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MTB > MTB Skills (Outdoor) > Flashcards

MTB Skills (Outdoor) Flashcards

1
Q

Front wheel lift

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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2
Q

Stomp

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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3
Q

Roll off a drop, slow, two ways: quick drop arms meeting ground, and just butt back on the bike

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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4
Q

Hopping off bike, both sides, both feet down or halfway up, off back

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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5
Q

Loading and unloading

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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6
Q

Butt buzz

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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7
Q

Low drop off front wheel lift only, both tires hitting at the same time - Rock Solid Drops Practice 2.1

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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8
Q

Leg extension with stomp and FRONT WHEEL LIFT, pulling brake every time - Bunny Hop 6

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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9
Q

Spinning one footed, smooth and even - 12 Ride Flat Pedal Ride #3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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10
Q

Low drops- ride as SLOW as I can while maintains equal wheel landing; don’t resort to manual but keep front wheel lift only - Rock solid drops 2.3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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11
Q

Break down initial move for bunny hop into parts:
Just do front wheel lift, leg extension with hips horizontally back, stomp, and leg extension with stomp together

Finally, all parts together

Bunny hop 6.5

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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12
Q

Ratcheting: ratchet from cone to cone in a figure eight, both feet forward - 12 Ride Flat #4

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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13
Q

Feet off and knee out: riding very slow, practice taking each foot off and sticking out and leaning bike other direction; also practicing bringing knee out and tilting foot to counter balance - 12 ride flat #4

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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14
Q

Rock Solid Drops: Do some drops working on not being a stiff rider - be fluid - Rock Solid Drops Stiff Rider

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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15
Q

Manual front wheel lift to brake: conditioning-just another 5 minute ride doing repetitive short low manual lifts - Bunnyhop 7

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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16
Q

Flat pedal corners - jogging past turn a corner dabbing the inside foot, both directions; also hovering and scraping foot - Flat pedal ride 5

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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17
Q

Flat pedal cornering slide: on gravel or dirt carve a corner and use rear break to slide while bringing down inside foot. Increase speed. -Flat pedal ride 5

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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18
Q

Flat pedal drifting: on gravel or dirt, carve a corner at faster speed or tighter until one or both wheels break free and put down inside foot - Flat pedal ride 5

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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19
Q

Drops trail opportunities- ride trails and around yard looking for medium to low, slow to medium speed drops - rock solid drops practice 2.4

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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20
Q

Calf raises, foot forward and back, noticing ankle movement and strength - 12 Ride flat ride 6

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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21
Q

Rear wheel unweight with feet forward and back on pedals- 12 ride flat ride 6

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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22
Q

Simulate bunny hop with handlebars off the bike - bunny hop 10 a beautiful

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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23
Q

Flat pedal- ride rollers/pump track experiencing foot pedal connection - 12 ride flat pedal ride 7

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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24
Q

Flat pedal- ride trail exploring pedal connection -12 ride flat pedal ride 7

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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25
Q

Bunny hop - practice rear tire compression trying to maximize rear shock then a gentle unweight- not rear lift yet. Bunny hop 11

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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26
Q

Drops- do drops focusing on fwl while moving butt slightly back to counterbalance - rsd classic fwl deeper l21

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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27
Q

12 Ride flat - ride some drops and bumps to get air and watch keeping feet on pedal - 12 ride 9

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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28
Q

Knees, downward dog classic fwl and manual infused fwl - rock solid drops pract 3.1

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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29
Q

Rear wheel lift, not height, controlled, maintaining connection between bars and feet, slightly twisting bars- bunny hop 13

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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30
Q

Saying 1…2… do a manual fwl followed by a classic rwl, bringing them closer into one move. Stay grounded though. BH 14

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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31
Q

1…2… manual fwl and classic rwl over a stick practicing aim, staying grounded- bh 14

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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32
Q

Flat ground manual fwl. Make a line or put down cones. Start by doing classic fwl at the line. Slow down until not passing line with rear wheel before front comes down. At that speed, add a little manual infused fwl to suspend front tire. Make sure I’m back in neutral position when tire hits. RSD Pract 3.2

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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33
Q

Level lift- load both tires and unload, bringing both off the ground and landing at the same time - BH webinar important

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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34
Q

Practice going between small classic fwl and small manual fwl. BH webinar important

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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35
Q

Practice going from a mini manual fwl to a level lift/hop and back again. BH webinar important

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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36
Q

Blend together a mini manual fwl and level lift hop into one; more hop than fwl. BH webinar important

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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37
Q

With the blend of a mini manual fwl and the level lift hop, work on extending time where front wheel is off the ground longer before rear wheel leaves ground BH webinar important

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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38
Q

Low drop manual infusion, make sure to come back to neutral position right as rear tire leaves drop - rsd pract 3.3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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5
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39
Q

Blending mini manual infused fwl and level hop, focus on making sure the leg extension of the manual is the same extension that hops me into the air- bunny hop addendum ext

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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40
Q

On trail drops or my double drops, purposefully go slow to explore manual infused fwl - rsd pract 3.4

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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3
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5
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41
Q

Ride around loading and unloading at various intensities and speed of loading - Bpb 16.2

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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42
Q

Ride trails looking for small hills (pump), bumps, obstacles and load and unload, varying the speed I approach them and the size of hill - bpb 16.3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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43
Q

Fine tune rwl (don’t scoop up wheel with feet or collapse over front handlebars) by riding over a stick and lifting rear wheel over - bpb 23.2

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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44
Q

Bunny flop- manual fwl catapulting into classic rwl, front wheel landing first - bh 15

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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5
Perfectly
45
Q

Flop to flop- link one bunny flop straight into the next, on a rhythm. Start with regular small flops until I mess up, and work up to bigger flops. Make sure moving body back and forward. BH bonus drill

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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46
Q

On a trail with bumps and rollers, dynamically absorb them. Similar motion to bunny hop but not leaving the ground. BH 16

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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47
Q

Finding a speed hump or similar, use it to find the timing for jump starting bunny hop, hitting both wheels, and landing both wheels at the same time - BH 18

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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48
Q

Using the same speed bump to bump start a bunny hop, this time bunny hop over the speed bump without hitting it, landing both wheels at the same time - BH19

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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49
Q

Bunny hop curb- find a curb or a 4x4 and bunny hop, landing both wheels at same time - BH 21

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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50
Q

Ride trail experimenting with small bunny hops - bh22

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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51
Q

Riding a low drop, begin by doing a few drops normal, with small manual infused fwl. Become aware of the load and unload. Start to amplify the load through the pedals. As front wheel leaves the drop, bend legs, hips back, and drop body back to absorb the drop. Then work on extending bike down to ground. RSD pract 4.1

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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52
Q

Generate a high fwl manual, and without worrying about getting back wheel off the ground, swing your hips towards bars. BH 22.1

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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53
Q

While straddling the bike, practice spot shifting gears up and down. Use the seat against outside butt/thigh to keep bike from swinging into leg. BPB 1.1

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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54
Q

While stationary, do a rear wheel lift and spot shift while wheel is in the air - BPB web 1-10

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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55
Q

Finding a fairly steep but small rounded hill, explore hip to hands and hips back for bunny hop. Bring hips to hands standing tall with the manual fwl, then aggressively put hips way back (think butt buzz) and bring feet way up (knees bent) to get rear wheel height. Practice on the hill to help with safety. BH 22.2

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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56
Q

From both sides of the bike, perform a beside-the-bike spot shift up and down. Lean the saddle against you to keep from swaying and use outside foot to pedal. BPB 1.2

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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57
Q

Riding off- practice straddle spot shift to easy gear, positioning right pedal into 2:00, pedal down and push off with left foot. BPB 1.3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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58
Q

Practice riding off, only with saddle at different heights and seated with saddle at different heights. BPB 1.3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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59
Q

Practice spot shifting and riding off while starting on a hill. BPB 1.3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

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60
Q

BH height - using a bunny hop bar, slowly increase height of BH. Remember to get butt/hips back. Saddle should almost hit chest. BH 23

A

5 minutes.

-2: 6” I’ve figured out what to practice and tried for 5 minutes.
-3: 12” I feel some sense of accomplishment
-4: 18” After some warmup or practice, I am getting it most of the time, with conscious effort
-5: 24” I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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61
Q

Bunny hop distance-using cones or markers on ground, extend bunny hop distance until over 3’ and 12” high at center. Keep trying to extend length. Biggest difference is speed. BH 24.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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62
Q

Saddle up. Pedal as slow as possible, smoothly, in easiest gear. Work on not flopping bars back and forth but well balanced. Start seated, move to standing. Bpb 2.1

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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63
Q

Saddle up. Pedal as fast as possible, smoothly, in easiest gear. Do it seated, then standing. Work on speed and smoothness. Bpb 2.2

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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64
Q

Bunny hop steep slope - find a short steep trail section like the face of a tabletop and using the bunny hop motion, flow over it. Don’t have to get air-just feel what it’s like to conquer the short steep section in a flowy way with bunny hop motion. BH 25

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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65
Q

In hardest gear, begin pedaling until smoothly spinning fast. Do both seated and standing. Bpb 2.3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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66
Q

In hardest gear, pedal as slowly as possible. Standing and seated. Bpb 2.4.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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67
Q

Hit medium height drop. No additional instruction except need more speed. Rsd pract 5.1

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

How well did you know this?
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68
Q

BH side to side over a 2x4, both directions BH 26 align

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

69
Q

BH onto a raised wide wood BH26 align

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

70
Q

Roll along and alternate between front and rear only braking BPB 3.1

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

71
Q

BH straight into a manual BH 27

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

72
Q

Alternate braking: wrongly pulse rear to stop and rightly modulate rear to stop , seated and standing adding speed BPB 3.2

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

73
Q

Alternate braking: wrongly pulse front to stop and rightly modulate front to stop , seated and standing adding speed BPB 3.3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

74
Q

Alternate pulsing and modulating both brakes at the same time, sitting and standing, increasing speed BPB 3.4

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

75
Q

Bunny bump- using a root or bump, try to bunny hop over a small mound or up a small hill - BH Bunnybump

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

76
Q

From standing position, level pedals, modulate both brakes to a stop, linger, then dab the rear foot to the ground BPB 4.1

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

77
Q

Standing, roll slowly, and practice ratcheting Trackstands T2

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

78
Q

From standing position, dropped pedals, modulate both brakes to a stop, linger, then dab left foot to the ground; practice with right foot dabbed BPB 4.2

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

79
Q

On a low drop or low medium drop, intentionally land rear wheel first, then front wheel first, then simultaneously RSD pract 5.2

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

80
Q

Standing and taking turns with dominant and nondominant foot forward, practice ratcheting up a slope while turning left and then right. Trackstands T3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

81
Q

Strato dab: while rolling slowly, take a foot off to dab once or twice and keep pedaling; try both sides 4.3 bpb

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

82
Q

Create a bump on the edge of a drop, practice higher speed (classic front wheel lift) and lower speed (manual front wheel lift) over the bump and drop; can try lifting the front wheel a little sooner, absorbing the bump, or using the bump to bump the front wheel up as part of the lift RSD pract 5.3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

83
Q

Track stands T4: Ratchet with both feet forward as tight of a figure 8 as possible.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

84
Q

Take the strato dab to a trail: rolling along a moderate slope up and down, dab while riding slowly BPB Dabble

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

85
Q

3/4 pedal stroke drop practice: set out two cones on ground signifying a drop. Roll towards it slowly, bring rear foot up to the top of the stroke, pause. Start 3/4 stroke so that finishes with pedals level, paused, as rear tire leaves the drop cones. RSD pract 6.1

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

86
Q

Track stands T5: ratchet across a hill, turning back and forth, come to a momentary stop, and then begin again.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

87
Q

Standing and seated foot twisting: twist feet forward and backwards while riding up and down hills, noticing where it feels most comfortable BPB 5.1 and 5.2

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

88
Q

3/4 pedal stroke lift: use the cones on the ground to signify a drop. Use the 3/4 pedal stroke to trigger a front wheel lift while going off the cone drop. RSD pract 6.2

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

89
Q

Track stands T6: set up a few cones, ratchet cones between wheels, adding a momentary stop; move closer together as I get comfortable

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

90
Q

Pigeons and ducks: explore toe-in and toe-out positions; find the sweet middle (slightly out?) BPB 5.3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

91
Q

3/4 pedal off low drop: utilizing a 3/4 pedal stroke and the ensuing front wheel lift, start doing it off a curb height or low drop RSD pract 6.3

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

92
Q

Track stands T6: set up a few taller water bottles instead of cones, ratchet bottles between wheels, adding a momentary stop; move closer together as I get comfortable

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

93
Q

Positioning foot in three positions, experience range of up down ankle movement and how it feels on a sudden weight drop/loading the pedals: pedal at the toes, pedal under center of foot, pedal just forward of midfoot BPB 5.4

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

94
Q

3/4 pedal stroke low drop, gears: do a 3/4 pedal stroke low drop using a typical 1:1 gear tooth ratio. Then shift one gear harder and repeat. Continue. Notice the changes needed to help pop the wheel up when going off the drop. RSD pract 7.1

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

95
Q

RSD next: mod 7 breakout

A

Watch the video.
Add any skills, zero or many, to the Brainscape cards, purple.
Add in the next video for this RLC group.

96
Q

3/4 pedal stroke low drop, gears: do a 3/4 pedal stroke low drop using a typical 1:1 gear tooth ratio. Then shift one gear easier and repeat. Continue. Notice the changes needed to help pop the wheel up when going off the drop. RSD pract 7.1

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

97
Q

Find a slight uphill, turn wheel up slope, allow gravity to roll slightly backwards, move whole body back too; BBS T7

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

98
Q

BPB 6.1: roll with saddle up, drop it, stand, raise it; work on quickly dropping saddle down

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

99
Q

RSD 7.2: on a lower drop, practice 3/4 pedal stroke drop only with center of mass too far forward, then too far back, then just right

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

100
Q

Find a bumpy trail with roots and rocks, slow way down, taking all the bumps slowly using momentum to roll through while standing up, ratcheting; BBS T8

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

101
Q

BPB 6.2: Practice incrementally and randomly adjusting saddle up and down

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

102
Q

RSD 7.2: on a drop, use 3/4 pedal stroke drop, intentionally have center of mass too far back, then when launching off drop, throw mass forward, increasing distance you travel off drop

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

103
Q

On a smooth uphill, ratchet back and forth several times, then ride off; BBS T9

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

104
Q

BPB 6.3: maintain a smooth and steady cadence while operating dropper post up and down

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

105
Q

RSD 7.2: using a 3/4 pedal stroke off a drop, start the pedal stroke and then slow it down before finishing, which decreases the distance travelled off drop

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

106
Q

Track stands T10: work on smaller movements. Use knees, shoulders and tilting feet or even taking feet off to save balance.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

107
Q

BPB 7.1: pedal seated, then coast seated, level pedals

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

108
Q

RSD 7.3: do the 3/4 pedal stroke technique off a MEDIUM height drop

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

109
Q

Track stands T11: Practice a big slow breath in and out, tall posture, shoulders back, while in a track stand, then take off

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

110
Q

BPB 7.2: pedal standing, then coast standing, level pedals

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

111
Q

RSD Mod 8 Drop Amp: Bunny hop off a drop

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

112
Q

Track stands T12: find a post, tree, large rock; turn front wheel with pressure against the obstacle with calm upper body. Look up and around. Make the obstacle smaller - a short piece of wood.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

113
Q

BPB 7.3: start seated pedaling, shift harder gear and drop post, standing pedaling, standing coasting, raise dropper and seated coasting; repeat

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

114
Q

RSD Mod 8 Hopping Tech: rolling down a slope, do a double wheel level hop, pretending to hop over a drop or hole in the slope

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

115
Q

Track stands T12: cross a log/piece of wood and place pedal onto the wood and come to a momentary stop. Then ride off. Also ride alongside of the wood, stopping with pedal on top.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

116
Q

BPB 7.4: riding different shape and patterns, move between seated and standing, pedaling and coasting ride modes, shifting gears, braking, dropping post, etc

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

117
Q

RSD Mod 8 Hopping Side: rolling along a curb or raised platform, perform a level lift hop off sideways

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

118
Q

Track stands T13: bring in the front brake. Utilizing a slight bend in arms and hips, push body backwards against front brake. Make sure full body moves back with the bike.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

119
Q

BPB 8.1: rolling along, get as tall as you can; second get as low as you can hinging at the hips

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

120
Q

RSD Mod 8 Tech: do a 3/4 pedal off drop but at last moment hit rear brake

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

121
Q

Track stands T14: work through track stands while seated, front tire turned in both directions

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

122
Q

BPB 8.2: drop saddle, roll along, move hips to cockpit, then move hips back as rear as possible, alternate

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

123
Q

Wheelies 2: sitting back in the saddle, bring the chest forward, create rearward moment by bringing it back, power pedal down one stroke allowing the tire to come up; let it fall, and repeat. Reminder: don’t pick up front wheel by bending arms (front wheel lift).

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

124
Q

Track stands T15: standing track stand = foot left - wheel left, foot left - wheel right, foot right - wheel left, foot right - wheel right; do in one spot (rear break to back pedal if needed)

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

125
Q

BPB 8.3: rolling along, seat down, rotate body if clockwise and counter circle - forward, up, back, down

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

126
Q

Wheelies 3: always with finger on rear brake, do a two-stroke wheelie. Count 1, 2. Don’t worry about height. Upper body: chest back, arms straight.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

127
Q

Track stands T17: standing one-handed, switch hands

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

128
Q

BPB 8 Stand Up: off the bike practice hip hinge - grab a stick as handlebars, position feet as on pedals, butt back and chest down keeping stick stationary

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

129
Q

Wheelies 4: sit on the saddle, without using the arms but keeping them straight and hanging off bars, rely only on pedal stroke to lift front wheel. Helps teach correct arm and torso position once up on the back wheel.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

130
Q

Track stands T17: seated one-handed track stands, switch hands

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

131
Q

BPB 9.1: roll along and perform bike lean left and right, bending elbows and shoulders. Knees wide. Just bike move and keep body centered and steady.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

132
Q

Wheelies 4: using a one-two pedal stroke front wheel lift, grab the rear brake and repeat

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

133
Q

Track stands T17: seated one-handed track stands with a foot on tire (tire edge closest) instead of using brake/pedal for movement

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

134
Q

BPB 9.2: instead of leaning the bike, now lean only mostly your body from side to side, shifting hips, trying to keep bike upright as best as possible.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

135
Q

Wheelies 5: Wheelie one stroke then brake, wheelie two strokes then brake, wheelie three strokes then brake, then repeat

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

136
Q

Track stands T17: Seated one-handed track stand with both feet on tire

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

137
Q

BPB 9.3: Combine bike and body leans - coasting with level pedals, lean bike, then drop opposite pedal to increase range, then add body lean, and loosen fingers for more extension. Maintain a straight line coasting.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

138
Q

Wheelies 6: on a grassy uphill, practice 1 or 2 strokes and eventually max out a wheelie up the hill

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

139
Q

Track stands T17: jump on and off bike while in a classic track stand

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

140
Q

BPB 9.4: Tree dodge - choosing a target like a tree or driveway pole or two, ride towards and dodge it by leaning the bike, keeping the tires going straight. Dodge both directions.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

141
Q

Wheelies 7: Practice pulling up and all the way through float zone and jumping off the back of the bike.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

142
Q

Track stands T16: pop front wheel up onto a ledge and come into a track stand.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

143
Q

BPB 9.5: body twist - roll along, bend knees little and twist hips one way and shoulders another. Alternate sides twisting.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

144
Q

Wheelies 7: Pull up intentionally into the float zone and grab brake back down.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

145
Q

Track stands T16: become comfortable in a track stand with front tire pushed against a vertical wall while on flat ground, brakes off, using pedal pressure

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

146
Q

BPB 9.6: lean side to side but in a SEATED coasting ride mode

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

147
Q

Wheelies 9: pop up in a wheelie. Turn handlebars (and chest and shoulders) one direction until you fall. And the other direction.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

148
Q

Track stands T16: roll towards a vertical wall slowly. Use a soft pedal punch to bring front tire up landing it on the wall with brakes on. Twist front wheel side to side to maintain balance. Let brakes off and roll down and ride away. Work toward lowering down into a seated position.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

149
Q

BPB 10.1: on grass or uphill, standing, ratchet, pedals never in a vertical position; explore gear range

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

150
Q

Wheelies 9: pop up in a wheelie. Focus on utilizing the turning of the handlebars to help offset balance.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

151
Q

Track stands T16: do a vertical wall track stand, but then roll up and down wall in that track stand.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

152
Q

BPB 10.2: practice short stroke ratchets and increasing to long stroke ratchets, former being front foot starting just slightly about horizontal; longer full ratchets (but not completely vertical) are preferred.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

153
Q

Wheelies 10: in a wheelie, focus on knees. Move knees so much as to need foot tilt.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

154
Q

Track stands T18: Fakie.
Practice track stands with non-dominant foot forward.
Do larger and larger roll backs.
Do a 180 degree pedal roll back. Then back forward. Repeat.
Make sure full body is also rolling back, not just pedals.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

155
Q

BPB 10/3: complete full ratchet strokes, starting stroke gently and increasing power fourth into the stroke; can feather brakes to help accentuate smooth increase of power.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

156
Q

Wheelies 10: in a wheelie, focus on having knees out from the beginning to maintain balance, instead of fixing balance.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

157
Q

Track stands T18: Fakie
From a track stand, roll back a full pedal revolution 360 degrees, then back forward, and repeat.
Make sure full body is also rolling back, not just pedals.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

158
Q

BPB 10.4: do ratchets in figure 8 pattern

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

159
Q

Wheelies 11: pop into a wheelie and intentionally get into each of the 4 float zones -

0 - just below front edge where I will constantly have to accelerate
1 - front of float zone, best
2 - center of float zone where I will feel very floaty and woobly and lose speed
3 - back of float zone where I’ll need to use a lot of rear brake slowing me down

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

160
Q

Track stands T18: Fakie
Roll back further than one revolution, focussing on counter steering.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

161
Q

BPB 10.5: ratchet while seated, and in figure 8

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

162
Q

Wheelies 13: focus on engaging core of body to maintain balance in a wheelie. This includes butt shifting and flexing, and shoulders.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

163
Q

Track stands T18: Fakie with 180 degree turn.
After rolling back a few revolutions, turn bars sharply so turn about 90 degrees, sharply push pedals forward into a slight front wheel lift and finish turning the full 180 degrees. Roll off forward.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

164
Q

BPB 11.1: Challenge drill - bike in hardest gear, saddle down, bike laying on side. Run to bike, spot shift into easiest gear, mount and raise saddle, staring seated shift towards hardest gear, drop saddle and finish shifting to hardest gear; brake to stop and lay bike down. Pick bike up, turn it around, mount and raise saddle, smoothly shift towards easiest gear, drop saddle and stand and continue shifting easier. Coast to stop and lay bike down.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

165
Q

Wheelies 14: do a wheelie and use the rear brake constantly / leave it on while riding a wheelie during this practice. Be dragging the brake before popping up into wheelie.

A

5 minutes.

-2: I’ve figured out what to practice and tried for 5 minutes.
-3: I feel some sense of accomplishment
-4: After some warmup or practice, I am getting it most of the time, with conscious effort
-5: I can do the skill first time without practice and it feels like a habit; or 10 times in a row; or for a certain period of time; flawless

Now, just do the skill but not 5 minutes, unless feeling rusty.

166
Q

BBS next: H1

A

Copy from indoor

Watch the video.
Add any skills, zero or many, to the Brainscape cards, purple.
Add in the next video for this RLC group.

167
Q

BPB next 12 reactionary

A

Copy from indoor

Watch the video.
Add any skills, zero or many, to the Brainscape cards, purple.
Add in the next video for this RLC group.

168
Q

Wheelies next 15

A

Copy from indoor

Watch the video.
Add any skills, zero or many, to the Brainscape cards, purple.
Add in the next video for this RLC group.

MTB (5 decks)

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