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MTB > Teaching Mountain Bike Skills > Flashcards

Teaching Mountain Bike Skills Flashcards

1
Q

What is a fundamental factor that every coach must consider?

A

Your concern for your athletes

This concern is crucial for developing a coaching philosophy.

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2
Q

What should a coach always strive to be when working with athletes?

A

Be yourself

Authenticity is important in coaching.

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3
Q

What is crucial to reward in a sport where only one rider wins?

A

The process, not the outcome

This encourages growth and effort among all athletes.

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4
Q

How should a coach treat riders of different skill levels?

A

With equal respect and attention

This promotes inclusivity and fairness.

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5
Q

What balance must a coach find with their riders?

A

Pushing improvement while honoring current abilities

Each athlete’s needs are different.

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6
Q

What life skills can being a mountain biker help young athletes develop?

A
  • Teaching life skills
  • Improving self-esteem
  • Building strong friendships
  • Living healthy lifestyles

These benefits come naturally through a well-run program.

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7
Q

What is the A-1 priority of a NICA coach?

A

Risk manager

Keeping athletes safe is paramount.

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8
Q

What role does a coach play as a role model?

A

Behaving professionally and using appropriate language

Coaches are emulated by their athletes.

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9
Q

What is a key motivational trait a coach should have?

A

Being STOKED

Enthusiasm is essential in motivating athletes.

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10
Q

What should a coach always have when organizing practices?

A

A plan

Consistency and record-keeping are important.

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11
Q

What must a coach assert when necessary?

A

Authority

Setting clear rules and expectations is essential.

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12
Q

What do riders need from their coach in terms of leadership?

A

Respect and structure

Teenagers thrive with clear parameters.

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13
Q

What is important for coaches to provide in terms of discipline?

A

Safety first

A safe environment fosters respect.

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14
Q

True or False: Being a great mountain biker is more important than being a great coach.

A

False

Coaching skills are vital for athlete success.

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15
Q

What combination of skills contributes to becoming a great mountain bike teacher?

A
  • Technical knowledge
  • People skills
  • Experience
  • Passion

These elements are essential for effective coaching.

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16
Q

What is essential for helping riders do their best?

A

A careful skills progression and an encouraging environment

This helps riders have fun while improving their skills.

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17
Q

What should coaches avoid when working with riders?

A

Coercing a rider into doing something they don’t feel ready for

Pushing too hard can lead to stress, poor performance, or injuries.

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18
Q

What happens when a rider feels stress?

A

The body and mind tighten up, making good riding almost impossible

This can lead to reinforcing bad habits or getting hurt.

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19
Q

What type of stress is considered ‘bad stress’?

A

Anxiety about failing, crashing, or getting hurt

Bad stress makes it difficult for riders to learn and enjoy the activity.

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20
Q

What is the role of a coach regarding rider emotions?

A

To keep riders in a positive frame of mind

It’s important to manage emotions to prevent panic.

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21
Q

What does ‘failing’ represent in the context of learning?

A

A chance to learn, improve, and have more fun

It’s important to celebrate the process rather than just the outcome.

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22
Q

What should coaches celebrate instead of just outcomes?

A

The process of trying, learning, and re-trying

This encourages a growth mindset among riders.

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23
Q

What type of praise should be given to riders?

A

Generous, specific praise

Coaches should highlight what riders are doing well and what they can improve.

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24
Q

How can a coach’s enthusiasm impact riders?

A

It can become contagious and encourage team riders to learn and excel

A positive attitude from coaches fosters a supportive learning environment.

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25
Q

What are the three basic types of learners?

A
  • Auditory learners
  • Visual learners
  • Kinesthetic/tactile learners

These categories help instructors tailor their teaching methods to accommodate different learning preferences.

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26
Q

What is the first step in the basic teaching process for riding skills?

A

Explain the skill, its use, and key dynamics.

This includes initiating a turn and the importance of balance and geometry.

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27
Q

What should an instructor do during the demonstration phase?

A

Show how to execute the skill clearly while talking and calling out important details.

Demonstrations should be from multiple angles for better understanding.

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28
Q

What is the purpose of the practice phase in teaching riding skills?

A

Encourage riders to perform the skill themselves in a safe area.

Instructors should provide constructive feedback during practice.

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29
Q

True or False: The best lessons always follow the sequence of Explain, Demonstrate, Practice.

A

False

Effective teaching may require mixing these modes based on the group’s understanding.

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30
Q

What should instructors focus on when teaching bike skills?

A

Teach, practice, and refine one sub-skill at a time.

This helps riders master individual components before integrating them.

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31
Q

What is an example of a sub-skill in riding?

A

Extending the inside arm to initiate a turn.

Focusing on sub-skills aids in the gradual mastery of complete skills.

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32
Q

How should instructors address riders who struggle with details?

A

Break down the skill to focus on individual body parts.

For instance, focus on the elbow position during a turn.

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33
Q

What is the benefit of encouraging riders to talk about their experiences?

A

It helps refine their position, technique, and approach.

Communication fosters a better understanding of challenges.

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34
Q

Fill in the blank: Riders can only learn _______ new element at a time.

A

one

This prevents overwhelming them with too much information.

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35
Q

What teaching method encourages riders to provide their own answers?

A

Teaching by inquiry.

This method engages riders and promotes critical thinking.

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36
Q

What should instructors tell athletes who focus too much on details?

A

To watch and feel the skill rather than overthink it.

This approach can help them learn integrated movements more effectively.

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37
Q

What is a key element to remember when teaching riding skills?

A

Make learning fun and engaging.

Enjoyment can enhance retention and motivation.

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38
Q

What is an effective strategy for initiating a turn on a bike?

A

Start with the lean of the bike.

Leaning is crucial for proper bike dynamics during a turn.

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39
Q

How can instructors help riders overcome mental blocks?

A

Instruct them to feel the skill rather than think about it.

This can lead to breakthroughs in performance.

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40
Q

What is the primary goal of a NICA coach regarding mountain bike injuries?

A

To minimize risk and avoid overly dangerous situations

Most mountain bike injuries are preventable.

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41
Q

What factors should be considered to minimize risk to riders?

A
  • Appropriate terrain and group intensity level
  • Pertinent skills
  • Experience
  • Adequate fitness
  • Sound judgment

These factors help ensure riders are prepared for the challenges they will face.

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42
Q

What should be avoided regarding terrain for mountain biking?

A

Riding overly steep or technical trails

Riders should not be goaded into taking big risks by the group.

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43
Q

Why is it important for riders to have pertinent skills?

A

To handle their bikes effectively in the terrain encountered

Riders should know what to do if they lose control.

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44
Q

What should be done if riders’ skills do not match the terrain requirements?

A
  • Change terrain
  • Have riders walk the section

Running with a bike is also considered an important racing skill.

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45
Q

How does experience affect a rider’s performance?

A

More time executing good skills increases likelihood of handling situations correctly

Experience helps riders react appropriately when faced with challenges.

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46
Q

What impact does fatigue have on riders?

A

Fatigue makes riders sloppy and prone to mistakes

Sound judgment is crucial for both the rider and coach.

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47
Q

What is the significance of skipping steps in skill development?

A

Skipping core skills compromises advanced skills

Every advanced skill is built upon mastered core skills.

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48
Q

What is the recommended approach to skill progression?

A

Start small and ensure mastery at each level before progressing

For example, riders should master 6-inch curbs before attempting 18-inch ledges.

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49
Q

What should the focus be on during practice?

A

Practice perfection and ensure core dynamics are consistent

This builds confidence for applying skills on real terrain.

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50
Q

When is it not advisable to try new skills?

A

At the end of practice when riders might be tired

Tired riders are more prone to crashing.

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51
Q

What is the attitude towards having fun in mountain biking?

A

Having fun is essential and should be emphasized

Enjoyment enhances the overall experience.

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52
Q

Why might experienced riders benefit from core skills training?

A
  • They may have bad habits that hold them back
  • They have a commitment to the sport
  • They possess awareness to learn quickly

Expert riders often gain more from these lessons than beginners.

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53
Q

How do beginning riders benefit from learning core skills?

A

They learn quickly without bad habits

This allows them to skip the trial-and-error process faced by experienced riders.

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54
Q

What is the relationship between mastering safe riding and teaching safe riding?

A

Mastering safe riding helps in teaching safe riding effectively

Lee teaches the basics at a NorCal Leaders’ Summit.

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55
Q

What document should coaches and riders review at the beginning of the season?

A

NICA’s ‘Trail Etiquette & Code of Conduct’ document

All participants are required to sign this at the start of the season.

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56
Q

What type of area is recommended for teaching new skills to riders?

A

Sterile area

A clean, plain, and least distracting area is ideal for focusing on specific skills.

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57
Q

Why is it important to choose practice venues that are not scary?

A

To avoid creating a negative experience for riders

Confidence in the terrain is crucial for a positive practice environment.

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58
Q

What is more important for racers than going big on challenging trails?

A

Carrying good speed on green trails

Most races are held on relatively tame terrain.

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59
Q

What should be avoided when practicing with a group of riders?

A

Trampling sensitive areas

It’s important to have enough space to accommodate all riders without damage.

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60
Q

What is a key aspect of visibility when practicing?

A

Good sight lines

Instructors should be able to see their riders over great distances.

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61
Q

What should you do before riding in a new terrain?

A

Pre-ride the area and come up with a teaching plan

Knowing the terrain is critical for safety and effective teaching.

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62
Q

List three of the IMBA’s Rules of the Trail.

A
  • Ride open trails
  • Leave no trace
  • Control your bicycle

These rules help promote responsible mountain biking.

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63
Q

What type of trails are considered the hallmark of mountain biking?

A

Cross country trails

These trails represent the type of terrain on which athletes will be racing.

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64
Q

What is an excellent alternative for improving spin and fitness when trails are too wet?

A

Riding on roads

It’s important to follow traffic rules while riding on roads.

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65
Q

What is discouraged on BMX tracks and pump tracks?

A

Airtime

Instead, riders should focus on pumptime to build skills and fitness.

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66
Q

What can be done in parking lots and open fields during practice?

A

Refine position, practice hard braking, and create makeshift slaloms

Open areas allow for a variety of drills and skills refinement.

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67
Q

What are the three main components of mountain biking ability?

A

Skills, Fitness, Confidence

These three components can be compared to the legs of a table.

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68
Q

What do skills in mountain biking allow you to do?

A

Do more on your bike and do it better

Skills include actions like pedaling smoothly, lunging up ledges, carving corners, and navigating through rocks.

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69
Q

How does fitness contribute to mountain biking?

A

Lets you execute your skills faster, harder, and longer

A good training program addresses mobility, strength, power, power endurance, and long-term endurance.

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70
Q

What is the role of confidence in mountain biking?

A

Allows you to make the most of your technical and physical abilities

Confidence helps with focus, resilience, and the ability to tackle technical descents.

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71
Q

What is compared to the fourth leg of the mountain biking table?

A

Equipment

This includes the bike, clothes, and protective gear, which should fit properly and be well adjusted.

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72
Q

Why should all three areas of skills, fitness, and confidence be developed together?

A

Each rider is only as strong as his or her weakest area

Focusing solely on fitness can neglect the development of skills and confidence.

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73
Q

True or False: The more fit you are, the less effectively you can practice skills.

A

False

Increased fitness allows for more effective skill practice.

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74
Q

Fill in the blank: The more skilled you are, the more _______ you can ride.

A

terrain

Riding varied terrain contributes to overall fitness.

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75
Q

What happens when you are more fit and skilled in mountain biking?

A

You have more positive experiences and become more confident

This creates a positive feedback loop in skill development.

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76
Q

What should riders do to improve their mountain biking?

A

Work on skills, develop fitness, and enhance confidence simultaneously

Intentional focus and celebrating small victories can aid in this process.

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77
Q

What is the primary goal of the curriculum?

A

To help riders achieve perfection in their riding skills

This aim is supported by clean basic technique and effective instruction.

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78
Q

Who is the curriculum based on?

A

Lee McCormack

His writings include ‘Mastering Mountain Bike Skills’ and ‘Pro BMX Skills’.

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79
Q

What is the first key notion in the curriculum?

A

Make sure the bike and rider fit each other.

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80
Q

What should be taught after ensuring bike and rider fit?

A

Teach the rider how to be centered and balanced on the bike.

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81
Q

What are the core skills that should be taught?

A
  • Pedaling
  • Braking
  • Cornering
  • Riding up and down stuff
  • Pumping terrain

These skills should be taught with an awareness of balance, range of motion, and power.

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82
Q

What is the importance of balance and mobility in riding?

A

The more balanced and mobile the rider, the better the riding.

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83
Q

What is emphasized about mastering core skills?

A

True mastery comes from the basics.

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84
Q

What should riders be encouraged to do with their core skills?

A

Hone these core skills and mix and match them in advanced ways.

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85
Q

What is the quote regarding practice?

A

Perfect practice makes perfect.

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86
Q

What is suggested if a coach cannot provide necessary instruction?

A

Consider bringing a more advanced rider into the program as an assistant coach.

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87
Q

How should the coaching experience be for riders?

A

Have fun!

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88
Q

What is the importance of wearing helmets while cycling?

A

Helmets should fit correctly, be in good condition, and meet current safety standards. They must be worn correctly to ensure safety.

Any new cycling-specific helmet from a reputable manufacturer will be safe.

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89
Q

What should coaches check regarding riders’ helmets?

A

Coaches should check for proper fit and signs of wear, such as cracks.

A properly fitted helmet can significantly reduce the risk of head injuries.

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90
Q

Why is it recommended for riders to wear eyeglasses?

A

Eyeglasses improve vision and comfort, and prevent painful injuries like lacerated corneas.

Even minor eye injuries can be quite painful.

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91
Q

What are the benefits of wearing bike-specific jerseys?

A

Bike-specific jerseys are more comfortable and perform better than cotton t-shirts, especially when sweaty.

Cotton retains moisture, which can make riders feel cold.

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92
Q

What is the purpose of wearing cycling gloves?

A

Cycling gloves improve control and prevent injuries to the hands.

Even minor injuries like a scraped palm can hinder everyday activities.

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93
Q

Fill in the blank: Riders should wear _______ shorts for better safety and comfort.

A

cycling-specific

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94
Q

What are the features of cycling-specific socks?

A

They are thin, fit well in cycling shoes, wick away sweat, and come in various designs.

Keeping feet dry can prevent blisters.

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95
Q

What type of shoes must riders using clip-in pedals wear?

A

Cycling-specific shoes.

Flat-pedal riders should also use bike-specific shoes for better grip.

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96
Q

What is the guideline for wearing arm and knee/leg warmers?

A

If it’s under 65 degrees, cover your knees.

Warmers can be easily stored in jersey pockets.

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97
Q

Why are vests and jackets important for riders?

A

They prepare riders for various weather conditions, keeping the core warm.

A warm core contributes to overall warmth while riding.

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98
Q

What role do protective padding like knee and elbow pads play?

A

They add confidence and prevent injuries during practice and new activities.

While not always worn in races, they are essential for safety in training.

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99
Q

What types of mountain bikes are best for most NICA rider/racers?

A

Hardtails, cross-country race bikes, and cross-country trail bikes

These bikes are positioned at the lower-left end of the spectrum.

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100
Q

What is a dirt-jump hardtail designed for?

A

Jumps and stunts

These bikes are built for handling rough terrain.

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101
Q

What is the main advantage of rear suspension in mountain bikes?

A

Adds control and speed in rough terrain

However, it also increases weight and cost.

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102
Q

What are the typical suspension travel measurements for cross-country race bikes?

A

6 inches for rear, 6 inches for front

Suspension travel can vary among bike makers.

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103
Q

What wheel size is recommended for smooth rolling over rough terrain?

A

29-inch wheels

Especially beneficial for hardtails.

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104
Q

What tire feature is best for expert cross-country racers?

A

Tiny knobs

These provide fast rolling for high-level performance.

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105
Q

What tire feature is recommended for most riders?

A

Big knobs

They offer more control in corners and loose conditions.

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106
Q

What is the recommended tire pressure range for inner tubes?

A

30-40 psi

Tubeless tires can be as low as 25 psi.

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107
Q

Fill in the blank: A 29er hardtail delivers the perfect blend of ______, smoothness, and affordability.

A

lightness

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108
Q

True or False: Smaller riders should always use 29-inch wheels.

A

False

Smaller riders might feel better on 26-inch wheels.

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109
Q

What angle should the extended leg be bent at full extension?

A

About 30 degrees

This angle ensures proper knee alignment during pedaling.

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110
Q

Where should the front of the knee be positioned when the pedal is at 3 o’clock?

A

Above the end of the crank arm

This alignment is essential for optimal power transfer.

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111
Q

What is the ideal angle between the arm and torso?

A

90 degrees with elbows slightly bent

This position promotes comfort and control.

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112
Q

What is a common mistake in bike fitting regarding handlebar placement?

A

Placing the bars too low and forward

This position does not improve pedaling performance and can impede bike handling.

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113
Q

What should be the goal for a rider’s position on the bike?

A

A neutral, comfortable position

This position enhances bike control and speed.

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114
Q

How do young riders’ growth patterns affect their bike fit?

A

Their bones grow faster than their muscles

This leads to tighter muscles that struggle with low positions.

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115
Q

What is the recommended riding position for young riders?

A

Upright positions

This is especially important for young boys as they grow.

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116
Q

What should a rider do to lower their torso for steep climbs?

A

Bend their arms

This keeps the riding position efficient without sacrificing control.

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117
Q

What is the first step to achieving a good bike fit?

A

Pick the right bike size

Clearance when straddling the top tube is crucial.

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118
Q

What is the second step to achieving a good bike fit?

A

Place the saddle in the right place for comfortable, efficient pedaling

Saddle height and position affect pedaling efficiency.

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119
Q

What is the third step to achieving a good bike fit?

A

Place the handlebars for comfort and control

Proper handlebar height and angle can enhance rider stability.

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120
Q

Why is it important for coaches to monitor high school aged athletes closely?

A

They may experience dramatic growth spurts

A well-fitting bike may not suit the rider after a few months.

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121
Q

What is the recommended handlebar height in relation to saddle height?

A

Bars around saddle height

This positioning aids in comfort and control.

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122
Q

True or False: A low ‘racing’ position is proven to improve pedaling performance.

A

False

Such positions may hinder bike handling instead.

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123
Q

What is the most common mistake when setting a bike saddle?

A

Setting the saddle too low and too far forward

This mistake can cause pain in the front of the knee.

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124
Q

What is the traditional fore-aft position guideline for saddle placement?

A

The bone right below the knee should be directly above the pedal spindle with the pedal at 3 o’clock

Alternatively, the front of the knee should be above the end of the crank.

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125
Q

What effect does a more forward saddle position have?

A

Increased engagement of quads and knees, better for climbs

This position tends to work better on climbs.

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126
Q

What effect does a more backward saddle position have?

A

Increased engagement of hamstrings and hip flexors, better for descents

This position tends to work better on descents.

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127
Q

What is the best approach for saddle positioning?

A

Start with the traditional position and adjust from there

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128
Q

What saddle angle is recommended for most situations?

A

A level saddle works well in most situations

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129
Q

What is the recommended saddle angle for extended climbing?

A

Pointing the saddle down 1-5 degrees

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130
Q

What saddle angle feels better on steep descents?

A

Nose pointed up

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131
Q

What angle do gravity and freestyle riders typically set their saddles?

A

Pointed up 10 degrees or more

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132
Q

What is the ideal knee bend when the leg is at full extension?

A

About 30 degrees

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133
Q

What is the Italian foot drop check for saddle height?

A

The heel of the shoe should barely touch the pedal with butt on seat and both legs hanging down

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134
Q

What is the effect of a higher saddle?

A

Easier to spin higher cadences, but too high reduces power output

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135
Q

What does it indicate if the back of your knees hurt?

A

Your saddle might be too high

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136
Q

Why do many trail riders lower their seats for descents?

A

Lower saddles give more room to handle the bike

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137
Q

What knee pain indicates regarding saddle height?

A

If knees hurt under the kneecaps, saddle might be too low for safe pedaling

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138
Q

When should you drop the seat height?

A

Drop the seat for downhill riding

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139
Q

What is the first step after positioning your saddle for optimal pedaling?

A

Position your bars (grips) to fit your body and riding style.

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140
Q

What do product managers do regarding bike specifications?

A

They spec their bikes with bars and stems that match the intended use and likely size of the rider.

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141
Q

What is the stock setup for most riders?

A

The stock setups work well for most riders.

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142
Q

What are the riding style categories mentioned for mountain bikes?

A
  • Downhill focus
  • Uphill focus
  • All mountain - Enduro
  • Trail - Stumpjumper FSR
  • Cross country - Epic
  • Race - Stumpjumper HT
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143
Q

What handlebar height is recommended for most high school racers?

A

Handlebars at or slightly above saddle height.

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144
Q

What happens to the handlebars as the stem is lengthened?

A

The bars get lower.

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145
Q

What is the effect of shortening the stem without raising the bars?

A

The cockpit will feel cramped, especially while seated.

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146
Q

What is the ideal angle between torso and upper arm when seated?

A

About a 90-degree angle.

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147
Q

What sign indicates that the handlebar position should be changed due to reaching for the bars?

A

The angle between the torso and upper arm is much more than 90 degrees.

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148
Q

When should handlebars be below the saddle?

A

Only in cases of very experienced and flexible riders.

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149
Q

What sign indicates that the rider looks cramped?

A

The angle between the torso and upper arm is much less than 90 degrees.

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150
Q

How should handlebars be adjusted for help in technical terrain?

A

Move the bars backward and upward to a more downhill-focused position.

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151
Q

What does the pushup test help determine?

A

The perfect handlebar width based on the rider’s position of maximum strength.

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152
Q

What should be done if handlebars are too narrow or wide?

A

Ask riders to do some pushups to find their optimal handlebar width.

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153
Q

What is the main purpose of proper placement of brake levers and shifters?

A

Reduces strain and improves control

Proper positioning is essential for easy and successful riding.

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154
Q

What percentage of riders have their brake levers set incorrectly?

A

99 percent

Most riders set their levers too far outboard and at the wrong angle and reach.

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155
Q

What is the recommended side-to-side position for brake levers?

A

Move the lever toward the stem until the index finger rests on the end of the lever

This position provides maximum braking power with minimal effort.

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156
Q

What angle should the brake levers be set at for optimal braking?

A

45 degrees from horizontal

This creates a straight line through the forearm, hand, grip, and lever when braking hard.

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157
Q

How should the reach of the brake levers be adjusted?

A

Set so the first knuckle of the index finger is on the end of the lever

Riders with smaller hands should move their levers toward their grips.

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158
Q

What should be checked in addition to brake lever positioning?

A

The condition of the rider’s brake pads and brake mechanisms

Regular checks ensure safety and functionality.

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159
Q

Where should shifters be positioned in relation to brake levers?

A

Shifters should be positioned where they fit comfortably without being hard to reach or at risk of being accidentally hit

This ensures both convenience and safety.

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160
Q

What is the key difference between brake lever placement and shifter placement?

A

Brake lever placement is critical; shifter placement is convenient

Each has its own importance in rider control and comfort.

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161
Q

What is a specific adjustment for riders with smaller hands?

A

Move their levers toward their grips

Some may benefit from women-specific bikes with special levers.

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162
Q

What should be ensured if riding with a handlebar bell?

A

It should be positioned to allow safe use while riding

Proper placement ensures safety and usability.

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163
Q

What are the two styles of pedals mentioned?

A

Clip-in and flat

Pedals with toe clips and straps are not recommended.

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164
Q

What is a characteristic of the best flat pedals?

A

They have pins or teeth that stick to soft-soled shoes

This feature helps to engage the rider with the pedal.

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165
Q

List two pros of using flat pedals.

A
  • Teach engaged pedaling
  • Increase rider confidence in technical terrain
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166
Q

What is a con of flat pedals?

A

They take time to learn for those used to clips

Also harder to ride in very rough conditions.

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167
Q

What do clip-in pedals engage with?

A

A cleat mounted to the bottom of a stiff-soled shoe

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168
Q

List two pros of using clip-in pedals.

A
  • Increased pedaling power
  • Increased control in bumpy terrain
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169
Q

What is a con of clip-in pedals?

A

They can allow poor riding habits to develop

Examples include not driving weight into pedal spindles.

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170
Q

What is recommended for all riders regarding pedal types?

A

Become proficient on flat pedals

This is especially suggested during the off season.

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171
Q

Should beginners be forced to use clip-in pedals?

A

No

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172
Q

What should you watch for with smaller riders in relation to cranks?

A

If they are rocking their hips to bring the pedals up

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173
Q

What might be necessary if a rider is rocking their hips?

A

Replace cranks with shorter ones

174
Q

What is sag in terms of bike suspension?

A

The amount your suspension compresses under your body weight

Sag is crucial for maintaining proper bike height and functionality.

175
Q

What percentage of suspension travel should most cross country bikes sag?

A

About 25 percent

This percentage is recommended to ensure the bike can navigate low spots effectively.

176
Q

What happens to sag when more air pressure is added to an air fork or shock?

A

Sag decreases

Increased air pressure leads to less compression under weight.

177
Q

What should be used to measure sag on a bike?

A

A small zip tie on the fork stanchion or an o-ring on the rear air shock

These tools help visualize the amount of sag by marking the starting position.

178
Q

What is the first step in setting up bike suspension?

A

Set sag

This is the most important suspension setting and serves as the starting point.

179
Q

What should be done if the suspension sags too much?

A

Add air and check again

Adjusting air pressure is necessary to achieve the desired sag.

180
Q

What should be done if the suspension doesn’t sag enough?

A

Remove air and check again

Ensuring the correct sag is essential for proper bike handling.

181
Q

Why is it important for the front and rear ends of a bike to have equal percentages of sag?

A

Unequal sag means uneven balance, leading to poor handling

Balanced sag is crucial for optimal bike performance.

182
Q

What is the consequence of improperly tuned suspension?

A

It makes a bike ride like a nightmare

Correct tuning is essential for a pleasant riding experience.

183
Q

What is a key resource for finding the correct air pressure for your bike’s suspension?

A

The owner’s manual

Many bike and suspension makers provide accurate air pressure guidelines based on rider weight.

184
Q

True or False: No suspension is better than wrong suspension.

A

True

Incorrect suspension settings can lead to a worse riding experience than having no suspension at all.

185
Q

What is the role of a third person during the sag measurement process?

A

To move the zip tie and o-ring down to touch the fork slider or shock canister

This step is crucial for accurately measuring the sag distance.

186
Q

What is rebound damping?

A

Hydraulic valving that controls the rebound of your fork or shock after it gets compressed.

187
Q

What does more rebound damping do?

A

Slower rebound.

188
Q

What does less rebound damping do?

A

Faster rebound.

189
Q

What should rebound damping achieve?

A

Let suspension extend fast enough to meet the next bump, while slowing it down to avoid a bouncy feel.

190
Q

How do you start setting rebound damping?

A

Use the bike maker’s suggested setting for your air pressure.

191
Q

What should you do if the bike maker doesn’t have a setup chart?

A

Check the website of the suspension maker.

192
Q

How is rebound adjusted?

A

By turning the rebound dial.

193
Q

What direction typically slows the rebound?

A

Clockwise.

194
Q

What direction typically speeds up the rebound?

A

Counterclockwise.

195
Q

What is a quick test for rebound damping?

A

Dial the rebound to its fastest setting, ride off a curb, and observe if it rebounds upward and stays up.

196
Q

What indicates that your suspension is bouncing?

A

If it goes down, up, then down again.

197
Q

How should you increase rebound damping?

A

One click at a time until bouncing stops.

198
Q

What is compression damping?

A

Hydraulic valving that controls the compression of your fork or shock.

199
Q

What effect does less compression damping have?

A

Makes it easier for suspension to move through all its travel and bottom out.

200
Q

What effect does more compression damping have?

A

Resists movement and uses less suspension travel.

201
Q

What should compression damping achieve?

A

Make the bike feel firm when pedaling, absorb bumps, and use all available travel without harsh bottoming out.

202
Q

What should you do if many forks and shocks don’t have compression adjustments?

A

Leave it alone.

203
Q

What is a good starting point for adjustable compression damping?

A

Start in the stock position.

204
Q

What are good reasons to change compression damping?

A

If suspension is moving too much, increase compression; if not moving enough, decrease compression.

205
Q

What should you do before changing compression damping?

A

Re-check your sag.

206
Q

What is ProPedal?

A

The firmness of some shocks and forks that can be switched to suit different riding conditions.

207
Q

What does dialed suspension help with?

A

Helps your body deal with impacts.

208
Q

Is dialed suspension a replacement for proper body position?

A

No.

209
Q

What should you do after finding a good setting?

A

Ride it everywhere.

210
Q

What maintenance might be needed for suspension systems?

A

Maintenance for broken components such as blown seals, leaking oil

Regular maintenance is crucial for optimal performance.

211
Q

What indicates that a fork might need servicing?

A

Significant dirt and oil accumulating down the fork leg

This can be a sign of a blown seal.

212
Q

When loading for a bunny hop, how much should the suspension compress?

A

At least half way

Proper compression is important for effective bunny hops.

213
Q

What do most riders understand about their suspension?

A

Most riders have no idea what their suspension is doing

They may only have a vague idea of the bike’s feel.

214
Q

What can perfectly dialed suspension do for a rider?

A

Makes everything feel easier

Well-tuned suspension enhances ride quality.

215
Q

What should a coach do regarding riders’ suspension?

A

Pay close attention, ask what they are feeling, watch bike behavior

Analyzing video can also help assess performance.

216
Q

What is the solution if a bike bounces up and down after hitting a bump?

A

Increase rebound damping

Adjusting rebound damping can help stabilize the bike.

217
Q

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

A

The fork or shock is ‘packing up’

This occurs when it cannot extend before hitting the next bump.

218
Q

What should be done if there is excessive bottoming or too much bouncing while pedaling?

A

Increase compression damping

This adjustment can improve ride quality.

219
Q

What is a sign of poor suspension performance on bumps and corners?

A

Feels harsh on big bumps, chatters on small bumps, poor traction

Decreasing compression damping may help remedy this.

220
Q

What should you do before making suspension adjustments?

A

Write down air pressures and dial settings

Keeping track of original settings is essential for comparison.

221
Q

What type of shock pump should be used for adjustments?

A

A functioning shock pump designed for your equipment

Using the right tools is critical for effective adjustments.

222
Q

What is the recommended approach to making adjustments?

A

Adjust one thing at a time, one click at a time

This method ensures clarity in the effects of each adjustment.

223
Q

What should be done when in doubt about suspension adjustments?

A

Do exactly what the bike or suspension maker says to do

Following manufacturer guidelines is essential for safety and performance.

224
Q

Why is it important to maintain a mountain bike?

A

Improperly maintained bikes can be dangerous and are no fun to ride.

225
Q

What should riders do to set up their bike?

A

Set the bike up for comfort and confident handling.

226
Q

What is the advice regarding bike setup after achieving comfort?

A

Once it feels good, LEAVE IT ALONE!

227
Q

What is the first step in regular bike maintenance?

A

Keep it clean.

228
Q

What should be used to clean the bike frame and suspension?

A

Hot water and soap with a sponge or soft cloth.

229
Q

What tool should be used for hard-to-reach areas of the bike?

A

A scrub brush.

230
Q

What should be used to clean the chain, chainrings, and cassette?

A

A different brush.

231
Q

What should riders check regularly on their bikes?

A

All fasteners.

232
Q

What is the recommended pressure range for inner tubes during general trail riding?

A

30- to 40-psi range.

233
Q

What should be done before every ride concerning tire pressure?

A

Check it.

234
Q

What should riders do with worn-out parts?

A

Replace them.

235
Q

What are some examples of parts that may need to be replaced?

A
  • Tires
  • Brake pads
  • Grips
  • Chains
  • Chainrings
  • Cassettes
  • Cleats
236
Q

What should riders carry to handle flat tires?

A

Enough parts and tools to manage two flat tires.

237
Q

What emergency task should all team members know how to perform?

A

Quick derailleur adjustment.

238
Q

What should riders be able to handle regarding broken chains?

A

Managing broken links on the trail.

239
Q

What is a good practice for identifying mechanical issues on a bike?

A

Shake, rattle, and roll the bike.

240
Q

What should be demonstrated at each practice for bike maintenance?

A

A seasoned student athlete or coach should demonstrate maintenance tasks.

241
Q

What is the benefit of encouraging riders to clean equipment where they store their bikes?

A

It makes regular cleaning more likely.

242
Q

What are the key components involved in bike troubleshooting?

A

Fork parts, Steerer, Crown, Stanchion, Arch, Slider, Dropout, Shock parts, Reservoir, Preload, collar, Coil, spring

These components are essential for understanding bike mechanics and maintenance.

243
Q

What should you do if you wouldn’t feel confident riding one of your team members’ bikes?

A

Work with the rider’s family to discuss the situation and determine if they can secure another bike or find a loaner bike

Ensuring equipment meets safety standards is crucial for rider confidence.

244
Q

What is a potential solution for riders’ bikes that make bad noises?

A

Make sure the noises get chased and fixed

Bad noises can indicate mechanical issues that need to be addressed.

245
Q

What should you check if a rider with good form looks out of control on rough terrain?

A

Double-check the suspension setup

Proper suspension setup is vital for maintaining control.

246
Q

What does a metal-to-metal noise from suspension indicate?

A

Suspension bottoming

This often requires more air pressure in the suspension.

247
Q

What might be the issue if a rider with good form can’t lean the bike enough on steep downslopes?

A

The cockpit might be too long

A shorter stem could help improve balance and control.

248
Q

What can interfere with a rider’s good form?

A

A rider’s seat

High seats can make it difficult to learn proper movement.

249
Q

Fill in the blank: Many riders learn faster when they practice proper movement with _______.

A

low seats

Practicing with low seats helps riders develop skills before transitioning to higher seats.

250
Q

What is a benefit of ‘Lycra drive’ donation campaigns?

A

They help develop impressive quivers of loaner bikes and assorted gear

Community support can enhance team resources.

251
Q

True or False: It’s important to address any bike noises beyond the growl of tires, click of gears, and clatter of chains.

A

True

Unusual noises can indicate mechanical problems that need fixing.

252
Q

What is the key to bike handling?

A

Heavy feet, light hands

This principle ensures the bike responds well to the rider’s movements.

253
Q

What position should a rider maintain for optimal bike handling?

A

Neutral attack position

This position is crucial for balance and readiness.

254
Q

What are the keys to achieving a neutral attack position? List them.

A
  • Shoulders low, blades down and back
  • Torso level
  • Head up, eyes out
  • Hips back
  • Hands weightless, wrists straight
  • Elbows out
  • Knees bent
  • All weight on feet, feet parallel with cranks

Each key contributes to balance and control.

255
Q

What does the neutral attack position require from the rider?

A

Mobility, strength, and endurance

Staying comfortable on the bike is essential.

256
Q

Is it acceptable to sit down or stand up on straight/smooth sections?

A

Yes

Riders can adjust their position for comfort but should return to attack position when needed.

257
Q

Fill in the blank: When it’s time to Ride with a capital R, get in your _______.

A

attack position

This emphasizes the importance of readiness in riding.

258
Q

What should the net force drive into during cycling?

A

Pedal spindles, perpendicular to the cranks

259
Q

How should feet be positioned relative to the cranks?

A

Parallel with cranks

260
Q

What happens if feet are not kept parallel with cranks?

A

Weight may push forward or fall backward, upsetting bike handling

261
Q

What is the foot and crank position on flat ground?

A

Both feet and cranks are level

262
Q

What is the position of cranks, feet, and body when going downhill?

A

Rock backward

263
Q

What is the position of cranks, feet, and body when going uphill?

A

Rock forward

264
Q

What is the position of feet and cranks when going uphill at constant speed?

A

Level with horizon

265
Q

What happens to cranks, feet, and body when braking or hitting bumps?

A

Rock backward

266
Q

What is the foot and crank position at flat ground with constant speed?

A

Level

267
Q

What is the purpose of pre-loading for a bunny hop?

A

To lay big force into the rear wheel

268
Q

What position do feet, cranks, and body take when pre-loading for a bunny hop?

A

Rotate back

269
Q

What is the foot position when going downhill while braking?

A

Feet parallel with cranks

270
Q

What happens to the body position when going downhill and braking?

A

Rotated back

271
Q

Fill in the blank: On flat ground, both feet and cranks are _______.

A

level

272
Q

What should the position of the knees be while riding?

A

Always bent, sometimes slightly, never locked straight.

273
Q

How should you adjust your legs when navigating low spots?

A

Straighten legs into low spots.

274
Q

What is the recommended stance when dealing with high spots?

A

Bend legs over high spots and crouch low.

275
Q

What is the principle behind ‘heavy feet, light hands’?

A

It helps maintain balance and control over the bike.

276
Q

How should your legs move in response to terrain that goes up and down?

A

Your legs should move at least as much as the terrain.

277
Q

What effect does increased leg range have on riding over big bumps?

A

The more range you can get from your legs, the faster, smoother, and safer you are.

278
Q

What type of terrain is ideal for practicing knee and leg movement?

A

Smooth rollers.

279
Q

What is the significance of keeping knees on the same plane?

A

It helps the rider stay balanced over the pedals and improves power and efficiency.

280
Q

What does it mean to support and drive through both hips evenly?

A

It prevents favoring one side and enhances balance and control.

281
Q

Is it easy to maintain perfect knee positioning while riding?

A

No, it is hard to make perfect all the time.

282
Q

What is the ultimate goal of practicing knee positioning?

A

To eventually make it perfect all the time.

283
Q

Where should most support and power come from in riding?

A

Hips

Few riders know how to use their hips effectively.

284
Q

What should riders feel to improve their hip engagement?

A

Butt muscles

Most riders ride with their butts tucked forward, emphasizing quads over glutes.

285
Q

What is the correct position for engaging hip muscles?

A

Push your hips back

This folds your torso level, bringing your shoulders down and providing arm range.

286
Q

What should riders do when the going gets crazy?

A

Get your hips back

This is essential for lowering the shoulders and maximizing arm range.

287
Q

How does cockpit length affect riding position?

A

Longer cockpit requires more hip push back

This helps to get the shoulders low enough for adequate arm range.

288
Q

What type of stems allow riders to stand more upright?

A

Short/tall stems

These are found in shorter cockpits.

289
Q

What should be improved if riders can’t access shown positions?

A

Mobility

Off-the-bike strength and mobility exercises, including yoga, can help.

290
Q

What is the ideal attack position for riders?

A

Hips back, torso level, balanced on feet, arms very bent

If riders can’t move like this, their riding will be compromised.

291
Q

True or False: Engaging the quads is more beneficial than engaging the glutes while riding.

A

False

Engaging glutes is more effective when hips are pushed back.

292
Q

Fill in the blank: To improve riding performance, riders should _______.

A

Push their hips back

293
Q

What is essential for riding MTB sections smoothly?

A

A level torso

A level torso helps maintain balance and control while riding.

294
Q

How is the torso connected in MTB riding?

A

It is tied to the hips

Good hip movement contributes to effective torso positioning.

295
Q

What should you do with your hips when riding?

A

Push your hips back

This helps achieve a flat torso position.

296
Q

What should you avoid focusing on when riding?

A

Bringing your shoulders down

This can lead to being pulled too far forward.

297
Q

What is the ideal position for your back while riding?

A

Level with the horizon

Maintaining a level back is important for control.

298
Q

What does ‘Ride with a capital R’ imply?

A

Getting low when necessary

This refers to adopting a more aggressive riding stance.

299
Q

What is the desired posture for the back?

A

Neither hunched nor arched

A straight line through the hip and spine is ideal.

300
Q

What should young riders avoid when descending?

A

Looking like scared cats

This posture indicates poor body positioning.

301
Q

What should you do when the terrain gets steep, tight, or unknown?

A

Get your torso as low as possible

This allows better control and maneuverability.

302
Q

Fill in the blank: The torso should strive for a _______.

A

[straight line through the hip and spine]

303
Q

True or False: Riders should keep their hips upright while descending.

A

False

Hips should be pushed back to maintain proper form.

304
Q

How are the shoulders connected to the torso and hips?

A

The shoulders are tied to the torso, which is tied to the hips.

305
Q

What should you do to ensure good shoulder positioning?

A

Get them low.

306
Q

What happens when you push your hips back and let your torso fold flat?

A

Your shoulders will be low.

307
Q

Why is hunching forward discouraged?

A

It is inefficient and weak on climbs and descents.

308
Q

What is the cue to prevent riders from hunching their shoulders?

A

Shoulders away from ears.

309
Q

What should you feel when pulling your shoulder blades down toward your hips?

A

Feel the pinch.

310
Q

What position should the shoulder blades be in?

A

Anchored to your back.

311
Q

What is the effect of hunching your shoulders?

A

You feel worthless and weak.

312
Q

How do anchored shoulders affect your feelings of strength?

A

You feel important and mighty.

313
Q

What is the role of the back muscles in shoulder positioning?

A

Use (and develop) those back muscles.

314
Q

What technique is used when manning a roller?

A

Pushing down with hips, anchoring with shoulders.

315
Q

What should you avoid doing with your elbows while riding?

A

Never locked straight

Keeping elbows slightly bent enhances control and structure.

316
Q

Why is it important to keep elbows out?

A

Creates a stronger structure, improves range, lets you express your awesome power

Elbows out looks cooler and enhances riding performance.

317
Q

What degree should your elbows be bent in the attack position?

A

Almost 90 degrees

This position optimizes your range of motion.

318
Q

How should your arms move in relation to the terrain?

A

Move at least as much as the terrain

This includes adjusting for both vertical and lateral movements.

319
Q

What should riders do with their elbows when transitioning?

A

Keep elbows OUT

Maintaining this position is crucial even during transitions.

320
Q

What is essential for great riding regarding elbow movement?

A

Full range of motion

Observing whether riders bend their elbows in high spots and extend them in low spots is key.

321
Q

What is the principle of ‘light hands, heavy feet’ in cycling?

A

As long as all your weight is in your feet and your hands are weightless, you are safe and your bike will roll properly.

322
Q

What should riders do if they feel pressure on their palms?

A

Shift your weight back.

323
Q

What should riders do if they feel pulling on their fingers?

A

Shift your weight forward.

324
Q

Why is it important to keep straight wrists while cycling?

A

To maintain a straight line through your forearm, hand, and grip.

325
Q

What happens when riders grip the bars and never move their hands?

A

This leads to bent wrists, extra tension, and general weakness.

326
Q

What are the three different situations in which riders should change their grip?

A
  • Seated pedaling
  • Standing pedaling
  • Steep drop
327
Q

Fill in the blank: Light hands, _______ feet!

A

heavy

328
Q

What is a method to challenge riders’ hand grip while cycling?

A

Ride with Tea Party fingers.

329
Q

What should you keep up and out to maintain balance while riding?

A

Head and eyes

Keeping your head up and eyes out helps in maintaining balance and confidence while riding.

330
Q

Why is it important to keep your head up and eyes out while riding?

A

To maintain balance, pick effective reference points, and provide the longest sight line possible

This posture also appears more confident compared to drooping your head.

331
Q

What is the first thing riders often forget when they feel stressed?

A

To keep their head up and eyes out

This is critical for good riding.

332
Q

What should you watch for in your riders?

A

Heads up and eyes looking in good places

Good places to ride, not places to crash.

333
Q

What should you practice on local trails and race tracks?

A

Visual reference points

This helps in improving riding skills.

334
Q

What should you listen for while riding?

A

Dogs barking, horses galloping, and hikers talking

Being attentive to sounds helps in being aware of other trail users.

335
Q

What should you be looking at while riding?

A

The next turn and rock

It’s too late to look at the current turn or rock.

336
Q

What should you do once you commit to a move while riding?

A

Let your body take over

This allows for smoother execution of riding maneuvers.

337
Q

True or False: You should assume there are no other trail users around a blind turn.

A

False

Always be cautious and respectful of others while riding.

338
Q

What should be maintained at all times while riding?

A

Safe speeds

This is important for the safety of all trail users.

339
Q

What is the first item in the attack position checklist?

A

Heavy feet, light hands

This emphasizes a stable lower body while allowing for flexibility in the upper body.

340
Q

What should the feet be doing in the attack position?

A

Feet heavy and driving into pedals

This helps maintain control and stability on the terrain.

341
Q

What is the recommended position for the knees in the attack position?

A

Knees bent and moving with terrain

This allows for better shock absorption and maneuverability.

342
Q

What is the appropriate hip position in the attack position?

A

Hips back and powerful

This position aids in balance and power transfer.

343
Q

How should the torso be positioned in the attack position?

A

Torso level and straight

A straight torso contributes to a strong and stable posture.

344
Q

What is the position of the shoulders in the attack position?

A

Shoulders low with blades down and back

This helps in maintaining a relaxed upper body and improves control.

345
Q

What should the elbows be doing in the attack position?

A

Elbows out, bent and moving with terrain

This promotes better handling and responsiveness to terrain changes.

346
Q

What is the position of the hands and wrists in the attack position?

A

Hands light and wrists straight

This allows for better grip and control without unnecessary tension.

347
Q

What should be the focus of the head, eyes, and ears in the attack position?

A

Head, eyes and ears up, out and attentive

This ensures awareness of the surroundings and improves reaction time.

348
Q

Fill in the blank: In the attack position, the mantra is _______.

A

Heavy feet, light hands

This phrase encapsulates the essential balance needed in this position.

349
Q

What is the attack position?

A

The rider’s base position: the average of all rider positions.

350
Q

What is essential for riders to control their bikes on a wide range of terrain?

A

Complete, fluid access to their entire cockpits.

351
Q

What is the goal of the ‘All the way up’ position?

A

Extend legs and arms fully and powerfully when appropriate.

352
Q

What are the uses of the ‘All the way up’ position?

A
  • Extending into low spots
  • Pumping backsides
  • Generating downforce for pumps, hops, and jumps
353
Q

What is the goal of the ‘All the way down’ position?

A

Crouch low with shoulders down to the bars and belly on the saddle.

354
Q

What are the uses of the ‘All the way down’ position?

A
  • Absorbing high spots
  • Setting up for tight turns
  • Preparing to brake hard
  • Generating downforce for pumps, hops, and jumps
355
Q

What is the goal of the ‘All the way forward’ position?

A

Crouch low and get your head over the hub while standing tall and getting your hips to the bars.

356
Q

What are the uses of the ‘All the way forward’ position?

A
  • Going up steep slopes
  • Pre-loading the front end for manuals and hops
  • Jumping steep lips
357
Q

What is the goal of the ‘All the way back’ position?

A

Get all the way back with low torso and straight arms quickly and fluidly.

358
Q

What are the uses of the ‘All the way back’ position?

A
  • Braking
  • Manualing
  • Fast drops
  • Pumping
  • Jumping
359
Q

Why is the ‘All the way back’ position extremely important?

A

It is crucial for every mountain biker.

360
Q

What is the goal of the ‘Side to side’ position?

A

Lean the bike freely below you, independently of your body.

361
Q

What is the primary use of the ‘Side to side’ position?

A

Turning!

362
Q

What is the goal of the ‘Rotate’ position?

A

Let the bike rotate below you while your body goes straight where you want to go.

363
Q

What are the uses of the ‘Rotate’ position?

A
  • Loose/rough situations where the bike is bouncing
  • Transitioning between corners
364
Q

What is the goal of dismounting and remounting in cyclocross?

A

Dismount and remount your bike quickly, efficiently and safely.

365
Q

What is the primary use of effective dismounting in cyclocross?

A

Safely and quickly crossing an unrideable or potentially dangerous trail section.

366
Q

What technique did the winning rider in the NorCal League 2005 Championship use to pass her competitor?

A

Gracefully dismounted and ran across a sandy section.

367
Q

What is the first step in performing a rolling dismount?

A

Slow down to a safe speed.

368
Q

Which foot should you unclip first during a rolling dismount?

A

Right foot.

369
Q

When dismounting, to which side should you always dismount?

A

Left.

370
Q

What should you do as you set your right foot onto the ground during a rolling dismount?

A

Unclip your left foot and hit the ground running, right foot first.

371
Q

What is the first step in performing a rolling mount?

A

Run alongside your bike and thrust yourself upward with your left leg.

372
Q

Where should you land your right leg during a rolling mount?

A

On your right inner thigh.

373
Q

What should you avoid doing when landing on the saddle during a rolling mount?

A

Plop down onto the saddle.

374
Q

What should you focus on to make the movement during a rolling mount?

A

Less vertical and more horizontal.

375
Q

What is the last step in a rolling mount after landing?

A

Find your right pedal and push down.

376
Q

Fill in the blank: Start by practicing skills at low speed on _______.

A

smooth ground.

377
Q

True or False: It is recommended to practice dismounting and remounting at high speeds immediately.

A

False.

378
Q

What is the best cure for crashing?

A

Prevention

Focus on great skills and always ride within your limits.

379
Q

What should you do if you feel a slight buck or tweak while riding?

A

Try to ride it out

Balance on your feet and let your bike roll through obstacles.

380
Q

When should you bail from a bike?

A

Bail sooner than later

If your instincts tell you you’re in real trouble.

381
Q

What should you do if you get bucked forward off the bike?

A

Get off the bike and start running in the air

Keep your head up and try to land feet first.

382
Q

What is the recommended way to fall when a turn or steep section goes wrong?

A

Fall on the low side of the bike

Lean into the inside of the turn or into the hill.

383
Q

What should you avoid doing when falling off a bike?

A

Don’t try to stop yourself

The sudden stop is the real problem.

384
Q

What can happen if you put your arms out to stop yourself during a fall?

A

Something might break, often your collarbone

This highlights the danger of trying to brace for impact.

385
Q

What is the ideal way to manage a fall?

A

Run it out

Jump off your bike and keep running until kinetic energy is expressed.

386
Q

What does ‘roll with it’ refer to in the context of crashing?

A

Using smart practice and good instincts to manage a fall

This can differentiate between a minor event and a serious injury.

387
Q

What is suggested for practicing crashing?

A

Practice crashing in a soft, grassy area

Gradually add difficulty and speed after mastering each level.

388
Q

List the first three steps in the progression of practicing crashing.

A
  • Forward roll from a kneeling position
  • Forward roll from a standing position
  • Forward roll while walking
389
Q

What is the final step in the progression of practicing crashing?

A

Jump off a moving bike then run into a forward roll

This step incorporates both jumping and rolling to manage a fall.

390
Q

True or False: Practicing crashing is not necessary.

A

False

Practicing crashing can improve your skills and safety.

391
Q

What is a common problem when your arms are getting tired and your eyes feel rattled?

A

You are too far forward on the bike.

Shift your hips back until your palms stop pressing on the bars and your hands are weightless.

392
Q

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

A

Shift your hips forward until your fingers stop pulling on the bars and your hands are weightless.

This helps keep you centered.

393
Q

What causes your shoulders or triceps to get tired while climbing?

A

You are slumping and putting too much weight on your bars.

Sit up straighter and put more pressure into the pedals.

394
Q

What could be wrong if you experience fatigue in your shoulders or triceps while climbing?

A

Your bike size and stem length could be incorrect.

Discuss with your coach and possibly visit a quality shop for a fit.

395
Q

What happens to your front tire on steep, seated climbs if your weight is too far back?

A

Your front tire wanders around like a balloon on a windy day.

Crouch low and pull yourself forward until the front tire starts to track.

396
Q

What should you do to improve balance while turning or navigating obstacles?

A

Relax and look as far ahead as possible.

If low-speed sections give you trouble, speed up!

397
Q

What is the primary focus of the drills described?

A

Teaching the neutral attack position body part by body part

A neutral attack position is essential for mountain biking skills.

398
Q

Why is a neutral attack position important for riders?

A

Forms the foundation of all mountain bike skills, enabling greater confidence and control on all terrain

It allows riders to ride with better stability and technique.

399
Q

What type of area is recommended for running these drills?

A

Open area with good traction and a slight grade

This setup allows riders to coast easily while practicing.

400
Q

What should be considered when learning the attack position?

A

Lowering the seat to encourage greater range

This adjustment helps riders find and maintain the correct position.

401
Q

List the body parts to focus on when building the attack position.

A
  • Feet
  • Knees
  • Hips
  • Torso
  • Shoulders
  • Elbows
  • Hands
  • Head and Eyes

Each part should be taught sequentially to ensure proper understanding.

402
Q

What is the first part to focus on in the drills?

A

All weight on feet, feet parallel with cranks

This establishes a stable base for the attack position.

403
Q

What should the elbows be like in the attack position?

A

Elbows out

This position helps with balance and control.

404
Q

What is the correct torso position in the attack position?

A

Torso level

A level torso aids in maintaining stability.

405
Q

What is the recommended knee position?

A

Knees bent

This position allows for better shock absorption and control.

406
Q

What is the position of the hips in the attack position?

A

Hips back

This helps in maintaining balance and control over the bike.

407
Q

What should the riders do after the instructor demonstrates the attack position?

A

Guide riders through the same exercise, one part at a time

This ensures that they understand and can replicate the position.

408
Q

What should the instructor encourage during the demonstration?

A

Encourage questions

This promotes engagement and understanding among riders.

409
Q

True or False: The attack position can only be practiced on flat terrain.

A

False

The attack position should be practiced on real terrain for effective learning.

410
Q

Fill in the blank: Shoulders should be _______ and blades down and back.

A

Low

This positioning helps with aerodynamics and control.

411
Q

What aspect of the hands is important in the attack position?

A

Hands weightless, wrists straight

This helps maintain a relaxed grip and allows for better control.

412
Q

What should the rider’s head and eyes be doing in the attack position?

A

Head up, eyes out

This positioning aids in better visibility and awareness of the terrain.

413
Q

What is the goal of the drill for attack position?

A

Feet and cranks level with horizon, feet parallel with cranks. All weight on feet.

This position ensures optimal weight distribution for effective riding.

414
Q

What should the hands be like in the attack position?

A

Weightless.

Light hands help maintain balance and control.

415
Q

Why is it important to drive weight into the bottom bracket?

A

It drives weight straight into the bottom bracket, perpendicular with cranks.

This technique ensures stability and efficiency while riding.

416
Q

How does the attack position change on steep ups and downs?

A

It changes but stays the same.

The fundamental principles of weight distribution remain consistent regardless of incline.

417
Q

What is the A-1 most important aspect of riding technique?

A

Distributing your weight perfectly on the tires.

This allows the bike to perform optimally.

418
Q

What are the key observations to look for in the rider’s position?

A
  • Toes or heels up
  • Weight pressing into or pulling on bars
  • If you see triceps, rider is too far forward
  • If you see biceps, rider is too far back

These observations help assess proper positioning and weight distribution.

419
Q

Fill in the blank: The rider should have _______ feet and _______ hands in the attack position.

A

parallel; light

This ensures effective weight distribution and control.

420
Q

True or False: Heavy feet and light hands are ideal in the attack position.

A

False.

The correct approach is heavy feet and light hands.

421
Q

What is the goal of the DRILL - ATTACK POSITION - KNEES?

A

Keep knees slightly bent, directly below hips, and on the same plane as if they share a pivot point.

422
Q

Why is it important to keep the knees on the same plane?

A

A) Helps ensure rider is weighting pedals evenly, B) Rider generates equal power from both legs.

423
Q

How do you achieve the correct knee position from the saddle?

A

Set the feet level, put the knees next to each other, then get off the saddle.

424
Q

What should be demonstrated with the hands during the drill?

A

Weightless hands.

425
Q

What is a common mistake riders make regarding knee position?

A

One knee bent, the other straight, knees far from each other.

426
Q

What might happen if one leg gets tired during a downhill ride?

A

All your weight was on one leg, leading to imbalance.

427
Q

What is a very common issue with knee alignment?

A

One knee way in front of the other.

428
Q

What can tightness in the body affect during riding?

A

Knee alignment.

429
Q

How can riders improve knee alignment?

A

By bringing the hips into position.

430
Q

Fill in the blank: Keeping the knees on the same plane helps ensure the rider is weighting pedals _______.

A

evenly.

431
Q

True or False: Demonstrating weightless hands is an important part of the drill.

A

True.

MTB (32 decks)

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