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
To learn something most effectively, practice it __ with __ between
3 times
10 minute break
Practice R.E.P.S.
R- reaching and repeating
E- emotional engagement
P- purposeful and practical
S- strong speedy feedback
Ask __ and __, a lot. Then, don’t swing for the fences, but make one good __ stick.
questions, listen
point
What are the main categories of mountain biking?
Cross Country (XC), All Mountain/Trail, Enduro, Downhill, Gravel Cyclocross (CX), Bike Park/Freeride
What type of trails does Cross Country (XC) riding typically involve?
Easier trails, singletrack, fire road trails
True or False: All Mountain riding is suitable for complete beginners.
False
What is the primary characteristic of Enduro riding?
Combination of All Mountain and Downhill, involves steep technical terrain and climbing
How do riders typically access downhill trails?
By taking a shuttle to the top of the mountain
Fill in the blank: Gravel and _______ riding combine aspects of road bikes and mountain bikes.
Cyclocross (CX)
What are bike parks known for?
Fast trails with jumps, drops, rock gardens, obstacles
What is Freeriding?
Riding similar to bike parks but in wilderness areas with jumps
How many basic trail ratings are commonly used in mountain biking?
Four or five
What does a green trail rating indicate?
Easiest trails, suitable for beginners
What does a blue trail rating signify?
Intermediate trails for riders with decent experience
What should a rider do when encountering a black diamond trail for the first time?
Take time to assess the trail and its challenges
What does a double black diamond trail rating suggest?
Advanced skills required, may have larger jumps and steep terrain
What is the risk associated with red/orange rated trails?
High chance of encountering challenges beyond skill level
True or False: Trail ratings are universally agreed upon by all riders.
False
What advantage do experienced bikers have when starting mountain biking?
Easier adaptation to different riding styles and terrains
What is a common trend in mountain bike design?
Bikes that are good at multiple types of riding
What are the two types of suspension found in cross country bikes?
Full suspension and hardtail
Full suspension includes a suspension fork in the front and a shock in the rear, while hardtails only have a suspension fork.
How does the weight of a bike affect climbing ability?
The more the bike weighs, the harder it is to pedal up a hill
This principle applies to the rider’s weight as well.
What materials are commonly used for frames of cross country bikes?
Aluminum and carbon fiber
Both materials offer different advantages in terms of weight and performance.
What is the significance of the head tube angle in cross country bikes?
It affects climbing and downhill capabilities
Steeper head tube angles favor climbing, while slacker angles are better for downhill.
What is the typical travel range for suspension on cross country bikes?
100-130mm
This range is for both front and rear suspension.
What type of tires are commonly used on cross country bikes?
Narrower tires with widths around 1.9-2.25”
These tires help with weight and rolling resistance.
What characteristics define trail bikes compared to cross country bikes?
Heavier, more aggressive setup, sturdier components
Trail bikes are versatile and designed to handle more difficult terrain.
What is the typical handlebar width for trail bikes?
760-800mm
Wider handlebars help maintain control.
What is the typical suspension travel for trail bikes?
140-160mm
This allows for better handling of rough terrain.
What distinguishes Enduro bikes from trail bikes?
More aggressive head tube angle and longer suspension travel
Enduro bikes typically have 150-170mm of suspension travel.
What types of frames can Enduro bikes have?
Aluminum and carbon fiber
Similar to other mountain bike types.
True or False: The line between trail bikes and Enduro bikes is becoming clearer.
False
The line between trail bikes and Enduro bikes is beginning to blur.
Fill in the blank: Trail bikes typically use wider, knobbier tires for better _______ over loose and rocky terrain.
handling
These tires improve control in challenging conditions.
What type of terrain are downhill bikes most commonly used for?
Most difficult trails rated as black diamond or higher
Downhill bikes are also used for downhill racing events.
What is the typical travel range for the front suspension of downhill bikes?
180-200mm
They often feature huge dual crown forks.
What type of shocks are commonly used in the rear suspension of downhill bikes?
Coil sprung shocks
This is in contrast to air sprung shocks typically found on other bikes.
What is the typical tire width range for downhill bikes?
2.6-2.8 inches
Wider tires provide greater control on difficult terrain.
What is a primary challenge of riding downhill bikes uphill?
Difficult to ride uphill due to gearing and suspension
Downhill bikes have fewer gears and cannot lock out the suspension.
What is the width range of tires used on fat tire bikes?
3.8 to 5 inches
The wide tires allow for lower air pressure.
What surfaces are fat tire bikes commonly used on?
Sand or snow
They float over these surfaces rather than sink.
What are the common configurations for fat tire bike suspension?
No suspension (rigid), full suspension, and hardtail
Many prefer no suspension since the tires act as shock absorbers.
True or False: Fat tire bikes are frequently seen on trails.
False
They are often considered more of a novelty unless used in appropriate environments.
How do fat tire bikes function as shock absorbers?
By allowing lower air pressure in wider tires
This helps cushion the ride.
What are e-bikes?
E-bikes are electronic bikes that provide power from an electric motor via a battery stored within the frame.
What are the two main types of e-bikes?
The two main types of e-bikes are:
* Pedal assist type
* Throttle type
How does pedal assist work?
The battery assists only while you are pedaling, and you can set the level of assistance.
What is a typical cutoff speed for e-bikes?
20 mph is a typical cutoff speed for e-bikes.
What is a key disadvantage of riding an e-bike when the battery dies?
You have to pedal the bike on your own power, which is more difficult due to the e-bike’s weight.
What is the weight range of a typical cross country bike compared to an e-bike?
A typical cross country bike weighs 26-30 lbs, while an e-bike can easily weigh over 50 lbs.
What are the weight characteristics of lighter e-bike models?
Lighter e-bike models can weigh around 38-40 lbs with a carbon fiber frame.
How many power levels do most e-bikes have?
Most e-bikes have at least 3 power levels that can be adjusted on the fly.
What is the typical cost range for e-bikes?
E-bikes usually start around $5,000 and can run as much as $15,000.
What is the cost of replacement batteries for e-bikes?
Replacement batteries can run you well over $500.
Who might benefit from using an e-bike?
E-bikes are beneficial for:
* Beginners in mountain biking
* Older riders
* Individuals recovering from injuries
Fill in the blank: E-bikes are becoming more _____ in various areas, including parks.
[accepted]
True or False: E-bikes are typically lighter than standard mountain bikes.
False
What additional battery option can some e-bike models offer?
Some models offer a range extender battery that can be held in the water bottle cage.
How do full power e-bikes differ in feel from lighter models during descents?
Full power models feel like a tank, while lighter models feel like a regular bike.
What is the primary use of cyclocross bikes?
Racing or long distance riding on dirt and pavement
Cyclocross bikes are designed for competitive racing and can handle mixed terrain.
How do cyclocross bikes compare to gravel bikes?
Cyclocross bikes are lighter and have steeper head tube angles for sharper turning
Cyclocross bikes are more similar to road bikes than gravel bikes.
What is another name for gravel bikes?
Adventure bikes
Gravel bikes can be loaded with gear for long rides.
What type of handlebars do both cyclocross and gravel bikes generally have?
Road bike-style handlebars
These handlebars are designed for comfort and control on varied terrain.
What size wheels do gravel and cyclocross bikes typically use?
29 inch wheels
These wheels are paired with skinny tires that have a slightly knobby tread pattern.
What is a key characteristic of the tires on gravel and cyclocross bikes?
They are skinnier than mountain bike tires but not as skinny as road bike tires
The tread pattern allows for decent handling on dirt while maintaining performance on roads.
What is the main purpose of dirt jumper bikes?
Designed for taking jumps and riding pump tracks
They are a hybrid between mountain bikes and BMX bikes.
What type of suspension do most dirt jumpers have?
Hardtails
The rear suspension is often removed to prevent energy absorption during jumps.
Why is the seat on a dirt jumper positioned lower?
To keep it out of the way while riding
Riders typically stand while riding dirt jumpers.
What is a common feature of a dirt jumper’s frame?
Smaller, shorter frame and shorter wheelbase
These design elements enhance maneuverability.
What is the difference between a dirt jumper and a slopestyle bike?
Slopestyle bikes have a rear shock for absorbing impacts from larger jumps
This feature helps with shock absorption on difficult terrain.
Which types of bikes are most commonly used on trails?
Cross country and trail bikes
These bikes are versatile and suited for a variety of trails.
True or False: Dirt jumpers typically have more gears than mountain bikes.
False
Dirt jumpers have fewer gears because they are not designed for climbing.
What was the only wheel size available in the past?
26 inches
What is the most popular wheel size for mountain biking today?
29 inches
What are the advantages of 29 inch wheels?
- Roll over obstacles smoother
- Better traction
- More efficient acceleration
What is the compromise wheel size between 26 and 29 inches?
27.5 inches
What type of bikes commonly use 27.5 inch wheels?
- Enduro bikes
- Downhill bikes
What is a ‘mullet setup’ in mountain biking?
A bike setup with a 29 inch wheel in front and a 27 inch wheel in the rear
What is a significant consideration for shorter individuals when choosing wheel size?
They might want to stick with a 27.5 inch bike
What are the two materials commonly used for bike wheels?
- Aluminum
- Carbon fiber
Which type of wheel is generally lighter and stiffer?
Carbon fiber wheels
What is the typical cost range for a nice set of carbon wheels?
$1,200 and up
What is the typical cost range for a nice set of aluminum wheels?
$600 and up
True or False: Aluminum wheels are stronger than carbon wheels.
False
What can carbon wheels do that aluminum wheels cannot?
They cannot be bent like aluminum wheels
What are the two materials available for bike frames?
- Aluminum
- Carbon fiber
What are the advantages of carbon fiber frames?
- Lighter
- Stiffer
- More expensive
How have advancements in manufacturing affected carbon fiber frames?
They are now available at different price levels
What do higher trim levels of bike models typically offer?
Better components
What is meant by ‘partial carbon’ frame?
A bike with a carbon main frame and aluminum seat stay or chain stay
What is the rear triangle of a bike?
The seat stay and chain stay together
What can make a significant difference in climbing ease?
A couple of pounds of weight difference in the bike
What are some ways to lighten an aluminum frame bike?
- Swapping aluminum handlebars for carbon
- Swapping aluminum cranks for carbon
- Swapping aluminum wheels for carbon
Why is suspension important when buying a mountain bike?
Suspension choices vary and affect bike performance
Not all forks and shocks are the same; suspension type is crucial for bike suitability.
What type of suspension is most commonly used in modern mountain bikes?
Air sprung suspension
Air suspension provides the same level of shock absorption as coil springs.
In which types of bikes is coil suspension still commonly used?
Enduro and downhill bikes
Coil suspension is primarily used in the rear of these bikes.
What factors influence fork choices in mountain bikes?
Travel length, stanchion size, and adjustability
These choices are determined by the bike manufacturer and model level.
What is a stanchion in the context of bike suspension?
The gold part of the fork
Stanchions play a critical role in suspension performance.
What is the benefit of Kashima Coating on stanchions?
Smoother movement and higher scratch resistance
Higher-end forks like the Fox 36 often feature this coating.
What type of shocks do cross-country bikes typically use?
Air sprung shocks
Cross-country bikes generally have less aggressive shocks.
What is a piggyback shock?
A shock with extra air canisters on the side
This design allows for more air volume, enhancing performance on rough terrain.
True or False: Downhill bikes mostly use air sprung shocks.
False
Many downhill bikes are equipped with coil sprung shocks.
What happens when you choose a custom build for a mountain bike?
You face limitations on suspension options for the frame
Custom builds allow more flexibility but are still subject to compatibility.
Fill in the blank: The higher the level of the bike, the better the _______.
stanchions
Higher-end models typically feature improved components.
What is Standover Height in mountain biking?
The distance between the top of the frame and your inseam when standing on the ground straddling the bike.
You should have around two inches or so of clearance.
How much clearance should you have for Standover Height?
Around two inches or so of clearance, possibly more for aggressive riders.
Ensure to wear the shoes you will be riding with when measuring.
What does Reach|Stem Length refer to?
The distance you have to reach the handlebars when sitting on the seat (saddle).
It can be adjusted by replacing the stem or adding spacers.
What effect does a longer stem generally have?
Helps you climb steep hills better.
Longer stems can provide a more stretched position.
What is the purpose of a dropper post?
To adjust the seatpost height up and down on the fly for climbing and descending.
This allows for optimal riding height during different riding conditions.
What are typical sizes for dropper posts?
125mm, 150mm, 170mm, and even 200mm and up.
These sizes refer to the height adjustment range.
What should you check regarding Seat Distance and Tilt?
The distance of the seat to the handlebars and the tilt/angle of the seat.
Adjust by sliding the seat on its rails or altering the seat bolts.
What is the recommended starting width for handlebars?
Around 780mm if unsure where to begin.
Narrower bars are generally found on cross country bikes, while wider bars are on Enduro and Downhill bikes.
How can you test if a wider handlebar is better for you?
Slide your grips out a little to simulate wider handlebars.
Do not ride like this for safety reasons; it’s only for testing.
What factors determine the choice of handlebar width?
Handlebar width is related to stem length, bike geometry, and riding style.
It affects the overall feel and control of the bike.
True or False: Most people prefer their bike seat level.
True.
However, some prefer it pointed down for climbing or up for downhill riding.
What is the primary purpose of mountain biking accessories?
To enhance the riding experience and provide necessary safety and comfort
What are the three main articles of clothing needed for mountain biking?
- Shorts
- Shirts/Jerseys
- Socks
Why are padded shorts recommended for mountain biking?
To provide seat comfort and cushion since most mountain bike seats lack padding
What type of material is commonly used in mountain biking shorts?
Thicker and stiffer materials for downhill shorts to withstand crashes
What is the function of moisture-wicking shirts in mountain biking?
To draw moisture away from the body to keep the rider cool and dry
What are the two categories of pedals used in mountain biking?
- Flat pedals
- Clipless pedals
What is a key benefit of flat pedals for beginners?
They allow quick foot removal in emergencies
What are the three types of bike helmets mentioned?
- Cross Country
- All Mountain
- Full Face
What is the primary feature of MIPS technology in helmets?
Provides protection against rotational motion caused by angled impacts
What type of gloves are recommended for mountain biking?
Ride-specific gloves that offer grip and padding
What is the main purpose of wearing pads while mountain biking?
To provide extra protection in case of a crash
What is the recommended type of eyewear for mountain biking?
Lightweight biking glasses that wrap around the face
Why is hydration important during mountain biking?
To prevent dehydration which can negatively affect performance
Fill in the blank: The type of shoes you wear when mountain biking depends on the type of _______.
[pedals you use]
True or False: Wearing cotton T-shirts is recommended for warm weather mountain biking.
False
What are the benefits of using photochromic lenses in biking glasses?
They adjust from clear in the dark to dark in sunlight, suitable for various lighting conditions
What should you consider when choosing a water bottle for mountain biking?
It must fit within the frame of the bike and attach securely to the water cage
What is a common feature of downhill gloves?
They are full-fingered and have more padding for crash protection
What is the purpose of a hydration pack?
To carry water conveniently while riding
What is an important characteristic of mountain biking socks?
They are made from synthetic materials for moisture management and comfort
What is the function of zippers on biking jerseys?
To allow airflow when it gets hot
What should you consider when choosing a water bottle for your bike frame?
Make sure it fits within your frame and the shock position can affect size
Not every bottle will fit in every frame due to varying shock positions.
Where are the bottle cages attached on a bike frame?
Threaded holes in the frame
This is the fixed location for attachment unless alternative methods are used.
What alternatives exist for holding a water bottle if the frame does not accommodate one?
Strap the bottle to the frame, or use a handlebar or seat mounted bottle holder
These methods provide flexibility if the frame’s design limits bottle placement.
Why should generic bottled water bottles be avoided for cycling?
They are flimsy, not the right size for a cage, and lack insulation
Flimsy bottles may not stay secure and won’t keep water cold.
Which type of water bottle is recommended for cycling?
CamelBak Podium Chill bottles
These bottles are insulated and designed to keep water colder for longer.
What feature of the CamelBak Podium Chill bottles helps keep water cold?
Insulation and the ability to add ice cubes
This feature enhances cooling for longer rides.
What options are available for CamelBak Podium Chill bottles?
Different sizes and a variety of colors
This allows for customization and color coordination with your bike.
What items can backpacks be used to carry?
Water, food, tools, inner tube, keys, phone, lightweight jacket
Backpacks are convenient for carrying essential items during rides.
What is a downside of wearing a backpack?
Extra weight on your back, increased discomfort on hot days
Backpacks can cause sweating and discomfort due to their weight.
What should you carry for short rides to avoid the hassle of a backpack?
Water bottle and maybe a snack in your pocket
What type of backpacks are designed for biking?
Lightweight and designed to strap to your back with minimal discomfort
What is the purpose of an internal water bladder in a backpack?
To carry water in addition to or instead of a bottle
The bladder allows for hands-free hydration while riding.
What is important to do with water bladders after each use?
Clean them periodically, drain, and let them dry out
What is a must-have tool for bike maintenance?
Tire pump
Essential for maintaining proper tire pressure for safe riding.
What should you check before every ride?
Tire pressure
What type of gauge is recommended for checking tire pressure?
Dedicated digital air pressure gauge
What is the function of a shock pump?
To check and adjust air pressure in forks and shocks
What is the purpose of chain lube?
To lubricate the bike chain for proper functioning
What can happen if the bike chain is not lubricated?
It will stiffen up, produce noise, and not shift properly
What is a chain cleaner used for?
To remove dirt and grime from the bike chain
How often should you clean your chain with a chain cleaner?
Every twenty rides or so
What is the function of a bike cleaner?
To clean various bike components like chain, cassette, and frame
What is a work stand used for?
To elevate the bike for easier maintenance
What is a master link?
A special link used to connect and disconnect the bike chain
What type of wrenches are commonly used on bikes?
Allen/Hex wrenches
What is an important factor when choosing bike lights?
Lumens
Lumens measure the brightness of the light.
What is the recommended lumen count for a main bike light?
Over 1,000 lumens
What is the advantage of lights with dual lenses?
They provide a wider beam compared to single lens lights
What should you do before purchasing a bike light?
Read reviews and do your homework
What does bike frame geometry refer to?
The length and angles of components such as the top tube, seat tube, and wheelbase length
Geometry affects how the bike rides and what types of trails it can handle.
What is the significance of the bike frame?
It is the heart of the bike and determines the bike’s riding style and category
The frame style and geometry influence performance.
What components typically come with a bike frame?
Shock
Some manufacturers may sell frames without shocks.
What are the common materials for bike frames?
Aluminum, carbon fiber, or a mixture of both
Carbon frames save about 1 to 1.5 lbs in weight.
What is the average weight target for a cross country or trail bike?
Under 30 lbs
Weight is crucial for mountain biking performance.
What does the drivetrain consist of on a mountain bike?
Cassette, shifter, chain, chainring, cranks, derailleur
Each component must work together to transfer power effectively.
What role do cranks play in a mountain bike drivetrain?
They connect to the frame and allow power from the legs to be transferred through the chain
Cranks come in different lengths.
What is the function of the chain in a mountain bike?
To transfer power from the cranks to the cassette in the rear
Chain size varies based on bike speed.
What does the chainring do?
Bolts onto the cranks and interacts with the chain to move the cassette
Chainrings come in different sizes affecting pedaling ease and speed.
How is the number of speeds on a bike calculated?
Multiply the number of rings in the cassette by the number of chainrings up front
Example: 2 chainrings and 10 in the cassette equals 20 speeds.
What is the purpose of the shifter on a mountain bike?
Allows the rider to change gears
Mounted on the handlebars.
What is the function of the derailleur?
Shifts gears when the rider changes gears using the shifter
Wireless options exist but are more expensive.
What are the two main types of mountain bike suspension?
Hardtail (no rear shock) and full suspension (with rear shock)
Suspension absorbs bumps and improves ride quality.
What components make up a mountain bike fork?
Steerer tube, crown, stanchions, brace, lower, brake caliper mount
Forks connect the front wheel to the bike frame.
What is the steerer tube’s role in a bike fork?
Connects handlebars and stem to the fork for steering
Comes in different lengths and may need cutting.
What do stanchions do in a fork?
Travel in and out of the lower body to cushion the ride
They contain internal components affecting performance.
What is the purpose of the brace in a fork?
Helps secure both sides of the fork
Works alongside the crown.
What is the axle in a mountain bike fork?
Goes through the hub of the wheel and dropouts to secure the wheel
Different sizes must match the wheel hub.
What adjustments can be made to a bike fork?
Air pressure, compression, rebound
These adjustments customize the suspension’s performance.
What does compression adjustment in a fork control?
How much the suspension compresses under load
Important for descents and hard braking.
What is rebound damping in a fork?
Controls the speed at which the suspension re-extends after a bump
Requires trial and error to calibrate effectively.
What is the main function of a shock on a mountain bike?
Absorbs shocks from bumps at the rear of the bike
Works similarly to a fork but is positioned differently.
What is the difference in shock placement among bike brands?
It varies; some use a vertical type design while others prefer a horizontal positioning
This difference affects how the shock interacts with the frame.
What function do pivot points serve in a bike frame?
They allow the rear of the frame to move in unison with the shock, absorbing bumps and smoothing the ride
This design enhances the overall riding experience by improving shock absorption.
What are the components of a bike shock similar to?
They are similar to those of a fork
Both contain settings such as compression and rebound.
What types of dampers can a bike shock use?
Air damper or spring
The choice affects the shock’s performance characteristics.
How much air pressure is typically required for a bike shock?
Over 200 psi
This is significantly higher than the pressure required for a fork, which is around 70-90 psi.
What is the purpose of a piggyback or reservoir shock?
To help with performance by splitting the load between two compression circuits
This design makes the shock feel less harsh and keeps it cooler during intense use.
What must be ensured when replacing a bike shock?
That it is the same size in eye-to-eye length and damper body
Some bikes may only accept proprietary shocks, limiting replacement options.
What are the two main types of pedals used in biking?
Flat pedals and clipless pedals
Describe flat pedals.
Platforms for feet with pins for grip and easy foot removal
What is a key advantage of flat pedals?
Easy to get feet off quickly when needed
What materials can flat pedals be made from?
Aluminum, magnesium, and plastic
What are clipless pedals?
Pedals that secure shoes to the pedal for better power transfer
Why are clipless pedals called ‘clipless’?
They evolved from earlier designs that had straps and foot cages
What is a major benefit of using clipless pedals?
Allows for power application during both upstroke and downstroke
What is a downside of clipless pedals?
Risk of falling if unable to unclip quickly
What are the main components of a mountain bike wheel?
Hoop, spokes, and hub
What is the function of the hoop in a bike wheel?
It forms the structure of the wheel and connects to the spokes
How many spokes do most bike wheels use?
Typically 32 spokes
What is the purpose of the spokes in a bike wheel?
Provide strength and connect the hoop to the hub
What is the role of the hub in a bike wheel?
Connects to the hoop and allows the wheel to spin freely
What is the freewheel in the rear hub used for?
Transfers power by locking when pedaling forward and spinning freely when pedaling backward
What factors influence tire choice for mountain biking?
Trail characteristics and riding style
What types of terrain should influence tire tread patterns?
Mud, sand, rocks, loose dirt, hardpack
How does tire width affect performance?
Wider tires provide better grip for technical terrain but increase resistance
What is the difference between mechanical and hydraulic brakes?
Mechanical uses a cable; hydraulic uses brake fluid
What does modulation refer to in braking systems?
Control or fine tuning of stopping power
What is the function of the rotor in a disc brake system?
Attached to the hub, it is clamped by brake pads to slow the bike
When should brake pads be replaced?
When the thickness is down to about the thickness of a dime
What is the typical cost range for a good set of clipless pedals?
Around $60
Fill in the blank: Flat pedals are often used by _____ riders.
downhill
True or False: Hydraulic brakes require regular bleeding of brake fluid.
True
What materials are commonly used for bike grips?
Rubber, foam, and plastic
What is the purpose of grips on a bike?
To provide comfort and control while holding the handlebars
What is the price range for mountain bike tires?
$50 - $100 each
What type of grips offers more cushioning?
Thicker grips
What type of tire compound is best for rocky areas?
More durable compound
What is double ply in mountain bike tires?
Extra material for added strength
What might happen if brake pads wear down too much?
Damage to the rotor
What is a common issue with mechanical brakes?
Cables can stretch and get dirty
When should brake pads be replaced?
When the thickness of the pads gets down to about the thickness of a dime.
This indicates significant wear and potential loss of braking efficiency.
What is the average cost of a set of brake pads?
$20.
Prices may vary based on brand and type.
What are the two main types of brake pad materials?
- Metallic (sintered)
- Organic
Each type has distinct performance characteristics.
What are the advantages of metallic brake pads?
- Good for wet and dirty conditions
- Generally last longer than organic pads.
They contain a metal compound.
What are the advantages of organic brake pads?
- Better stopping power
- Better heat dissipation
- Quieter than metallic pads
They are softer than metallic pads but do not last as long.
What is the function of the caliper in a braking system?
Houses the brake pads and squeezes them against the rotor to slow the bike down.
The caliper operates using hydraulic fluid.
How does the brake lever system work on mountain bikes?
The left lever controls the front brake and the right lever controls the rear brake.
This is opposite of most motorcycles.
What is brake fade?
When the brakes get hot and don’t work as well as they do when cooler.
This can affect braking performance.
What is the significance of handlebar width on mountain bikes?
Affects bike handling and stability at high speeds.
Wider handlebars provide more leverage when turning.
What is the commonly preferred width for mountain bike handlebars?
760mm.
Downhill mountain bikers may prefer widths of 780-800mm.
What does handlebar rise refer to?
The angle at which the handlebars rise from flat, measured in degrees.
Average rise is typically between 10-30 degrees.
What is backsweep in handlebars?
The angle at which the bars swoop toward the back of the bike.
It affects rider comfort and control.
What is the most common diameter for mountain bike handlebars?
31.8mm.
Recent trends are moving towards 35mm for greater strength.
What is a dropper seatpost?
A seatpost that allows the rider to raise and lower the seat height for various riding conditions.
This enhances performance during climbs and descents.
How are modern dropper seatposts typically actuated?
Mechanically, with some models using hydraulic fluid.
A lever is usually mounted on the handlebars.
What is the function of the seatpost shaft?
The part that goes up and down while the rest of the seatpost remains fixed in position.
It allows for adjustable seat height.
What is the range of lengths for dropper seatposts?
125mm up to 240mm.
Choosing the correct size is essential for proper fit.
What is the disadvantage of having a seatpost that is too short?
It will not allow the seatpost to go down as far in the lowest position.
This can hinder performance and comfort.
What is the recommended amount of water to drink while riding?
About 20 ounces per hour.
What is a hydration pack and why is it useful?
A hydration pack can hold more water than a bottle, making it useful for long rides.
True or False: You should only drink water when you feel thirsty during a ride.
False.
What should you drink after a ride to recover lost fluids?
Water and possibly a sports drink for electrolytes.
What are electrolytes and why are they important during exercise?
Electrolytes help muscles and nerves function properly and are lost through sweating.
Name a popular drink that replenishes electrolytes during exercise.
Gatorade.
What are electrolyte tablets used for?
They are dissolved in water to replenish electrolytes during rides.
What do energy gels typically contain?
Maltodextrin, fructose, electrolytes, and amino acids.
Fill in the blank: Gels can also contain ______ for an extra energy boost.
caffeine.
What are two alternatives to gels mentioned in the text?
Chews and energy or protein bars.
What is a benefit of bringing fruits like bananas on a ride?
They provide potassium, magnesium, and carbohydrates.
What is a downside of bringing bananas on a ride?
They take up room in your pack.
What type of nuts are recommended for trail food?
- Almonds
- Pistachios
- Walnuts
- Macadamia
- Peanuts
- Pecans
- Hazelnuts
- Brazil Nuts
What is trail mix and why is it a good snack?
Trail mix includes a variety of nuts and dried fruits; it’s nutritious and easy to carry.
What is a quick snack option mentioned that is high in protein?
Beef jerky.
True or False: A peanut butter and jelly sandwich is a good pre-ride snack.
True.
What can protein shakes be made from?
Fruit, yogurt, or protein powder.
What is a good recovery drink after a ride?
Chocolate milk.
What should you consider when choosing energy or protein bars?
Look for bars that are nutritious and not just high in sugar.
Fill in the blank: Dehydrated fruits can contain a lot of ______.
sugar.
