten the front wheel and weight the rear wheel
True or False: Falling on snow is more serious than falling on dirt.
False
What should you do when riding on shared use trails?
Recognize other trail users and let them enjoy the trail
What is the relationship between fatbike miles and mountain bike miles?
Fatbike miles are to mountain bike miles as mountain bike miles are to road miles
What is one solution for feeling beaten on rough terrain?
Make sure your bike is set up correctly and shift your weight to your feet
What should you do when encountering obstacles on rough terrain?
Go faster and unweight your bike, especially the front end
What is a philosophical approach to slick and loose ground?
Be willing to be out of control and go with it
When your front wheel digs in on loose ground, what should you do?
Do not steer; lean back and shift your weight backward
What should you do if your front wheel skims over the surface?
Move your weight forward until your hands are neutral
How can you maintain control on rough terrain?
Stay loose and look where you want to go
What should you do if your thighs interfere with saddle movement?
Spread your knees apart to allow the bike to move
What is a good practice for pedaling over rough terrain?
Get off the saddle and put weight on the pedals
What can help with riding in unfamiliar conditions?
Stay balanced, work the shapes, and ride with intention
What happens when you stare at a rock while biking?
You tend to crash into it because your brain focuses on the rock
This phenomenon occurs as the brain processes the fixation on the object.
How can you improve your riding speed according to the text?
By scanning the trail ahead and not locking your eyes on obstacles
Keeping your gaze elevated allows for better perception of the trail.
What is the benefit of raising your gaze while riding?
It helps you perceive the overall flow of the trail instead of individual obstacles
This technique allows riders to navigate more smoothly.
What is the impact of looking further down the trail?
It lowers your perceived speed and allows you to ride faster
This principle is illustrated by how dashes on the freeway seem to slow down when looking further ahead.
What should you do when approaching a scary obstacle?
Notice it but keep your eyes moving to avoid fixation
Fixating can lead to crashing into the obstacle.
What does ‘under your wheels, out of your mind’ mean?
Don’t focus on every little detail under your bike; trust your automatic ability to navigate
This approach allows for smoother riding.
What is the difference between brain vision and body vision?
Brain vision is slow and focused, while body vision is fast and instinctive
This distinction helps in understanding how to respond quickly on the trail.
What should you practice to improve your vision while biking?
Practice ‘soft vision’ and pay attention to your periphery
This helps manage your focus and awareness of the trail.
Fill in the blank: Your most detailed vision concentrates in a cone about ______ degrees wide.
15 degrees
What does it mean to ‘not look, but see’?
To keep your eyes soft and notice the entire scene instead of focusing on details
This technique helps avoid fixation on obstacles.
How does cleaning your eyewear affect your riding?
It enhances visibility and helps in making split-second decisions
Clear lenses are crucial for adapting to changing light conditions.
What is the key to scanning effectively while riding?
Focus on useful information like turning points and braking points
This helps prioritize what to pay attention to on the trail.
True or False: Fixating on an obstacle can improve your performance while riding.
False
Fixation typically leads to crashes and poor navigation.
What is the role of peripheral vision in biking?
It tracks movement and helps manage obstacles without conscious thought
Peripheral vision is connected to instinctual responses.
What should you do when you feel scared while riding?
Look at the obstacle briefly, then decide how to handle it and move on
This allows for quick decision-making and helps maintain flow.
Fill in the blank: Experienced riders scan for ______ they know will help them.
shapes
What is a trail described as in mountain biking?
A blank canvas framed by rocks, foliage, course tape, or cliffs
What are the key factors to balance while mountain biking?
- Speed
- Terrain
- Equipment
- Skills
- Risk
- Goals
What should a beginner do when first riding a trail?
Follow the worn line for the smoothest, easiest route
True or False: Following the main line is always the best choice.
False
What happens as speed increases while riding?
It becomes harder to make all the corners
What is the suggested line strategy for higher speeds?
Look for straighter lines and smoother arcs
What is the benefit of mastering the art of pumping?
It allows for better line choices and speed control
What is the difference between the turny line and the boulder line?
- Turny line: Slower, requires navigating turns
- Boulder line: Straight, can gain speed and control
What is a common mistake riders make when choosing lines?
Following lines everyone else is riding instead of seeking better alternatives
What should you do before attempting a switchback with a drop?
Master switchbacks without drops and drops without switchbacks
What is the purpose of a cruising line?
It provides a safe and easy path for leisure and exploration
What is the goal of a racing line?
To find the fastest, straightest path that can be handled with current skills
What characterizes freeriding?
Focus on fun and exploration, often ignoring speed and efficiency rules
What do most riders love about mountain biking?
Speed
What is perceived speed in mountain biking?
The sensations of sight, sound, and movement experienced while riding
What happens to speed on flat, easy lines?
They have a wide range of viable speeds
What is the relationship between speed and gnarly lines?
Gnarly lines require higher speed and more commitment
What is the optimum speed for riding over obstacles?
Fast enough to float over obstacles, slow enough to maintain control
What does speed provide in mountain biking?
- Momentum
- Thrill
- Improved handling
- Ability to react to surprises
What should be the focus for beginners before trying to go fast?
Concentrate on being smooth
What is the recommended percentage of reserve to ride with in a timed race run?
0 to 10 percent reserve
This allows for maximum effort but comes with increased risk.
What percentage of reserve is suggested for a weekend ride in a public park?
25 percent reserve
This is a safer option, considering potential encounters with other riders or hikers.
What should you maintain when riding in the middle of nowhere?
50 percent reserve
This level of reserve is essential for safety against unforeseen challenges.
What is the advised reserve percentage when riding with an injury, such as an arm in a sling?
75 percent reserve
This ensures safety and reduces the risk of further injury.
Why is it important to commit fully to your riding?
Failure to commit leads to failure to stay on your bike.
What is the benefit of riding easy trails with slower people?
It helps build confidence without tension or hesitation.
How should speed be dialed in during races?
Gradually, to find the limit without exceeding it.
What factors should be considered when choosing lines and speed?
The bike being ridden and its equipment.
What happens when you ride a trail with a bike that is not suited for the speed you are used to?
You may find yourself in over your head and at risk of crashing.
How does regaining confidence after an injury compare to building confidence?
It requires gradual progression and smart practice.
What is essential to know when attempting jumps after an injury?
You must have the confidence that you can execute the jump.
What does low-commitment riding entail?
It is slow and mellow, focusing on smooth lines and gentle control.
Fill in the blank: Low-commitment riding is also known as _______.
cruising.
What is high-commitment riding also referred to as?
ripping.
What is the main difference between low-commitment and high-commitment riding?
Low-commitment is slow and cautious, while high-commitment is fast and aggressive.
What is necessary for successful execution of skills on technical trails?
Combination and overlapping of subskills.
What does the rhythm of riding change with speed?
At higher speeds, moves connect with less time between them.
What is the key takeaway from Lee’s experience at the 2007 Sea Otter Classic?
At some point, you can pick a speed and let your skills fill in.
What is required for riding to become profoundly enjoyable?
The ability to execute and combine skills automatically.
What happens as you get better at your subskills?
They build into skills.
What is the significance of skills becoming automatic?
You can overlap them and then combine them.
How does an increase in skill execution change your perception of trails?
Trails start to look different.
What does Lee love to do while riding?
Hop over things and turn while he’s landing.
What does Lee look for on the trails as his skills improve?
Shapes that fit his current skill and stoke.
Fill in the blank: Riding becomes profoundly _______.
awesome.
What is a key aspect of technical climbing mentioned?
You can pedal while riding up ledges.
What is a key aspect of technical descending mentioned?
You can corner while pumping boulders.
How does Lee choose his speed on the trails?
He picks a speed that lets him take full advantage of opportunities.
What metaphor is used to describe the trails as Lee rides?
Sine Wave of Opportunity and radness.
What is the ultimate experience in mountain biking referred to?
The magical state of Flow
Flow is characterized by intense concentration and a sense of effortless control.
Who described the feeling of flow and in which book?
Dr. Mihaly Csikszentmihalyi in the book Flow: The Psychology of Optimal Experience
Csikszentmihalyi’s work is foundational in understanding the psychological state of flow.
What are the key elements required to achieve flow according to Barry Lenson?
- Adequate skills
- Goals
- Excitement
Skills must be developed to the point where they can be executed without conscious thought.
Fill in the blank: Flow happens when the demands of the situation intersect with your _______.
[perceived abilities]
What can happen if you worry about surviving a ride?
You do not Flow
Anxiety can prevent the flow state from being achieved.
What is one reason why riding with people at or above your skill level is important?
You will rise or fall to the level of your peers
Riding with better riders can enhance your skills and confidence.
What should you do to avoid interruptions to your flow?
Conquer your obstacles
Identifying and overcoming challenges helps maintain flow.
True or False: Feeling nervous is a sign that you are not ready to achieve flow.
False
Nervousness can indicate that your body is preparing for an awesome experience.
What should you focus on to make every ride enjoyable?
Skills
Mastery of skills leads to a more enjoyable and successful riding experience.
According to Steven Kotler, how many flow triggers are identified for mountain bikers?
17 flow triggers
These triggers help facilitate the flow state during riding.
What is the optimal arousal level for most people on a scale of 1 to 10?
About an 8
This level helps maintain focus and energy without becoming overwhelmed.
Fill in the blank: A rich environment is one that is new, complex, and _______.
[unpredictable]
What are the feelings that get athletes into flow fastest according to the research in The Rise of Superman?
- Zero g’s
- Multiple g’s
- Poly-axial rotation
These feelings relate to sensations experienced during dynamic riding.
What does deep embodiment refer to in the context of flow?
Total awareness of your body in the moment
Being fully aware of your physical state enhances the flow experience.
What is the relationship between fun and achieving flow?
The more you focus on doing fun stuff, the more likely you’ll slip into your state of peak performance
Enjoyment is a crucial component for accessing flow.
What can happen if you are self-conscious while riding?
The ripping pretty much stops
Self-awareness can disrupt the flow state.
What is the primary reason for knowing why you ride?
To understand your motivations and enhance your riding experience
Reasons for riding can include fun, exercise, freedom, or making a living.
What does FEAR stand for in the context of mental triggers?
False Evidence Appearing Real
How can changing your perspective influence your riding?
Seeing yourself as an athlete triggers your brain to behave like one, impacting training and progression.
What is the effect of identifying as an athlete on your riding perception?
You begin to interpret trails and obstacles differently, leading to new expectations and challenges.
What should you do when you encounter fear while riding?
Acknowledge and accept fear as part of the ride.
What is a recommended strategy for dealing with fear during rides?
Focus on accomplishing three to five concrete, measurable mini-goals.
Fill in the blank: When you arrive at the trail, take time to ______ yourself.
ground
What practice can help trigger your brain to execute mini-goals?
Visualization of executing mini-goals before riding.
What is the key to realizing your athletic potential?
Applying consistent pressure over time.
What is Dr. Jason Richardson’s background?
World Champion and PanAm Games Gold Medal BMX racer, speaker, author, and psychologist.
What should you do if you want to ride for fun and burn calories?
Ride safely and enjoy your Sunday rides.
What is a common problem when riding technical sections?
Getting caught in tight corners.
What solution can help when struggling with rocky ledges?
Practice hopping over curbs in isolation.
What is a recommended approach if you crash a lot?
Slow down and take mellower lines.
What technique can help maintain speed in rough sections where you can’t pedal?
Pump the terrain.
What should you do if you feel tense in certain situations while riding?
Ride slowly and strive for smoothness before increasing speed.
How is flow described in the context of riding?
A philosophy and style of experiencing the trail while using skills and equipment for fun.
True or False: Flow only involves the mechanics of controlling a bike.
False
What should you do to prepare physically for a race?
Train on the bike and in the gym, eat right, rest, test equipment
Proper preparation includes physical training and nutrition.
How can you prepare mentally for a race?
Have confidence in your preparation and visualize the race unfolding in your head
What emotional skills are important for winning a race?
Emotional and mental skills to hold it together throughout the race
Why do people enter races?
- To wield powers against others
- To see how they stand against the best
- To make a living
- To challenge themselves
- To ride fast on fun courses
- To travel to cool places
- To socialize with buddies
- To validate time, money, and energy spent on the sport
- To validate themselves as riders
What can ruin a good time during a race?
Letting a bad result ruin the enjoyment of a good race
What is a good strategy for managing race expectations?
Set clear expectations about what you want to achieve from the experience
Fill in the blank: ‘Why is more powerful than ______.’
[what]
What is the process of improving in racing compared to?
Learning to jump progressively higher obstacles in biking
What should you do when feeling defeated in racing?
Refer to your racing log to keep motivated
What does winning a race ultimately mean?
You were the fastest or first rider on that day, in those conditions, among that specific group of racers
What should you remember about racing outcomes?
You can control only yourself; external factors can influence results
True or False: Expecting to win all the time is reasonable.
False
What is a common expectation that leads to disappointment in racing?
‘I will win’
What is a key takeaway from Brian’s racing experience?
Years of experience and serious dedication to racing
What did Lee do after being hurt in a downhill race?
Raced in a lower class to regain confidence
What are personal performance goals?
Goals set for oneself that focus on improving specific aspects of racing
What is essential for integrating life and racing?
Discipline and balance in various aspects of life
What happens when you focus too much on discipline in racing?
It can lead to deprivation and unhappiness
How should you handle a bad result in racing?
Externalize the result and focus on what can be improved
What does being a good sport entail?
Congratulating others without making excuses for your own performance
What should you consider when picking a racing class?
Your reasons for racing and the level of challenge you seek
How can losses be beneficial in racing?
They can motivate you to improve and strive harder next time
Fill in the blank: ‘There is a special hell for ______.’
[sandbaggers]
What can second place teach you compared to first place?
It can drive you to improve and strive for better results
What is the ‘zone’ in racing?
A state of flow that allows intense focus on winning the race.
What differentiates good riders from good racers?
Good riders flow smoothly but crumble under pressure, while good racers can reach the zone and perform under pressure.
What is a key technique to improve race performance?
Visualize the race in detail, including sights, sounds, and sensations.
What does the phrase ‘If you can see it, you can be it’ imply?
Visualization can lead to achieving one’s goals.
How can one focus in a relaxed manner before a race?
Focus on breathing deeply and easily into the belly.
What should you do with extraneous thoughts before a race?
Keep your mind quiet and focus on positive thoughts.
What is the importance of following a prerace routine?
It helps to get into the right mental and physical state for peak performance.
What are some elements that can be part of a prerace routine?
Eating a special dinner, getting sleep, practicing in the morning, checking the bike, and wearing specific gear.
What is a common mistake made by beginning racers on race day?
Getting overly excited and losing focus, leading to mistakes.
What should you keep in mind regarding mistakes during a race?
Do not let mistakes distract you; get back on your race plan.
How can you remind yourself of your goals during a race?
Pick a keyword that encapsulates your focus and repeat it to yourself.
What role does music play in racing preparation?
Music can shape thoughts and emotions, helping to either relax or energize the racer.
Fill in the blank: The phrase ‘If you can’t see it, you can’t be it’ is always ______.
true
What does Brian’s approach to racing emphasize now compared to the past?
Racing is more about fun and less about the expectation to win.
What does Lee believe is his current purpose after transitioning from racing?
Helping others achieve their flow.
What should the intensity level of pre-race pressure ideally be?
Aim for an intensity level of 8 or 9 on a scale of 1 to 10.
What is the suggested mindset for racing according to the text?
This is just a bike ride, focus on having fun.
What is Enduro in mountain biking?
Enduro is a style of mountain bike racing characterized by timed downhill descents and untimed uphill climbs.
The term ‘enduro’ is often overused in the mountain biking community.
How many descents are typically included in an Enduro race?
Each event has two to about seven descents over the course of one or more days.
What determines the winner of an Enduro race?
The racer with the lowest total time from all timed runs wins.
What is a super D in the context of Enduro?
A single enduro run is considered a super D or a very long downhill.
What are transfer stages in Enduro racing?
Transfer stages are uphill climbs that are not timed but may have a cutoff time.
What are some common characteristics of Enduro races?
Enduro races can vary in terms of climbing difficulty, terrain, and the use of lifts.
What is recommended equipment for an Enduro race?
A bike with 150 to 160 mm of travel, a dropper post, hydraulic brakes, and appropriate tires.
Proper tires can significantly impact performance.
What should riders focus on for training in Enduro?
Riders should train their weaknesses and work on versatility, consistency, and all-around skills.
What is the importance of preriding in Enduro?
Preriding helps familiarize riders with the course and plan for tricky sections.
Fill in the blank: Enduro racing rewards _______.
consistency
What should riders do to prepare for race day?
Research the race, know the terrain, and prepare necessary gear.
List some essential items to carry during an Enduro race.
- Water
- Snacks
- Tube
- Tire levers
- CO2 cartridge(s) and head
- Hand pump
- Tire plugs
- Multitool
- Chain tool
- Spare derailleur hanger
- Zip ties
- Raincoat and extra layers
What is one piece of advice from Curtis Keene for new riders?
Ride your bike a lot and have fun so you want to ride again the next day.
How should riders mimic race conditions in their training?
By going for a long ride that includes climbs and descents, simulating race day.
What does Curtis Keene suggest studying to improve track performance?
Study GoPro footage of practice runs.
How does Curtis Keene suggest handling technical sections on a track?
He suggests breaking them into manageable segments to plan the best approach.
True or False: Enduro racing is not exhausting.
False
What is the key to improving bike skills according to the text?
Working on skills and perfecting technique rather than just attempting bigger obstacles.
What does Curtis Keene mean by ‘finding the red line’ in racing?
It refers to balancing speed without risking crashes or exhausting energy.
Fill in the blank: Enduro racing is often _______-supported.
self
What is the challenge athletes face regarding speed during a race?
Finding the balance between too slow and too fast
Leaving time on the clock can result in a loss, while going too fast can lead to crashes or fatigue.
How much time can affect race standings according to Curtis?
20 seconds can put you in eighth place
This highlights the competitiveness and tight margins in racing.
What was Curtis’s experience at the 2016 Enduro World Series race in Italy?
Some stages were good, but he threw away a stage that suited him
Reflects on the importance of performance consistency in racing.
What does Curtis mean by ‘you can’t make any mistakes’ in racing?
Every small error can cost a significant position in a race
Emphasizes the high stakes and precision required in competitive racing.
What does Curtis describe as a ‘magic place’ in racing?
A state where body, mind, bike, and tracks click together
This state leads to optimal performance and ease during racing.
What feelings does Curtis associate with racing when everything is going well?
It feels good, hitting all lines, and everything feels easy
Represents the ideal racing experience for athletes.
What can affect an athlete’s performance according to Curtis?
Mental state and flow
A lack of mental presence can lead to poor performance.
Fill in the blank: ‘When it’s all perfect, it feels so ______.’
good
Indicates the satisfaction and joy of optimal performance.
What can happen on days when an athlete is not mentally present?
They may end up in a much lower position, like 20th
Highlights the unpredictability and variability of racing outcomes.
What is pump track racing?
A racing format that takes place on a pump track, allowing for events in small areas with spectator capacity.
What are the required skills for enduro racing?
Riding skills of a downhill racer and fitness of a cross-country racer.
What is a key mental challenge in enduro racing?
Gauging efforts and remembering specifics of each course.
What equipment is crucial for enduro racing?
A suitable bike and tires that balance weight savings with flat risk.
What is the significance of corner speed in pump track racing?
Carrying the most speed into and out of each turn is crucial for performance.
Where did big-time pump track racing start?
At the 2010 Sea Otter Classic in Monterey, California.
What is the Crankworx Pump Track Challenge?
The current premier pump track race contested at Crankworx events worldwide.
What type of bike is recommended for pump track racing?
A dirt-jump hardtail frame with flat pedals and a firm suspension fork.
What protective gear is suggested for pump track racing?
Full-face helmet, eye protection, gloves, and knee guards.
What is the elimination round format in pump track racing?
Riders race head-to-head in their own lanes, with the fastest advancing.
What is a time trial format in pump track racing?
Riders compete individually, and the fastest wins.
What is unique about the pursuit format in pump track racing?
Riders start on opposite ends, racing until one catches the other.
How can riders optimize their pump track training?
Train like a BMXer, focusing on strength, power, and speed.
What are some key components to include when building a training track?
- Big rollers
- Pointy rollers
- Tight turns
- Linked turns
- Jumps
- Start ramp
What is the goal of a pump track race?
To finish the course as quickly as possible.
What is dual slalom?
A racing format featuring two parallel courses for head-to-head racing.
What are the advantages of dual slalom courses?
- Require less earth moving
- Less intimidating than 4x
- Can be built into municipal parks
What are the qualifying rounds in dual slalom racing?
Riders take a qualifying run down each course, with times combined.
What is the strategy for racing in dual slalom?
Know the courses and maintain flow to connect features smoothly.
What is the history of gated racing?
- Dual slalom: original gated racing
- Dual: UCI’s spectator-friendly format
- 4x: head-to-head racing with four riders
What skills are essential for excelling in 4x racing?
- Explosive pedaling
- Confident jumping
- Clean cornering
- Fast starts
- Decisive passing
- Clever tactics
What is the typical duration of a 4x race run?
Between 30 and 60 seconds.
True or False: The winner in 4x racing is always the fastest rider.
False
What is a recommended training method for pump track racers?
Rock intervals and time runs to track speed and endurance.
Fill in the blank: The most important part of a slalom course is the _______.
[finish line]
What should riders do if they face problems in a turn during preriding?
Walk the section and reride it to improve.
What is the key to maintaining speed in dual slalom?
Maintain flow and control throughout the course.
What can influence the choice of bike for dual slalom?
Smoothness of the course and rider preference.
What happens to the two fastest riders in a 4x heat?
They advance to the next round
The other two become spectators.
What skills are essential for excelling in 4x racing?
Good all-around bike skills including:
* Explosive pedaling
* Confident jumping
* Clean cornering
* Fast starts
* Decisive passing
* Clever tactics
In 4x racing, who is often the winner?
The smartest rider, not necessarily the fastest rider.
What is the status of 4x racing in America?
Almost dead as a riding discipline, but there is a 4X ProTour.
What is the significance of the Union Cycliste Internationale in 4x racing?
4x is recognized as a world champion discipline.
Describe the BMX-style gate start process.
Press front wheel against a metal gate, put both feet on pedals, and balance while waiting for the cadence.
What does the command sequence for starting a race typically include?
- Random start
- Riders ready
- Watch the gate
- Beep sequence
What should a rider do when they see red or hear the first beep?
Go!
What is the average human reaction time in relation to starting a race?
About 0.25 seconds.
What is the correct body position when starting a 4x race?
Balanced over pedals, arms straight, hands lightly weighted.
What should a rider do as soon as they hear the beep or see red?
Thrust hips forward.
What is crucial to align in the first stroke of pedaling?
Ankle, knee, hip, and shoulder into one plane of power.
What should a rider avoid doing off the starting line?
Doing a wheelie.
What makes 4x racing exciting?
The back-and-forth changing of leads among racers.
What should racers do during track reconnaissance?
Identify good passing spots and where to carry speed.
What is a key strategy for planning during a race?
Watch other racers to see their fast and slow lines.
What should a rider avoid while trying to pass another racer?
Following closely behind.
What is a ‘low-high’ pass?
Diving inside when leaders sweep outside to rail a berm.
What is a ‘high-low’ pass?
Staying high as leaders dive inside, then dropping down to accelerate for a pass.
What should a racer do if they feel another racer behind them?
Cut them off if still in front, or let them go and plan a counterattack.
What are the two lines a racer should learn for a 4x race?
- Qualifying line (fastest way down)
- Race-leading line (pinches corners)
What tool can help a racer keep tabs on their competition?
A helmet mirror or handlebar mirrors.
What is downhill racing?
A racing activity on a mountain bike that involves descending a course as fast as possible.
What are the typical durations for downhill races?
Most races last two to five minutes, but some can run up to an hour or longer.
What skills do top downhill racers possess?
- Quick reflexes
- Otherworldly bike-handling skills
- Total-body strength
- Mix of anaerobic and aerobic fitness
- Confidence
What is the importance of learning the course in downhill racing?
The better you know the course, the faster you can go.
What advice does Steve Peat give about learning the course?
- Know every inch of the track
- Be aware of changing conditions
- Rewalk the course after practice
- Walk the course before riding it
How many practice runs does Steve Peat usually take?
- Six to seven runs on day 1
- Four to five runs on day 2
- Two runs on race day
What does Peat emphasize about practice runs?
Do full runs and learn something from every run.
True or False: It’s advisable to start slow during practice runs.
False. Peat practices at full speed to prepare for the race.
What should a racer do if conditions on the course change?
Stay flexible and adjust your plan accordingly.
What is a common issue racers face on difficult sections?
They may spend too much time working on one section.
What is the recommended strategy for handling tough sections?
Do what you can to get through and then move on.
What does Peat suggest about avoiding big hits?
Avoid unnecessary impacts to prevent injury and bike damage.
Fill in the blank: A downhill run is a series of short sprints and _______.
[recoveries]
Why is it important to qualify smart in downhill racing?
The faster your qualifying time, the later you race, which can impact course conditions.
What is arm pump?
A painful condition caused by swelling of forearm muscles during intense racing.
List some remedies to control arm pump.
- Relax your grip
- Be in great shape
- Ride rough terrain
What exercises help strengthen forearms for downhill racing?
- Wrist curls and extensions
- Dowel of death exercise
How should racers prepare for a downhill race?
- Practice going hard without losing control
- Get used to extreme terrain
- Train hard with intervals
What does the term ‘Take Off Your Chain’ refer to in downhill racing?
The concept of racing without a chain to enhance pumping efficiency.
What should you do if someone is catching up to you during a race?
Get out of the way to avoid ruining their winning run.
What is the recommended fuel before a downhill race?
An energy gel 15 to 20 minutes before the run.
What is cross-country racing compared to normal cross-country riding?
It’s faster, harder, and more painful.
What are the key components required for cross-country racing?
Strength, tactics, and toughness.
What should you do to manage your effort during a race?
Pace yourself and know your threshold.
Why is it important to respect your physical condition during a race?
To avoid harming future results or your health.
What strategy should you use regarding your competition?
Know which riders to go with and your strengths compared to theirs.
What is the benefit of preriding the course?
To know where to push and where to recover.
How should you utilize feed zones during a race?
Don’t carry more food or water than needed and experiment with energy drinks.
What type of bike is recommended for smooth courses?
Hardtails.
What type of bike is better for rough courses?
Dual suspension.
What is a key tactic for passing other racers?
Pass smoothly without braking or accelerating unnecessarily.
True or False: Following other racers closely is a good strategy.
False.
What should you do if you must pass on a pedaling section?
Start accelerating from behind and zoom right by.
What is the distinction between bad pain and good pain in racing?
Bad pain is injury-related; good pain is from pushing hard.
What should you do if you feel terrible during a race?
Assess your tension, breathing, and overall effort.
What is the importance of breathing during a race?
To manage panic and maintain a steady rhythm.
What does a heart rate monitor (HRM) indicate?
It acts as a tachometer for your body.
What should you focus on to enhance your racing performance?
Develop awareness of your body and its responses.
What should you do at the start of a long climb?
Start relatively easy, find a rhythm, and push harder as you reach the top.
Fill in the blank: You should know your body and how long you can hammer without _______.
[food].
What should you try during training rides to prepare for races?
Different drinks, gels, and solid foods.
What are the two main types of 24-hour races?
Solo races and team races
Solo races involve racing alone for the entire 24 hours, while team races allow participants to share the experience with one to four teammates.
What is Ariel Lindsley’s advice for preparing before a 24-hour race?
Bring warm clothes, a team mom, and a riding manager
A team mom manages rider care, while a riding manager helps with logistics and motivation.
During the race, what should you do as soon as you finish your lap?
Change into dry clothes
Changing before eating is recommended to stay comfortable and prevent illness.
What does Mark Weir suggest for food preparation during a 24-hour race?
Prepare food in advance and bring a variety of snacks
He recommends bringing foods you typically wouldn’t eat, like Pop Tarts or Lucky Charms, to prevent getting sick of your regular diet.
True or False: Mark Weir believes in getting a lot of sleep during a 24-hour race.
False
He advocates for the ‘no-sleep program’ during the race.
Fill in the blank: According to Mark Weir, elevating your legs helps drain out all that _______.
evil blood
This method is suggested for recovery during rest periods.
What should racers avoid doing in the pits during a 24-hour race?
Sitting around and taking breaks
Keeping moving helps maintain focus and stamina.
What is Brian’s approach to training for races?
Listen to his body and adapt his training
He emphasizes the importance of rest and enjoyment in training.
What should athletes match their gym workouts to?
Their specific needs based on the events they compete in
Different disciplines require different training focuses, such as strength for downhill and endurance for cross-country.
What type of races did Brian try as a winter training tool?
Cyclocross races
Cyclocross provides endurance training with varied terrain and pedaling.
How does Brian prepare for a race simulation?
By doing max effort rides followed by recovery
Simulating race conditions helps prepare for the actual event.
What does Brian enjoy about motocross?
It offers full-body workouts and speed over varied terrain
He finds motocross similar to cycling but at a higher intensity.
What is a common problem racers face according to the text?
Accusations of sandbagging
Sandbagging refers to purposely underperforming to gain an advantage.
What should new racers do before participating in an event?
Pick an event that appeals to them and go in with reasonable expectations
This approach is suggested for both enjoyment and performance.
What is a bike with 20-inch wheels commonly referred to as?
A BMX bike
What is a 24-hour race?
A cross-country race that takes place over 24 hours
What distinguishes a solo 24-hour race?
One rider races the entire time
How many riders typically participate in a team 24-hour race?
Two to five riders
What size wheels does a 26 or 26er mountain bike have?
26-inch (66 cm) wheels
What is a 27.5 mountain bike wheel’s diameter?
Approximately 27.5 inches (70 cm)
What is a 29er?
Any mountain bike with 29-inch (74 cm) wheels
What does 4X stand for in biking?
Bikercross, four-cross
What does the term 650b refer to?
A 27.5-inch (70 cm) wheel
What is an air spring?
A device that uses air pressure to support the rider
What is all-mountain riding characterized by?
A mix of cross-country, downhill, and freeride terrain and styles
What is the attack position on a bike?
A neutral position that provides ideal balance and range of motion
What does it mean to auger in biking?
To land a jump heavily on the front wheel
What are baby head rocks?
Loose, round rocks about the size of a baby’s head
What is the backside in biking terms?
Any surface that faces away from the rider
What does it mean to bail in biking?
To crash
What is meant by bail out?
To get away from the bike before it takes you down
What is a bash guard?
A plate that protects the chainring from impacts
What is the bead of a tire?
The part that seats onto a rim and provides an airtight seal
What is a berm in biking?
A banked turn
What does bikercross involve?
Four riders racing head to head on a course with obstacles
What does BMX stand for?
Bicycle motocross
What is a BMX bike designed for?
Sprinting, jumping, and pumping around a BMX track
What are bolt-on grips?
Handlebar grips clamped to the handlebars with bolts
What is a booter?
A jump that sends the rider far rather than high
What is the bottom bracket on a bike?
The part of the frame where the crank arms are attached
What does it mean to bottom out?
To use all of a bike’s suspension
What is brake dive?
The tendency for the front suspension to compress under braking forces
What is brake jack?
The tendency for rear suspension to get stiffer when the rear brake is activated
What is a bump jump?
To catch air by bouncing the rear wheel off an object
What is a bunny hop?
To bound over an obstacle by lifting the front then rear wheel
What is a caliper in disc brakes?
The component that clamps the rotor to create braking force
What does it mean to carve in biking?
To aggressively ride a turn with high traction and no tire slippage
Sometimes refers to holding an inside line.
What is a case in biking terminology?
To land with the front wheel on the back of the landing ramp and the rear wheel on the front, resulting in hard impact
Synonymous with 50/50.
What does the term cassette refer to?
The cluster of rear gears attached to the rear hub
Each of those gears is a cog.
What is a chain guide?
A device that uses channels, rollers, and often a bashguard to keep the chain on the chainring
Used in more aggressive styles of riding.
Define chainring.
One of the front gears attached to the crank arms.
What is chain suck?
When the chain sticks to the bottom teeth of the front chainring and gets wedged between the ring and the bike frame
Typically caused by mud and grit on the chain and ring.
What does chunder mean in biking?
Loose, random, sometimes chunky dirt
From the Australian euphemism for vomit.
What are clips or clip-in pedals?
Pedals that attach to the rider’s shoes via metal cleats
These are also called clipless pedals.
What is referred to as the cockpit in biking?
The area in which a rider can move on the bike.
What is a cog in biking terminology?
One of the gears in the cassette, which is attached to the rear hub.
Define coil spring.
A traditional metal spring used in some forks and shocks, especially for downhill
Typically yields a smoother ride than an air spring, but it’s heavier.
What is compression damping?
A hydraulic circuit inside a suspension fork or shock that controls the speed and amount of suspension compression.
What is countersteering?
A high-speed turning technique in which the rider momentarily steers counter to the desired direction of travel.
What constitutes a crankset?
Crank arms, axle, bearings, and chainrings sold as a matched set ready to attach to the frame’s bottom bracket.
What are cranks or crank arms?
The metal or carbon fiber levers that the pedals are attached to.
What is cross-country biking?
A form of riding and racing conducted on traditional trails for long distances.
What is a cruiser in BMX biking?
A BMX bike with 24-inch (61 cm) wheels.
Define cyclocross.
A form of racing conducted on a mix of paved roads, dirt roads, mellow trails, and manmade obstacles.
What is a damper in biking?
A hydraulic circuit that controls the movement of oil through and the movement of a suspension fork or shock.
What does DH stand for in biking?
Downhill.
What does dialed or dialed in mean?
Describes a bike that is properly built, perfectly tuned, and optimally set up for the rider’s body type and riding style.
What is a differential in dual slalom racing?
The difference between two racers’ times on their respective courses.
What is a dirt-jump bike?
A bike with agile handling and durable construction designed for dirt jumping.
What is dirt jumping?
A style of riding performed on manmade jumps, usually constructed of dirt.
Define double jump.
A jump with a gap between the takeoff and landing that must be jumped over.
What is doubletrack?
A trail, typically on an overgrown dirt road, with two paths created by ATV or automobile wheels.
What does downhill racing involve?
Racing conducted on steep, rough terrain that often requires a purpose-specific long-travel bike, full-face helmet, and body armor.
What is drift in biking?
When cornering forces exceed available traction, and the tires get pushed sideways through the turn.
What is a drop-in?
A drop-off where the rider must land on a near-vertical surface.
What is a drop-off or drop?
A trail feature that is so steep the rider must fly through the air from the top to the bottom.
Define dropout in biking.
The part of a fork or frame into which the hub is inserted and then clamped in place.
What does DS stand for?
Dual slalom.
What is dual slalom?
A racing format involving two riders racing on parallel courses.
What does endo mean in biking?
To crash end over end or to fly over the handlebars.
See OTB.
What is enduro biking?
A style of riding and a discipline of racing that embraces slow climbing and fast descending.
What are flats or flat pedals?
Pedals used with regular rubber-soled shoes that typically use metal teeth or pins to help grip the shoe soles.
What does it mean to flatten a bike?
To lay a bike on its side, usually in the air while performing a tabletop trick.
Define flow in the context of biking.
The psychological and physiological state of optimal performance.
What is the fore-aft position?
The rider’s position front to rear in relation to the bottom bracket.
What is the function of a fork on a bike?
The part of the bike that attaches the front wheel to the frame; it may feature suspension.
What is freeriding?
A style of riding in which riders ride creative lines and perform expressive tricks on natural and manmade terrain.
What does front case refer to?
To land with the front wheel on the front of the landing ramp.
What is front suspension?
A front fork with telescoping legs that allow the front wheel to move independently of the bike frame and rider.
What is meant by frontside in biking?
Any surface that faces toward the rider, opposite the direction the rider is traveling.
What defines a full suspension bike?
A bike with both front and rear suspension.
What is a full-face helmet?
A helmet that covers the rider’s face, most often used in downhill, bikercross, dual slalom, BMX, and freeriding.
What is gated racing?
Any form of racing that uses a start gate to hold racers back until the moment the race starts.
Define gnar.
Extreme terrain. Short for gnarly.
What is a g-out?
Where a trail dives steeply down and then abruptly turns back upward, thus creating strong g-forces.
What does it mean to hammer in biking?
To pedal aggressively.
What is hardpack?
A trail surface made of tightly compacted dirt.
Define hardtail.
A mountain bike with a rigid frame and a front suspension fork.
What does hauling the mail mean?
Going fast.
What is a high-low pass?
To pass another racer by entering a berm on a higher line, then dropping behind the racer, and then accelerating past on the lower line.
What is a hip jump?
A jump with the landing at a different angle from the takeoff.
Define holeshot.
In head-to-head racing, to reach the first turn in the lead.
What does huck refer to in biking?
To ride off a large drop with abandon, often with a stiff, bike-breaking style.
What is jibbing?
To use urban or trailside features to jump, flip, hop, or otherwise play.
What is a kicker in biking?
A jump that sends the rider high rather than far.
What is a Le Mans start?
A start in which racers must run to their waiting bikes, which are lined up on the starting line.
Define line in biking.
A specific path through a section of trail.
What is a lip?
The takeoff surface of a jump.
What does load mean in biking?
To apply extra downforce to the tires.
What does loose over hardpack refer to?
Sand, dust, or fine gravel on top of hardpack dirt.
What is a low-high pass?
To pass another racer by entering a berm on a lower line, blocking the racer’s path, and then exiting on the high line.
What does manual mean in biking?
To raise the front tire off the ground while coasting.
What is a master cylinder in disc brakes?
The hydraulic reservoir attached to the handlebar.
What is offset in relation to a fork?
The distance, in millimeters, between the front axle and the extension of the frame’s steering axis.
What is an open-face helmet?
A helmet that covers the top of the head but leaves the rider’s face open.
What does OTB stand for?
Over the bars.
What does overbake mean?
To enter a turn or obstacle too fast (too hot) to ride it easily.
What is packing in biking?
Crashed.
What is a pad in disc brakes?
The material used to develop friction with the disc brake rotor.
What does pedal hop refer to?
To bound forward by pedaling powerfully while bunny hopping off the rear wheel.
What is a pedal strike?
When a pedal hits a rock or other trail feature.
What does pin it mean?
To ride as fast as possible.
Define power in a biking context.
Work performed, often measured for pedaling.
What is preload in coil spring suspension?
The amount the spring is compressed with the suspension fully extended.
What is a prerace routine?
The sequence of tasks and habits performed to prepare the bike, body, and mind for peak performance.
What is pump in the context of biking?
Actively working terrain (unloading frontsides and loading backsides) to gain speed and control.
Define pump-manual.
To lift the front wheel between a pair of rollers by pumping the rear wheel through the trough.
What is a pump track?
A continuous loop of rollers and berms that can be ridden without pedaling.
What is quick-release?
A lever-and-cam device used to fasten and adjust hubs and seat posts without the use of tools.
True or False: Quick-release devices are becoming more common with 26-inch wheels.
False
What does rag doll mean in biking?
To go limp and be thrown around during a crash.
Define rail in biking terms.
To follow a steady, consistent line through a turn.
What does ratchet mean in the context of biking?
To repeatedly turn the pedals forward and backward about one-quarter of a turn.
What is rear suspension?
A system of lever arms on the rear of the bike frame that allows the rear wheel to move independently of the bike frame and rider.
Define rear-wheel drift.
To drift the rear tire while the front tire stays planted.
What is rebound damping?
A hydraulic circuit inside a fork or shock that controls the speed of the spring’s rebound.
What is a rhythm section in dirt jumping?
Typically a sequence of double jumps.
What are rings in biking?
Chainrings.
Define rip in the context of biking.
To ride with an aggressive flow.
What is a roller?
A smoothly shaped mound of dirt used to aid drainage.
What is the function of a rotor in disc brakes?
The disc-shaped part that turns with the hub and transmits braking force from the caliper to the wheel.
What is run-out in bikercross?
The slope that extends from the start gate to the first obstacle.
What does it mean to seat a tire?
To settle a tire onto the rim until the tire’s beads pop securely onto the rim.
Define sag in the context of suspension systems.
The amount a suspension system settles at rest under the rider’s weight.
What is a scorpion in biking?
To crash headfirst over the bars and be struck in the back of the head by your feet or your bike.
Who is referred to as a scorpion king?
One who scorpions with frequency.
What does SD stand for?
Super D.
Define semi-slick.
A tire tread that’s slick or slightly textured in the middle and has knobs on the sides.
What is setback in relation to a seatpost?
The distance a seatpost extends backward from straight.
What is a shock in biking?
The part of the frame that controls the movement of the rear suspension.
What does shred mean in biking?
To ride aggressively.
What does shuttle mean in biking?
To ride in a vehicle to the top of a downhill run.
Define sidegrass.
Foliage on the edge of a trail, often containing siderocks.
What are siderocks?
Rocks hiding on the side of a trail, often obscured by sidegrass.
What is singletrack?
A trail wide enough for only one rider.
What is a six-pack in biking?
A set of three consecutive double jumps.
What does skid mean?
To lock a wheel so that it no longer turns; then let it drag across the trail surface.
Define skinny in biking terms.
A narrow bridge, log, or plank.
What does slack geometry refer to?
A bike whose head tube or seat tube are less vertical.
What is slalom or dual slalom?
A style of racing in which two riders race head-to-head down a series of turns, jumps, and bumps.
Define soul rider.
A rider who eschews gadgetry and competition to focus on stoke.
What is spring rate?
The amount of force required to move a wheel through its suspension path.
What is linear spring rate?
A suspension whose movement gets consistently stiffer as it goes through its travel.
What is progressive spring rate?
A suspension whose movement gets increasingly stiffer as it goes through its travel.
What does stacking refer to in biking?
Crashing.
What is start cadence?
The recorded message and often the sequence of flashing lights that precedes the drop of a BMX, bikercross, or dual slalom start gate.
What is steep geometry in biking?
A bike whose head tube or seat tube (or both) are more vertical, making handling more responsive.
Define step-down jump.
A jump in which the landing is lower than the takeoff.
Define step-up jump.
A jump in which the landing is higher than the takeoff.
What does it mean to be stoked?
To be excited and pleased about something, usually a sweet moment on the bike.
What is a Stravahole?
A rider, most often using the Strava app, who is inconsiderate in pursuit of his best ever time.
What is style in the context of biking?
A rider’s expressiveness on the bike.
Define super D racing.
A form of racing where up to 50 riders race head-to-head on a mostly downhill course with enough climbing to reward pedaling fitness.
What is surf in biking?
To float and drift through steep, loose dirt.
What is suspension?
A system of springs, shock absorbers, and levers that allows the bike’s wheels to move in relation to the frame.
What is the sweep of a handlebar?
The angle at which the ends of a handlebar bend backward or upward.
Define switchback.
A very tight turn built into a steep hillside requiring the rider to switch back to the opposite direction.
What is a tabletop jump?
A jump with a flat top between the takeoff and landing which can be safely rolled over.
What does tabletop trick mean?
To lay the bike flat in the air.
What does T-bone refer to in biking?
To collide with another rider at a right angle, forming a T.
What is a through-axle?
A hollow axle that runs through the hub and gets clamped by the fork legs or rear of the frame.
What is a track stand?
To balance on a bike in one spot.
Define tranny in biking.
Any smooth transition from backside to flat ground.
What is a transfer jump?
A jump with the landing off to the side of the takeoff, changing lines sideways in the air.
What does travel refer to in biking?
The distance the wheels are allowed to move in relation to the bicycle frame.
What is a turn-down technique?
A jumping technique using gyroscopic forces to lay the bike flat and keep it low for greater speed.
What does tweak mean in jumping?
To twist, turn, or lay the bike down in the air.
What is a two-wheel drift?
To drift with both tires, indicating high speed and skill.
Define unload in biking.
To reduce the downforce on the tires.
What does unweight mean?
To reduce the downforce on your tires.
What does weight mean in biking?
To apply extra downforce to the tires.
What is a wheelie?
To raise the front tire off the ground by leaning back and pedaling hard.
What does whip refer to in jumping?
To swing the rear of the bike out to the side while laying the bike flat in the air.
What does XC stand for?
Cross-country.
What is ‘the zone’ in biking?
The mental state of optimal performance, more intense and competition oriented than flow.
