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MTB Flashcards

1
Q

When trying new trails, leave it to the __

A

Early mornings or evenings when there are less people on the trail

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2
Q

Before starting or entering a trail, have a __

A

Glance behind you to make sure no one is coming

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3
Q

When slowing down or stopping on trails, __; think about

A

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

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4
Q

When riding trails, try to leave a generous

A

Amount of space between you and the riders in front

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5
Q

To pass, __
Blue and easier trails, _ have the right of way
Black and above __have the right of way

A

Politely let the rider in front know your intentions and wait for them to pull over
Slower riders
Faster riders

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6
Q

__ causes trail deterioration. Don’t do it.

A

Skidding

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7
Q 
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
A 
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
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8
Q 
Point out: 
1 steerer
2 crown
3 stanchion
4 arch
5 slider
6 dropout
7 reservoir 
8 preload collar
9 coil spring
A 
1 steerer
2 crown
3 stanchion
4 arch
5 slider
6 dropout
7 reservoir 
8 preload collar
9 coil spring
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9
Q

Extended leg is bent about _ at full extension

A

30 degrees

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10
Q

Foot is _ or _

A

level; pointed slightly down

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11
Q

Front of knee is _ when pedal is at 3 o’clock; otherwise adjust _

A

above end of crank arm; saddle

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12
Q

Arms with elbows slightly bent are at _ degrees to torso

A

90

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13
Q

Saddle should be _

A

level

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14
Q

Most riders should start with their handlebars _ saddle height

A

at or slightly above

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15
Q

Brake levers should be positioned: (position, angle, reach)

A

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

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16
Q

Name important regular maintenance:

A

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

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17
Q

If a rider’s seat interferes with good form, you should _

A

lower the seat until proper movement and form is a habit

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18
Q

From head down, recite the attack position

A 
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
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19
Q

Keep feet _ with cranks

A

parallel

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20
Q

Problem: arms are getting tired and eyes are rattling in your head at every bump

A

too far forward. shift hips back until your palms stop pressing on the bars and your hands are weightless

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21
Q

Problem: when hit water bars or obstacles at speed, downhill, you feel the back end kick up to buck you over

A

you’re too far back. shift hips forward until fingers stop pulling on the bars and hands are weightless

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22
Q

Problem: shoulders and triceps get tired when climbing

A

you’re slumping and putting too much weight on your bars. sit up straighter and put more pressure into the pedals

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23
Q

Problem: on steep, seated climbs, your front tire wanders around like a balloon on a windy day

A

your weight is too far back. crouch low and pull yourself forward until the front tire starts to track

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24
Q

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

A

relax and look as far ahead as possible; maybe speed up a little

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25
Q

Stand on your _, use your _ only for loose control, use your _ only for rest and control

A

pedals, handlebars, saddle

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26
Q

Rolling:

A

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

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27
Q

What is the cadence I should aim for?

A

80-90 rpm

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28
Q

Describe the ankle when pedaling

A

heel down across the top and driving down, toe down across the bottom and coming up, about 20 degrees rotation

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29
Q

Describe a pedal rotation

A

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

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30
Q

Problem: rear tire skids

A

you are too far forward; squeeze brakes slowly; heavy feet light hands

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31
Q

Problem: front tire skids

A

weight might be too far back; shift forward until weightless hands; ease off brakes

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32
Q

Problem: on rough terrain your front wheel gets stuck and pitches you forward

A

use brakes in smooth sections but do not use them while front wheel rolls over the rough parts

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33
Q

Problem: going downhill, knuckles ache and backs of forearms burn

A

adjust brake levers closer to grips so don’t have to reach so far

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34
Q

Problem: you can’t stop self from braking in a downhill turn

A

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

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35
Q

Problem: you can’t stop self from braking in a rocky rooty section

A

slow way down before section so not afraid of speed then DO NOT brake, pump bumps

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36
Q

Problem: you drag the brakes at half power slowing down slowly

A

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

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37
Q

Problem: you are always grabbing brakes for no reason

A

learn to brake very hard in shortest distance and instead focus on pumping trail

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38
Q

Problem: you are struggling on the climbs

A

watch form, open upper body, lighten hands, spin smooth fast circles

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39
Q

What is the position for best braking?

A

Get back. Rotate feet and cranks back. Keep weight perpendicular to crankset.

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40
Q

When it’s time to go slow, _. Get it done. Get back to riding.

A

brake hard

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41
Q

Brake _ rocks, ledges, turns. Not on them.

A

before

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42
Q

Practice braking _ _ section

A

once per

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43
Q

Drive the braking force _, and keep hands _

A

into your feet, weightless

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44
Q

Only use _ to brake

A

one finger

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45
Q

What 4 points are essential in every turn?

A 
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)
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46
Q

When leaning your bike into a turn:

A

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

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47
Q

Problem: when you start a turn, you go kind of straight and then turn hard and crash

A

enter in low attack position, lean bike and let bars turn

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48
Q

Problem: you feel yourself falling to the inside of a turn

A

you’re leaning too much for your speed and tightness of turn, lean less or go faster

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49
Q

Problem: you blast straight through the turn

A

lean bike more, slow down, look where you want to go

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50
Q

Problem: front wheel washes out

A

don’t lean back so far, weightless hands, shift weight forward

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51
Q

Problem: trouble making flat and off-camber turns

A

lean bike more and weight the outside pedal

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52
Q

Problem: in berms you find yourself steering up the banks to stay on course

A

going too slow. Speed up or ride lower in the berm where it isn’t so steep

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53
Q

Problem: you freak out whenever your tires break loose

A

slow down or practice drifting

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54
Q

Problem: when you lean bike to the left, your seat hits your thigh and won’t lean

A

stand on right foot and rotate hips toward end of turn giving saddle room to move setting left thigh on seat

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55
Q

Problem: when you try to ride linked turns, your whole body goes up and down in and out of turns slowing you down

A

you are too high and stiff, get low, lean bike by straightening arms, head and torso staying as still as possible

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56
Q

Problem: you get bogged down on obstacles like rocks and logs

A

practice obstacles in isolation, keep tracking forward

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57
Q

Problem: you get caught in all the tight corners

A

follow a straighter line, the less you have to turn the better, get low and lean bike

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58
Q

Problem: you slow way down in rough sections where you can’t pedal

A

Pump the terrain

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59
Q

Problem: you get tense in certain situations

A

ride very slowly and strive for smoothness, then increase the speed gradually; think about pumping the terrain

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60
Q

The best line on a turn is

A

start wide, late apex, straight out as soon as possible

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61
Q

When turning, aim to feel _. This is a good indicator that you are leaning the bike and not leaning with the bike

A

the seat touch your inside leg

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62
Q

Problem: you feel like you’re getting beaten to death on rough terrain

A

shift weight to feet, loosen grip, relax upper body, look ahead, unload bike in rough situations

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63
Q

Problem: on rough terrain, you feel like you’re balling up and getting stuck

A

go faster, unweight bike

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64
Q

Problem: when going gets slick and loose you feel like a sick goose

A

expect your bike to slip

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65
Q

Problem: on loose ground, your front wheel digs in and pushes the dirt, sometimes catching it and pitching you forward

A

do not steer in loose dirt, lean; bring weight backward in attack position

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66
Q

Problem: on loose ground, front wheel skims over the surface and refuses to steer

A

weight is too far back, move forward for neutral hands, or even carefully press down on bars

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67
Q

Problem: having trouble holding a line

A

stay loose and look where want to go with additional momentum

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68
Q

Problem: going down rough terrain, bike feels like it won’t move around and you get pitched forward or can’t lean into turns

A

spread knees apart to let bike bounce around, lower seat

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69
Q

Problem: you get beaten up pedaling over rough terrain

A

get off saddle, put weight on pedals and let bike react,

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70
Q

On flat drop off landings, get your _ wheel down first

A

rear

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71
Q

On downhill drop off landings, get your _ wheel down first

A

front

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72
Q

Problem: You land hard and bottom out your bike.

A

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

73
Q

Problem: on low-speed drops, you land front wheel first, leading to head first landings

A

lean back more, get more pop with pedals and accelerate until both wheels leave takeoff at same height

74
Q

Problem: on high-speed drops to downhill landings, you land with rear wheel first and you front wheel slams hard

A

relax, when leave takeoff, match bike to landing, touching front wheel first

75
Q

Problem: when you lift front wheel, it only pops up for an instant

A

sharply push weight backward and pull on bars with straight arms. Don’t lift front with arms but with body mass moving back

76
Q

Problem: rear wheel seems stuck to ground

A

Load and unload pedals very sharply, in time with suspension

77
Q

Problem: when bunny hopping, rear wheel doesn’t go as high as front

A

master basic rear-wheel lift. push pull bars and load unload pedals. work on explosive power.

78
Q

Rough proper bike fit

A

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

79
Q

What are four areas you need to focus on in training?

A

Aerobic
Anaerobic
Flexibility
Off season resistance

80
Q

Which is more efficient: pedaling seated at higher cadence or pedaling standing at lower cadence

A

First

81
Q

What should tapering for a race look like?

A

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.

82
Q

Research strongly supports the use of ___ for improving human performance during endurance sports.

A

Caffeine

83
Q

What is the proper use of caffeine before an activity?

A

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.

84
Q

What are three things to check if getting hand numbness?

A

Front shock
Good padded gloves
Bike fit so relatively weightless on handlebars

85
Q

What should you check if getting groin numbness?

A

Saddle is horizontal
Better pair of shorts and chamois
Different saddle

86
Q

How should you contact your bike?

A

Heavy feet, light hands, attack position

87
Q

When you stand on your pedals, your weight runs through your bottom bracket and spreads about ___ to the front and rear wheels?

A

45/55

88
Q

How do you optimize traction when braking?

A

Shifting your weight back

Loading your tires as you brake

89
Q

In a consistent turn with good traction, how should you hit the corner?

A

Middle apex, enter from the outside with fast speed, carve in right at the middle, exit wide moderate

90
Q

In almost every turn, what is the fastest safest way to take it?

A

Lean bike more than body

91
Q

On turns, where should your pedals be?

A

Outside pedal down for long turns, flat and off camber turns, when you need to set a hard edge
Pedals level got short quick turns, rough ground that might catch a pedal

92
Q

Describe turning

A

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

93
Q

What’s two of the most important things to remember about turning?

A

Weight the outside tire

Don’t turn the handlebars but push down, leaning the bike under you

94
Q

On a drop, keep your __ up until your __ takes off

A

Front end

Rear end

95
Q

On flat landings, get your __ down first. On downhill landings, get your __ down first.

A

Rear wheel

Front wheel

96
Q

Keep __ ahead; never lock __ on anything

A

Scanning

Your eyes

97
Q

Quick bike fit

A

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.

98
Q

Good starting point for psi

A

Tubed 30

Tubeless 25

99
Q

Quick suspension setting

A

Roll around and hop and bounce on pedals. Rubber ring or zip tie should show 75-90% compression. Sitting should show 25%.

100
Q

Why might a trail head tip trap be bad?

A

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

101
Q

What is the reality of learning a new skill?

A

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.

102
Q

What do you do when a friend says follow me and just do what I do?

A

Ask to stop and watch at the tricky sections so you know what to practice for next time.

103
Q

When riding a steep slope, what is the best body positioning?

A

Depends on your speed, length of slope, and traction.

104
Q

How far you need to look ahead depends on _

A

skill level, trail type, and speed.

105
Q

How far should you drop your outside foot when cornering?

A

It depends on the type of corner.

106
Q

What is the best body position for attacking a trail?

A

There is no best position, the trail and features demand an ever changing positioning.

107
Q

What’s the main reason for riding better after buying a new bike, even if you’re unaware of it?

A

Expectations and visualizations (from dreaming about the bike).

108
Q

Do you have to crash in order to learn new skills?

A

No, but if a crash occurs it’s a valuable learning opportunity.

109
Q

When should you think about using your dropper post?

A

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

110
Q

Never coerce a student rider into

A

Doing something they dont feel ready to do

111
Q

Your riding ability relies on what three (four) things?

A

Skills
Fitness
Confidence
(Equipment)

112
Q

Tire pressure should range from about what for inner tubes and as low as what for tubeless?

A

30-40 psi

25 psi

113
Q

Which tire gets the most traction and so which brake should you squeeze harder?

A

Front

114
Q

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
A 
Before
Coasting; pedaling
Your pedals
Cross 
Right
115
Q

In sand, never __ or you will slide your back and around.

A

Stop pedaling 

116
Q

When you encounter roots at an angle, try to __ your front wheel and __ back wheel as much as possible

A

Pop over

Lighten

117
Q

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.

A

Stay in the saddle

Stand

118
Q

The way to spell care is

A

TIME

119
Q

Coach’s job:

A

To take you somewhere you want to go but you can’t get there yourself

120
Q

The goal is not to just make your athletes tired, but to make them ___ and get them ready for the battle called ___

A

Better
Life

121
Q

The sole purpose of training should be to:

A

Stretch their limits to get a result that gets someone closer to where they want to go

122
Q

As you are emptying the physical tank with workouts, a great coach is also filling the ___

A

Emotional tank to keep them focused and motivated

123
Q

Be great at throwing high ___

A

Fives

124
Q

Coach’s golden rule

A

You have to be more enthusiastic about someone else than yourself

125
Q

The five most powerful words a coach can say:

A

I am proud of you

126
Q

The first major ability of a coach is C__

A

Coachability-learning something new that is right and you do it

127
Q

The second ability of a great coach is A__

A

Availability

128
Q

__ win games, __ lose them. It’s important to know when to take the __ or accept __

A

Players
Coaches
Blame
Credit

129
Q

Have __: putting yourself in their shoes

A

Empathy

130
Q

When coaching, imagine these words on their forehead and never forget them while coaching.

A

Help me

131
Q

What is the Holy Grail of coaching?
Do ___

A

Do and say the right thing,
In the right way,
At the right time,
To the right person,
To get the right result.

132
Q

The best way for a coach to become stronger is to ___

A

Lift someone else up

133
Q

Empathy is about spending __ thinking about where someone is ___. Only then can you help them ___. And the only way to hear that is to ___.

A

Time
Coming from
Get to where they want to go
Take the time to listen

134
Q

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.

A

What they do when they are not with them

135
Q

A coach is a __ for the team. His best teaching skill is __.

A

Model
By example

136
Q

When modeling correctly, the coach sets the ___ for his athletes.

A

Values, standards, ad expectations

137
Q

As a coach you have to know __ before you can __

A

Where you are going
Lead anyone else there

138
Q

To lead someone, you first need your own __. That comes from the intersection of your __ and __.

A

Direction
Passion and purpose

139
Q

Passion puts you on your __.
Purpose keeps you __ when things get tough.

A

Authentic path
Moving down the road

140
Q

When you have people following you, you have to get good at getting __. It’s not about __, it’s about __.

A

Lost in the lives of those people
you, them

141
Q

For you to be a successful coach, you have to worry about making __

A

Other people successful first

142
Q

Bringing out the best in others requires a coach to __

A

Listen

143
Q

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 __

A

Enthusiasm
Motive
Interests

144
Q

The greatest victories will be victories over ___, reducing __ and __ while increasing __ and __

A

Themselves
Fear
Frustration
Confidence
Courage

145
Q

A coach should spend more time focused on the __ than the __

A

Small successes
Tiny mistakes

146
Q

If a coach sees something to be proud of, they should __. What gets rewarded will __

A

Let the athlete know about it immediately
Get repeated

147
Q

A coach should remember to keep training and competing __ and never forget that __ comes first

A

Fun
Family

148
Q

A coach should remember to keep training __, and never forget that __ comes first

A

Fun
Family

149
Q

Coaching is not about what you get, it’s about __

A

What you give back to future generations

150
Q

A coach is ultimately there to improve not just the skills for the sport, but also __

A

The skills for the game called life

151
Q

A coach has to teach with enthusiasm like ___, but remember to learn, train, love, and improve like __

A

There is no tomorrow
He is going to live forever

152
Q

G_T_K_ your athletes

A

Get to know

153
Q

What are some questions you can ask to get to know your athletes?

A

What do you want me to know right now?
I noticed __. What’s holding you back?
How can I help?

154
Q

A__ your athlete

A

Affirm

155
Q

What are some things you can say to affirm your athlete?

A

I’m glad you’re here today.
I am for you.
You matter to this team.
You are more than capable.

156
Q

C__ your athletes

A

Challenge

157
Q

What can you do to challenge your athletes?

A

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.

158
Q

In a turn, stay off ___

A

Your brakes

159
Q

In sand, shift ___, keep front wheel light, stay ___, steer ___ not your handlebars.

A

Your weight back
Relaxed
With your body

160
Q

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.

A

Character
Attitudes, behaviors
Legacy

161
Q

Mentor leadership is primarily concerned with building and adding __ to the lives of people in the process.

A

Value

162
Q

__ are ultimately what matter, with __ and with __

A

Relationships
God
Other people

163
Q

The key to becoming a mentor leader is __

A

Learning how to put other people first

164
Q

The question that burns on the heart of a mentor leader is

A

What can I do to make other people better, to make them all that God created them to be?

165
Q

Instead of asking how I can lead my team to success, ask __

A

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?

166
Q

Transformational coaches are __-__

A

Other-centered

167
Q

A transformational coach is dedicated to __ and __, viewing sports as a __ and __ discipline.

A

Self understanding
Empathy
Virtuous
Virtue giving

168
Q

A transformational coach is dedicated to __ and __, viewing sports as a __ and __ discipline.

A

Self understanding
Empathy
Virtuous
Virtue giving

169
Q

Primary coaching model DIG

A

Dignity
Integrity
Grace

170
Q

Sports are meant to be __ regardless of the score. Sports are a __ , an __ to play.

A

Enjoyed
Gift
Honor

171
Q

Transformational coaching is the most direct and powerful way to __ and convey __ and __ to young people

A

Connect
Empathy
Guidance

172
Q

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.

A

Relationships
Believe
Believe

173
Q

Fully dropping the outside foot in a corner is only used in __. However, a __ drop is still useful on most of the rest.

A

High speed smooth corners.
Slight

174
Q

Why do I coach?

A

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.

175
Q

More ___ equals more __

A

Reaching
Learning

176
Q

To learn something most effectively, practice it __ with __ between

A

3 times
10 minute break

177
Q

Practice R.E.P.S.

A

R- reaching and repeating
E- emotional engagement
P- purposeful and practical
S- strong speedy feedback

178
Q

Ask __ and __, a lot. Then, don’t swing for the fences, but make one good __ stick.

A

questions, listen
point

MTB (5 decks)

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