MTB Flashcards
When trying new trails, leave it to the __
Early mornings or evenings when there are less people on the trail
Before starting or entering a trail, have a __
Glance behind you to make sure no one is coming
When slowing down or stopping on trails, __; think about
Pull off as far as you can so you are not a hazard to other riders; where you are stopping so riders have a clear view off you
When riding trails, try to leave a generous
Amount of space between you and the riders in front
To pass, __
Blue and easier trails, _ have the right of way
Black and above __have the right of way
Politely let the rider in front know your intentions and wait for them to pull over
Slower riders
Faster riders
__ causes trail deterioration. Don’t do it.
Skidding
Point out: 1 handlebar, controls, grips 2 head tube 3 stem 4 suspension fork 5 down tube 6 top tube 7 seat tube 8 crank arm 9 chain rings 10 seat post 11 saddle 12 seat stay 13 chain stay 14 rear derailleur 15 cassette 16 brake rotor 17 spoke nipple 18 spoke 19 rim 20 tire 21 pedal 22 front derailleur 23 lower swing arm 24 upper swing arm 25 rear pivot 26 swing link 27 shock
1 handlebar, controls, grips 2 head tube 3 stem 4 suspension fork 5 down tube 6 top tube 7 seat tube 8 crank arm 9 chain rings 10 seat post 11 saddle 12 seat stay 13 chain stay 14 rear derailleur 15 cassette 16 brake rotor 17 spoke nipple 18 spoke 19 rim 20 tire 21 pedal 22 front derailleur 23 lower swing arm 24 upper swing arm 25 rear pivot 26 swing link 27 shock
Point out: 1 steerer 2 crown 3 stanchion 4 arch 5 slider 6 dropout 7 reservoir 8 preload collar 9 coil spring
1 steerer 2 crown 3 stanchion 4 arch 5 slider 6 dropout 7 reservoir 8 preload collar 9 coil spring
Extended leg is bent about _ at full extension
30 degrees
Foot is _ or _
level; pointed slightly down
Front of knee is _ when pedal is at 3 o’clock; otherwise adjust _
above end of crank arm; saddle
Arms with elbows slightly bent are at _ degrees to torso
90
Saddle should be _
level
Most riders should start with their handlebars _ saddle height
at or slightly above
Brake levers should be positioned: (position, angle, reach)
so the index finger rests on the end of the lever; so there is a straight line through forearm, hand, lever when braking hard; so the first knuckle of the index finger is on the end of the lever
Name important regular maintenance:
keep it clean using hot water and soap; use a different brush or rag for chainrings and cassette
check all fasteners and bolts (suspension’s pivot bolts)
lube the chain and wipe off extra
maintain proper tire pressure: 20s (26-28 front, 30 rear) for tubeless, 30-40 for inner tubes
replace worn out parts like tires, brake pads, grips, chains, chainrings, cassettes, and cleats
If a rider’s seat interferes with good form, you should _
lower the seat until proper movement and form is a habit
From head down, recite the attack position
Head, eyes and ears up, out and attentive Shoulders low with blades down and back Elbows out, bent and moving with terrain Hands light and wrists straight Torso level and straight Hips back and powerful Knees bent and moving with terrain Feet heavy and driving into pedals
Keep feet _ with cranks
parallel
Problem: arms are getting tired and eyes are rattling in your head at every bump
too far forward. shift hips back until your palms stop pressing on the bars and your hands are weightless
Problem: when hit water bars or obstacles at speed, downhill, you feel the back end kick up to buck you over
you’re too far back. shift hips forward until fingers stop pulling on the bars and hands are weightless
Problem: shoulders and triceps get tired when climbing
you’re slumping and putting too much weight on your bars. sit up straighter and put more pressure into the pedals
Problem: on steep, seated climbs, your front tire wanders around like a balloon on a windy day
your weight is too far back. crouch low and pull yourself forward until the front tire starts to track
Problem: you struggle for balance, you find yourself swinging your bars back and forth or waving knees all over to make a turn or get over an outcropping
relax and look as far ahead as possible; maybe speed up a little
Stand on your _, use your _ only for loose control, use your _ only for rest and control
pedals, handlebars, saddle
Rolling:
place left hand on ground, right arm tuck under left, right ear tucked to but not touching ground, chin to chest, left leg lifts up, and rolls along side of shoulder and back muscles without head touching
What is the cadence I should aim for?
80-90 rpm
Describe the ankle when pedaling
heel down across the top and driving down, toe down across the bottom and coming up, about 20 degrees rotation
Describe a pedal rotation
forget about up, just focus on opposite downstroke, then focus on dropping heel and engaging pedal across the top and drive downward with heel then focus on other foot while slightly pulling back lower foot
Problem: rear tire skids
you are too far forward; squeeze brakes slowly; heavy feet light hands
Problem: front tire skids
weight might be too far back; shift forward until weightless hands; ease off brakes
Problem: on rough terrain your front wheel gets stuck and pitches you forward
use brakes in smooth sections but do not use them while front wheel rolls over the rough parts
Problem: going downhill, knuckles ache and backs of forearms burn
adjust brake levers closer to grips so don’t have to reach so far
Problem: you can’t stop self from braking in a downhill turn
before reaching turn, slow way down so much you have no fear of speed. take a late apex line. lean bike as much as you can to get turning done quickly, then coast out
Problem: you can’t stop self from braking in a rocky rooty section
slow way down before section so not afraid of speed then DO NOT brake, pump bumps
Problem: you drag the brakes at half power slowing down slowly
before reaching a turn, slow way down so no fear of speed and take late apex line, leaning bike as much as can and coast out of turn
Problem: you are always grabbing brakes for no reason
learn to brake very hard in shortest distance and instead focus on pumping trail
Problem: you are struggling on the climbs
watch form, open upper body, lighten hands, spin smooth fast circles
What is the position for best braking?
Get back. Rotate feet and cranks back. Keep weight perpendicular to crankset.
When it’s time to go slow, _. Get it done. Get back to riding.
brake hard
Brake _ rocks, ledges, turns. Not on them.
before
Practice braking _ _ section
once per
Drive the braking force _, and keep hands _
into your feet, weightless
Only use _ to brake
one finger
What 4 points are essential in every turn?
low attack position lean your bike (steering is for trikes) let your bars do what they want (light hands) look past the turn (low, look, lean, turn hips)
When leaning your bike into a turn:
push your inside grip down by straightening inside arm, drive weight into outside pedal, light hands, lean bike not body, point belly button where you want to go
Problem: when you start a turn, you go kind of straight and then turn hard and crash
enter in low attack position, lean bike and let bars turn
Problem: you feel yourself falling to the inside of a turn
you’re leaning too much for your speed and tightness of turn, lean less or go faster
Problem: you blast straight through the turn
lean bike more, slow down, look where you want to go
Problem: front wheel washes out
don’t lean back so far, weightless hands, shift weight forward
Problem: trouble making flat and off-camber turns
lean bike more and weight the outside pedal
Problem: in berms you find yourself steering up the banks to stay on course
going too slow. Speed up or ride lower in the berm where it isn’t so steep
Problem: you freak out whenever your tires break loose
slow down or practice drifting
Problem: when you lean bike to the left, your seat hits your thigh and won’t lean
stand on right foot and rotate hips toward end of turn giving saddle room to move setting left thigh on seat
Problem: when you try to ride linked turns, your whole body goes up and down in and out of turns slowing you down
you are too high and stiff, get low, lean bike by straightening arms, head and torso staying as still as possible
Problem: you get bogged down on obstacles like rocks and logs
practice obstacles in isolation, keep tracking forward
Problem: you get caught in all the tight corners
follow a straighter line, the less you have to turn the better, get low and lean bike
Problem: you slow way down in rough sections where you can’t pedal
Pump the terrain
Problem: you get tense in certain situations
ride very slowly and strive for smoothness, then increase the speed gradually; think about pumping the terrain
The best line on a turn is
start wide, late apex, straight out as soon as possible
When turning, aim to feel _. This is a good indicator that you are leaning the bike and not leaning with the bike
the seat touch your inside leg
Problem: you feel like you’re getting beaten to death on rough terrain
shift weight to feet, loosen grip, relax upper body, look ahead, unload bike in rough situations
Problem: on rough terrain, you feel like you’re balling up and getting stuck
go faster, unweight bike
Problem: when going gets slick and loose you feel like a sick goose
expect your bike to slip
Problem: on loose ground, your front wheel digs in and pushes the dirt, sometimes catching it and pitching you forward
do not steer in loose dirt, lean; bring weight backward in attack position
Problem: on loose ground, front wheel skims over the surface and refuses to steer
weight is too far back, move forward for neutral hands, or even carefully press down on bars
Problem: having trouble holding a line
stay loose and look where want to go with additional momentum
Problem: going down rough terrain, bike feels like it won’t move around and you get pitched forward or can’t lean into turns
spread knees apart to let bike bounce around, lower seat
Problem: you get beaten up pedaling over rough terrain
get off saddle, put weight on pedals and let bike react,
On flat drop off landings, get your _ wheel down first
rear
On downhill drop off landings, get your _ wheel down first
front
Problem: You land hard and bottom out your bike.
Make sure suspension is set right. Start drop with your weight as low on the bike as possible, extent limbs to get wheels on ground as soon as possible, and absorb landing with arms and legs
Problem: on low-speed drops, you land front wheel first, leading to head first landings
lean back more, get more pop with pedals and accelerate until both wheels leave takeoff at same height
Problem: on high-speed drops to downhill landings, you land with rear wheel first and you front wheel slams hard
relax, when leave takeoff, match bike to landing, touching front wheel first
Problem: when you lift front wheel, it only pops up for an instant
sharply push weight backward and pull on bars with straight arms. Don’t lift front with arms but with body mass moving back
Problem: rear wheel seems stuck to ground
Load and unload pedals very sharply, in time with suspension
Problem: when bunny hopping, rear wheel doesn’t go as high as front
master basic rear-wheel lift. push pull bars and load unload pedals. work on explosive power.
Rough proper bike fit
Saddle parallel to ground
Pedal crank at ball of foot
30-35 degree at knee when in 6 o’clock position for saddle height
Knee over ball of foot when at 3 o’clock position for saddle forward and back position
Handlebar height so not leaning on or pulling
What are four areas you need to focus on in training?
Aerobic
Anaerobic
Flexibility
Off season resistance
Which is more efficient: pedaling seated at higher cadence or pedaling standing at lower cadence
First
What should tapering for a race look like?
Slightly decrease overall volume seven days prior to the event as well as reduce training intensity and the number of high intensity days. The two days before the race should be very easy training days, nothing hard or long.
Research strongly supports the use of ___ for improving human performance during endurance sports.
Caffeine
What is the proper use of caffeine before an activity?
Caffeine ingestion equivalent to 2.5 cups of coffee has been found to be sufficient to improve performance. Caffeine peaks in the system around one hour after ingestion. Those who ingest caffeine on a regular basis should seize caffeine seven days prior to competition to optimize the effects.
What are three things to check if getting hand numbness?
Front shock
Good padded gloves
Bike fit so relatively weightless on handlebars
What should you check if getting groin numbness?
Saddle is horizontal
Better pair of shorts and chamois
Different saddle
How should you contact your bike?
Heavy feet, light hands, attack position
When you stand on your pedals, your weight runs through your bottom bracket and spreads about ___ to the front and rear wheels?
45/55
How do you optimize traction when braking?
Shifting your weight back
Loading your tires as you brake
In a consistent turn with good traction, how should you hit the corner?
Middle apex, enter from the outside with fast speed, carve in right at the middle, exit wide moderate
In almost every turn, what is the fastest safest way to take it?
Lean bike more than body
On turns, where should your pedals be?
Outside pedal down for long turns, flat and off camber turns, when you need to set a hard edge
Pedals level for short quick turns, rough ground that might catch a pedal
Describe turning
Low
Look
Lean
Turn
Low attack position
Look through the exit
Lean the bike, pushing down
Turn hips first: point belly button where you want to go
What’s two of the most important things to remember about turning?
Weight the outside tire
Don’t turn the handlebars but push down, leaning the bike under you
On a drop, keep your __ up until your __ takes off
Front end
Rear end
On flat landings, get your __ down first. On downhill landings, get your __ down first.
Rear wheel
Front wheel
Keep __ ahead; never lock __ on anything
Scanning
Your eyes
Quick bike fit
Sit on the saddle and drop one crank down until it’s precisely vertical
Put your heel on the pedal. Adjust the saddle height so your leg is straight
Go for a test ride. Ensure there’s a slight bend in your knees when riding with your foot in the normal position.
Good starting point for psi
Tubed 30
Tubeless 25
Quick suspension setting
Roll around and hop and bounce on pedals. Rubber ring or zip tie should show 75-90% compression. Sitting should show 25%.
Why might a trail head tip trap be bad?
The average rider isnt a coach
The info given isnt complete
The tip is misinterpreted
Assumption that you are at a higher level than you are
What is the reality of learning a new skill?
It often takes longer than you imagine.
Your muscles and timing take time to develop.
Frustration, risk and fear all need to be acknowledged and managed.
What do you do when a friend says follow me and just do what I do?
Ask to stop and watch at the tricky sections so you know what to practice for next time.
When riding a steep slope, what is the best body positioning?
Depends on your speed, length of slope, and traction.
How far you need to look ahead depends on _
skill level, trail type, and speed.
How far should you drop your outside foot when cornering?
It depends on the type of corner.
What is the best body position for attacking a trail?
There is no best position, the trail and features demand an ever changing positioning.
What’s the main reason for riding better after buying a new bike, even if you’re unaware of it?
Expectations and visualizations (from dreaming about the bike).
Do you have to crash in order to learn new skills?
No, but if a crash occurs it’s a valuable learning opportunity.
When should you think about using your dropper post?
Anytime you’re standing and coasting, as this usually means it’s time for action and creative fun.
When you’re coming to a stop and will need to put a foot down.
Where there’s a chance the bike will stall and you’ll have to put a foot down
Never coerce a student rider into
Doing something they dont feel ready to do
Your riding ability relies on what three (four) things?
Skills
Fitness
Confidence
(Equipment)
Tire pressure should range from about what for inner tubes and as low as what for tubeless?
30-40 psi
25 psi
Which tire gets the most traction and so which brake should you squeeze harder?
Front
Important shifting keys to remember:
- shift __ you need to
- do not shift when __. You need to be __
- lighten the pressure on __ while shifting
- do not __ chain
- use the __ gear
Before Coasting; pedaling Your pedals Cross Right
In sand, never __ or you will slide your back and around.
Stop pedaling 
When you encounter roots at an angle, try to __ your front wheel and __ back wheel as much as possible
Pop over
Lighten
When you are climbing in mud, __ to keep as much weight as possible on the rear tire. As soon as you __, you’ll lose traction and momentum.
Stay in the saddle
Stand
The way to spell care is
TIME
Coach’s job:
To take you somewhere you want to go but you can’t get there yourself
The goal is not to just make your athletes tired, but to make them ___ and get them ready for the battle called ___
Better
Life
The sole purpose of training should be to:
Stretch their limits to get a result that gets someone closer to where they want to go
As you are emptying the physical tank with workouts, a great coach is also filling the ___
Emotional tank to keep them focused and motivated
Be great at throwing high ___
Fives
Coach’s golden rule
You have to be more enthusiastic about someone else than yourself
The five most powerful words a coach can say:
I am proud of you
The first major ability of a coach is C__
Coachability-learning something new that is right and you do it
The second ability of a great coach is A__
Availability
__ win games, __ lose them. It’s important to know when to take the __ or accept __
Players
Coaches
Blame
Credit
Have __: putting yourself in their shoes
Empathy
When coaching, imagine these words on their forehead and never forget them while coaching.
Help me
What is the Holy Grail of coaching?
Do ___
Do and say the right thing,
In the right way,
At the right time,
To the right person,
To get the right result.
The best way for a coach to become stronger is to ___
Lift someone else up
Empathy is about spending __ thinking about where someone is ___. Only then can you help them ___. And the only way to hear that is to ___.
Time
Coming from
Get to where they want to go
Take the time to listen
It’s not what a coach gets a person to do when they are with them, but ___ that demonstrates the true influence and skill of that coach.
What they do when they are not with them
A coach is a __ for the team. His best teaching skill is __.
Model
By example
When modeling correctly, the coach sets the ___ for his athletes.
Values, standards, ad expectations
As a coach you have to know __ before you can __
Where you are going
Lead anyone else there
To lead someone, you first need your own __. That comes from the intersection of your __ and __.
Direction
Passion and purpose
Passion puts you on your __.
Purpose keeps you __ when things get tough.
Authentic path
Moving down the road
When you have people following you, you have to get good at getting __. It’s not about __, it’s about __.
Lost in the lives of those people
you, them
For you to be a successful coach, you have to worry about making __
Other people successful first
Bringing out the best in others requires a coach to __
Listen
Once a coach knows what a person wants, he should employ __ to help the person get there, knowing a coach’s best __ is someone else’s best __
Enthusiasm
Motive
Interests
The greatest victories will be victories over ___, reducing __ and __ while increasing __ and __
Themselves
Fear
Frustration
Confidence
Courage
A coach should spend more time focused on the __ than the __
Small successes
Tiny mistakes
If a coach sees something to be proud of, they should __. What gets rewarded will __
Let the athlete know about it immediately
Get repeated
A coach should remember to keep training and competing __ and never forget that __ comes first
Fun
Family
A coach should remember to keep training __, and never forget that __ comes first
Fun
Family
Coaching is not about what you get, it’s about __
What you give back to future generations
A coach is ultimately there to improve not just the skills for the sport, but also __
The skills for the game called life
A coach has to teach with enthusiasm like ___, but remember to learn, train, love, and improve like __
There is no tomorrow
He is going to live forever
G_T_K_ your athletes
Get to know
What are some questions you can ask to get to know your athletes?
What do you want me to know right now?
I noticed __. What’s holding you back?
How can I help?
A__ your athlete
Affirm
What are some things you can say to affirm your athlete?
I’m glad you’re here today.
I am for you.
You matter to this team.
You are more than capable.
C__ your athletes
Challenge
What can you do to challenge your athletes?
After missing a play, encourage them to get the next one.
Your only competition is you. Be the best athlete you can be.
Have the team set daily personal goals and build ways to monitor progress.
In a turn, stay off ___
Your brakes
In sand, shift ___, keep front wheel light, stay ___, steer ___ not your handlebars.
Your weight back
Relaxed
With your body
At its core, mentor leadership is about building __ into the lives of others, modeling and teaching __ and __, and creating a constructive __ to be passed along to future generations of leaders.
Character
Attitudes, behaviors
Legacy
Mentor leadership is primarily concerned with building and adding __ to the lives of people in the process.
Value
__ are ultimately what matter, with __ and with __
Relationships
God
Other people
The key to becoming a mentor leader is __
Learning how to put other people first
The question that burns on the heart of a mentor leader is
What can I do to make other people better, to make them all that God created them to be?
Instead of asking how I can lead my team to success, ask __
how do others around me flourish as a result of my leadership? How does my involvement in their lives have a positive and lasting influence?
Transformational coaches are __-__
Other-centered
A transformational coach is dedicated to __ and __, viewing sports as a __ and __ discipline.
Self understanding
Empathy
Virtuous
Virtue giving
A transformational coach is dedicated to __ and __, viewing sports as a __ and __ discipline.
Self understanding
Empathy
Virtuous
Virtue giving
Primary coaching model DIG
Dignity
Integrity
Grace
Sports are meant to be __ regardless of the score. Sports are a __ , an __ to play.
Enjoyed
Gift
Honor
Transformational coaching is the most direct and powerful way to __ and convey __ and __ to young people
Connect
Empathy
Guidance
Coaching is all about r__.
Transformational coaching occurs only when people __ in you and choose to follow you because they know that you __ in them to.
Relationships
Believe
Believe
Fully dropping the outside foot in a corner is only used in __. However, a __ drop is still useful on most of the rest.
High speed smooth corners.
Slight
Why do I coach?
I coach to help children become young men and women of empathy and integrity, who will lead, be responsible, and change the world for good.
More ___ equals more __
Reaching
Learning
