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MTB > Mastering > Flashcards

Mastering Flashcards

1
Q

What is the main goal of the third edition of Mastering Mountain Bike Skills?

A

To help riders improve their skills and become better all-around mountain bikers.

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2
Q

What are the three essential truths discovered by Lee in his skills classes?

A
  • No one has it mastered
  • Everyone can get better
  • The better you get, the more fun you have.
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3
Q

What does the 80/20 principle in mountain biking refer to?

A

Eighty percent of your results come from a core 20 percent of the skills you learn.

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4
Q

What is emphasized as the foundation of great riding in this book?

A

A solid skills base built from the bottom up.

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5
Q

What should riders focus on to improve their skills effectively?

A

One thing at a time.

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6
Q

What is the consequence of developing bad habits while mountain biking?

A

Bad habits can be difficult to change and may lead to injury.

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7
Q

Fill in the blank: The most common reason for fear while riding is that you _______.

A

[don’t know how to ride that drop]

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8
Q

What is the recommended approach when learning a new skill on the bike?

A

Focus on precision first, then speed.

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9
Q

What should be considered before heading out on a ride?

A
  • Number of hours in the saddle
  • Time of day
  • Forecasted weather
  • Terrain or obstacles
  • Company you’re riding with.
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10
Q

True or False: It is advisable to push through fear when facing a challenging riding obstacle.

A

False.

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11
Q

What is the importance of being prepared for a ride?

A

To ensure fun, safety, and the ability to finish the ride without issues.

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12
Q

What is the significance of focusing on newer and better skills?

A

To build better habits and improve riding performance.

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13
Q

What does the author compare mastering riding skills to?

A

Painting with primary colors to create any color you want.

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14
Q

What is the advice given regarding riding within your comfort zone?

A

To prevent reverting to old habits when pushing beyond comfort.

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15
Q

What is the suggested mantra for maintaining focus while riding?

A

I will fly over there.

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16
Q

What should riders avoid thinking about while navigating obstacles?

A

What they are trying to avoid.

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17
Q

What are the potential consequences of riding without proper preparation?

A

Cold, running out of water or food, frequent flats, and inability to handle terrain.

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18
Q

What is the recommendation for practicing new skills?

A

Do it slowly on easy terrain.

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19
Q

What is one benefit of having a coach?

A

Learn in your own style through words, demonstrations, and on-bike doing.

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20
Q

How does a coach help with skill improvement?

A

Provides immediate feedback on performance.

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21
Q

What is the impact of coaching on learning speed?

A

Improves learning speed by avoiding bad habits.

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22
Q

Investing time and money in skills leads to what outcomes?

A

Higher performance and more fun than any equipment upgrade.

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23
Q

What is the first step in challenging perceptions according to Dr. Jason Richardson?

A

Be specific about what you want.

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24
Q

What does ‘rule in rather than rule out’ mean?

A

Be open to multiple ways to achieve success.

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25
Q

What is an example of unexpected success in downhill racing?

A

Aaron Gwin winning a World Cup downhill without a chain.

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26
Q

How can language recalibrate our mindset?

A

Using empowering phrases instead of limiting ones.

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27
Q

What is the difference between ‘I will get faster’ and ‘I am getting faster’?

A

‘I am getting faster’ conveys current progress.

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28
Q

What should athletes do before performing?

A

Pause, take deep breaths, and visualize success.

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29
Q

Fill in the blank: The way to self-medicate is to _______.

A

[meditate]

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30
Q

How can one gamify their daily routine?

A

Engage in challenges or try new activities.

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31
Q

What is the benefit of having someone looking out for your best interests?

A

Keeps you sharp and accountable.

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32
Q

What is the bottom line regarding brain function and habits?

A

The brain works better toward what it sees or knows.

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33
Q

What is a powerful habit to create?

A

Being in the habit of creating powerful habits.

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34
Q

True or False: A good instructor only uses verbal communication.

A

False

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35
Q

What is the role of words in shaping our beliefs?

A

Words have weight and influence our mindset.

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36
Q

What should you do to challenge yourself according to Dr. Richardson?

A

Hire your boss or coach.

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37
Q

What does it mean to ‘slow down to go faster’?

A

Taking time to breathe and visualize before acting.

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38
Q

What happens when challenge meets skill in mountain biking?

A

Fun happens

This concept emphasizes the importance of matching skill level with challenges for an enjoyable experience.

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39
Q

What is the journey of a mountain biker characterized by?

A

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.

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40
Q

What is the first level of mountain biking experience?

A

Level 1: The Trail Works You

At this level, riders have little faith in their abilities and often struggle with basic control.

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41
Q

Describe the characteristics of a Level 1 mountain biker.

A
  • 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.

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42
Q

What is the first step to leap from Level 1 to Level 2?

A

Relax

Relaxation is crucial for improving riding skills and reducing fear and tension.

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43
Q

What should a rider do if they are going to brake?

A

Brake like you mean it

This entails slowing down effectively and then getting back to rolling instead of dragging brakes.

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44
Q

What is the second level of mountain biking experience?

A

Level 2: You Survive the Trail

At this level, riders start to enjoy the sensations of speed and flow.

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45
Q

List some characteristics of a Level 2 mountain biker.

A
  • 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.

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46
Q

What is the first step to leap from Level 2 to Level 3?

A

Relax even more

Riders need to focus on what they need to do in the moment to enhance their skills.

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47
Q

What does it mean to commit in mountain biking?

A

Commit to the ups and downs of porpoiseful riding

This involves making decisive movements and adjustments while riding.

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48
Q

What is the ultimate level of mountain biking?

A

Level 3: You Work the Trail

This level is characterized by relaxed aggression and skillful manipulation of the trail.

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49
Q

Describe the characteristics of a Level 3 mountain biker.

A
  • Never lets the front wheel hit a rock
  • Pumps every backside
  • Scupts 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.

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50
Q

What happens to riding habits under stress?

A

Riders revert to old habits

It’s important to build good habits to ensure proper riding techniques under pressure.

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51
Q

What are subskills in the context of braking?

A

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.

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52
Q

How does skill progression work in mountain biking?

A

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.

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53
Q

What is the rhythm of riding at low speed?

A

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.

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54
Q

What happens to skills at higher speeds?

A

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.

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55
Q

What does it mean to find your style in mountain biking?

A

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.

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56
Q

What is the significance of overlapping skills?

A

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.

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57
Q

List some examples of double skills.

A

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.

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58
Q

What are triple-skill moves in mountain biking?

A

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.

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59
Q

What is the process of skill learning as described?

A

The process involves:
* Learning subskills
* Mastering basic skills
* Overlapping and combining skills

This progression leads to faster, easier, and more enjoyable riding.

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60
Q

What precautions should be taken when mountain biking?

A

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.

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61
Q

True or False: Mountain biking is an instant skill to master.

A

False

Becoming a great rider is a long-term process that requires patience and practice.

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62
Q

Fill in the blank: At the highest level, all skills _______.

A

converge

This means that advanced riders seamlessly integrate multiple skills into their riding.

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63
Q

What does it mean to ride your bike as an extension of your body?

A

It refers to the experience of Flow, where the lines between you, your bike, and the trail start to blur.

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64
Q

What is the importance of choosing the right bike?

A

A bike that fits your body and riding style enhances enjoyment and performance.

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65
Q

How does better equipment impact mountain biking?

A

It allows for faster speeds, better grip, and the ability to navigate challenging terrains.

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66
Q

What should you consider when deciding on a bike?

A

Customer service, shop proximity, value for money, suspension system, and specific angles.

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67
Q

Why is it recommended to buy from a local bike shop?

A

Local shops can help with selection, fit, and maintenance of your bike.

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68
Q

What are the benefits of top-level bike components?

A

They work better, feel better, and last longer than lower-end options.

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69
Q

Fill in the blank: A shorter stem can dramatically improve _______.

A

handling, confidence, and safety.

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70
Q

What are the advantages of full suspension bikes?

A

They provide more comfort, control, and allow for faster riding on rough terrain.

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71
Q

What is a hardtail bike?

A

A bike without rear suspension, typically lighter and cheaper than full-suspension bikes.

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72
Q

What are some advantages of hardtail bikes?

A
  • Lower weight
  • Simplicity
  • Better performance on smooth trails and dirt jumping.
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73
Q

List the pros of mountain bike suspension.

A
  • Smooths the ride
  • Improves control
  • Improves braking
  • Absorbs greater impacts.
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74
Q

What are the potential drawbacks of using suspension on a bike?

A
  • Increased weight
  • Increased complexity
  • Lost energy
  • Higher maintenance costs.
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75
Q

What is the FSR Link suspension design known for?

A

It reduces chain and brake feedback while maintaining a constant chain length during shock stroke.

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76
Q

True or False: Hardtails are always preferred for cross-country racing.

A

False. Full-suspension bikes are commonly chosen due to their improved performance.

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77
Q

What is the best terrain for a single pivot bike design?

A

Smooth trails or downhill-specific riding.

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78
Q

What does the VPP suspension design do?

A

It uses multiple links to move the rear axle in an S-shaped curve for better pedal efficiency.

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79
Q

What are the recommended upgrades for a bike?

A
  • Shorter stem
  • Proper-length handlebars
  • Dropper post
  • Comfortable saddle
  • Suitable tires.
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80
Q

What bike features are essential for riding pump tracks or rhythm-style dirt jumps?

A

A hardtail bike is ideal for these types of riding.

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81
Q

Fill in the blank: The Ellsworth Rogue 60 is recommended for _______.

A

most riders in most areas.

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82
Q

What is the impact of tire size on hardtails and rigid bikes?

A

Larger tires make hardtails and rigid bikes more tolerable and fun.

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83
Q

What should you do if you prefer online bike buying?

A

Develop a relationship with your local bike shop for support and maintenance.

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84
Q

What is the main benefit of maintaining top-level parts on a bike?

A

They can last indefinitely with proper maintenance.

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85
Q

What is the recommended practice when selecting a mountain bike?

A

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.

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86
Q

What wheel sizes are currently common for adult mountain bikes?

A
  • 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.

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87
Q

What are the basic tire width ranges?

A
  • 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).

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88
Q

What is the effect of a larger wheel on riding?

A

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.

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89
Q

True or False: A smaller wheel is generally lighter and accelerates more quickly.

A

True

However, it has less ability to carry speed compared to larger wheels.

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90
Q

What is a recommended wheel size for taller riders?

A

29-inch wheels

The frame will be proportional to the wheels, providing a better fit.

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91
Q

What are the advantages of wider tires?

A
  • 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.

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92
Q

What is the trade-off when choosing tire width?

A

Wider tires are heavier, making them more sluggish

Rotating weight is significant; heavier tires can impact performance.

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93
Q

What is the current trend for 26-inch bikes?

A

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.

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94
Q

What is the diameter of a 27.5 x 2.3 tire?

A

706 mm

This is part of the current standard for ‘fun’ bikes.

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95
Q

What is a 26 fatbike used for?

A

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.

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96
Q

What are the benefits of 27.5-inch wheels compared to 29-inch wheels?

A
  • 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.

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97
Q

What makes 29-inch wheels a preferred choice for cross-country race bikes?

A

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.

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98
Q

What defines a 29 Plus wheel?

A

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.

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99
Q

Fill in the blank: A larger rear wheel reduces the size of the _______.

A

cockpit

This can affect riding comfort, especially on steep terrain.

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100
Q

What is a disadvantage of heavy tires?

A

They can make the bike feel sluggish

Heavy tires affect performance due to their position in the rotating mass of the wheel.

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101
Q

What is the most meaningful measurement for rim width?

A

Internal rim width: the distance between the inside edges of the rim flanges.

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102
Q

What is the typical internal rim width range for cross-country to aggressive riding?

A

Cross-country: about 20 mm; Aggressive riding: about 25 mm.

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103
Q

What was the internal rim width of the Sun Rhyno Lite downhill rim?

A

22 mm.

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104
Q

What is the internal width of the top Specialized Purgatory tire on a Roval rim?

A

38 mm.

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105
Q

What are the current guidelines for rim widths?

A
  • Old normal: 20-25 mm
  • New normal: 25-30 mm
  • Plus: 30-50 mm
  • Fatbike: 50-100 mm
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106
Q

What are the pros of wider rims?

A
  • Lower tire pressure for more cushion and traction
  • Broader, flatter tire profile increases rubber contact
  • Ability to run wider tires
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107
Q

What are the cons of wider rims?

A
  • Increased weight due to more material
  • Higher rolling resistance
  • Greater risk of rim damage in rocky terrain
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108
Q

What should you consider when choosing tires for rims?

A

Consult the rim manufacturer for compatibility.

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109
Q

What is Brian’s ideal tire profile for grip and speed?

A

WTB 2.5 Convict light or high grip front and WTB 2.4 Trail Boss light or fast rear.

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110
Q

What is Lee’s preferred tire shape?

A

A crowned shape like the Specialized Ground Control 27.5 x 3.

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111
Q

What is the recommended approach for rim selection?

A

Choose the widest rim that fits your tire and is light enough for enjoyment.

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112
Q

What are the criticisms Brian had about 29ers?

A
  • 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
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113
Q

What are the advantages of 29ers according to Brian?

A
  • Roll fast once moving
  • Roll over rough terrain better
  • Better traction
  • Increased braking grip on the front tire
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114
Q

What is the range of tire widths compatible with a rim width of 30 mm?

A

1.85-3.5 inches.

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115
Q

Fill in the blank: The internal rim width of the bottom Purgatory tire is on a rim with a _______ inner width.

A

30 mm.

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116
Q

True or False: Alloy rims are considered better than ever.

A

True.

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117
Q

What should you consider when choosing a mountain bike?

A

Pick one that suits your typical rides

The choice becomes more confusing as the number of options increases.

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118
Q

What are Cross-Country Hardtail Bikes known for?

A

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.

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119
Q

What is the travel range for Cross-Country Suspension Bikes?

A

3 to 4 inches (7.6 to 10 cm)

Designed for off-road speed and efficiency.

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120
Q

What defines Plus Hardtail Bikes?

A

Quick, light, affordable, and efficient with 3-inch (7.6 cm) tires

Suitable for beginners and provides a smooth, comfy ride.

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121
Q

What is the travel range for Cross-Country Trail Bikes?

A

4 to 5 inches (10 to 13 cm)

They are versatile and great for all-around trail riding.

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122
Q

What characterizes Plus Suspension Bikes?

A

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.

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123
Q

What is the typical travel range for Enduro Bikes?

A

150 to 170 mm

They are designed for stability on steep and rough terrain.

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124
Q

What are Downhill Bikes optimized for?

A

Flowing down rough trails with 8 or more inches (20+ cm) of travel

They are ideal for speed and racing.

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125
Q

What are Dirt-Jump Hardtails designed for?

A

Dirt-jumping, urban riding, and pump tracking

They are burlier and slacker compared to XC hardtails.

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126
Q

What features do Slalom Suspension Bikes have?

A

Slack geometry, 3 to 5 inches (7.6 to 12.7 cm) of travel, low bottom brackets

They provide increased traction and error margin for racers.

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127
Q

What is a key characteristic of Fatbikes?

A

4.0- to 4.8-inch (10 to 12 cm) tires

They allow exploration of new trails, especially in snowy areas.

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128
Q

What is a common misconception about BMX bikes?

A

They are not suitable for gnarly singletrack

However, they are excellent for improving bike-riding skills.

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129
Q

What are common features of women-specific mountain bikes?

A

Shorter top tubes, lower stand-over heights, and narrower handlebars

Designed to accommodate the average female body structure.

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130
Q

What is the formula for determining optimal crank length?

A

Optimal crank length = inseam length × 0.216

Important for achieving a smoother, stronger pedal stroke.

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131
Q

Fill in the blank: Women’s saddles tend to be _______ to fit their wider-set pelvic bones.

A

wider

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132
Q

True or False: Most women-specific bikes are designed primarily for aesthetics.

A

False

They focus on performance advantages rather than just color.

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133
Q

What is the first recommended upgrade for adapting a man’s bike for a woman?

A

Well-fitted saddle

A well-fitted saddle is crucial for comfort and proper positioning.

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134
Q

List three upgrades to improve bike fit for women.

A
  • Shorter stem
  • Narrower bars
  • Low-profile grips
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135
Q

What type of brake levers are suggested for better fit?

A

Short-reach brake levers

Short-reach brake levers are designed for smaller hands.

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136
Q

What is the benefit of using shorter cranks?

A

Improved fit and comfort

Shorter cranks can help accommodate different leg lengths.

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137
Q

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.

A

30

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138
Q

What effect does reducing tire air pressure have on riding?

A

Smoother ride and better cornering traction

Lower tire pressure can enhance grip and comfort.

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139
Q

True or False: A narrower handlebar can help in adapting a man’s bike for a woman.

A

True

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140
Q

What is the effect of head angle on a bike’s ride?

A

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.

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141
Q

What is considered a steep head angle for a cross-country bike?

A

70 degrees

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142
Q

What is considered a slack head angle for a downhill bike?

A

63.5 degrees

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143
Q

What is trail in relation to bike geometry?

A

Trail is the distance of your front tire’s contact patch behind the steering axis.

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144
Q

How does trail affect bike stability?

A

More trail feels more stable at high speeds but more sluggish at low speeds.

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145
Q

What two factors determine trail?

A
  • Head angle
  • Fork offset (or rake)
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146
Q

What is the standard fork offset for 26” wheels?

A

42 mm

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147
Q

What is the standard fork offset for 27.5” wheels?

A

46 mm

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148
Q

What is the standard fork offset for 29” wheels?

A

51 mm

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149
Q

What is the effect of combining a slack head angle with extra fork offset?

A

You get a bike that’s magically stable yet more nimble.

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150
Q

What type of handling do steep bikes provide?

A

Steep bikes feel nimble, are easy to steer, and are easier to keep on track while climbing.

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151
Q

What is the downside of steep bikes?

A

They can feel sketchy on steep descents.

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152
Q

What does bottom bracket height determine?

A

The amount of ground clearance and how low your weight is hung below your hubs.

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153
Q

What is the relationship between bottom bracket height and cornering?

A

The lower your center of gravity, the better your bike will corner.

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154
Q

What should you consider when selecting a bottom bracket height?

A

Choose the lowest bottom bracket that suits your style and terrain.

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155
Q

How does chainstay length affect bike handling?

A

Short stays increase pumping power and make a bike feel more playful, while longer stays create a more balanced feel and stability at speed.

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156
Q

What is a steep seat tube angle beneficial for?

A

It places you on top of your pedals for optimal pedaling.

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157
Q

What is a traditional relationship between head angle and seat angle?

A

Both were steep for cross-country bikes and slack for downhill bikes.

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158
Q

What is the new compromise seen in modern enduro bikes?

A

Slack head angles (66 to 68 degrees) for descending and steep seat angles (73 to 74 degrees) for pedaling.

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159
Q

What can affect your ability to pedal well on a bike?

A

The seat tube angle has an enormous effect on the way you pedal your bike.

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160
Q

How can you adjust your saddle position for better pedaling power?

A

Push the saddle forward and tilt the nose down to align more directly over the bottom bracket.

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161
Q

True or False: Lower bottom brackets are better for all types of terrain.

A

False

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162
Q

What is the primary benefit of a dropper seatpost?

A

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.

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163
Q

What stem length is considered typical for modern trail bikes?

A

60 to 80 mm

Shorter stems improve handling without negatively affecting pedaling efficiency.

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164
Q

True or False: A dropper seatpost can help lower your center of gravity.

A

True

Lowering the seat enhances cornering ability and stability on steep descents.

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165
Q

What are the benefits of dropping your seat while riding?

A
  • 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
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166
Q

What kind of handlebars should be chosen for a bike?

A

They should fit the rider’s anatomy

Handlebar width is often matched to riding style, but comfort and fit should take precedence.

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167
Q

How do lighter tires affect a bike’s performance?

A

They make the bike feel quicker

Tire choice can significantly alter the bike’s handling and speed characteristics.

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168
Q

What is the advantage of lighter wheels?

A

They make any bike feel quicker

Lighter wheels are a cost-effective upgrade for improved acceleration.

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169
Q

What is crucial for great brakes?

A

They must be powerful, controllable, and consistent

Reliable brakes increase rider confidence in various conditions.

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170
Q

What type of drivetrain is recommended for general riding?

A

A single ring with a wide-ratio cassette

This setup simplifies gear selection and improves reliability.

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171
Q

What is the effect of increasing fork travel?

A

Slackens geometry, increases stability, and provides a plusher ride

Most riders prefer to increase travel for better performance on rough terrain.

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172
Q

What are the differences between air and coil forks?

A
  • 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.

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173
Q

What is the benefit of getting custom suspension tuning?

A

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.

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174
Q

What are some brands known for high-end suspension systems?

A
  • FOX
  • RockShox
  • X-fusion

These brands offer a variety of options for tuning and performance enhancements.

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175
Q

Fill in the blank: Great brakes are worth their weight in _______.

A

gold

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176
Q

What drivetrain setup is preferred for downhill and enduro riding?

A

Single ring with a chain guide

This setup is favored for its simplicity and reliability during aggressive riding.

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177
Q

What is a key advantage of adjustable travel in forks?

A

Allows for tuning based on riding conditions

Riders can optimize their fork settings for climbing or descending.

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178
Q

True or False: Stiffer forks with thicker stanchion tubes provide less precise handling.

A

False

Stiffer forks enhance handling precision, especially in aggressive riding conditions.

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179
Q

What is the purpose of a shake-down ride?

A

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.

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180
Q

Why is it important to take time during shake-down rides?

A

To ensure the bike is properly adjusted for the trails you will regularly ride.

Adjustments may include tire pressures, suspension settings, and more.

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181
Q

How can you tell your bike is dialed in?

A

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.

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182
Q

What should be considered when adjusting brake lever placement?

A

Proper placement for maximum control with minimal effort.

Many new bikes have brake levers set incorrectly.

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183
Q

What is the correct finger to use for braking?

A

Index finger.

Using the index finger allows for better leverage and control.

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184
Q

What angle should brake levers be positioned at for moderate braking on flat terrain?

A

About 45 degrees from level.

This position aligns the forearm, wrist, hand, and finger.

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185
Q

What should you do if your shifters are not easily reachable after adjusting brake levers?

A

Move the shifters to the outside of the brake levers.

Proper reach to shifters is critical for effective control.

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186
Q

What is the most sensitive touch point on a bike?

A

The saddle.

Saddle comfort is crucial for an enjoyable ride.

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187
Q

What is the key factor in saddle fit?

A

The saddle should support your sitting bones (ischial tuberosities).

Correct saddle width prevents discomfort and allows for movement.

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188
Q

What should you avoid when selecting a saddle?

A

Choosing the narrowest saddle just because it is fashionable.

Comfort should take precedence over style.

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189
Q

What companies offer devices to measure sitting bone width?

A

Specialized and Bontrager.

These devices help find the correct saddle width for comfort.

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190
Q

Fill in the blank: Your ideal saddle supports your _______ so your weight doesn’t press on soft tissue.

A

sitting bones.

Proper support prevents painful or numbing experiences.

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191
Q

What is the design purpose of the Specialized Phenom?

A

Designed for easy movement and powerful pedaling

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192
Q

What is the main feature of the Sonoma Gel saddle?

A

Wider and more padded for casual riding

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193
Q

What can excessive soft padding in bike seats lead to?

A

Increased contact and friction can slow you down

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194
Q

What happens with very little padding in bike seats?

A

All weight rests on sitting bones, which can be uncomfortable

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195
Q

What type of saddle is preferred for mellow rides?

A

A soft saddle

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196
Q

What type of saddle is preferred for hard pedaling?

A

A firmer saddle

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197
Q

Why are cycling shorts important?

A

They prevent chafing and saddle sores

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198
Q

What does the chamois in cycling shorts do?

A

Supports sitting bones, cushions from shock, and wicks away moisture

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199
Q

True or False: You have to wear tight-fitting Lycra shorts to cycle comfortably.

A

False

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200
Q

How should the saddle angle be set for most riding?

A

Level, with front and back at the same height

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201
Q

What adjustment is suggested for climbing?

A

Point the nose of the saddle down

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202
Q

What adjustment is suggested for downhill riding?

A

Point the nose of the saddle up

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203
Q

What is the traditional fore-aft saddle positioning guideline?

A

With pedal at 3 o’clock, knee bone should be above pedal spindle

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204
Q

What does a seat positioned farther forward emphasize?

A

More quads and knees

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205
Q

What does a seat positioned farther back emphasize?

A

More glutes and hips

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206
Q

How does seat position affect climbing and descending?

A
  • Seat forward feels better on steep climbs
  • Seat back gives more room for descending
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207
Q

What is crucial for powerful and comfortable pedaling?

A

Correct seat position

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208
Q

What is suggested for riders who switch between bikes?

A

Position saddles identically on all bikes

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209
Q

What should you do to match saddle positions across bikes?

A

Use a plumb bob test to record distance and direction from knee to pedal spindle

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210
Q

What is the maximum adjustment distance suggested before needing a layback seatpost?

A

1/2 inch (1.3 cm)

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211
Q

What is a layback seatpost?

A

A seatpost that is bent toward the rear

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212
Q

What was the gear range of early mountain bikes?

A

Three front gears and about six gears in back, totaling 18 gears.

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213
Q

What is a One-By (1x) drivetrain?

A

A drivetrain that uses one gear in front, usually with 28 to 32 teeth, and a very wide-range cassette in back.

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214
Q

What is the most common cassette range for One-By drivetrains?

A

10 to 42 teeth.

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215
Q

What are the benefits of a One-By drivetrain?

A
  • 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
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216
Q

What is a disadvantage of One-By drivetrains?

A

The gear range is smaller than with multiple chainrings.

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217
Q

How can you make a One-By setup more versatile for climbing?

A

By adding a small chainring back onto a triple crankset.

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218
Q

What is a Gravity One-By drivetrain?

A

A drivetrain used in downhill and gravity bikes, featuring bigger front rings and smaller rear cassettes.

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219
Q

What is a Two-By (2x) drivetrain?

A

A drivetrain that uses two chainrings in front, allowing for a greater gear range.

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220
Q

What are the pros of a Two-By drivetrain?

A
  • More gear range
  • Security from chain throws
  • Practicality for climbers
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221
Q

What is a con of Two-By drivetrains?

A

You have to manage two shifters.

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222
Q

What is a Three-By (3x) drivetrain?

A

A drivetrain that uses three chainrings, offering the ultimate gear range.

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223
Q

What is the primary advantage of a Three-By drivetrain?

A

Ultimate gear range, suitable for various terrains.

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224
Q

What is a disadvantage of Three-By drivetrains?

A

Increased weight and complexity.

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225
Q

What is a Single Speed (1x1) drivetrain?

A

A drivetrain with only one gear, focusing on simplicity and low-speed torque.

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226
Q

What gear ratio do most single speed bikes run?

A

A 2:1 gear ratio, typically 36 in front and 18 in back.

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227
Q

What terrain is ideal for Single Speed bikes?

A
  • Moderately steep terrain
  • Jump, park, or pump bikes
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228
Q

What is the Gates belt drive?

A

A drive system that is stronger, quieter, and more reliable than traditional chains.

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229
Q

True or False: Single Speed bikes are known for their complexity.

A

False.

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230
Q

Fill in the blank: One-By drivetrains are becoming the standard for _______.

A

[trail, enduro, plus, and fatbikes].

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231
Q

What is the primary function of a chain guide?

A

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.

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232
Q

When might a rider need a chain guide?

A

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.

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233
Q

What is a simple top guide best suited for?

A

1x trail shredders.

An example is the Woolftooth Gnarwolf Chainguide.

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234
Q

What does an ISCG top guide with bash guard provide?

A

Next-level protection for 1x trail riders.

It attaches to ISCG mounts and helps with chain retention while protecting the chainring.

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235
Q

What is the function of an ISCG top and bottom guide?

A

To prevent the chain from unwrapping from the bottom of the chainring.

This setup is specifically for 1x configurations.

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236
Q

What is a dual-ring bottom guide with bash guard used for?

A

To support two chainrings while providing a bash guard.

It works best with a clutch rear derailleur for versatility.

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237
Q

What does a single-ring guide with bash guard offer?

A

Maximum security for downhill riding.

An example is the Gamut USA P Series.

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238
Q

What should a rider consider when choosing how much guide they need?

A

Weight concerns and the need for chain retention.

Start with the lightest guide and upgrade as necessary.

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239
Q

True or False: Clutch derailleurs eliminate the need for chain guides for all riders.

A

False.

Aggressive riders or those throwing chains may still require a chain guide.

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240
Q

Fill in the blank: A chain guide is often recommended for _______ riders.

A

aggressive

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241
Q

What type of chain guide is best for riders who bash into obstacles?

A

ISCG top guide with bash guard.

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242
Q

What should be the only connection you have with the ground?

A

Your tires

This emphasizes the importance of tires in biking.

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243
Q

What are the three ideal characteristics of tires?

A
  • Light enough to drag uphill
  • Durable enough to hold air
  • Grippy enough to keep you stable

These characteristics are essential for optimizing performance.

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244
Q

What is the trade-off when using soft rubber compounds?

A

Improves cornering traction but increases rolling resistance

This highlights the need to balance performance and efficiency.

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245
Q

What type of casing improves durability and reduces pinch flats?

A

Thick casings

However, they add extra weight.

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246
Q

What type of tire profile is best for beginners and cautious riders?

A

Round profile tires

These tires have evenly spaced treads for better stability.

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247
Q

What do round-profile tires provide on hardpacked surfaces?

A

Feel secure and reliable

Ideal for pump tracks, dirt jumps, and bike parks.

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248
Q

What is a squircle profile in tire design?

A

A mathematical shape with properties of a square and circle

Useful for riders who need versatility in traction.

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249
Q

What do square-profile tires require from expert riders?

A

Aggressive leaning in turns

These tires are designed for advanced handling.

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250
Q

What type of knob spacing is associated with bigger knobs?

A

Usually spaced far apart

This allows them to penetrate loose surfaces.

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251
Q

What is the relationship between dirt type and knob size?

A

Looser dirt requires bigger knobs; harder dirt allows smaller knobs

This affects tire performance on various terrains.

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252
Q

Fill in the blank: If picking a tire is one of your major life challenges, you’re a _______.

A

lucky person

This suggests that having such choices is a privilege.

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253
Q

What are the three descriptive terms used to categorize riders?

A
  • Round
  • Squircle
  • Square

These terms replace the traditional beginner, intermediate, and expert classifications.

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254
Q

What do squircle-profile tires offer to mountain bikers?

A

Good traction at all angles and moods

They are suitable for varied trail conditions.

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255
Q

How do square-profile tires perform on hardpack when not leaned aggressively?

A

They tend to feel vague and sketchy

This is due to their design focused on aggressive riding.

256
Q

What are the key features of the Kenda El Moco tire?

A

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.

257
Q

Which other tires are similar in design to the Kenda El Moco?

A
  • Schwalbe Rock Razor
  • Kenda Happy Medium
  • Maxis Minion SS
  • Specialized

These tires share similar characteristics aimed at performance.

258
Q

What is the primary advantage of tubeless tires compared to traditional tires with inner tubes?

A

Air seal is formed between tire, rim, and valve stem

This design reduces pinch flats and allows for lower air pressure.

259
Q

What is the UST standard in relation to tubeless tires?

A

The most common standard for tubeless rims and tires

UST rims and tires can often be easily mounted with a floor pump.

260
Q

What are the pros of using tubeless tires?

A
  • Reduced pinch flats
  • Self-sealing with sealant
  • Reduced weight
  • Lower air pressure

These benefits enhance performance and reduce the likelihood of flats.

261
Q

What is a common air pressure range for riding with 2.3-inch tubeless tires?

A

About 28 psi

This is lower than the 35 psi typically used with inner tubes.

262
Q

What is the function of a floor pump like the Topeak Joeblow Booster?

A

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.

263
Q

What are some cons of tubeless tires?

A
  • 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.

264
Q

What should a rider do if they experience burping air with tubeless tires?

A

Consider riding with higher air pressure or switch to inner tubes

Aggressive riding styles on certain terrains can increase the risk of burping.

265
Q

What is the recommended starting air pressure for regular, plus, and fat tires?

A
  • Regular: 22-28 psi
  • Plus: 15-20 psi
  • Fat: 8-12 psi

These ranges are based on riding tubeless on moderately rough terrains.

266
Q

True or False: Tubeless tires are always lighter than standard inner tube setups.

A

False

Some dedicated systems might be heavier than standard setups, so checking specs is important.

267
Q

What is the effect of a shorter stem on bike handling?

A

A shorter stem brings the bars closer, increasing arm range of motion

This allows for tighter turns, harder braking, and steeper rolling

268
Q

What is the recommended stem length for optimal handling?

A

35-60 mm

A shorter stem almost always improves handling if the bike is the proper size

269
Q

What should you do if your bike has a 90 mm stem?

A

Try a 50 mm stem

Similarly, for a 70 mm stem, try a 35 mm stem

270
Q

What is the benefit of a very short stem on a shred bike?

A

Increases control and looks cool

Example: Brian’s Ellsworth Rogue 60

271
Q

What was the common misconception about handlebar width in the past?

A

Bars were too narrow, similar to road bikes

Articles advised making mountain bikes fit like road bikes

272
Q

What is the typical range of handlebar widths on modern bikes?

A

740 to more than 800 mm

This can be too wide for smaller individuals

273
Q

How can you determine your optimal handlebar width?

A

Do push-ups and measure the distance between hands

However, many people perform poorly on push-ups, leading to inaccurate results

274
Q

What is the recommended method to check handlebar width?

A

Straddle the bike, close your eyes, and let hands find their natural position

Open your eyes to see where your hands are placed

275
Q

What should you do if your hands are hanging off the ends of your grips?

A

Try wider bars

If on controls, adjust them inward and ride before cutting bars

276
Q

True or False: According to physiotherapists, narrower bars are better for pumping power and shoulder health.

A

True

This contradicts current fashion trends

277
Q

What are the two main types of pedals discussed?

A

Flat pedals and clip pedals

278
Q

How do clip pedals affect pedaling power?

A

They can increase pedaling power, especially noticeable at high torque and peak power

279
Q

What is a significant advantage of using clip pedals?

A

They provide extra control by attaching your feet to the bike

280
Q

What is a disadvantage of clip pedals?

A

They can allow bad riding habits to develop, which may lead to injury

281
Q

How do flat pedals influence foot movement?

A

They force your feet to move with the pedals, helping to learn better habits

282
Q

What happens to your riding ability when transitioning from flats to clips?

A

Riding well on flats can lead to better performance on clips

283
Q

What advice is given regarding learning to ride pedals?

A

Learn to ride flat pedals first, then try clips if desired

284
Q

What should you consider before using clip pedals?

A

Worrying about clipping in and out, fear of clips, or preference for flats

285
Q

What is the historical reason for calling clip pedals ‘clipless’?

A

They were named ‘clipless’ because earlier pedals used a metal or plastic cage called a clip

286
Q

What are the problems associated with the old clip system?

A

They were cumbersome for off-roading and required adjusting straps at different points

287
Q

What is the recommended practice when trying clip pedals after using flats?

A

Pretend you’re still on flats to flow better and pedal harder

288
Q

Fill in the blank: The old wisdom that if you’re serious, you’ll _______ is considered rubbish.

A

clip in

289
Q

True or False: Riding poorly is only possible with clip pedals.

A

False

290
Q

What do flat pedals help you learn to do better?

A

Stay balanced in the middle of your bike

291
Q

What happens when you get proficient at spinning on flat pedals?

A

You can achieve higher RPMs on clips

292
Q

What is a benefit of learning on flat pedals?

A

They are fun and help improve riding skills

293
Q

What does properly dialed suspension do for a bike?

A

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.

294
Q

What are the parts of a fork in bike suspension?

A

Steerer, crown, stanchion, arch, slider, dropout

These components are essential for the functionality of the fork in absorbing shocks.

295
Q

What are the parts of a shock in bike suspension?

A

Reservoir, preload collar, coil spring

These parts contribute to the shock’s ability to absorb impacts and provide a smooth ride.

296
Q

What does spring rate control in bike suspension?

A

The amount of force it takes to compress your suspension

A higher spring rate means a stiffer spring.

297
Q

What is the purpose of preload in bike suspension?

A

To fine-tune coil-spring shocks by adjusting the preload collar

Preload affects how much sag the suspension has when weight is applied.

298
Q

What is the ideal sag percentage for most cross-country bikes?

A

About 25 percent of their travel

This allows for optimal contact with the ground during rides.

299
Q

What is the ideal sag percentage for downhill and freeride bikes?

A

About 33 percent, with some designs requiring up to 40 percent

This varies based on bike design and intended use.

300
Q

Fill in the blank: The softer your suspension is, the more _______ you’ll feel.

A

stuck to the ground

301
Q

What happens if you have too much rebound damping in bike suspension?

A

Your shock cannot extend after hitting a bump, leading to a harsh experience

It can cause the bike to pack down into its travel.

302
Q

What should you do if you have too little rebound damping?

A

Your bike will bounce excessively after bumps and drops

This can make the bike difficult to control.

303
Q

What is the recommended method for adjusting suspension settings?

A

Change only one thing at a time and make notes of settings and bike feel

This helps in understanding how each adjustment affects performance.

304
Q

What is suspension bracketing?

A

A method of comparing two settings to dial in suspension adjustments

It involves starting at extremes and narrowing down to a preferred setting.

305
Q

True or False: You should frequently change your bike suspension settings once dialed in.

A

False

Once your bike is dialed, it’s recommended to get used to it without frequent changes.

306
Q

In suspension bracketing, what should you compare in each pair?

A

Your favorite setting with the halfway point between extremes

This helps in gradually finding the optimal setting.

307
Q

What is compression damping?

A

Controls how fast your suspension can compress

Affects the bike’s ride quality and responsiveness

308
Q

What does a lot of compression damping reduce?

A

Pedaling bob

This can make the bike feel harsh

309
Q

What is the effect of low compression damping?

A

Makes the bike feel plush but may cause wallowing or bottoming out

It’s a balance between comfort and control

310
Q

For a plush ride, how much compression damping should you use?

A

As little as possible without blowing through travel

311
Q

What does low-speed compression damping regulate?

A

Low-frequency movements like pedaling or braking

Affects the bike’s plushness on small bumps

312
Q

What happens with more low-speed compression damping?

A

Makes the bike stiffer for pedaling and cornering, reduces brake dive

313
Q

What should you do if your bike bounces when pedaling?

A

Start with very little low-speed compression damping and add one click at a time

314
Q

What does high-speed compression damping regulate?

A

High-frequency movements, such as impacts from rocks or drops

315
Q

What is recommended for high-speed compression damping adjustment?

A

Start with very little and add one click until the bike stops bottoming harshly

316
Q

What does ‘more rebound’ mean?

A

More rebound damping, which makes suspension rebound slower

317
Q

What should you consider when tuning suspension for your riding style?

A

Optimize for the average terrain of your rides

318
Q

How should you set your bike for a ride with many small rocks?

A

Set it up soft to track through bumps without chatter

319
Q

What is an old-school tip for setting suspension?

A

Bounce up and down on your bike to check how much travel is used

320
Q

With short-travel bikes, what is the trade-off?

A

You choose between a supple ride that bottoms easily or a bottom-resistant bike that chatters

321
Q

What is a benefit of long-travel bikes?

A

They allow for both a supple beginning and a smooth transition to bottomless travel

322
Q

Is it acceptable to bottom out your suspension?

A

Yes, you should use all the travel during your ride

323
Q

What should you respect regarding your bike’s design?

A

Each bike has a unique leverage ratio intended for its use

324
Q

What can happen if you install the wrong fork on your bike?

A

You may alter the bike’s geometry and void the warranty

325
Q

What is a common mistake with adjustable forks?

A

Forgetting to raise or unlock them for downhill riding

326
Q

What should you do if you ride the same trails often?

A

Find a suspension setting that works and stick with it

327
Q

What does a freshly dialed bike represent?

A

A combination of a sweet frame, dialed suspension, and perfectly adjusted controls

328
Q

What is the first step to troubleshoot suspension issues?

A

Make sure your sag and spring rate are correct

329
Q

What should you do if the bike bounces after hitting a bump?

A

Increase rebound damping

330
Q

What does it mean if the bike feels good over the first bump but harsher on subsequent bumps?

A

Your shock is packing up; decrease rebound damping

331
Q

What is the solution for excessive bottoming and bouncing while pedaling?

A

Increase compression damping

332
Q

What should you do if the bike feels harsh on big bumps and is not using full travel?

A

Decrease compression damping

333
Q

Why is it important to read the manual for your suspension?

A

There are many suspension designs and settings with no standards

334
Q

What is essential for riding well?

A

Your body must be able to move well

This involves understanding universal movement patterns.

335
Q

What percentage of riders move improperly?

A

Ninety-eight percent

This statistic highlights the common issues in rider movement.

336
Q

What is the expression coined in the first edition of the book?

A

Heavy feet, light hands

This expression emphasizes balance on a bike.

337
Q

What is the difference between weight and power in riding?

A

Weight is not put on the handlebars; power is driven through them

This distinction is crucial for effective riding technique.

338
Q

What does a hip hinge involve?

A

Shoulders at hip height, knees above the middle of the feet

The hip hinge is a critical movement pattern for biking.

339
Q

What does the hip hinge enable?

A
  • 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.

340
Q

What is a key movement pattern for mountain biking?

A

Hip drive

Hip drive is essential for generating power while riding.

341
Q

What is the classic example of off-bike hip drive?

A

Deadlift

The deadlift showcases the hip drive motion effectively.

342
Q

What are some examples of hip drive in mountain biking?

A
  • Gate starts and sprints
  • Pumping
  • Jumping
  • Technical climbing

These actions rely heavily on effective hip drive.

343
Q

What is the consequence of not pushing or pulling the handlebars correctly?

A

You could fall forward or backward

Proper handlebar management is crucial for balance on rough terrain.

344
Q

What should you focus on when training off the bike?

A
  • 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.

345
Q

Fill in the blank: The better you can ______, the better you can ride.

A

move

Movement quality directly impacts riding ability.

346
Q

True or False: Most riders are too aware and fluid on the bike.

A

False

Most riders are too unaware, stiff, and passive.

347
Q

What is the ideal stance for practicing hip hinge and drive on a bike?

A

Feet about 350 mm (13.8 inches) apart

This stance challenges balance and coordination.

348
Q

What are the three main contact points between a rider and a bike?

A

Pedals, handlebars, saddle

349
Q

What percentage of weight is distributed to the front and rear wheels when standing on the pedals?

A

45 to 55 percent

350
Q

What is the benefit of keeping weight distributed between the wheels?

A

Maintains front-rear balance

351
Q

Why is a low center of gravity important when riding a bike?

A

It allows the bike to whip easier

352
Q

What is the key to effective riding according to the text?

A

Keeping hands light on the bars

353
Q

What should you avoid doing with your handlebars during a ride?

A

Leaning on them for basic support

354
Q

What are the benefits of not leaning on the handlebars?

A
  • More comfort
  • Better handling
  • Ready for action
  • Perfect balance
355
Q

What happens when you lean forward onto the handlebars?

A

Makes the front wheel too heavy

356
Q

What happens when you lean back away from the handlebars?

A

Makes the front wheel too light

357
Q

What is the primary function of the saddle when riding a bike?

A

A place to rest

358
Q

What is a vicious cycle associated with saddle use while pedaling?

A

The more uncomfortable you are, the softer you pedal; the softer you pedal, the heavier you sit

359
Q

What is one of the purposes of the saddle besides resting?

A

A platform for efficient pedaling

360
Q

How does sitting back on the saddle affect rear traction?

A

Increases rear traction for climbing

361
Q

When should a rider get off the saddle?

A

When crossing rough terrain, cornering hard, or braking with authority

362
Q

What is the summary of how to interact with the bike’s contact points?

A

Stand on your pedals. Use your handlebars for control. Use your saddle sparingly, for rest and control.

363
Q

Fill in the blank: ‘I just don’t want my saddle to ______ me.’

A

[touch]

364
Q

What does Lee do when he is too tired to keep weight off his saddle?

A

He walks

365
Q

What is a recommended practice for effective biking according to Kerwin Miyashiro?

A

Light hands, heavy feet for life

366
Q

What is the attack position in mountain biking?

A

A neutral base position that allows you to attack the trail effectively.

367
Q

What are the keys to a good attack position?

A
  • Elbows behind the grips
  • Head up
  • Eyes in the future
  • Torso level and shoulders down
  • Hips hinged back
368
Q

How should your weight be distributed while riding?

A

Your feet should be heavy and your hands light.

369
Q

What is the ideal knee position in relation to your feet?

A

Knees should be above your feet, ideally above the bottom bracket.

370
Q

What is the significance of the hip hinge in mountain biking?

A

It helps maintain balance, range of motion, and power.

371
Q

True or False: Your center of mass is located at your belly button.

A

False

372
Q

What happens when you lower your saddle?

A

You can hinge deeper and gain more control and confidence.

373
Q

What is the recommended elbow position for optimal bike control?

A

Elbows should be neutral, hanging directly behind the grips.

374
Q

Why is it important to keep your head up and eyes forward?

A
  • Maintains balance
  • Builds confidence
  • Enhances anticipation
375
Q

Fill in the blank: In the attack position, the back of your butt should be a bit _______ your saddle.

A

behind

376
Q

What common mistake involves body positioning relative to the handlebars?

A

Leaning too far forward or back.

377
Q

What should you focus on when practicing the attack position?

A

One element at a time.

378
Q

What does the phrase ‘heavy feet, light hands’ signify?

A

The ideal weight distribution while riding.

379
Q

What is a common error related to knee positioning?

A

Pushing knees forward, which can deactivate glutes.

380
Q

What does a good attack position help you achieve?

A

Executes every move with more grace and power.

381
Q

What should you do if you’re having a bad day while riding?

A

Refer back to your attack position checklist.

382
Q

What is the A-1 key to riding well?

A

A good attack position with a neutral posture.

383
Q

What does riding lower on the bike allow for?

A

More control and confidence.

384
Q

What is the first position discussed for mountain biking dynamics?

A

Upright

The upright position is useful for full pedaling and pumping power.

385
Q

What does the upright position emphasize in body alignment?

A

A straight line through foot, knee, hip, shoulder, and ear

Hips and spine should stay together as one unit.

386
Q

What is the second position in mountain biking dynamics?

A

High hinge

This position is essential for controlling the bike, especially with a high seat.

387
Q

When should a rider use the high hinge position?

A

When transitioning from pedaling to handling the bike or on smooth descents

It helps in generating high torque.

388
Q

What are the key characteristics of the high hinge position?

A
  • Hips shift backward
  • Torso folds toward level
  • Knees stay relatively straight
  • Shoulders lowered for better control

Loose hamstrings are necessary for this position.

389
Q

What is the third position in mountain biking dynamics?

A

Low hinge

This position allows maximum control when shredding downhills.

390
Q

What does the low hinge position require from the rider’s body?

A
  • 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.

391
Q

What should riders practice to master mountain biking dynamics?

A

Transitioning between upright, high hinge, and low hinge positions

Practice the sequence repeatedly to program the movements.

392
Q

Fill in the blank: The three positions to master in mountain biking are _______.

A

[Upright, High hinge, Low hinge]

393
Q

True or False: Riders should always remain in a squatted position while riding.

A

False

Legs should move with the terrain, sometimes straight and sometimes bent.

394
Q

What is the goal of practicing the three positions in mountain biking?

A

To move fluidly and powerfully between them

This enhances control and adaptability on the bike.

395
Q

What happens when you encounter a log while riding a bike?

A

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.

396
Q

What is the relationship between tension and balance?

A

Tension is the enemy of balance

Relaxation helps maintain balance, both on and off the bike.

397
Q

What should you focus on to reduce tension while biking?

A

Focus specifically on what your body should be doing: bounce, lean, push, pull

Engaging in these actions helps prevent tension.

398
Q

Why is balancing on a bouncing pogo stick easier than on an inert pogo stick?

A

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.

399
Q

How do the best riders maintain balance?

A

They cultivate an oscillation that they time with the terrain

This creates a rhythm that improves control and balance.

400
Q

Do deer run into trees when fleeing a predator?

A

No

Deer have an evolved guidance system that helps them navigate quickly through obstacles.

401
Q

What happens when you consciously try to maintain balance while biking?

A

You may screw everything up

Conscious thought can interfere with the rapid calculations necessary for balance.

402
Q

What should you do when approaching obstacles on a bike?

A

Look where you want to go

This principle is common in driving and motorcycle riding.

403
Q

What is ‘peeking’ in the context of biking?

A

Peeking is the skill of looking ahead to upcoming obstacles

Even a brief glance helps your brain prepare for what’s coming next.

404
Q

What are some practices to improve balance?

A

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.

405
Q

What is the ideal weight distribution between the front and rear tires when balanced on a bike?

A

About 45% of your weight goes to the front tire, and 55% goes to the rear tire.

This distribution helps maintain balance and control.

406
Q

What should you focus on to maintain balance on flat ground while biking?

A

Keep your weight centered on the pedals.

Heavy feet and light hands contribute to better braking and cornering.

407
Q

What happens if you are too far forward while riding on flat ground?

A

You will feel pressure on your handlebars, and your front wheel may catch on obstacles.

This can lead to herky-jerky cornering.

408
Q

What should you do with your arms and torso when climbing a steep hill seated?

A

Bend your arms and pull your torso forward to keep your weight centered over the bike.

This helps to drive weight into the pedals.

409
Q

What is a recommended position for your saddle when climbing steep hills?

A

Perch at the tip of the saddle, especially on downward sloping saddle designs.

This position helps avoid discomfort while maintaining weight on the pedals.

410
Q

What is the consequence of being too far back while climbing?

A

You will feel a strong pull on your hands, and your front end may wander.

This disrupts balance and control during climbs.

411
Q

When riding downhill, what should your body position be?

A

Hips back, shoulders low, heavy feet.

This position helps maintain balance and control during descents.

412
Q

What happens if you push your weight too far back while descending?

A

Your front wheel can become uncontrollably light, leading to a potential forward catapult.

Balance is crucial to avoid accidents.

413
Q

On a steep descent, what should you do to maintain weight distribution?

A

Stay on your feet and push the bars forward until your weight is centered over your pedals.

This helps prevent losing control.

414
Q

What should you do when braking to maintain proper balance?

A

Shift your weight back and drive your weight into your pedals, not your bars.

This prevents the front wheel from lifting or skidding.

415
Q

What is the effect of improper weight distribution while braking?

A

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.

416
Q

Fill in the blank: To control power while accelerating, you should lean _______.

A

forward.

This is especially important when climbing steep inclines.

417
Q

What is the importance of using your entire cockpit while biking?

A

It allows for better balance and control at various angles and conditions.

High-level shredding requires dynamic movement and adaptation.

418
Q

What does ‘heavy feet, light hands’ refer to in biking?

A

A technique for maintaining balance and control while riding.

This approach enhances braking and cornering efficiency.

419
Q

What should you do when riding up a bump?

A

Pull the bars all the way back.

This action helps maintain balance and control.

420
Q

What should you do when riding down a ledge?

A

Push the bars all the way forward.

This helps keep the bike stable during the descent.

421
Q

True or False: It is important to maintain the same riding position at all times.

A

False.

You should adapt your position based on changing conditions.

422
Q

What is the recommended technique for cornering?

A

Create deep lean angles while maintaining balance.

Proper body position is crucial for effective cornering.

423
Q

What technique allows a rider to navigate rough trails smoothly?

A

Strategically weighting and unweighting the bike

424
Q

What should a rider do when encountering unknown conditions?

A

Find your low hinge

425
Q

What is the importance of getting low while riding?

A

It provides range and flow to handle terrain

426
Q

What is the first step in the experiment for improving riding technique?

A

Get on your bike and drop the seat

427
Q

In the experiment, what position should the rider start in?

A

High hinge position with weightless hands and heavy feet

428
Q

What should the rider imagine while bouncing on a flat surface?

A

Being on a trampoline

429
Q

What is the ‘heavy-light cycle’ in riding?

A

A natural oscillation between being heavy and light

430
Q

What are the keys to mastering new riding techniques?

A
  • Always be light or heavy
  • Match the terrain
  • Spread it out
  • Be decisive
  • Time your suspension
  • Think three-dimensionally
431
Q

What does it mean to ‘match the terrain’ while riding?

A

Being heavy in smooth spots and light in rough spots

432
Q

What is the ‘Sine Wave of Love’ concept in riding?

A

Creating oscillation between heavy and light in response to terrain

433
Q

Why is it important to be decisive on a bike?

A

Moves like jumps and hops require rapid, massive loads

434
Q

What should a rider do when preparing to hop over a feature?

A

Load and unload their bike effectively

435
Q

What is the significance of timing your suspension?

A

Power should drive into the ground, not into a spring and shock

436
Q

What does three-dimensional riding involve?

A

Bouncing up, driving down, and pushing/pulling sideways

437
Q

Fill in the blank: Light and heavy exist only in _______.

A

Opposition

438
Q

What is the cycle a rider should maintain while riding?

A

Constant light-heavy cycle

439
Q

What does the phrase ‘Embrace the opposition’ refer to?

A

Understanding the balance between light and heavy while riding

440
Q

What skill areas are enhanced by controlling weight on the bike?

A
  • Braking
  • Cornering
  • Pumping
  • Hopping
  • Jumping
441
Q

What is the first step in mounting a bike?

A

Choose a moderately low gear

A 1:1 gear ratio works well unless the incline is very steep.

442
Q

Where should you position your bike when mounting?

A

On the uphill side of the trail

443
Q

What should you do with your foot when mounting a bike?

A

Put your foot on the pedal that’s on the downside of the trail

444
Q

What should you do if you cannot sit on the seat while mounting?

A

Reach the ground and the seat, and stand with one foot on the ground

445
Q

What is the recommended position for the power pedal while mounting?

A

Ratchet the power pedal up to about 11 o’clock

446
Q

What should you do at the moment of starting to pedal?

A

Push the pedal down and get your butt on the seat

447
Q

True or False: You should worry about clipping in before starting to pedal.

A

False

It’s advised to get some part of your foot on the pedal first.

448
Q

What can help with a steep uphill start when mounting?

A

Push forward with your ground leg while pushing down with your pedal leg

449
Q

What is the first step in dismounting from a bike?

A

Use excellent braking kung fu to slow down

450
Q

What should you do with your foot as you come to a stop while dismounting?

A

Take your foot off the pedal and extend it forward

451
Q

Where should your weight be as you prepare to dismount?

A

Transfer some weight to the handlebar

452
Q

What should you do right as the bike stops?

A

Put your foot down onto the ground

453
Q

What is a pro tip for safe dismounting?

A

Look far ahead to prepare for dismounting

454
Q

When experiencing arm fatigue while riding, what should you adjust?

A

Shift your hips back

455
Q

What should you do if the back end of your bike kicks up when hitting obstacles?

A

Shift your hips forward

456
Q

What might be the cause of shoulder or tricep fatigue while climbing?

A

Slumping and putting too much weight on the bars

457
Q

What adjustment can help with balance issues on a bike?

A

Visit a quality shop for a fit

458
Q

What should you do to prevent your front tire from wandering during steep climbs?

A

Crouch low and pull yourself forward

459
Q

What is a solution for struggling with balance while riding?

A

Relax and look as far ahead as possible

460
Q

Fill in the blank: To ride better, you must loosen up, explore your ______, and dial in your attack position.

A

cockpit

461
Q

What might help with balance issues related to bike setup?

A

A shorter or longer stem

462
Q

What can adding rebound damping to your bike do?

A

Stop the bike from kicking up

463
Q

What is a key reason to slow down while riding?

A

To maintain a legal, socially responsible speed

Obeying speed limits is crucial for safety.

464
Q

How does speed affect cornering?

A

The faster you enter a corner, the harder it is to make the corner

Twice as fast is four times as hard.

465
Q

What should you do when you feel like you’re going too fast?

A

Slow down.

466
Q

How can you reduce your perceived speed while riding?

A

Look farther ahead.

467
Q

What happens when you spend too much time braking?

A

Bad things can happen like tires skipping and muscles tightening.

468
Q

What is the recommended finger position when braking?

A

Ride with your index fingers on the brake levers.

469
Q

True or False: You should brake with all fingers on the brake levers.

A

False

Only use index fingers for braking to maintain grip.

470
Q

What is a key technique for braking effectively?

A

Brake in a straight line.

471
Q

Where should you look for good braking conditions?

A

Smooth spots with good traction.

472
Q

When using brakes, what is the recommended approach?

A

Use both brakes evenly.

473
Q

What should you not fear when braking properly?

A

The front brake.

474
Q

What should you do to prevent skidding when braking?

A

Ease into the brake levers.

475
Q

Fill in the blank: The most powerful braking happens at the point just before a _______.

A

skid.

476
Q

What should you do if your front wheel starts to lock while braking?

A

Ease off the brake until it starts to roll again.

477
Q

What is the effect of loading your tires while braking?

A

You can double your traction and cut your stopping distance in half.

478
Q

What is the consequence of releasing the brakes on a steep downhill?

A

It can lead to loss of control.

479
Q

What does ‘feathering the brakes’ mean?

A

Timidly adjusting lever pressure without creating real control.

480
Q

What should you do instead of feathering the brakes?

A

Brake like you mean it.

481
Q

What are the two main goals of the ‘lizard’ part of your brain?

A
  1. Don’t die
  2. Make babies
482
Q

What is the consequence of the lizard brain feeling like braking is needed?

A

Braking is needed!

483
Q

List three reasons why a rider might feel the need to slow down.

A
  • Riding too fast
  • Incorrect body position
  • Poor execution of riding techniques
484
Q

What are three features of tires that enhance braking power?

A
  • Ride big wheels
  • Ride wide tires
  • Ride big, widely spaced knobs
485
Q

True or False: Staring at an obstacle while riding can increase fear and cause a rider to slow down.

A

True

486
Q

What is the correct sequence of steps for perfect braking?

A
  • Start in a low attack position
  • Gradually squeeze the levers, rotating back
  • Drop heels and brake hard
  • Gradually release brake pressure and rotate forward
487
Q

Fill in the blank: To brake effectively on rough terrain, your hands should always be ______.

A

light

488
Q

What is the effect of braking with body weight on traction?

A

Generates twice the traction or more

489
Q

What should a rider do as they approach their braking point for heavy braking?

A

Crouch down to get heavy

490
Q

How can you stop in half the distance while braking?

A

Make yourself twice as heavy

491
Q

What is the recommended technique for braking on steep trails?

A

Brake heavy and work your wave

492
Q

What should you do if the trail is truly steep and you’re hard on the brakes?

A

Know your weight will translate forward onto your hands

493
Q

What should the pendulum from your belly button do in relation to your bottom bracket during braking?

A

Hang through your bottom bracket

494
Q

What does it mean to ride with heavy feet and light hands?

A

Maintain control while braking and not overloading the front brake

495
Q

What should you do if you know your limits while riding?

A

Prioritize safety over impressing others

496
Q

What factors contribute to stopping distance?

A

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.

497
Q

How do high-pressure semi-slick tires and low-pressure knobby tires differ in performance?

A

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.

498
Q

What is the impact of bike setup on braking?

A

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.

499
Q

True or False: Powerful brakes are always safe to use.

A

False

Powerful brakes can be dangerous if the rider is stiff or improperly positioned.

500
Q

What should a rider do when upgrading to larger rotors?

A

Be careful and learn to drive the braking force into your feet.

Larger rotors increase braking power, requiring skill to manage effectively.

501
Q

What effect does rear suspension have on traction and braking distance?

A

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.

502
Q

Fill in the blank: In soft, deep dirt, your bike ______ like a lazy horse.

A

plows

This highlights how different terrains affect bike handling.

503
Q

What is the relationship between speed and braking distance?

A

Doubling your speed quadruples your stopping distance.

This emphasizes the importance of planning ahead when riding fast.

504
Q

What should a rider focus on when braking?

A

Brake heavily and perfectly, focusing on personal power and skill.

Personal improvement is key to effective braking.

505
Q

What is the suggested approach when descending on a bike?

A

Spend time coasting, pumping, and ripping instead of dragging brakes.

This method is both more enjoyable and safer.

506
Q

Why do most riders brake when they feel nervous?

A

Blame fear. Braking provides comfort and a sense of control.

507
Q

What is the consequence of dragging the brakes?

A

It makes your bike unruly and decreases control.

508
Q

What should you do when you feel sketchy while riding?

A

Brake hard to slow down, then let your bike roll.

509
Q

What is the key phrase to remember about braking?

A

Brake less. Pump more.

510
Q

What is the number one way to mess up your bike’s handling?

A

Improper or excessive braking.

511
Q

How does braking affect your traction?

A

Braking eats up part of your traction pie, leaving less for cornering.

512
Q

What happens to your bike’s suspension under hard braking?

A

Some designs lock out, causing a harsher ride over bumps.

513
Q

Where should you brake to avoid braking bumps?

A

Outside the bumps, inside the bumps, before the bumps, or after the bumps.

514
Q

What is a common mistake riders make regarding braking bumps?

A

Braking on braking bumps, which makes the situation worse.

515
Q

What should you do if your rear tire skids too easily?

A

Squeeze the levers slowly and shift your weight back.

516
Q

What is the solution if your full suspension bike’s rear tire skids after braking?

A

Slow it down and ease onto the brakes.

517
Q

What should you practice to improve your braking skills?

A

Drills like coasting down a hill and braking at a set point.

518
Q

What should you do if your front tire skids?

A

Shift your weight forward and brake harder.

519
Q

What can cause your front wheel to get stuck on rough terrain?

A

Using brakes in the rough parts instead of smooth sections.

520
Q

What is a solution for aching knuckles and forearms during serious downhilling?

A

Adjust brake levers closer to your grips.

521
Q

What should you do to reduce forearm pumping on long descents?

A

Shift your body down and back, driving force into your pedals.

522
Q

What is the main function of brakes on a bike?

A

To control speed and provide stopping power.

523
Q

Fill in the blank: The phrase ‘______ to slow down; then, get back to coasting and pumping.’ captures a key braking strategy.

A

Brake hard

524
Q

True or False: Most riding problems arise from not braking often enough.

A

False. They usually come from braking too often.

525
Q

What is the importance of a skilled touch when using brakes?

A

It gives complete control over speed for various situations.

526
Q

What should you pay attention to when sitting at work or riding?

A

Posture

Poor posture can lead to weakness and discomfort.

527
Q

What is a key rule to follow when on a bike?

A

No slumping on the bars

Slumping destroys posture, kills power, and causes pain.

528
Q

What should you do when you find yourself slumping on a climb?

A

Do 20 push-ups

This is to strengthen your body for future climbs.

529
Q

What muscle should you engage while pedaling?

A

Transversus abdominis

This muscle stabilizes your core and supports better power.

530
Q

How should your hips and spine be positioned while riding?

A

Aligned with each other

Avoid sitting with hips in a straight-up position while bending your back.

531
Q

What is the ideal curve for your back while cycling?

A

Firm yet relaxed curve

Maintaining this curve helps with posture and comfort.

532
Q

What should your head and eyes be doing while climbing?

A

Head is up and eyes are out

This is crucial for maintaining awareness and safety.

533
Q

What should your arms and hands feel like while riding?

A

Relaxed and weightless

Light hands help maintain better control and posture.

534
Q

What happens to your hips when you need to pedal harder?

A

They tend to rotate forward

This is a normal response; just keep hips and spine aligned.

535
Q

What should you do if you’re too tired to maintain good posture?

A

Take a break

Walking your bike can help you regain form and energy.

536
Q

What should you strive for regarding your core while cycling?

A

Keep it engaged

An engaged core supports better power and reduces back pain.

537
Q

Fill in the blank: The _______ surrounds your midsection and ties your ribs to your hips.

A

Transversus abdominis

This muscle plays a crucial role in core stability.

538
Q

True or False: It is acceptable to hunch or arch your back while cycling.

A

False

Good cycling posture requires avoiding hunching or arching.

539
Q

What is the consequence of hunching your back while cycling?

A

Wasting energy and feeling worse

Maintaining posture is essential for efficiency and comfort.

540
Q

What is the primary focus of seated pedaling?

A

Making the power stroke as long and powerful as possible

541
Q

What are the two coinciding cycles to consider while pedaling?

A
  • Power and recovery
  • Forward and backward
542
Q

What does the power phase of pedaling refer to?

A

Pushing the pedal down to move forward

543
Q

What does the recovery phase of pedaling involve?

A

The upward movement of the pedal while the other is powered down

544
Q

What are the clock positions for the power phase?

A

From about 12 o’clock to 6 o’clock

545
Q

What are the clock positions for the recovery phase?

A

From about 6 o’clock to 12 o’clock

546
Q

What happens to the pedal angle when torque is higher and cadence is lower?

A

The pedal angle tends to change

547
Q

In what situations might pulling up on the pedal be beneficial?

A

Very high torque, low rpm situations, such as BMX gate starts or technical climbing in a too-hard gear

548
Q

What is the technique of ankling in pedaling?

A

Dropping your heel at the top of the stroke and pointing your toes at the bottom

549
Q

What should you do while the pedal is moving forward?

A

Drop your heel

550
Q

What should you do while the pedal is moving backward?

A

Point your toe

551
Q

True or False: The angles of the power and recovery phases are fixed regardless of body position.

A

False

552
Q

When seated on a steep hill, where does the beginning of the power phase shift?

A

Back toward 11 o’clock

553
Q

When sprinting out of the saddle, where does the beginning of the power phase shift?

A

Forward toward 1 o’clock

554
Q

At what cadence and wattage is the foot and pedal angle measured in the context of recovery?

A

90 rpm at 250 watts

555
Q

What is the main focus of the pedaling drill ‘Push Across the Top’?

A

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.

556
Q

What should you visualize when performing the ‘Push Across the Top’ drill?

A

Getting your heel below the pedal spindle before 12 o’clock

This visualization helps in achieving effective pedal movement.

557
Q

When is the heel supposed to be at its lowest point during the ‘Push Across the Top’ drill?

A

At 3 o’clock

This position is crucial for effective power transfer.

558
Q

What is the objective of the ‘Extend to the Bottom’ drill?

A

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.

559
Q

During the ‘Extend to the Bottom’ drill, what should you focus on from 3 o’clock to 6 o’clock?

A

Pointing your toes

This action reduces energy waste during pedaling.

560
Q

What does it indicate when there is zero down pressure at the bottom of the stroke?

A

The pedal moves backward smoothly and easily

Achieving this is a sign of effective technique.

561
Q

What are the combined goals of the drill ‘Push Across the Top and Extend to the Bottom’?

A

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.

562
Q

What is the key technique involved in Drill 3: ‘Both at the Same Time’?

A

While one foot is extending, drop the opposite heel

This drill develops coordination between both feet.

563
Q

How should you start practicing the ‘Both at the Same Time’ drill?

A

At low rpm and work your way up

This gradual increase helps in mastering the technique.

564
Q

True or False: The ‘Push Across the Top’ drill is considered the most effective pedaling drill.

A

True

This drill is emphasized as the A-1 best method for improving pedal stroke.

565
Q

Fill in the blank: The harder the gear and the slower your cadence, the more _______ you’ll use when dropping your heel.

A

heel drop

Adjusting the gear and cadence affects the pedaling technique.

566
Q

What is the ultimate goal of practicing these pedaling drills?

A

To make your power stroke longer and more powerful

This improvement leads to better overall pedaling efficiency.

567
Q

What is an oval chainring?

A

An oval chainring has a bigger diameter when cranks are level and a smaller diameter when cranks are vertical

568
Q

What was the design goal of Shimano Biopace chainrings?

A

To help power quickly through sweet spots and carry momentum through dead spots

569
Q

What is the effective diameter at sweet spots for a 32t oval chainring?

A

34t

570
Q

What is the effective diameter at dead spots for a 32t oval chainring?

A

30t

571
Q

What is the main selling point of oval rings?

A

Smoother power delivery

572
Q

How do oval rings affect rear-wheel slip on loose climbs?

A

They reduce rear-wheel slip by smoothing out torque sent to the rear wheel

573
Q

What happens to pedal speed in the sweet spots?

A

You spend more time making useful power

574
Q

What happens to pedal speed in the dead spots?

A

You spend less time transitioning between power phases

575
Q

What is recommended when buying oval rings compared to round rings?

A

Buy them with one or two teeth more than you use on round rings

576
Q

What are the implications of being stronger in sweet spots with oval rings?

A

You can pedal taller gears and ride faster with more teeth or easier with the same number of teeth

577
Q

How do oval rings benefit those who struggle with pedaling?

A

They reduce the negative aspects of a poor pedal stroke

578
Q

What is a potential downside of using oval rings?

A

They can subject your body to more tension than you’re used to

579
Q

What can happen if you push a harder gear at the sweet spot?

A

It can hurt your knees and tire out your muscles

580
Q

What is a common adjustment needed when using an oval chainring?

A

Choosing a bigger cog or getting stronger

581
Q

Fill in the blank: The more you suck at pedaling, the more benefit you can get from _______.

A

oval chainrings

582
Q

True or False: Oval chainrings are designed to maximize the pull phase of pedaling.

A

False

583
Q

What might an oval chainring provide with no weight or price penalty?

A

A significant power boost

584
Q

What is the ideal climbing form described for ultra-steep climbs?

A

Tall, balanced, and powerful

This form is exemplified by David Sigurdsson while climbing a volcano in Iceland.

585
Q

What is a common issue riders face when climbing out of the saddle?

A

Terrible balance and poor alignment.

586
Q

What happens when riders lean forward while climbing?

A

The back tire spins.

587
Q

What should riders do if their front tire wanders while climbing?

A

Stop hanging off your bars.

588
Q

What is a sign of weakness when pedaling out of the saddle?

A

Bent arms and low back.

589
Q

What should pedaling look and feel like whether sitting or standing?

A

The same.

590
Q

What should riders strive for during sit-stand transitions?

A

Smooth, even power and a consistent sound.

591
Q

What should riders focus on with their hands while pedaling?

A

Keep hands neutral.

592
Q

What does it mean to pedal with ‘heavy feet and light hands’?

A

Maintain balance while standing.

593
Q

What posture do most riders have that affects their climbing?

A

Hunched over with bent arms.

594
Q

What is the recommended torso position for climbing?

A

Stand as tall as you can.

595
Q

Fill in the blank: When generating peak power, riders should _______.

A

Add power with their torso.

596
Q

What should you do with your heels and toes while pedaling?

A

Drop your heels and point your toes.

597
Q

What is the importance of locking your hips to your spine?

A

Keep the torso straight at all times.

598
Q

True or False: Riders should practice being less upright on steep climbs.

A

False.

599
Q

How can riders improve their technical climbing skills?

A

Practice on a trainer, the road, or a smooth trail.

600
Q

What should you do if your rear wheel slips when you stand?

A

You’re too far forward.

601
Q

What is the effect of putting too much weight on the hands while climbing?

A

Creates tension, wastes energy, and affects balance.

602
Q

What is the overall goal of practicing climbing techniques?

A

Have fun.

603
Q

What is the definition of ‘sprint’ in mountain biking?

A

Create a much higher-than-normal amount of power, typically above 1,000 watts.

604
Q

What are some examples of when a sprint is needed in mountain biking?

A
  • Race starts
  • Race finishes
  • Wheelie drops
  • Technical climbs
605
Q

What is the difference between pedaling hard and sprinting?

A

Sprinting involves the whole body working together as an integrated unit.

606
Q

What is the first key to generating peak power while sprinting?

A

Lock Your Core

607
Q

What is the purpose of engaging the core during a sprint?

A

To stabilize the body and generate maximum power.

608
Q

Which muscles are involved in the core lockdown sequence?

A
  • Transversus abdominis
  • Multifidi
  • Pelvic floor muscles
609
Q

What is the first step in the core lockdown sequence?

A

Draw the fronts of your hips toward each other.

610
Q

How do you ‘pack your shoulders’ for effective sprinting?

A

Squeeze shoulder blades together and pull them down.

611
Q

Fill in the blank: To lock your torso, squeeze every muscle between your ribs and your _______.

A

hips

612
Q

What should you practice to ensure your lockdown sequence becomes unconscious?

A

Practice in various settings: gym, car, work, etc.

613
Q

What is the importance of driving with your hips during a sprint?

A

Hips generate maximum torque and power.

614
Q

What should your body position be when driving your hips forward?

A

Stand tall and keep your weight on your feet.

615
Q

What is the role of the arms during a sprint?

A

Anchor with your arms while driving your hips forward.

616
Q

What should you feel when executing a perfect sprint?

A

A connection from your hands through your locked core to your feet.

617
Q

What happens during the first downstroke of a sprint?

A

Significant acceleration occurs as you smash the pedal.

618
Q

What is the recommended practice for improving sprinting skills?

A

Dial in the initial drive and practice generating full power.

619
Q

According to the text, what is a common mistake among mountain bikers?

A

Very few spend time dialing in their sprint.

620
Q

What does improving your sprinting skill theoretically allow?

A

Infinitely scalable power.

621
Q

True or False: You can generate full power without practicing it.

A

False

622
Q

How does a higher 100 percent affect your 50 percent?

A

The higher your 100 percent, the higher—and smoother—your 50 percent is.

623
Q

What is the primary focus during pedaling exercises?

A

Technique

These exercises are skill drills, not intervals.

624
Q

What should each pedaling exercise be performed for?

A

20 seconds to a minute

Include easy spinning between exercises.

625
Q

What is one-footed pedaling designed to improve?

A

Stroke smoothness

Helps identify dead spots and improve technique.

626
Q

What is the Kung fu challenge associated with one-footed pedaling?

A

Do it with flat pedals

Tests balance and technique.

627
Q

What gear setting is recommended for high resistance pedaling?

A

Huge gear

Should be at around 40 to 60 rpm.

628
Q

What does high resistance pedaling teach the brain?

A

To fire off the right messages in the right order

It’s also a strength workout.

629
Q

What is the Kung fu challenge associated with high resistance pedaling?

A

Do this out of the saddle with only one hand on the bar

Increases difficulty and engages core.

630
Q

What is the goal of high rpm pedaling?

A

To spin as fast as possible without bouncing off the bike

Aims for 100, 120, or 150 rpm.

631
Q

What should be emphasized during the off-season?

A

One-footed pedaling

Builds fundamental skills before strength training.

632
Q

What should be emphasized as strength builds entering the season?

A

High resistance

Prepares for more intense workouts.

633
Q

What should be emphasized as the racing season approaches?

A

High rpm

Focus on speed and technique.

634
Q

What posture is recommended when more torque is needed during sprinting?

A

Upright position

Essential for generating maximum torque.

635
Q

What is the suggested position when spinning a low gear without much tension?

A

Lower, hinged position

More aerodynamic and allows for better arm movement.

636
Q

What should you do when climbing steep inclines?

A

Push your hips back

Creates room for handlebars and generates more torque.

MTB (13 decks)

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