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.
2
Q
What should a coach always strive to be when working with athletes?
A
Be yourself
Authenticity is important in coaching.
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.
4
Q
How should a coach treat riders of different skill levels?
A
With equal respect and attention
This promotes inclusivity and fairness.
5
Q
What balance must a coach find with their riders?
A
Pushing improvement while honoring current abilities
Each athlete’s needs are different.
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.
7
Q
What is the A-1 priority of a NICA coach?
A
Risk manager
Keeping athletes safe is paramount.
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.
9
Q
What is a key motivational trait a coach should have?
A
Being STOKED
Enthusiasm is essential in motivating athletes.
10
Q
What should a coach always have when organizing practices?
A
A plan
Consistency and record-keeping are important.
11
Q
What must a coach assert when necessary?
A
Authority
Setting clear rules and expectations is essential.
12
Q
What do riders need from their coach in terms of leadership?
A
Respect and structure
Teenagers thrive with clear parameters.
13
Q
What is important for coaches to provide in terms of discipline?
A
Safety first
A safe environment fosters respect.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
25
What are the three basic types of learners?
* Auditory learners
* Visual learners
* Kinesthetic/tactile learners
## Footnote
These categories help instructors tailor their teaching methods to accommodate different learning preferences.
26
What is the first step in the basic teaching process for riding skills?
Explain the skill, its use, and key dynamics.
## Footnote
This includes initiating a turn and the importance of balance and geometry.
27
What should an instructor do during the demonstration phase?
Show how to execute the skill clearly while talking and calling out important details.
## Footnote
Demonstrations should be from multiple angles for better understanding.
28
What is the purpose of the practice phase in teaching riding skills?
Encourage riders to perform the skill themselves in a safe area.
## Footnote
Instructors should provide constructive feedback during practice.
29
True or False: The best lessons always follow the sequence of Explain, Demonstrate, Practice.
False
## Footnote
Effective teaching may require mixing these modes based on the group's understanding.
30
What should instructors focus on when teaching bike skills?
Teach, practice, and refine one sub-skill at a time.
## Footnote
This helps riders master individual components before integrating them.
31
What is an example of a sub-skill in riding?
Extending the inside arm to initiate a turn.
## Footnote
Focusing on sub-skills aids in the gradual mastery of complete skills.
32
How should instructors address riders who struggle with details?
Break down the skill to focus on individual body parts.
## Footnote
For instance, focus on the elbow position during a turn.
33
What is the benefit of encouraging riders to talk about their experiences?
It helps refine their position, technique, and approach.
## Footnote
Communication fosters a better understanding of challenges.
34
Fill in the blank: Riders can only learn _______ new element at a time.
one
## Footnote
This prevents overwhelming them with too much information.
35
What teaching method encourages riders to provide their own answers?
Teaching by inquiry.
## Footnote
This method engages riders and promotes critical thinking.
36
What should instructors tell athletes who focus too much on details?
To watch and feel the skill rather than overthink it.
## Footnote
This approach can help them learn integrated movements more effectively.
37
What is a key element to remember when teaching riding skills?
Make learning fun and engaging.
## Footnote
Enjoyment can enhance retention and motivation.
38
What is an effective strategy for initiating a turn on a bike?
Start with the lean of the bike.
## Footnote
Leaning is crucial for proper bike dynamics during a turn.
39
How can instructors help riders overcome mental blocks?
Instruct them to feel the skill rather than think about it.
## Footnote
This can lead to breakthroughs in performance.
40
What is the primary goal of a NICA coach regarding mountain bike injuries?
To minimize risk and avoid overly dangerous situations
## Footnote
Most mountain bike injuries are preventable.
41
What factors should be considered to minimize risk to riders?
* Appropriate terrain and group intensity level
* Pertinent skills
* Experience
* Adequate fitness
* Sound judgment
## Footnote
These factors help ensure riders are prepared for the challenges they will face.
42
What should be avoided regarding terrain for mountain biking?
Riding overly steep or technical trails
## Footnote
Riders should not be goaded into taking big risks by the group.
43
Why is it important for riders to have pertinent skills?
To handle their bikes effectively in the terrain encountered
## Footnote
Riders should know what to do if they lose control.
44
What should be done if riders' skills do not match the terrain requirements?
* Change terrain
* Have riders walk the section
## Footnote
Running with a bike is also considered an important racing skill.
45
How does experience affect a rider's performance?
More time executing good skills increases likelihood of handling situations correctly
## Footnote
Experience helps riders react appropriately when faced with challenges.
46
What impact does fatigue have on riders?
Fatigue makes riders sloppy and prone to mistakes
## Footnote
Sound judgment is crucial for both the rider and coach.
47
What is the significance of skipping steps in skill development?
Skipping core skills compromises advanced skills
## Footnote
Every advanced skill is built upon mastered core skills.
48
What is the recommended approach to skill progression?
Start small and ensure mastery at each level before progressing
## Footnote
For example, riders should master 6-inch curbs before attempting 18-inch ledges.
49
What should the focus be on during practice?
Practice perfection and ensure core dynamics are consistent
## Footnote
This builds confidence for applying skills on real terrain.
50
When is it not advisable to try new skills?
At the end of practice when riders might be tired
## Footnote
Tired riders are more prone to crashing.
51
What is the attitude towards having fun in mountain biking?
Having fun is essential and should be emphasized
## Footnote
Enjoyment enhances the overall experience.
52
Why might experienced riders benefit from core skills training?
* They may have bad habits that hold them back
* They have a commitment to the sport
* They possess awareness to learn quickly
## Footnote
Expert riders often gain more from these lessons than beginners.
53
How do beginning riders benefit from learning core skills?
They learn quickly without bad habits
## Footnote
This allows them to skip the trial-and-error process faced by experienced riders.
54
What is the relationship between mastering safe riding and teaching safe riding?
Mastering safe riding helps in teaching safe riding effectively
## Footnote
Lee teaches the basics at a NorCal Leaders' Summit.
55
What document should coaches and riders review at the beginning of the season?
NICA's 'Trail Etiquette & Code of Conduct' document
## Footnote
All participants are required to sign this at the start of the season.
56
What type of area is recommended for teaching new skills to riders?
Sterile area
## Footnote
A clean, plain, and least distracting area is ideal for focusing on specific skills.
57
Why is it important to choose practice venues that are not scary?
To avoid creating a negative experience for riders
## Footnote
Confidence in the terrain is crucial for a positive practice environment.
58
What is more important for racers than going big on challenging trails?
Carrying good speed on green trails
## Footnote
Most races are held on relatively tame terrain.
59
What should be avoided when practicing with a group of riders?
Trampling sensitive areas
## Footnote
It's important to have enough space to accommodate all riders without damage.
60
What is a key aspect of visibility when practicing?
Good sight lines
## Footnote
Instructors should be able to see their riders over great distances.
61
What should you do before riding in a new terrain?
Pre-ride the area and come up with a teaching plan
## Footnote
Knowing the terrain is critical for safety and effective teaching.
62
List three of the IMBA's Rules of the Trail.
* Ride open trails
* Leave no trace
* Control your bicycle
## Footnote
These rules help promote responsible mountain biking.
63
What type of trails are considered the hallmark of mountain biking?
Cross country trails
## Footnote
These trails represent the type of terrain on which athletes will be racing.
64
What is an excellent alternative for improving spin and fitness when trails are too wet?
Riding on roads
## Footnote
It's important to follow traffic rules while riding on roads.
65
What is discouraged on BMX tracks and pump tracks?
Airtime
## Footnote
Instead, riders should focus on pumptime to build skills and fitness.
66
What can be done in parking lots and open fields during practice?
Refine position, practice hard braking, and create makeshift slaloms
## Footnote
Open areas allow for a variety of drills and skills refinement.
67
What are the three main components of mountain biking ability?
Skills, Fitness, Confidence
## Footnote
These three components can be compared to the legs of a table.
68
What do skills in mountain biking allow you to do?
Do more on your bike and do it better
## Footnote
Skills include actions like pedaling smoothly, lunging up ledges, carving corners, and navigating through rocks.
69
How does fitness contribute to mountain biking?
Lets you execute your skills faster, harder, and longer
## Footnote
A good training program addresses mobility, strength, power, power endurance, and long-term endurance.
70
What is the role of confidence in mountain biking?
Allows you to make the most of your technical and physical abilities
## Footnote
Confidence helps with focus, resilience, and the ability to tackle technical descents.
71
What is compared to the fourth leg of the mountain biking table?
Equipment
## Footnote
This includes the bike, clothes, and protective gear, which should fit properly and be well adjusted.
72
Why should all three areas of skills, fitness, and confidence be developed together?
Each rider is only as strong as his or her weakest area
## Footnote
Focusing solely on fitness can neglect the development of skills and confidence.
73
True or False: The more fit you are, the less effectively you can practice skills.
False
## Footnote
Increased fitness allows for more effective skill practice.
74
Fill in the blank: The more skilled you are, the more _______ you can ride.
terrain
## Footnote
Riding varied terrain contributes to overall fitness.
75
What happens when you are more fit and skilled in mountain biking?
You have more positive experiences and become more confident
## Footnote
This creates a positive feedback loop in skill development.
76
What should riders do to improve their mountain biking?
Work on skills, develop fitness, and enhance confidence simultaneously
## Footnote
Intentional focus and celebrating small victories can aid in this process.
77
What is the primary goal of the curriculum?
To help riders achieve perfection in their riding skills
## Footnote
This aim is supported by clean basic technique and effective instruction.
78
Who is the curriculum based on?
Lee McCormack
## Footnote
His writings include 'Mastering Mountain Bike Skills' and 'Pro BMX Skills'.
79
What is the first key notion in the curriculum?
Make sure the bike and rider fit each other.
80
What should be taught after ensuring bike and rider fit?
Teach the rider how to be centered and balanced on the bike.
81
What are the core skills that should be taught?
* Pedaling
* Braking
* Cornering
* Riding up and down stuff
* Pumping terrain
## Footnote
These skills should be taught with an awareness of balance, range of motion, and power.
82
What is the importance of balance and mobility in riding?
The more balanced and mobile the rider, the better the riding.
83
What is emphasized about mastering core skills?
True mastery comes from the basics.
84
What should riders be encouraged to do with their core skills?
Hone these core skills and mix and match them in advanced ways.
85
What is the quote regarding practice?
Perfect practice makes perfect.
86
What is suggested if a coach cannot provide necessary instruction?
Consider bringing a more advanced rider into the program as an assistant coach.
87
How should the coaching experience be for riders?
Have fun!
88
What is the importance of wearing helmets while cycling?
Helmets should fit correctly, be in good condition, and meet current safety standards. They must be worn correctly to ensure safety.
## Footnote
Any new cycling-specific helmet from a reputable manufacturer will be safe.
89
What should coaches check regarding riders' helmets?
Coaches should check for proper fit and signs of wear, such as cracks.
## Footnote
A properly fitted helmet can significantly reduce the risk of head injuries.
90
Why is it recommended for riders to wear eyeglasses?
Eyeglasses improve vision and comfort, and prevent painful injuries like lacerated corneas.
## Footnote
Even minor eye injuries can be quite painful.
91
What are the benefits of wearing bike-specific jerseys?
Bike-specific jerseys are more comfortable and perform better than cotton t-shirts, especially when sweaty.
## Footnote
Cotton retains moisture, which can make riders feel cold.
92
What is the purpose of wearing cycling gloves?
Cycling gloves improve control and prevent injuries to the hands.
## Footnote
Even minor injuries like a scraped palm can hinder everyday activities.
93
Fill in the blank: Riders should wear _______ shorts for better safety and comfort.
cycling-specific
94
What are the features of cycling-specific socks?
They are thin, fit well in cycling shoes, wick away sweat, and come in various designs.
## Footnote
Keeping feet dry can prevent blisters.
95
What type of shoes must riders using clip-in pedals wear?
Cycling-specific shoes.
## Footnote
Flat-pedal riders should also use bike-specific shoes for better grip.
96
What is the guideline for wearing arm and knee/leg warmers?
If it's under 65 degrees, cover your knees.
## Footnote
Warmers can be easily stored in jersey pockets.
97
Why are vests and jackets important for riders?
They prepare riders for various weather conditions, keeping the core warm.
## Footnote
A warm core contributes to overall warmth while riding.
98
What role do protective padding like knee and elbow pads play?
They add confidence and prevent injuries during practice and new activities.
## Footnote
While not always worn in races, they are essential for safety in training.
99
What types of mountain bikes are best for most NICA rider/racers?
Hardtails, cross-country race bikes, and cross-country trail bikes
## Footnote
These bikes are positioned at the lower-left end of the spectrum.
100
What is a dirt-jump hardtail designed for?
Jumps and stunts
## Footnote
These bikes are built for handling rough terrain.
101
What is the main advantage of rear suspension in mountain bikes?
Adds control and speed in rough terrain
## Footnote
However, it also increases weight and cost.
102
What are the typical suspension travel measurements for cross-country race bikes?
6 inches for rear, 6 inches for front
## Footnote
Suspension travel can vary among bike makers.
103
What wheel size is recommended for smooth rolling over rough terrain?
29-inch wheels
## Footnote
Especially beneficial for hardtails.
104
What tire feature is best for expert cross-country racers?
Tiny knobs
## Footnote
These provide fast rolling for high-level performance.
105
What tire feature is recommended for most riders?
Big knobs
## Footnote
They offer more control in corners and loose conditions.
106
What is the recommended tire pressure range for inner tubes?
30-40 psi
## Footnote
Tubeless tires can be as low as 25 psi.
107
Fill in the blank: A 29er hardtail delivers the perfect blend of ______, smoothness, and affordability.
lightness
108
True or False: Smaller riders should always use 29-inch wheels.
False
## Footnote
Smaller riders might feel better on 26-inch wheels.
109
What angle should the extended leg be bent at full extension?
About 30 degrees
## Footnote
This angle ensures proper knee alignment during pedaling.
110
Where should the front of the knee be positioned when the pedal is at 3 o'clock?
Above the end of the crank arm
## Footnote
This alignment is essential for optimal power transfer.
111
What is the ideal angle between the arm and torso?
90 degrees with elbows slightly bent
## Footnote
This position promotes comfort and control.
112
What is a common mistake in bike fitting regarding handlebar placement?
Placing the bars too low and forward
## Footnote
This position does not improve pedaling performance and can impede bike handling.
113
What should be the goal for a rider's position on the bike?
A neutral, comfortable position
## Footnote
This position enhances bike control and speed.
114
How do young riders' growth patterns affect their bike fit?
Their bones grow faster than their muscles
## Footnote
This leads to tighter muscles that struggle with low positions.
115
What is the recommended riding position for young riders?
Upright positions
## Footnote
This is especially important for young boys as they grow.
116
What should a rider do to lower their torso for steep climbs?
Bend their arms
## Footnote
This keeps the riding position efficient without sacrificing control.
117
What is the first step to achieving a good bike fit?
Pick the right bike size
## Footnote
Clearance when straddling the top tube is crucial.
118
What is the second step to achieving a good bike fit?
Place the saddle in the right place for comfortable, efficient pedaling
## Footnote
Saddle height and position affect pedaling efficiency.
119
What is the third step to achieving a good bike fit?
Place the handlebars for comfort and control
## Footnote
Proper handlebar height and angle can enhance rider stability.
120
Why is it important for coaches to monitor high school aged athletes closely?
They may experience dramatic growth spurts
## Footnote
A well-fitting bike may not suit the rider after a few months.
121
What is the recommended handlebar height in relation to saddle height?
Bars around saddle height
## Footnote
This positioning aids in comfort and control.
122
True or False: A low 'racing' position is proven to improve pedaling performance.
False
## Footnote
Such positions may hinder bike handling instead.
123
What is the most common mistake when setting a bike saddle?
Setting the saddle too low and too far forward
## Footnote
This mistake can cause pain in the front of the knee.
124
What is the traditional fore-aft position guideline for saddle placement?
The bone right below the knee should be directly above the pedal spindle with the pedal at 3 o'clock
## Footnote
Alternatively, the front of the knee should be above the end of the crank.
125
What effect does a more forward saddle position have?
Increased engagement of quads and knees, better for climbs
## Footnote
This position tends to work better on climbs.
126
What effect does a more backward saddle position have?
Increased engagement of hamstrings and hip flexors, better for descents
## Footnote
This position tends to work better on descents.
127
What is the best approach for saddle positioning?
Start with the traditional position and adjust from there
128
What saddle angle is recommended for most situations?
A level saddle works well in most situations
129
What is the recommended saddle angle for extended climbing?
Pointing the saddle down 1-5 degrees
130
What saddle angle feels better on steep descents?
Nose pointed up
131
What angle do gravity and freestyle riders typically set their saddles?
Pointed up 10 degrees or more
132
What is the ideal knee bend when the leg is at full extension?
About 30 degrees
133
What is the Italian foot drop check for saddle height?
The heel of the shoe should barely touch the pedal with butt on seat and both legs hanging down
134
What is the effect of a higher saddle?
Easier to spin higher cadences, but too high reduces power output
135
What does it indicate if the back of your knees hurt?
Your saddle might be too high
136
Why do many trail riders lower their seats for descents?
Lower saddles give more room to handle the bike
137
What knee pain indicates regarding saddle height?
If knees hurt under the kneecaps, saddle might be too low for safe pedaling
138
When should you drop the seat height?
Drop the seat for downhill riding
139
What is the first step after positioning your saddle for optimal pedaling?
Position your bars (grips) to fit your body and riding style.
140
What do product managers do regarding bike specifications?
They spec their bikes with bars and stems that match the intended use and likely size of the rider.
141
What is the stock setup for most riders?
The stock setups work well for most riders.
142
What are the riding style categories mentioned for mountain bikes?
* Downhill focus
* Uphill focus
* All mountain - Enduro
* Trail - Stumpjumper FSR
* Cross country - Epic
* Race - Stumpjumper HT
143
What handlebar height is recommended for most high school racers?
Handlebars at or slightly above saddle height.
144
What happens to the handlebars as the stem is lengthened?
The bars get lower.
145
What is the effect of shortening the stem without raising the bars?
The cockpit will feel cramped, especially while seated.
146
What is the ideal angle between torso and upper arm when seated?
About a 90-degree angle.
147
What sign indicates that the handlebar position should be changed due to reaching for the bars?
The angle between the torso and upper arm is much more than 90 degrees.
148
When should handlebars be below the saddle?
Only in cases of very experienced and flexible riders.
149
What sign indicates that the rider looks cramped?
The angle between the torso and upper arm is much less than 90 degrees.
150
How should handlebars be adjusted for help in technical terrain?
Move the bars backward and upward to a more downhill-focused position.
151
What does the pushup test help determine?
The perfect handlebar width based on the rider's position of maximum strength.
152
What should be done if handlebars are too narrow or wide?
Ask riders to do some pushups to find their optimal handlebar width.
153
What is the main purpose of proper placement of brake levers and shifters?
Reduces strain and improves control
## Footnote
Proper positioning is essential for easy and successful riding.
154
What percentage of riders have their brake levers set incorrectly?
99 percent
## Footnote
Most riders set their levers too far outboard and at the wrong angle and reach.
155
What is the recommended side-to-side position for brake levers?
Move the lever toward the stem until the index finger rests on the end of the lever
## Footnote
This position provides maximum braking power with minimal effort.
156
What angle should the brake levers be set at for optimal braking?
45 degrees from horizontal
## Footnote
This creates a straight line through the forearm, hand, grip, and lever when braking hard.
157
How should the reach of the brake levers be adjusted?
Set so the first knuckle of the index finger is on the end of the lever
## Footnote
Riders with smaller hands should move their levers toward their grips.
158
What should be checked in addition to brake lever positioning?
The condition of the rider's brake pads and brake mechanisms
## Footnote
Regular checks ensure safety and functionality.
159
Where should shifters be positioned in relation to brake levers?
Shifters should be positioned where they fit comfortably without being hard to reach or at risk of being accidentally hit
## Footnote
This ensures both convenience and safety.
160
What is the key difference between brake lever placement and shifter placement?
Brake lever placement is critical; shifter placement is convenient
## Footnote
Each has its own importance in rider control and comfort.
161
What is a specific adjustment for riders with smaller hands?
Move their levers toward their grips
## Footnote
Some may benefit from women-specific bikes with special levers.
162
What should be ensured if riding with a handlebar bell?
It should be positioned to allow safe use while riding
## Footnote
Proper placement ensures safety and usability.
163
What are the two styles of pedals mentioned?
Clip-in and flat
## Footnote
Pedals with toe clips and straps are not recommended.
164
What is a characteristic of the best flat pedals?
They have pins or teeth that stick to soft-soled shoes
## Footnote
This feature helps to engage the rider with the pedal.
165
List two pros of using flat pedals.
* Teach engaged pedaling
* Increase rider confidence in technical terrain
166
What is a con of flat pedals?
They take time to learn for those used to clips
## Footnote
Also harder to ride in very rough conditions.
167
What do clip-in pedals engage with?
A cleat mounted to the bottom of a stiff-soled shoe
168
List two pros of using clip-in pedals.
* Increased pedaling power
* Increased control in bumpy terrain
169
What is a con of clip-in pedals?
They can allow poor riding habits to develop
## Footnote
Examples include not driving weight into pedal spindles.
170
What is recommended for all riders regarding pedal types?
Become proficient on flat pedals
## Footnote
This is especially suggested during the off season.
171
Should beginners be forced to use clip-in pedals?
No
172
What should you watch for with smaller riders in relation to cranks?
If they are rocking their hips to bring the pedals up
173
What might be necessary if a rider is rocking their hips?
Replace cranks with shorter ones
174
What is sag in terms of bike suspension?
The amount your suspension compresses under your body weight
## Footnote
Sag is crucial for maintaining proper bike height and functionality.
175
What percentage of suspension travel should most cross country bikes sag?
About 25 percent
## Footnote
This percentage is recommended to ensure the bike can navigate low spots effectively.
176
What happens to sag when more air pressure is added to an air fork or shock?
Sag decreases
## Footnote
Increased air pressure leads to less compression under weight.
177
What should be used to measure sag on a bike?
A small zip tie on the fork stanchion or an o-ring on the rear air shock
## Footnote
These tools help visualize the amount of sag by marking the starting position.
178
What is the first step in setting up bike suspension?
Set sag
## Footnote
This is the most important suspension setting and serves as the starting point.
179
What should be done if the suspension sags too much?
Add air and check again
## Footnote
Adjusting air pressure is necessary to achieve the desired sag.
180
What should be done if the suspension doesn't sag enough?
Remove air and check again
## Footnote
Ensuring the correct sag is essential for proper bike handling.
181
Why is it important for the front and rear ends of a bike to have equal percentages of sag?
Unequal sag means uneven balance, leading to poor handling
## Footnote
Balanced sag is crucial for optimal bike performance.
182
What is the consequence of improperly tuned suspension?
It makes a bike ride like a nightmare
## Footnote
Correct tuning is essential for a pleasant riding experience.
183
What is a key resource for finding the correct air pressure for your bike's suspension?
The owner's manual
## Footnote
Many bike and suspension makers provide accurate air pressure guidelines based on rider weight.
184
True or False: No suspension is better than wrong suspension.
True
## Footnote
Incorrect suspension settings can lead to a worse riding experience than having no suspension at all.
185
What is the role of a third person during the sag measurement process?
To move the zip tie and o-ring down to touch the fork slider or shock canister
## Footnote
This step is crucial for accurately measuring the sag distance.
186
What is rebound damping?
Hydraulic valving that controls the rebound of your fork or shock after it gets compressed.
187
What does more rebound damping do?
Slower rebound.
188
What does less rebound damping do?
Faster rebound.
189
What should rebound damping achieve?
Let suspension extend fast enough to meet the next bump, while slowing it down to avoid a bouncy feel.
190
How do you start setting rebound damping?
Use the bike maker's suggested setting for your air pressure.
191
What should you do if the bike maker doesn't have a setup chart?
Check the website of the suspension maker.
192
How is rebound adjusted?
By turning the rebound dial.
193
What direction typically slows the rebound?
Clockwise.
194
What direction typically speeds up the rebound?
Counterclockwise.
195
What is a quick test for rebound damping?
Dial the rebound to its fastest setting, ride off a curb, and observe if it rebounds upward and stays up.
196
What indicates that your suspension is bouncing?
If it goes down, up, then down again.
197
How should you increase rebound damping?
One click at a time until bouncing stops.
198
What is compression damping?
Hydraulic valving that controls the compression of your fork or shock.
199
What effect does less compression damping have?
Makes it easier for suspension to move through all its travel and bottom out.
200
What effect does more compression damping have?
Resists movement and uses less suspension travel.
201
What should compression damping achieve?
Make the bike feel firm when pedaling, absorb bumps, and use all available travel without harsh bottoming out.
202
What should you do if many forks and shocks don’t have compression adjustments?
Leave it alone.
203
What is a good starting point for adjustable compression damping?
Start in the stock position.
204
What are good reasons to change compression damping?
If suspension is moving too much, increase compression; if not moving enough, decrease compression.
205
What should you do before changing compression damping?
Re-check your sag.
206
What is ProPedal?
The firmness of some shocks and forks that can be switched to suit different riding conditions.
207
What does dialed suspension help with?
Helps your body deal with impacts.
208
Is dialed suspension a replacement for proper body position?
No.
209
What should you do after finding a good setting?
Ride it everywhere.
210
What maintenance might be needed for suspension systems?
Maintenance for broken components such as blown seals, leaking oil
## Footnote
Regular maintenance is crucial for optimal performance.
211
What indicates that a fork might need servicing?
Significant dirt and oil accumulating down the fork leg
## Footnote
This can be a sign of a blown seal.
212
When loading for a bunny hop, how much should the suspension compress?
At least half way
## Footnote
Proper compression is important for effective bunny hops.
213
What do most riders understand about their suspension?
Most riders have no idea what their suspension is doing
## Footnote
They may only have a vague idea of the bike's feel.
214
What can perfectly dialed suspension do for a rider?
Makes everything feel easier
## Footnote
Well-tuned suspension enhances ride quality.
215
What should a coach do regarding riders' suspension?
Pay close attention, ask what they are feeling, watch bike behavior
## Footnote
Analyzing video can also help assess performance.
216
What is the solution if a bike bounces up and down after hitting a bump?
Increase rebound damping
## Footnote
Adjusting rebound damping can help stabilize the bike.
217
What does it mean if a bike feels good over the first bump but harsher over subsequent bumps?
The fork or shock is 'packing up'
## Footnote
This occurs when it cannot extend before hitting the next bump.
218
What should be done if there is excessive bottoming or too much bouncing while pedaling?
Increase compression damping
## Footnote
This adjustment can improve ride quality.
219
What is a sign of poor suspension performance on bumps and corners?
Feels harsh on big bumps, chatters on small bumps, poor traction
## Footnote
Decreasing compression damping may help remedy this.
220
What should you do before making suspension adjustments?
Write down air pressures and dial settings
## Footnote
Keeping track of original settings is essential for comparison.
221
What type of shock pump should be used for adjustments?
A functioning shock pump designed for your equipment
## Footnote
Using the right tools is critical for effective adjustments.
222
What is the recommended approach to making adjustments?
Adjust one thing at a time, one click at a time
## Footnote
This method ensures clarity in the effects of each adjustment.
223
What should be done when in doubt about suspension adjustments?
Do exactly what the bike or suspension maker says to do
## Footnote
Following manufacturer guidelines is essential for safety and performance.
224
Why is it important to maintain a mountain bike?
Improperly maintained bikes can be dangerous and are no fun to ride.
225
What should riders do to set up their bike?
Set the bike up for comfort and confident handling.
226
What is the advice regarding bike setup after achieving comfort?
Once it feels good, LEAVE IT ALONE!
227
What is the first step in regular bike maintenance?
Keep it clean.
228
What should be used to clean the bike frame and suspension?
Hot water and soap with a sponge or soft cloth.
229
What tool should be used for hard-to-reach areas of the bike?
A scrub brush.
230
What should be used to clean the chain, chainrings, and cassette?
A different brush.
231
What should riders check regularly on their bikes?
All fasteners.
232
What is the recommended pressure range for inner tubes during general trail riding?
30- to 40-psi range.
233
What should be done before every ride concerning tire pressure?
Check it.
234
What should riders do with worn-out parts?
Replace them.
235
What are some examples of parts that may need to be replaced?
* Tires
* Brake pads
* Grips
* Chains
* Chainrings
* Cassettes
* Cleats
236
What should riders carry to handle flat tires?
Enough parts and tools to manage two flat tires.
237
What emergency task should all team members know how to perform?
Quick derailleur adjustment.
238
What should riders be able to handle regarding broken chains?
Managing broken links on the trail.
239
What is a good practice for identifying mechanical issues on a bike?
Shake, rattle, and roll the bike.
240
What should be demonstrated at each practice for bike maintenance?
A seasoned student athlete or coach should demonstrate maintenance tasks.
241
What is the benefit of encouraging riders to clean equipment where they store their bikes?
It makes regular cleaning more likely.
242
What are the key components involved in bike troubleshooting?
Fork parts, Steerer, Crown, Stanchion, Arch, Slider, Dropout, Shock parts, Reservoir, Preload, collar, Coil, spring
## Footnote
These components are essential for understanding bike mechanics and maintenance.
243
What should you do if you wouldn’t feel confident riding one of your team members' bikes?
Work with the rider's family to discuss the situation and determine if they can secure another bike or find a loaner bike
## Footnote
Ensuring equipment meets safety standards is crucial for rider confidence.
244
What is a potential solution for riders' bikes that make bad noises?
Make sure the noises get chased and fixed
## Footnote
Bad noises can indicate mechanical issues that need to be addressed.
245
What should you check if a rider with good form looks out of control on rough terrain?
Double-check the suspension setup
## Footnote
Proper suspension setup is vital for maintaining control.
246
What does a metal-to-metal noise from suspension indicate?
Suspension bottoming
## Footnote
This often requires more air pressure in the suspension.
247
What might be the issue if a rider with good form can't lean the bike enough on steep downslopes?
The cockpit might be too long
## Footnote
A shorter stem could help improve balance and control.
248
What can interfere with a rider's good form?
A rider's seat
## Footnote
High seats can make it difficult to learn proper movement.
249
Fill in the blank: Many riders learn faster when they practice proper movement with _______.
low seats
## Footnote
Practicing with low seats helps riders develop skills before transitioning to higher seats.
250
What is a benefit of 'Lycra drive' donation campaigns?
They help develop impressive quivers of loaner bikes and assorted gear
## Footnote
Community support can enhance team resources.
251
True or False: It's important to address any bike noises beyond the growl of tires, click of gears, and clatter of chains.
True
## Footnote
Unusual noises can indicate mechanical problems that need fixing.
252
What is the key to bike handling?
Heavy feet, light hands
## Footnote
This principle ensures the bike responds well to the rider's movements.
253
What position should a rider maintain for optimal bike handling?
Neutral attack position
## Footnote
This position is crucial for balance and readiness.
254
What are the keys to achieving a neutral attack position? List them.
* 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
## Footnote
Each key contributes to balance and control.
255
What does the neutral attack position require from the rider?
Mobility, strength, and endurance
## Footnote
Staying comfortable on the bike is essential.
256
Is it acceptable to sit down or stand up on straight/smooth sections?
Yes
## Footnote
Riders can adjust their position for comfort but should return to attack position when needed.
257
Fill in the blank: When it's time to Ride with a capital R, get in your _______.
attack position
## Footnote
This emphasizes the importance of readiness in riding.
258
What should the net force drive into during cycling?
Pedal spindles, perpendicular to the cranks
259
How should feet be positioned relative to the cranks?
Parallel with cranks
260
What happens if feet are not kept parallel with cranks?
Weight may push forward or fall backward, upsetting bike handling
261
What is the foot and crank position on flat ground?
Both feet and cranks are level
262
What is the position of cranks, feet, and body when going downhill?
Rock backward
263
What is the position of cranks, feet, and body when going uphill?
Rock forward
264
What is the position of feet and cranks when going uphill at constant speed?
Level with horizon
265
What happens to cranks, feet, and body when braking or hitting bumps?
Rock backward
266
What is the foot and crank position at flat ground with constant speed?
Level
267
What is the purpose of pre-loading for a bunny hop?
To lay big force into the rear wheel
268
What position do feet, cranks, and body take when pre-loading for a bunny hop?
Rotate back
269
What is the foot position when going downhill while braking?
Feet parallel with cranks
270
What happens to the body position when going downhill and braking?
Rotated back
271
Fill in the blank: On flat ground, both feet and cranks are _______.
level
272
What should the position of the knees be while riding?
Always bent, sometimes slightly, never locked straight.
273
How should you adjust your legs when navigating low spots?
Straighten legs into low spots.
274
What is the recommended stance when dealing with high spots?
Bend legs over high spots and crouch low.
275
What is the principle behind 'heavy feet, light hands'?
It helps maintain balance and control over the bike.
276
How should your legs move in response to terrain that goes up and down?
Your legs should move at least as much as the terrain.
277
What effect does increased leg range have on riding over big bumps?
The more range you can get from your legs, the faster, smoother, and safer you are.
278
What type of terrain is ideal for practicing knee and leg movement?
Smooth rollers.
279
What is the significance of keeping knees on the same plane?
It helps the rider stay balanced over the pedals and improves power and efficiency.
280
What does it mean to support and drive through both hips evenly?
It prevents favoring one side and enhances balance and control.
281
Is it easy to maintain perfect knee positioning while riding?
No, it is hard to make perfect all the time.
282
What is the ultimate goal of practicing knee positioning?
To eventually make it perfect all the time.
283
Where should most support and power come from in riding?
Hips
## Footnote
Few riders know how to use their hips effectively.
284
What should riders feel to improve their hip engagement?
Butt muscles
## Footnote
Most riders ride with their butts tucked forward, emphasizing quads over glutes.
285
What is the correct position for engaging hip muscles?
Push your hips back
## Footnote
This folds your torso level, bringing your shoulders down and providing arm range.
286
What should riders do when the going gets crazy?
Get your hips back
## Footnote
This is essential for lowering the shoulders and maximizing arm range.
287
How does cockpit length affect riding position?
Longer cockpit requires more hip push back
## Footnote
This helps to get the shoulders low enough for adequate arm range.
288
What type of stems allow riders to stand more upright?
Short/tall stems
## Footnote
These are found in shorter cockpits.
289
What should be improved if riders can't access shown positions?
Mobility
## Footnote
Off-the-bike strength and mobility exercises, including yoga, can help.
290
What is the ideal attack position for riders?
Hips back, torso level, balanced on feet, arms very bent
## Footnote
If riders can't move like this, their riding will be compromised.
291
True or False: Engaging the quads is more beneficial than engaging the glutes while riding.
False
## Footnote
Engaging glutes is more effective when hips are pushed back.
292
Fill in the blank: To improve riding performance, riders should _______.
Push their hips back
293
What is essential for riding MTB sections smoothly?
A level torso
## Footnote
A level torso helps maintain balance and control while riding.
294
How is the torso connected in MTB riding?
It is tied to the hips
## Footnote
Good hip movement contributes to effective torso positioning.
295
What should you do with your hips when riding?
Push your hips back
## Footnote
This helps achieve a flat torso position.
296
What should you avoid focusing on when riding?
Bringing your shoulders down
## Footnote
This can lead to being pulled too far forward.
297
What is the ideal position for your back while riding?
Level with the horizon
## Footnote
Maintaining a level back is important for control.
298
What does 'Ride with a capital R' imply?
Getting low when necessary
## Footnote
This refers to adopting a more aggressive riding stance.
299
What is the desired posture for the back?
Neither hunched nor arched
## Footnote
A straight line through the hip and spine is ideal.
300
What should young riders avoid when descending?
Looking like scared cats
## Footnote
This posture indicates poor body positioning.
301
What should you do when the terrain gets steep, tight, or unknown?
Get your torso as low as possible
## Footnote
This allows better control and maneuverability.
302
Fill in the blank: The torso should strive for a _______.
[straight line through the hip and spine]
303
True or False: Riders should keep their hips upright while descending.
False
## Footnote
Hips should be pushed back to maintain proper form.
304
How are the shoulders connected to the torso and hips?
The shoulders are tied to the torso, which is tied to the hips.
305
What should you do to ensure good shoulder positioning?
Get them low.
306
What happens when you push your hips back and let your torso fold flat?
Your shoulders will be low.
307
Why is hunching forward discouraged?
It is inefficient and weak on climbs and descents.
308
What is the cue to prevent riders from hunching their shoulders?
Shoulders away from ears.
309
What should you feel when pulling your shoulder blades down toward your hips?
Feel the pinch.
310
What position should the shoulder blades be in?
Anchored to your back.
311
What is the effect of hunching your shoulders?
You feel worthless and weak.
312
How do anchored shoulders affect your feelings of strength?
You feel important and mighty.
313
What is the role of the back muscles in shoulder positioning?
Use (and develop) those back muscles.
314
What technique is used when manning a roller?
Pushing down with hips, anchoring with shoulders.
315
What should you avoid doing with your elbows while riding?
Never locked straight
## Footnote
Keeping elbows slightly bent enhances control and structure.
316
Why is it important to keep elbows out?
Creates a stronger structure, improves range, lets you express your awesome power
## Footnote
Elbows out looks cooler and enhances riding performance.
317
What degree should your elbows be bent in the attack position?
Almost 90 degrees
## Footnote
This position optimizes your range of motion.
318
How should your arms move in relation to the terrain?
Move at least as much as the terrain
## Footnote
This includes adjusting for both vertical and lateral movements.
319
What should riders do with their elbows when transitioning?
Keep elbows OUT
## Footnote
Maintaining this position is crucial even during transitions.
320
What is essential for great riding regarding elbow movement?
Full range of motion
## Footnote
Observing whether riders bend their elbows in high spots and extend them in low spots is key.
321
What is the principle of 'light hands, heavy feet' in cycling?
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
What should riders do if they feel pressure on their palms?
Shift your weight back.
323
What should riders do if they feel pulling on their fingers?
Shift your weight forward.
324
Why is it important to keep straight wrists while cycling?
To maintain a straight line through your forearm, hand, and grip.
325
What happens when riders grip the bars and never move their hands?
This leads to bent wrists, extra tension, and general weakness.
326
What are the three different situations in which riders should change their grip?
* Seated pedaling
* Standing pedaling
* Steep drop
327
Fill in the blank: Light hands, _______ feet!
heavy
328
What is a method to challenge riders' hand grip while cycling?
Ride with Tea Party fingers.
329
What should you keep up and out to maintain balance while riding?
Head and eyes
## Footnote
Keeping your head up and eyes out helps in maintaining balance and confidence while riding.
330
Why is it important to keep your head up and eyes out while riding?
To maintain balance, pick effective reference points, and provide the longest sight line possible
## Footnote
This posture also appears more confident compared to drooping your head.
331
What is the first thing riders often forget when they feel stressed?
To keep their head up and eyes out
## Footnote
This is critical for good riding.
332
What should you watch for in your riders?
Heads up and eyes looking in good places
## Footnote
Good places to ride, not places to crash.
333
What should you practice on local trails and race tracks?
Visual reference points
## Footnote
This helps in improving riding skills.
334
What should you listen for while riding?
Dogs barking, horses galloping, and hikers talking
## Footnote
Being attentive to sounds helps in being aware of other trail users.
335
What should you be looking at while riding?
The next turn and rock
## Footnote
It's too late to look at the current turn or rock.
336
What should you do once you commit to a move while riding?
Let your body take over
## Footnote
This allows for smoother execution of riding maneuvers.
337
True or False: You should assume there are no other trail users around a blind turn.
False
## Footnote
Always be cautious and respectful of others while riding.
338
What should be maintained at all times while riding?
Safe speeds
## Footnote
This is important for the safety of all trail users.
339
What is the first item in the attack position checklist?
Heavy feet, light hands
## Footnote
This emphasizes a stable lower body while allowing for flexibility in the upper body.
340
What should the feet be doing in the attack position?
Feet heavy and driving into pedals
## Footnote
This helps maintain control and stability on the terrain.
341
What is the recommended position for the knees in the attack position?
Knees bent and moving with terrain
## Footnote
This allows for better shock absorption and maneuverability.
342
What is the appropriate hip position in the attack position?
Hips back and powerful
## Footnote
This position aids in balance and power transfer.
343
How should the torso be positioned in the attack position?
Torso level and straight
## Footnote
A straight torso contributes to a strong and stable posture.
344
What is the position of the shoulders in the attack position?
Shoulders low with blades down and back
## Footnote
This helps in maintaining a relaxed upper body and improves control.
345
What should the elbows be doing in the attack position?
Elbows out, bent and moving with terrain
## Footnote
This promotes better handling and responsiveness to terrain changes.
346
What is the position of the hands and wrists in the attack position?
Hands light and wrists straight
## Footnote
This allows for better grip and control without unnecessary tension.
347
What should be the focus of the head, eyes, and ears in the attack position?
Head, eyes and ears up, out and attentive
## Footnote
This ensures awareness of the surroundings and improves reaction time.
348
Fill in the blank: In the attack position, the mantra is _______.
Heavy feet, light hands
## Footnote
This phrase encapsulates the essential balance needed in this position.
349
What is the attack position?
The rider's base position: the average of all rider positions.
350
What is essential for riders to control their bikes on a wide range of terrain?
Complete, fluid access to their entire cockpits.
351
What is the goal of the 'All the way up' position?
Extend legs and arms fully and powerfully when appropriate.
352
What are the uses of the 'All the way up' position?
* Extending into low spots
* Pumping backsides
* Generating downforce for pumps, hops, and jumps
353
What is the goal of the 'All the way down' position?
Crouch low with shoulders down to the bars and belly on the saddle.
354
What are the uses of the 'All the way down' position?
* Absorbing high spots
* Setting up for tight turns
* Preparing to brake hard
* Generating downforce for pumps, hops, and jumps
355
What is the goal of the 'All the way forward' position?
Crouch low and get your head over the hub while standing tall and getting your hips to the bars.
356
What are the uses of the 'All the way forward' position?
* Going up steep slopes
* Pre-loading the front end for manuals and hops
* Jumping steep lips
357
What is the goal of the 'All the way back' position?
Get all the way back with low torso and straight arms quickly and fluidly.
358
What are the uses of the 'All the way back' position?
* Braking
* Manualing
* Fast drops
* Pumping
* Jumping
359
Why is the 'All the way back' position extremely important?
It is crucial for every mountain biker.
360
What is the goal of the 'Side to side' position?
Lean the bike freely below you, independently of your body.
361
What is the primary use of the 'Side to side' position?
Turning!
362
What is the goal of the 'Rotate' position?
Let the bike rotate below you while your body goes straight where you want to go.
363
What are the uses of the 'Rotate' position?
* Loose/rough situations where the bike is bouncing
* Transitioning between corners
364
What is the goal of dismounting and remounting in cyclocross?
Dismount and remount your bike quickly, efficiently and safely.
365
What is the primary use of effective dismounting in cyclocross?
Safely and quickly crossing an unrideable or potentially dangerous trail section.
366
What technique did the winning rider in the NorCal League 2005 Championship use to pass her competitor?
Gracefully dismounted and ran across a sandy section.
367
What is the first step in performing a rolling dismount?
Slow down to a safe speed.
368
Which foot should you unclip first during a rolling dismount?
Right foot.
369
When dismounting, to which side should you always dismount?
Left.
370
What should you do as you set your right foot onto the ground during a rolling dismount?
Unclip your left foot and hit the ground running, right foot first.
371
What is the first step in performing a rolling mount?
Run alongside your bike and thrust yourself upward with your left leg.
372
Where should you land your right leg during a rolling mount?
On your right inner thigh.
373
What should you avoid doing when landing on the saddle during a rolling mount?
Plop down onto the saddle.
374
What should you focus on to make the movement during a rolling mount?
Less vertical and more horizontal.
375
What is the last step in a rolling mount after landing?
Find your right pedal and push down.
376
Fill in the blank: Start by practicing skills at low speed on _______.
smooth ground.
377
True or False: It is recommended to practice dismounting and remounting at high speeds immediately.
False.
378
What is the best cure for crashing?
Prevention
## Footnote
Focus on great skills and always ride within your limits.
379
What should you do if you feel a slight buck or tweak while riding?
Try to ride it out
## Footnote
Balance on your feet and let your bike roll through obstacles.
380
When should you bail from a bike?
Bail sooner than later
## Footnote
If your instincts tell you you're in real trouble.
381
What should you do if you get bucked forward off the bike?
Get off the bike and start running in the air
## Footnote
Keep your head up and try to land feet first.
382
What is the recommended way to fall when a turn or steep section goes wrong?
Fall on the low side of the bike
## Footnote
Lean into the inside of the turn or into the hill.
383
What should you avoid doing when falling off a bike?
Don't try to stop yourself
## Footnote
The sudden stop is the real problem.
384
What can happen if you put your arms out to stop yourself during a fall?
Something might break, often your collarbone
## Footnote
This highlights the danger of trying to brace for impact.
385
What is the ideal way to manage a fall?
Run it out
## Footnote
Jump off your bike and keep running until kinetic energy is expressed.
386
What does 'roll with it' refer to in the context of crashing?
Using smart practice and good instincts to manage a fall
## Footnote
This can differentiate between a minor event and a serious injury.
387
What is suggested for practicing crashing?
Practice crashing in a soft, grassy area
## Footnote
Gradually add difficulty and speed after mastering each level.
388
List the first three steps in the progression of practicing crashing.
* Forward roll from a kneeling position
* Forward roll from a standing position
* Forward roll while walking
389
What is the final step in the progression of practicing crashing?
Jump off a moving bike then run into a forward roll
## Footnote
This step incorporates both jumping and rolling to manage a fall.
390
True or False: Practicing crashing is not necessary.
False
## Footnote
Practicing crashing can improve your skills and safety.
391
What is a common problem when your arms are getting tired and your eyes feel rattled?
You are too far forward on the bike.
## Footnote
Shift your hips back until your palms stop pressing on the bars and your hands are weightless.
392
What should you do if the back end of your bike kicks up when hitting water bars?
Shift your hips forward until your fingers stop pulling on the bars and your hands are weightless.
## Footnote
This helps keep you centered.
393
What causes your shoulders or triceps to get tired while climbing?
You are slumping and putting too much weight on your bars.
## Footnote
Sit up straighter and put more pressure into the pedals.
394
What could be wrong if you experience fatigue in your shoulders or triceps while climbing?
Your bike size and stem length could be incorrect.
## Footnote
Discuss with your coach and possibly visit a quality shop for a fit.
395
What happens to your front tire on steep, seated climbs if your weight is too far back?
Your front tire wanders around like a balloon on a windy day.
## Footnote
Crouch low and pull yourself forward until the front tire starts to track.
396
What should you do to improve balance while turning or navigating obstacles?
Relax and look as far ahead as possible.
## Footnote
If low-speed sections give you trouble, speed up!
397
What is the primary focus of the drills described?
Teaching the neutral attack position body part by body part
## Footnote
A neutral attack position is essential for mountain biking skills.
398
Why is a neutral attack position important for riders?
Forms the foundation of all mountain bike skills, enabling greater confidence and control on all terrain
## Footnote
It allows riders to ride with better stability and technique.
399
What type of area is recommended for running these drills?
Open area with good traction and a slight grade
## Footnote
This setup allows riders to coast easily while practicing.
400
What should be considered when learning the attack position?
Lowering the seat to encourage greater range
## Footnote
This adjustment helps riders find and maintain the correct position.
401
List the body parts to focus on when building the attack position.
* Feet
* Knees
* Hips
* Torso
* Shoulders
* Elbows
* Hands
* Head and Eyes
## Footnote
Each part should be taught sequentially to ensure proper understanding.
402
What is the first part to focus on in the drills?
All weight on feet, feet parallel with cranks
## Footnote
This establishes a stable base for the attack position.
403
What should the elbows be like in the attack position?
Elbows out
## Footnote
This position helps with balance and control.
404
What is the correct torso position in the attack position?
Torso level
## Footnote
A level torso aids in maintaining stability.
405
What is the recommended knee position?
Knees bent
## Footnote
This position allows for better shock absorption and control.
406
What is the position of the hips in the attack position?
Hips back
## Footnote
This helps in maintaining balance and control over the bike.
407
What should the riders do after the instructor demonstrates the attack position?
Guide riders through the same exercise, one part at a time
## Footnote
This ensures that they understand and can replicate the position.
408
What should the instructor encourage during the demonstration?
Encourage questions
## Footnote
This promotes engagement and understanding among riders.
409
True or False: The attack position can only be practiced on flat terrain.
False
## Footnote
The attack position should be practiced on real terrain for effective learning.
410
Fill in the blank: Shoulders should be _______ and blades down and back.
Low
## Footnote
This positioning helps with aerodynamics and control.
411
What aspect of the hands is important in the attack position?
Hands weightless, wrists straight
## Footnote
This helps maintain a relaxed grip and allows for better control.
412
What should the rider's head and eyes be doing in the attack position?
Head up, eyes out
## Footnote
This positioning aids in better visibility and awareness of the terrain.
413
What is the goal of the drill for attack position?
Feet and cranks level with horizon, feet parallel with cranks. All weight on feet.
## Footnote
This position ensures optimal weight distribution for effective riding.
414
What should the hands be like in the attack position?
Weightless.
## Footnote
Light hands help maintain balance and control.
415
Why is it important to drive weight into the bottom bracket?
It drives weight straight into the bottom bracket, perpendicular with cranks.
## Footnote
This technique ensures stability and efficiency while riding.
416
How does the attack position change on steep ups and downs?
It changes but stays the same.
## Footnote
The fundamental principles of weight distribution remain consistent regardless of incline.
417
What is the A-1 most important aspect of riding technique?
Distributing your weight perfectly on the tires.
## Footnote
This allows the bike to perform optimally.
418
What are the key observations to look for in the rider's position?
* 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
## Footnote
These observations help assess proper positioning and weight distribution.
419
Fill in the blank: The rider should have _______ feet and _______ hands in the attack position.
parallel; light
## Footnote
This ensures effective weight distribution and control.
420
True or False: Heavy feet and light hands are ideal in the attack position.
False.
## Footnote
The correct approach is heavy feet and light hands.
421
What is the goal of the DRILL - ATTACK POSITION - KNEES?
Keep knees slightly bent, directly below hips, and on the same plane as if they share a pivot point.
422
Why is it important to keep the knees on the same plane?
A) Helps ensure rider is weighting pedals evenly, B) Rider generates equal power from both legs.
423
How do you achieve the correct knee position from the saddle?
Set the feet level, put the knees next to each other, then get off the saddle.
424
What should be demonstrated with the hands during the drill?
Weightless hands.
425
What is a common mistake riders make regarding knee position?
One knee bent, the other straight, knees far from each other.
426
What might happen if one leg gets tired during a downhill ride?
All your weight was on one leg, leading to imbalance.
427
What is a very common issue with knee alignment?
One knee way in front of the other.
428
What can tightness in the body affect during riding?
Knee alignment.
429
How can riders improve knee alignment?
By bringing the hips into position.
430
Fill in the blank: Keeping the knees on the same plane helps ensure the rider is weighting pedals _______.
evenly.
431
True or False: Demonstrating weightless hands is an important part of the drill.
True.
432
What is the goal of the drill focusing on the attack position?
Keep knees above and between the feet while pushing hips back and keeping the torso flat.
433
Why is pushing hips back important in the attack position?
It recruits the powerful gluteal muscles and allows for a greater range of motion for cornering and drops.
434
What should the angle between the lower and upper legs be in the attack position?
90-degree angle.
435
What common mistake do riders make regarding their hips during the attack position drill?
Hips not going back far enough.
436
What is a sign that a rider is shifting weight incorrectly in the attack position?
Shoulders coming forward and putting weight on the bars.
437
What should riders strive to do with their torso during the attack position drill?
Fold the torso flat while keeping the hips back.
438
Fill in the blank: The attack position is ideal for riders; if they can't move like this, their riding will be _______.
compromised.
439
What happens if a rider's hips go back too far in the attack position?
You may see biceps, indicating they need to pull themselves forward.
440
What should coaches demonstrate to help riders understand the attack position?
The shift from the saddle, setting feet and knees, and pushing hips back.
441
What should riders do as they warm up to improve their mobility?
Practice the attack position drill regularly.
442
What should be the position of the rider's butt in relation to the saddle when the torso is flat?
The butt should be behind the saddle.
443
True or False: Riders should shift their shoulders forward to achieve balance in the attack position.
False.
444
What is the recommended position for knees during the attack position drill?
Knees should be bent and behind toes.
445
What is a common issue for growing, inflexible teens during the attack position drill?
Inability to access the proper hip position immediately.
446
What should be encouraged for riders who are struggling to push their hips back?
Encourage them to go as far back as they can without straining.
447
What is the goal for the torso in the attack position?
Torso is as level as possible, straight, and engaged
## Footnote
A level torso improves stability and breathing.
448
Why is a level torso important?
It brings the shoulders down, increasing arm range of motion and improving stability
## Footnote
All forces between the bars and pedals pass through the torso.
449
How should the hips be positioned to maintain a level torso?
Push hips back and pivot at the hip joint
## Footnote
Avoid bending at the waist.
450
What should a rider do to stay balanced on the pedals?
Bring shoulders forward and fold the torso to level
## Footnote
This helps maintain balance and proper alignment.
451
What common issues should coaches look for in riders during practice?
All hip issues, bending or arching at the waist
## Footnote
Inflexible riders often keep hips vertical and bend at the waist.
452
What is better for a rider: to be somewhat upright with good hip/torso alignment or to force the shoulders low and bend at the waist?
Somewhat upright with good hip/torso alignment
## Footnote
This improves range of motion over time with practice.
453
Fill in the blank: A level torso brings your ______ down and gives you the range of motion to work transitions.
[shoulders]
## Footnote
This is essential for performance on pump tracks and trails.
454
True or False: A level torso is a sign of proper hip placement.
True
## Footnote
A level torso indicates that the rider is properly positioned.
455
What is the goal for shoulder positioning in the attack position?
Shoulders low; try for same level as hips.
## Footnote
Low shoulders increase arm range of motion, essential for skills like cornering and braking.
456
Why is it important to pack shoulder blades against the back?
Provides stability and strength, as well as safety for the shoulder joint.
## Footnote
Packed shoulders help in maintaining a strong riding position.
457
How does a coach demonstrate poor cornering technique?
By exhibiting high shoulders that limit lean angle and corner line.
## Footnote
High shoulders restrict range of motion, affecting performance.
458
What exercise does the coach use to illustrate the difficulty of riding with shrugged shoulders?
Pushups with shrugged shoulders.
## Footnote
This exercise highlights the lack of strength and stability in that position.
459
What feedback should riders give about their shoulder positioning?
Responses like 'very often, especially when I'm afraid or uncomfortable.'
## Footnote
This helps identify common issues with shoulder posture.
460
What is the first step in correcting shoulder positioning on the bike?
Pull shoulder blades down and back.
## Footnote
This action engages back muscles and improves stability.
461
What should riders focus on during position progression on the bike?
Feet, knees, hips, and then shoulders being low.
## Footnote
Emphasizing shoulder position is crucial for overall riding posture.
462
What indicates that a rider's shoulder blades are not packed correctly?
Seeing the inner points of the shoulder blades.
## Footnote
This visual cue suggests that the rider needs to adjust their shoulder position.
463
What common condition affects many riders' upper body posture?
Upper cross syndrome.
## Footnote
This condition occurs when chest muscles overpower back muscles, leading to poor posture.
464
What should riders practice to improve their upper body posture?
Sitting straight while in class.
## Footnote
Awareness in daily activities can help counteract poor posture habits.
465
Fill in the blank: Shoulders should be pulled _______ toward hips.
down
## Footnote
This action helps achieve a more stable and effective riding posture.
466
True or False: Most riders have strong back muscles and good upper body posture.
False
## Footnote
Many riders actually have weak back muscles and rounded upper body posture.
467
What is the relationship between torso position and hip shift?
Torso bent at waist is tied to hip shift.
## Footnote
Proper alignment of hips and torso is essential for effective riding.
468
What is the goal of the DRILI - ATTACK POSITION - ELBOWS?
Elbows out! Look for 90-degree angles between upper and lower arm and between upper arm and side of torso.
## Footnote
This positioning enhances performance and control while riding.
469
Why is having elbows out important?
Increased range of motion, increased ability to absorb shocks, increased ability to pull and push, looks cool at any speed.
## Footnote
These factors contribute to overall riding efficiency and safety.
470
How should a coach demonstrate the elbow position to riders?
Coach stands in front of riders and shows how to bring elbows up without hunching the shoulders. Riders copy the motion.
## Footnote
This hands-on approach helps riders understand the correct posture.
471
What should coaches look for when assessing elbow positioning?
* Elbows in close to the body
* Elbows in front of shoulders
* Hunched shoulders
## Footnote
Each position indicates different levels of rider comfort and technique.
472
What is a common mistake among road riders regarding elbow positioning?
Elbows in close to the body.
## Footnote
This is especially common among those accustomed to drop bars.
473
What does it mean if a rider has elbows in front of their shoulders?
This is rare and only possible with very mobile riders, which is weak and dangerous.
## Footnote
Coaches should ensure elbows stay even with or slightly behind shoulders.
474
What should riders do to avoid hunched shoulders?
Push shoulders as far as possible from ears while keeping elbows out.
## Footnote
This helps maintain a strong and stable riding position.
475
Fill in the blank: Elbows out give you the range of motion and strength to make _______.
[quick transitions].
## Footnote
This is particularly useful on tracks or during rapid changes in direction.
476
What is the goal for hands in the attack position?
Hands neutral. Neither pulling nor pushing. Wrists straight. No bend in the wrists.
477
Why is it important for the hands to be light and the rider off the saddle?
All weight is in the feet, where it belongs.
478
What are the consequences of pulling or pushing through bent wrists?
Weak, uncomfortable, and dangerous.
479
What should riders do when transitioning from sitting to standing?
Loosen and adjust grip to keep wrists straight.
480
What should coaches look for in riders' hand positions?
* Signs of pulling or pushing on the bars
* Bent wrists
* Squeezing the bars or complaining of sore hands
481
What is the advice for riders regarding their hands?
Keep hands loose and relaxed.
482
What phrase describes the ideal hand position?
'Tea party fingers.'
483
Fill in the blank: The coach demonstrates what happens if hands grab bars in sitting position then stand without adjusting grip, leading to _______.
bent wrists.
484
What should riders do to achieve heavy feet?
Adjust fore-aft balance by shifting hips forward or back.
485
What does NICA emphasize in terms of hand position?
Demonstrate light hands, loose grip, straight wrists.
486
What is the goal of the drill for attack position?
Head is up; rider is leading with chin.
## Footnote
This position enhances visibility and stability.
487
Why is proper vision important for riders?
It helps to:
* identify the best line
* provide brain with necessary information
* recognize other trail users in advance
## Footnote
Good vision allows for better decision-making and safety.
488
What should riders do with their eyes during the drill?
Eyes are out and scanning as far ahead as possible.
## Footnote
This maximizes reaction time and awareness of surroundings.
489
What does the coach demonstrate in the drill?
Proper head position and the importance of looking ahead.
## Footnote
This sets a visual standard for riders to follow.
490
What is the reference point distance identified by the coach?
50 feet ahead of the riders.
## Footnote
This distance helps riders focus on long-term vision.
491
What should riders do after looking at the ground under their front wheels?
Look at the reference point.
## Footnote
This transition helps in understanding the difference in perspective.
492
What are the key observations coaches should make regarding rider vision?
Look for:
* Head facing down
* Eyes locked on front tire or trouble spots
## Footnote
Specific feedback on where to look can improve rider performance.
493
What should riders be encouraged to do through turns?
Look all the way through the turns and at the next turn as soon as possible.
## Footnote
This practice enhances flow and control during navigation.
494
Fill in the blank: Riders can only ride where they've _______.
[seen]
## Footnote
This emphasizes the importance of visual awareness in riding.
495
True or False: Riders should focus on immediate obstacles rather than looking ahead.
False.
## Footnote
Looking ahead allows for better planning and response.
496
What is optional according to the text?
Suffering
## Footnote
The text emphasizes that suffering is not a necessary part of the experience.
497
What is the difference highlighted in the text?
Working hard and working incorrectly
## Footnote
The text suggests that it's important to distinguish between effort and effectiveness.
498
What should riders ensure while pedaling hard?
They are also pedaling their best
## Footnote
Efficient technique is as important as effort.
499
What happens when riders learn something new?
They often slow down at first
## Footnote
However, persistence leads to long-term improvement.
500
Who are the experts mentioned in the chapter?
* Lester Pardoe
* Rob Pickels
* Sean Madsen
## Footnote
These individuals are associated with the Boulder Center for Sports Medicine.
501
What is the first goal for pedaling?
Comfort
## Footnote
Proper bike and shoe fit is essential to prevent strain or injury.
502
What is the second goal for pedaling?
Efficiency
## Footnote
Maximizing power and endurance from a given fitness level is crucial.
503
What is the third goal for pedaling?
Power
## Footnote
Developing more power is key for better and faster riding.
504
What is the fourth goal for pedaling?
Adaptability
## Footnote
Being able to pedal well in all situations is important.
505
What misconception do many riders have about pedaling?
They think of pedaling only in terms of fitness
## Footnote
This limits their understanding of pedaling as a skill.
506
What should riders focus on while developing power and endurance?
Great technique
## Footnote
Emphasizing technique leads to smoother and faster riding.
507
What should clinics focus on if indoor spin bikes or stationary trainers are available?
Pedaling techniques
## Footnote
Clinics can help improve riders' skills.
508
What cadence is recommended for riders?
80-90 rpm
## Footnote
This high cadence is important for effective pedaling.
509
What is the first advantage of spinning easy gears quickly?
It protects riders' knees
## Footnote
Less force on knees helps prevent injury.
510
What is the second advantage of spinning easy gears quickly?
It saves muscle power
## Footnote
This helps keep legs fresher for climbs and finishes.
511
What is the third advantage of spinning easy gears quickly?
It's more efficient
## Footnote
Fewer dead spots in the pedal stroke improve overall performance.
512
Fill in the blank: Easy gears and high rpms leave legs ______ for technical climbs and glorious finishes.
fresher
## Footnote
Maintaining freshness is essential for performance.
513
True or False: NICA forbids single speeds from competition.
True
## Footnote
This rule is in place to protect young riders' knees.
514
What is the most efficient place to generate long-term power while cycling?
In the saddle
## Footnote
Encouraging riders to do most of their pedaling in the saddle is essential for efficiency.
515
What does the term 'power phase' refer to in cycling?
The phase where downward force is applied with the heel
## Footnote
It is essential for maximizing power output during pedaling.
516
What should riders focus on during the upstroke of pedaling?
Relaxing and focusing on the opposite downstroke
## Footnote
This helps to engage the power phase more effectively.
517
What is the recommended action when the pedal reaches the top of the stroke?
Drop heel and push across the top
## Footnote
This action initiates the power phase earlier.
518
What is the correct position for the toe at the end of the downstroke?
Slightly pointed toe
## Footnote
This position aids in efficient power transfer.
519
What should riders do across the bottom of the pedal stroke?
Pull back slightly to finish the power stroke
## Footnote
Focus on the opposite foot during this phase.
520
What is a key focus for the upper body during cycling?
Keep the upper body as quiet as possible
## Footnote
This is important for efficient power transfer.
521
What adjustment should be made during steep climbs?
Pull torso down and forward
## Footnote
This position helps in maintaining balance and power.
522
What is the purpose of changing body position during long climbs?
To use different muscles and keep feeling fresher
## Footnote
Shifting forward focuses on quads, while scooting back engages glutes and hamstrings.
523
How often should low-rpm training be incorporated into cycling practice?
Once or twice a week at the maximum
## Footnote
This training builds pedaling-specific strength.
524
What does low cadence mean for high school cyclists?
60 rpm
## Footnote
This is considered low cadence for training purposes.
525
True or False: Pulling down during the upstroke is effective for power generation.
False
## Footnote
Studies show that pulling down during cycling is useless.
526
Fill in the blank: During the downstroke, riders should drive downward with the _______.
heel
## Footnote
Engaging the glutes during this phase is also important.
527
What is a recommended strategy for engaging the pedal effectively?
Engage the pedal as much as possible
## Footnote
This is particularly essential at lower rpm.
528
Why should riders primarily pedal in a seated position?
Most riders are more efficient in the saddle
## Footnote
A relaxed yet powerful seated position helps in maintaining efficiency during pedaling.
529
What are two good reasons for standing while pedaling?
* To stretch and use different muscles
* To stay balanced over bumps or very steep pitches
## Footnote
Standing periodically allows blood flow and shifts the workload to different muscle groups.
530
What is the effect of standing on steep climbs?
Standing helps maintain balance and can improve smoothness and speed
## Footnote
It's often necessary on very steep slopes to avoid losing balance.
531
Which famous cyclist was known for standing while climbing?
Marco Pantani
## Footnote
Contrastingly, Lance Armstrong almost always sat while climbing.
532
What should riders experiment with during climbs?
Finding out what works for them regarding seated versus standing climbing
## Footnote
Individual efficiency may vary based on body type and personal preference.
533
What is the recommended posture for hips and head while climbing?
Keep hips and head level
## Footnote
Bobbing wastes energy, particularly with suspension.
534
What should riders do at the top of the pedal stroke?
Heel raises as the pedal reaches the top and knee drives toward the bar
## Footnote
This helps maintain proper form and power transfer.
535
What is the recommended action at the bottom of the pedal stroke?
Relax and focus on pushing the other foot across the top
## Footnote
This technique aids in maintaining momentum.
536
How should riders engage their core while cycling?
Suck in your gut like you're gonna get punched and pull your belly button toward your spine
## Footnote
A tightened core creates a stable platform for power.
537
What is the ideal balance of tension in the body while cycling?
Be firm yet relaxed
## Footnote
Staying square without being tense is crucial for effective cycling.
538
What is the first issue with sprinting?
Planning
## Footnote
Pre-ride the course, know where the finish is, and practice at race speed.
539
What should you choose ahead of time for sprinting?
Gears
## Footnote
Pick a ring and avoid shifting the front derailleur during a sprint.
540
What is the recommended starting gear for sprinting?
An easy gear
## Footnote
This allows you to spin up quickly.
541
How should you shift gears while sprinting?
Start in an easy gear, spin fast, then upshift
## Footnote
Similar to downshifting in a car to increase RPMs.
542
What technique should you practice to improve speed?
Spinning faster
## Footnote
You can get more speed out of any gear.
543
What is the recommended technique for accelerating out of the saddle?
Accelerate to top speed, then sit and maintain speed
## Footnote
Practice great technique both in and out of the saddle.
544
What are power strokes used for in cycling?
To provide an extra boost in certain situations
## Footnote
Examples include surging up a ledge or clearing a steep section.
545
What is the first step for engaging the freehub during a power stroke?
Pedal softly for a half crank before unleashing power
## Footnote
Ensure the chain is engaged with no slack.
546
What should you do as you reach the top of the stroke?
Drop your heel and push across the top
## Footnote
The sooner you do this, the more power you generate.
547
What should you do when pushing down during a power stroke?
Push down as hard as you can and as far as you dare
## Footnote
Keep pedaling up a ledge or prepare to land down a ledge.
548
What should you use if your fork or shock has a lockout?
Use it
## Footnote
Plan ahead to be locked out before the victory sprint.
549
How many times should you practice a specific move on a 6-inch curb?
100 times
## Footnote
This should be done before trying it on an 18-inch ledge.
550
What is the relationship between power strokes and dropping off a ledge?
The smoother and more powerful the power stroke, the easier the drop
## Footnote
Practice enhances performance in this scenario.
551
What is a fun way to engage riders in learning about bike gear shifting?
Incorporate a demonstration where riders estimate how far the bike will roll with one turn of the crank in each gear combination.
552
How can riders visually indicate their predictions during the demonstration?
Riders can draw lines in the dirt to indicate where they think the bike will roll to before the bike is spun.
553
What is the formula for calculating gear inches?
Gear inches = (front gear / rear gear) x tire diameter x 3.14
554
Calculate the gear inches for the small/big gear combination (22 / 34) with a 26" tire.
53"
555
Calculate the gear inches for the middle/middle gear combination (32 / 16) with a 26" tire.
163"
556
Calculate the gear inches for the big/small gear combination (44 / 11) with a 26" tire.
327"
557
What is the definition of gear ratio?
Gear ratio = (front gear / rear gear)
558
What is the gear ratio for the combination (32 / 16)?
2
559
How can gear combinations be practically described?
In terms of small, middle, or big ring and No. X cog.
560
What is the designation for the biggest cog in a bike drivetrain?
No. 1
561
What is the designation for the smallest cog in a bike drivetrain?
No. 8, 9, or 10 depending on the drivetrain.
562
Create a team shifting language term for climbing.
Hit that climb in small/1.
563
Create a team shifting language term for rocky terrain.
Pump the rocks in middle/3.
564
Create a team shifting language term for finishing straight.
Hammer the finish straight in big/5.
565
What is the purpose of setting gear ratios in cycling?
To allow the rider to turn the pedals smoothly, efficiently, and powerfully.
## Footnote
An ideal gear ratio provides a balance between low-end torque and high-end spin.
566
What should you use to fine-tune your gear ratio during cycling?
Front shifter.
## Footnote
Keeping in the middle of your powerband is important for optimal performance.
567
When should you save your front shifter?
For major terrain changes.
## Footnote
This helps in adapting to different riding conditions effectively.
568
What gear setting is recommended for downhill and fast, flat riding?
Big ring.
## Footnote
Using the big ring maximizes speed on descents.
569
What gear setting should be used for long or steep climbs?
Small ring.
## Footnote
This allows for better control and power on challenging ascents.
570
What is important to maintain regarding the chain during cycling?
Keep the chain as straight and tight as possible.
## Footnote
A straight and tight chain reduces the risk of it bouncing off the ring.
571
What should you do before needing to shift gears?
Shift before you need to.
## Footnote
Planning ahead prevents issues with the front shifter under pressure.
572
What should riders identify during pre-race course inspections?
Shifting points.
## Footnote
Knowing when to shift can improve performance during the race.
573
What is the recommended approach for most riders when in doubt about gear selection?
Leave it in the middle ring.
## Footnote
This simplifies riding for beginners and reduces the need for frequent shifts.
574
What should you practice when going uphill?
Pull the 34x34 gear combination.
## Footnote
This setup is often faster and more efficient than the 22x34.
575
What is the recommended gear setting for downhill riding?
Middle ring and one of the bigger cogs.
## Footnote
This allows the rider to focus on recovery and gaining speed.
576
What can be installed to reduce the possibility of a dropped chain?
Chain guide.
## Footnote
This is particularly useful for riders who primarily use the middle ring.
577
What should you watch for regarding other riders' gear combinations?
Improper gear combinations.
## Footnote
Discussing gear choices with other riders can enhance overall performance.
578
What is a common drivetrain setup for newer bikes?
2x10 drivetrain.
## Footnote
This setup features two rings in front and ten cogs in the back, simplifying shifting.
579
Fill in the blank: The small ring is used when you're going _______.
slow.
## Footnote
This gear setting is advantageous for managing lower speeds.
580
Fill in the blank: The big ring is used when you're going _______.
fast.
## Footnote
This maximizes speed for faster segments of the ride.
581
What should you inspect if your feet pull out of the pedals unexpectedly?
Inspect the pedal cleats for replacement
## Footnote
Ensure the pedals are adjusted properly.
582
What is a recommended solution for not being able to keep up with buddies on hills?
Train smart and ride with clean technique
## Footnote
If your buddies are still faster, they may be genetically better climbers.
583
What is the first step to take when the beginning of every ride hurts?
Start slowly and gradually increase the intensity
## Footnote
Incorporate short, intense bursts as you warm up.
584
What should you do if your quads are tired but your glutes are not engaged?
Move back on the saddle and push forward from your hips
## Footnote
This emphasizes the glutes, which are the strongest muscles in the body.
585
What should you focus on to feel more comfortable on a climb?
Pay attention to your form: open your upper body, lighten your hands, and spin smooth circles
## Footnote
If you're out of shape, it might still hurt.
586
What should you do to alleviate tired triceps when climbing out of the saddle?
Move your hips back to shift weight to your feet
## Footnote
For max power, pull on the bars with each downstroke.
587
What can prevent your chain from falling off during descents?
Descend in your big chainring and one of the middle to larger cogs
## Footnote
Consider removing links or installing a chain guide if necessary.
588
What is a solution for riders who feel tired and weak?
Provide training plans and encourage adherence to them
## Footnote
Following a structured plan can improve performance.
589
What is the primary focus of the drill?
To improve seated pedaling strokes
## Footnote
Efficient pedaling leads to greater comfort and speed.
590
Why is efficient pedaling important for riders?
It makes riders more comfortable, allows for longer rides, and enables faster speeds
## Footnote
Comfort and speed are crucial for endurance cycling.
591
What type of surface is recommended for this drill?
Long, slight uphill with paved or hardpacked surface
## Footnote
This drill can also be performed on an indoor trainer.
592
What gear setting should riders select?
A gear that lets them turn 60 rpm with moderate resistance
## Footnote
Focus is on technique rather than intensity.
593
What is the first point riders should focus on during the drill?
Ankling
## Footnote
Riders should aim for about 20 degrees of ankle rotation.
594
What should riders do during the 'pushing across the top' phase?
Drop the heel then push forward across the top
## Footnote
This should occur as early as possible on the upstroke.
595
What is expected of the upper body while performing the drill?
It should be relaxed but braced
## Footnote
A quiet upper body helps maintain stability.
596
What is the purpose of single-legged pedaling?
To force riders to be active all the way around the circle
## Footnote
This involves alternating strokes with each leg.
597
How many strokes should riders perform with each leg during single-legged pedaling?
10 strokes with one leg, 10 strokes with both legs, 10 strokes with the other leg
## Footnote
Riders must be clipped in and use easier gears.
598
What should riders look out for regarding their ankles?
Stiff ankles and whether feet are level, pointed up, or pointed down
## Footnote
Encouragement to cycle ankles as they pedal is important.
599
What does a late downstroke indicate?
Hearing a growl at 3 o'clock
## Footnote
This can be corrected with some single-legged pedaling.
600
What should riders do if they experience a noisy upper body?
Use core muscles to hold the upper body up and let hands hover weightlessly on the bars
## Footnote
This helps maintain control and balance.
601
What is a common issue riders may face while pedaling?
Bouncing in the saddle
## Footnote
Focus on low cadence initially, then gradually increase speed.
602
What should riders do as they become smooth at low rpms?
Do intervals at higher and higher cadences
## Footnote
This builds comfort with spinning quickly and smoothly.
603
How can riders calculate their rpm during the drill?
Count the number of times their right knee comes up in 15 seconds and multiply by four
## Footnote
Clear instructions on when to start and stop counting are important.
604
What is the primary focus of the drill for basic standing pedaling?
Improving standing pedaling strokes
## Footnote
This drill emphasizes the efficiency of pedaling to enhance comfort and performance.
605
Why is standing pedaling important for riders?
It allows for rest on long climbs and provides power for steep/technical sections
## Footnote
Efficient pedaling can enhance comfort and endurance.
606
What type of surface should be used for this drill?
Long, slight uphill with paved or hardpacked surface
## Footnote
This setup helps in focusing on the pedaling technique.
607
What gear should riders select for the drill?
A gear that allows them to turn 60 rpm out of the saddle with moderate resistance
## Footnote
The emphasis is on technique rather than intensity.
608
What is the first point riders should focus on during the drill?
Balance
## Footnote
Riders should stay extended above their pedals without weight on the bars.
609
What ankle motion is ideal during standing pedaling?
About 20 degrees of ankle rotation
## Footnote
Heels should drop across the top, and toes should come up across the bottom.
610
How should riders handle the upstroke during pedaling?
Focus on dropping the heel then pushing forward across the top
## Footnote
This technique helps in maximizing power transfer.
611
What should the upper body do during standing pedaling?
Remain level without bouncing
## Footnote
A stable upper body contributes to effective pedaling.
612
What is the goal for riders after they become smooth at low cadences?
To spin for short periods as fast as they can smoothly
## Footnote
This practice extends their powerband and improves sprinting capabilities.
613
What indicates that a rider has weight on their hands?
Bulging triceps
## Footnote
Riders should aim for moderate climbs without relying on their hands.
614
What should riders do if they have stiff ankles?
Exaggerate the ankle motion
## Footnote
Achieving about 20 degrees of rotation is ideal for effective pedaling.
615
What does clunking freehubs signify?
A disengaged topstroke and late downstroke
## Footnote
This indicates inefficiency in the pedaling technique.
616
What technique can help reduce bouncing during pedaling?
Pick a reference point and keep eyes steady
## Footnote
This helps maintain focus and stability during the drill.
617
What will riders learn from the drill?
Riders will learn to plan and execute race-winning sprints.
618
Why is sprinting important in racing?
An inch can win a race. A surge of power can keep a mountain biker riding instead of walking.
619
What type of surface is recommended for the sprint drill?
Long, slight uphill with paved or hardpacked surface.
620
What should riders do if race finishes are flat?
Do sprint practice on flat ground.
621
What is the initial length of the sprint zone for the drill?
Start with 100 yards and work up to 200 yards.
622
At what speed should riders enter the sprinting zone?
At race speed (basically their highest sustainable pace).
623
What gear should riders find for sprinting?
A gear that riders can spin easily and accelerate from race speed on the given grade.
624
What is the recommended cadence to start the sprint?
About 80 rpm.
625
What should riders do when they hit their max speed?
They should sit and try to maintain as long as they can.
626
What should riders do before repeating the drill?
Let riders fully recover.
627
What is a common mistake riders make during sprints?
Shifting too early.
628
What is important regarding pedaling technique during sprints?
Smooth is fast; riders should quiet their bodies and only put effort where it counts.
629
What should be done if riders are blowing up before the end of the sprint?
Shorten the sprint zone to ensure quality.
630
What does it indicate if riders are still accelerating at the end of the sprint zone?
That's a great problem to have; make the sprint zone longer.
631
When is a great time to use your brakes?
Entering an unknown drop
## Footnote
This allows for better balance and control.
632
What is the benefit of practicing riding with no weight on your hands?
It gives you perfect balance to brake harder, let it roll, deal with bumps, and make a turn
## Footnote
This technique is referred to as 'Tea Party fingers.'
633
What is the major cause of mountain bike injuries that require hospitalization?
Uncontrolled speed
## Footnote
Teaching riders to control their speed is crucial for safety.
634
How does effective braking affect a rider's speed?
The less time they spend braking, the faster they go.
635
What should riders do if they feel like they're going too fast?
Slow down.
636
Why should you scrub speed before a technical section or corner?
You DO NOT want to hit the brakes in that section; slow down beforehand.
637
What should you do if you can't see around a turn?
Slow down so you can react to whatever you encounter.
638
On a prepped race course, what should you do?
Go as fast as you can.
639
What is a bad reason to brake?
You have nothing better to do and feel like you should be doing something.
640
What should you focus on if you are nervous while riding?
Good body position and working the terrain.
641
When is it appropriate to brake hard?
When it's time to brake, brake hard and get it done.
642
Fill in the blank: You should only ride as fast as you can _______.
[see]
643
What is the key to proper braking?
Body position
## Footnote
Shift your weight back so your weight drives into your pedals, not your hands.
644
What is the low attack position?
The lower you get, the farther back you can get, and the harder you can brake
## Footnote
It also helps in handling bumps, drops, turns, etc.
645
What should you do while gradually squeezing both brake levers?
Rotate your entire body back around your bottom bracket
## Footnote
Always squeeze both levers.
646
What is the recommended action when squeezing the brake levers hard?
Drive all force into your feet
## Footnote
This maximizes braking power.
647
What is the final step after squeezing the levers hard?
Gradually release the levers and return to your attack position
## Footnote
Maintain light hands.
648
What should you practice to avoid skidding?
Modulating braking pressure
## Footnote
This helps achieve maximum braking power.
649
How can you dramatically increase traction and braking power?
Push the tires into the ground as you squeeze the levers
## Footnote
This loads the tires.
650
What is the critical position for entry speed at 24 mph?
Get back, way back
## Footnote
On a steep slope, the rider must be even farther back.
651
What should you do with your feet and cranks when braking?
Rotate feet and cranks back
## Footnote
This drives the net force into the feet.
652
What is the key to good balance while braking?
Weight perpendicular to crankset
## Footnote
This contributes to good balance and performance.
653
What is the typical braking distance mentioned?
10 feet
654
What is the exit speed after braking?
6 mph
655
What is the primary goal of learning to brake well?
To slow down using a small patch of good ground.
## Footnote
Effective braking allows for better control and safety while riding.
656
How much distance is mentioned for slowing from 24 to 6 mph?
10 feet.
## Footnote
Demonstrates the effectiveness of proper braking techniques.
657
True or False: Riders should treat brakes like a dimmer switch.
False.
## Footnote
Brakes should be either fully engaged or fully released.
658
What should a rider do when approaching a long hill?
Let it go faster in easy spots and slow down in scary spots.
## Footnote
This strategy helps maintain control and safety.
659
When should a rider brake in relation to corners?
Brake before corners, not in them.
## Footnote
This technique helps in maintaining control while navigating turns.
660
Where should a rider brake when approaching rocks and ledges?
Before them, not on them.
## Footnote
Braking before obstacles allows for better control and stability.
661
What should riders focus on while practicing braking?
Being smooth and building speed.
## Footnote
Focus on control rather than constantly worrying about slowing down.
662
What is recommended for identifying braking points?
Identify them ahead of time on trails and race tracks.
## Footnote
Planning ahead enhances safety and performance.
663
What surfaces should riders practice maximal braking on?
Pavement and different kinds of dirt.
## Footnote
Practicing on varied surfaces improves braking skills.
664
What is a skilled rider able to do while riding down a stairway?
Stop riding with weightless hands.
## Footnote
Demonstrates advanced control and braking skill.
665
Fill in the blank: Riders should practice braking once per _______.
section.
## Footnote
This helps in mastering specific areas of terrain.
666
What technique should be used when needing to control speed in steep/rocky sections?
Look for spots where you can brake safely.
## Footnote
Safety is paramount when navigating difficult terrain.
667
What should a rider do after braking hard?
Let go of the brakes and get back to working the terrain.
## Footnote
This allows for fluid movement and better handling.
668
What should you do if your rear tire skids?
Shift your weight back so your weight is in your feet and your hands are light
## Footnote
Squeeze the levers slowly and remember: Heavy feet, light hands.
669
What does it indicate if your front tire skids?
Your weight might be too far back
## Footnote
You can tell by the pulling sensation on your fingers.
670
How should you handle braking on rough terrain?
Use brakes in smooth sections and stay off them on rough parts
## Footnote
This prevents your front wheel from getting stuck and pitching you forward.
671
What can be done if your knuckles ache during serious downhilling?
Adjust your brake levers closer to your grips
## Footnote
This reduces the distance you have to reach.
672
What should you do during long descents to alleviate forearm fatigue?
Shift your body down and back
## Footnote
This allows force to drive into your pedals instead of your grips.
673
What is a common mistake when braking in a downhill turn?
Braking while turning
## Footnote
Slow way down before the turn and take a late apex line.
674
What should you do before entering a rocky/rooty section?
Slow way down and consciously do not brake
## Footnote
This helps prevent loss of control.
675
What is a recommended strategy when faced with bumps on the trail?
Actively pump the bumps
## Footnote
This technique helps maintain control and can make the ride smoother.
676
What is a better alternative if you struggle with a challenging section?
Go around it or carry your bike through it
## Footnote
Walking is often faster and more fun than crashing.
677
What should you do if you find yourself dragging the brakes?
Learn to brake very hard and stop in the smallest distance possible
## Footnote
This builds confidence in your control over speed.
678
What might indicate that your brakes are not working well?
The brake pads may be worn
## Footnote
Inspect brake pads every month and after wet or muddy rides.
679
What is a strategic tip for navigating braking bumps?
Skim over the bumps, brake hard, then rail the turn
## Footnote
This can lead to a free pass on a crowded race course.
680
Where are some other places to brake?
Inside, Before, After, Outside
## Footnote
Each location offers different control dynamics.
681
What is the purpose of the drill?
To rotate their bodies back on the bike to drive braking forces into the pedals rather than the handlebar.
682
Why is the position of getting back on the bike important?
It is essential to effective braking.
683
What is the initial setup for the drill?
Smooth, slightly sloped area where riders can ride a loop. Lower seat to help riders access the position, then raise seat to riding height.
684
What is the first step in running the drill?
Explain the physics of braking and why the rider must get back and direct the net force into the pedals and cranks.
685
What should riders focus on while practicing getting back?
Rotating the body, feet, and cranks back as far as possible, with weight driving equally through both feet.
686
List the key points for riders to focus on during the demonstration.
* Start in low attack position
* Feet and cranks rotating back
* Hips way back over the rear wheel
* Torso low and arms straight
687
What should riders practice moving smoothly between?
Low attack position and all the way back.
688
What indicates that a rider is too high on the bike?
When the rider extends arms and pushes the body upward, not backward.
689
What should riders do with their arms during the drill?
Keep their arms straight to ensure they are as far back as possible.
690
True or False: Most riders rotate their cranks back correctly.
False
691
Fill in the blank: If riders aren't this far back, they aren't _______ enough.
far back
692
What is a common mistake riders make with their feet during the drill?
Keeping their feet too level with the horizon.
693
What feeling should riders have when practicing with straight arms?
They should feel like they're hanging off the back of the bike.
694
What is the effect of bent arms during the drill?
It indicates the rider is not as far back as possible.
695
What is the primary focus of the drill?
Perfect braking form
## Footnote
All force is driving through the feet into the middle of the bike.
696
What should riders try after mastering paved braking?
Hard packed dirt, loose dirt, gravel, steep bumpy slopes
## Footnote
This progression helps in gaining confidence on various terrains.
697
How should riders measure their braking effectiveness?
Coast down a steep slope for consistent speed, start braking at a fixed point
## Footnote
The goal is to stop in the shortest possible distance.
698
What is one key learning outcome from the drill?
Control speed with perfect balance and control
699
Why is proper braking important for riders?
It allows handling most terrain confidently and safely.
700
What setup is recommended for the drill?
Paved area with slight downslope, designated areas for speed, braking, and return
## Footnote
Ensure all riders can access the 'get back' position.
701
What is the first point to focus on when demonstrating braking technique?
Start in low attack position
## Footnote
The lower the rider, the farther back they can get.
702
How should riders brake during the drill?
With index fingers only, squeeze and release the levers gradually.
703
What should riders do with their hips during braking?
Shift hips way back over the rear wheel.
704
What is a common issue riders may face during braking?
Rear wheel skidding
## Footnote
Indicates that some force is going into the bars.
705
What should riders ensure regarding lever squeeze and body shift?
They must be in sync.
706
What happens when riders start with perfect form but surrender to bad form?
It is super common during braking.
707
Fill in the blank: Riders must ______ back with the cranks.
rock
708
What is the final focus when riders are braking?
The power and quickness of braking without skidding.
709
What is camber thrust?
A leaned tire rolls like an ice cream cone
## Footnote
Camber thrust refers to the way a tire interacts with the ground when leaned, affecting cornering dynamics.
710
What are the inner and outer diameters mentioned?
Inner diameter: ~24.3°, Outer diameter: ~25.5"
## Footnote
These measurements may refer to tire specifications or components related to bike cornering.
711
What must you do when leaning your bike?
Let the bars turn on their own
## Footnote
This emphasizes the importance of allowing the bike's natural handling to take over during a turn.
712
What is the most complex area of mountain biking?
Cornering
## Footnote
Mastering cornering is essential for improving overall riding confidence and skill.
713
What is the first key point to drive into riders about cornering?
Low attack position
## Footnote
Maintaining a low attack position helps facilitate effective leaning and turning.
714
What is the only way to turn a bike?
Lean it
## Footnote
Leaning is crucial for effective cornering in mountain biking.
715
What should riders trust when cornering?
The bike to do what it's made to do
## Footnote
Trusting the bike's design helps riders navigate turns more confidently.
716
How should riders position their hands while leaning?
Light hands
## Footnote
Keeping hands relaxed allows for better bike handling during turns.
717
What should riders look at when approaching a turn?
Look past the turn
## Footnote
This helps in planning the next part of the ride and maintaining focus.
718
What is the recommendation for practicing cornering skills?
Practice until they become automatic
## Footnote
Automatic skills help riders react effectively in various cornering situations.
719
What is the outcome when riders encounter a scary turn?
They'll be ready
## Footnote
Preparedness through practice enables better handling of challenging turns.
720
Describe the arm position recommended while cornering.
One arm very bent, one arm very straight
## Footnote
This position may help in maintaining balance and control during turns.
721
What is the first step for making a major turn?
Atack position
## Footnote
The attack position helps in preparing the rider for the turn.
722
What should you do as you approach a turn?
Look through the turn
## Footnote
Looking ahead reduces perceived speed and helps in anticipating the next turn.
723
What is the importance of leaning the bike during a turn?
The only way to turn a bike is to lean it
## Footnote
Leaning the bike allows for better control and sharper turns.
724
What should be the position of your arms when entering a turn?
Inside arm very bent, outside arm straight
## Footnote
This positioning helps in effectively initiating the turn.
725
What is the recommended action regarding braking before a turn?
Slow down so much you feel no urge to grab the brakes
## Footnote
This ensures a smoother turning experience.
726
What should you do with your weight during a turn?
Drive all your weight into your outside pedal
## Footnote
This helps maintain balance and control during the turn.
727
What should you do with your hips during a turn?
Turn your hips in the direction of the turn
## Footnote
The hips should lead the movement, with the torso and head following.
728
What is the mantra for when it's time to turn?
When it's time to turn, TURN!
## Footnote
This emphasizes the importance of decisiveness in turning.
729
What is the effect of looking farther through the turn?
It helps the brain know where to go
## Footnote
This allows for better anticipation and smoother transitions.
730
What does 'heavy foot, light hands' mean?
Apply more pressure on the pedals while keeping a relaxed grip on the handlebars
## Footnote
This balance aids in maintaining control during turns.
731
What is a key practice to improve turning technique?
Practice off the bike first, on two feet, then on one
## Footnote
This helps develop the necessary mobility and body awareness.
732
What should you do with your shoulders during a turn?
Do not twist your shoulders into the turn
## Footnote
Shoulders and head should follow the movement initiated by the hips.
733
Fill in the blank: The tighter the turn, the more you have to _______.
lean
## Footnote
Leaning is essential for navigating tighter turns effectively.
734
True or False: You should lean your body into the turn.
False
## Footnote
The focus should be on leaning the bike, not the body.
735
What is the primary focus when navigating mellow turns on real trails?
Staying neutral, moving the bike beneath you, and making smooth transitions
736
What position should you maintain when making tighter and quicker turns?
Low attack position
737
What should you keep level while turning?
Feet and cranks
738
True or False: You should bounce up and down between turns.
False
739
What should you do with your head and torso while turning?
Keep them as straight and level as possible
740
What technique helps with tighter turns?
Lean more
741
Describe the expert style technique for turning.
Push the bike into the beginning of each turn, then pull it back to neutral and push it into the next turn
742
What does the advanced drill teach?
Smoothness
743
What should riders actively do during the uphill slalom pump drill?
Push into and pull out of each turn
744
What combination of techniques is often used in real turns?
A mix of 'major' and 'mellow' techniques
745
Fill in the blank: Your tires use the _______ for traction.
banking
746
What should you do to control your bike angle?
Use your arms
747
What is a common problem when starting a turn?
Going straight until the end and crashing
## Footnote
This often happens when not entering the turn in a low attack position.
748
What should you do to avoid crashing at the end of a turn?
Lean the bike and let the bars turn naturally
## Footnote
Steering too much can lead to crashes.
749
What causes you to feel like you are falling to the inside of a turn?
Leaning too much for your speed and the tightness of the turn
## Footnote
Adjusting your lean or speed can help.
750
What is a solution for blasting straight through a turn?
Lean the bike more and look where you want to go
## Footnote
Slowing down and following a gentler arc can also help.
751
What can cause your front wheel to wash out?
Nervousness and leaning back on the bike
## Footnote
Entering the turn with weightless hands can prevent this.
752
How should you correct a front wheel washout?
Gently shift your weight forward onto the bars
## Footnote
Ensuring the front tire tracks properly allows the rear tire more freedom.
753
What is a common issue with making flat and off-camber turns?
Not leaning the bike enough and not weighting the outside pedal
## Footnote
Picking smoother lines and loading tires for extra traction can help.
754
What should you do if you find yourself steering up the banks in berms?
Speed up or ride lower in the berm
## Footnote
Riding lower reduces the steepness and helps maintain course.
755
What should you do when your tires break loose?
Slow down or practice drifting in a controlled situation
## Footnote
Getting used to drifting is a natural part of mountain biking.
756
What happens when your seat hits your inner thigh while leaning left?
The bike won't lean due to a high seat
## Footnote
Standing on the outside foot and rotating hips can help create space.
757
How can you improve linked turns without your body going up and down?
Get low and lean the bike below you
## Footnote
Smooth transitions and keeping the head and torso still are key.
758
When entering a turn, where should your weight be?
On the outside foot
## Footnote
This helps facilitate proper bike lean.
759
True or False: You should always look where you want to go when turning.
True
## Footnote
This helps maintain proper direction and focus.
760
What is the key focus of executing a major turn?
Direction change greater than about 60 degrees.
761
Why is learning to turn important for mountain bikers?
Mountain bike trails turn, helping riders turn reliably and safely.
762
How far apart should the cones be placed for the drill?
About 15 paces apart.
763
What surface types are suitable for setting up the drill?
Pavement, packed dirt, low grass.
764
What is the effect of placing cones farther apart?
Creates room for big groups and gives more time between turns.
765
What does placing cones closer together teach?
Quick, precise transitions.
766
What is the initial direction for riders to start the 180-degree turns?
Counterclockwise.
767
What is the ultimate goal of the drill?
Work up to figure eights.
768
What is the first sub-lesson in the drill?
Lean the bike.
769
What position should riders enter to lean the bike?
Low attack position.
770
What should riders do with their outside foot during the turn?
Drop outside foot and shift weight onto it.
771
What should riders do with their hips as they lean the bike?
Drive hips and torso in the new direction.
772
What should riders focus on as they reach the turning point?
Scan ahead to the next turning point.
773
What is a smart line that riders should practice?
Late apex lines.
774
What should the coach do during the drill?
Demonstrate each sub-lesson and explain what and why.
775
What is the purpose of encouraging riders to build each skill?
To show all skills while turning beautiful laps.
776
What is a recommended technique for riders to improve their form?
Exaggerate their form.
777
Fill in the blank: Riders should practice ________ lines, which are the smartest and safest in most situations.
late apex
778
True or False: Riders should only think about looking at the two turning points during the turn.
True
779
What is the primary skill learned in drill-slalom turns?
How to make quick turns and smoothly transition between them.
780
Why is mastering slalom turns important in mountain biking?
Most mountain bike turns aren't major; they're more sinuous and flowy.
781
How should cones be arranged for a slalom course?
Place eight or more cones five paces apart and offset one pace to the side.
782
What do major turns (>60 degrees) focus on?
Creating angles and setting edges.
783
What should riders aim to do during slalom turns?
Stay centered and move the bike fluidly below the rider.
784
In Step 1 of the drill, where should the rider's head be directed?
Straight ahead.
785
What position should the rider enter for the drill?
Low attack position.
786
How should the rider's arms move during the turns?
Alternate from very bent to very straight.
787
In Step 2, what action increases downforce and traction?
Rider actively pushes the bike into the turn and pulls it out.
788
What is the goal of the cyclical pull and push movement?
To speed transitions and lead to pump.
789
What does pumping the turns help the rider do?
Maintain or gain speed.
790
What indicates that a rider is fighting the bike?
Losing all their speed.
791
What should riders do to keep their heads during the drill?
Keep their heads level.
792
What is a sign that riders are not properly executing the technique?
Riders' heads bobbing up and down.
793
What should riders do with their torsos during the turns?
Stay parallel with their bikes.
794
What foundational skill is indicated if riders can smoothly ride figure eights?
Core cornering skills to ride well anywhere.
795
What is the first key to smoothness in rough terrain?
Stay balanced over your feet
## Footnote
To the outside observer, movement may appear erratic, but the focus is on maintaining balance.
796
How should you match the bike angle?
Match bike angle to terrain angle
## Footnote
If the terrain points down, point your bike down; if it points up, point your bike up.
797
What should you do with your torso while riding?
Keep your torso level with the horizon
## Footnote
This helps maintain balance and control.
798
What is the recommended position on tall spots of terrain?
Crouch low
## Footnote
This helps in maintaining stability and control.
799
What should you do in low spots of terrain?
Stand tall
## Footnote
This position aids in navigating through low terrain effectively.
800
What should you master before attempting advanced techniques?
Master the basics first
## Footnote
Advanced techniques will develop naturally after mastering the fundamentals.
801
What should you do to maintain balance while riding down a steep slope?
Stay on top of your pedals
802
As the slope steepens, where should you shift your body?
Back just enough to keep your feet heavy and your hands neutral
803
What indicates that you are too far forward while riding down a slope?
If you're pushing on the bars
804
What indicates that you are too far back while riding down a slope?
If you're pulling on the bars
805
What is necessary to maximize arm range on a steep slope?
Get low
806
What should you do as you approach the edge of a drop?
Get as low as you can
807
What action should you take if the transition to the downslope is abrupt?
PUSH your bars into the downslope
808
What should you do if the slope can't be rolled safely?
Find another way down
809
What techniques will you learn later for descending steep slopes?
Manual or wheelie off
810
When riding on a bumpy slope and/or using brakes, where should you position your body?
Get farther back and even lower
811
What is important to maintain while riding down a steep descent?
Balance on both pedals
812
What type of bike can make it harder to get far enough back on a steep descent?
Long-cockpit trail bike
813
What can help you stay balanced while riding down a steep slope?
Short stems
814
What should you do to maintain balance while riding up a steep slope?
Stay on top of your pedals and shift your body forward just enough to keep your feet heavy and your hands neutral.
815
If you're pushing on the bars while riding uphill, what does this indicate?
You're too far forward.
816
What does it mean if you're pulling on the bars while riding uphill?
You're too far back.
817
On a moderately steep slope, what is required of your torso position?
Pull your torso down and forward.
818
What is a consequence of being too rear-heavy on a moderately steep slope?
You will hit every bump too rear-heavy, causing your front end to lift easily.
819
What is the best technique to use on any upslope?
Shift your hips forward and extend upward to balance directly above the bottom bracket.
820
What do most riders mistakenly do when going up a very steep hill?
They want to bend over.
821
What should riders do instead of bending over when climbing steep hills?
Stand straight and use their bones to maintain position.
822
Why is it important to master the technique of shifting hips forward and extending upward?
It helps with almost all upslopes and teaches balance.
823
What happens when slopes become crazy steep?
It's impossible to get far enough forward to be truly balanced on your feet.
824
When riding on a crazy steep slope, how should you position your head?
Bend forward at the hips to get your head farther forward over the bars.
825
What is the technique to multiply force while riding uphill on a steep slope?
Drive downward with your feet and pull backward with your hands.
826
What should you avoid while pushing and pulling on a crazy steep slope?
Avoid lifting the front end off the ground.
827
What is the maximum height for ledges where the ride down technique is applicable?
Less than about 18 inches tall
## Footnote
This technique is effective for ledges that are considered pretty tall.
828
What should you do instead of waiting for your front wheel to pull you down?
Push it down!
## Footnote
This action helps maintain balance when riding down ledges.
829
What is the recommended body position when riding down taller ledges?
Low stack position
## Footnote
The taller the ledge, the lower the rider needs to get.
830
What is a general tip for riding on scary trails?
The scarier the trail gets, the lower you have to be
## Footnote
Lowering your position helps with balance and control.
831
What should you do as the front wheel starts to roll off the ledge?
Push down aggressively
## Footnote
This helps in maintaining balance during the drop.
832
What is important to maintain while riding down a ledge?
Stay balanced on your feet the whole time
## Footnote
Light hands are also crucial for control.
833
How much did the rider's head drop when riding off a 20-inch ledge?
About six inches
## Footnote
This indicates that a skilled rider can manage significant drops with minimal head movement.
834
What is a good practice to develop the skill of riding off ledges?
Practice on an ordinary curb
## Footnote
Gradually increase the height as skill improves.
835
What should you ensure when practicing drops on trails?
Do this on every little trail drop
## Footnote
Consistent practice is key to mastering the technique.
836
What does it mean if your head doesn't drop while riding off a ledge?
The drop doesn't exist
## Footnote
This emphasizes the importance of getting low to absorb the terrain.
837
What is the benefit of getting low and extending into trail depressions?
Insulate your head from the terrain
## Footnote
This helps avoid sudden jolts or surprises while riding.
838
What is the key to staying balanced on your feet while riding up a ledge?
It's all about staying balanced on your feet
## Footnote
This emphasizes the importance of weight distribution during the maneuver.
839
What should you do to get your front wheel up when riding up a steep ledge?
Perform a powerful hip thrust while pulling your bars to your hips
## Footnote
This technique is crucial for navigating steep obstacles.
840
What should you do if the rise is low or round enough?
Just roll up
## Footnote
This indicates a simpler approach for less steep obstacles.
841
What action should be taken as the bike gets onto the ledge?
Shift your weight forward
## Footnote
This helps maintain balance and allows the rear wheel to roll smoothly over the ledge.
842
What is the crux move when riding up a ledge?
Drive hips forward as you pedal hard and pull bars to hips
## Footnote
Staying above your pedals is also essential during this move.
843
What happens if you lean back while riding up a ledge?
Your front wheel clears easily, but your rear wheel hits extra hard
## Footnote
This can lead to stopping dead when climbing slowly or getting bucked over the bars when descending fast.
844
What is the A-1 key to riding up any abrupt rise?
Body position
## Footnote
Proper body positioning is essential for successfully navigating obstacles like ledges, rocks, or logs.
845
Fill in the blank: The key to riding up any ledge, rock, log, or water bar is _______.
body position
## Footnote
This highlights the importance of maintaining the correct posture while riding.
846
What should you do to ensure everything is better while riding?
Stay above your feet
## Footnote
This principle helps in maintaining control and balance during the ride.
847
What is the purpose of BMX rollers and pump tracks?
To learn how to absorb and pump bumps
## Footnote
BMX rollers and pump tracks help riders develop skills in managing terrain.
848
How should you position yourself in the low spots of bumps?
Stand in the low spots
## Footnote
Proper positioning helps in maintaining balance and control.
849
What should you do on the high spots of bumps?
Crouch on the high spots
## Footnote
Crouching helps in absorbing the height and prepares for the next movement.
850
What is the action to take on the frontsides of bumps?
Pull the bike up the frontsides
## Footnote
This action helps in gaining momentum as you ascend the bump.
851
What should you do on the backsides of bumps?
Push the bike down the backsides
## Footnote
Pushing down helps in controlling descent and maintaining speed.
852
What is crucial for maintaining balance while pumping?
Stay balanced over your feet
## Footnote
Balance is key to effective pumping and maneuvering.
853
What generates power in pumping?
Use your legs
## Footnote
Legs are the primary source of power during the pumping motion.
854
What is the role of arms while pumping?
Maten the bike angle to the bump angle
## Footnote
Arms help in adjusting the bike's position relative to the terrain.
855
What is the first action step in pumping?
Push down
## Footnote
This initiates the pumping motion and sets the rhythm.
856
What is the second action step in pumping?
Pull up
## Footnote
This action helps in gaining height and momentum.
857
What is the key to effective pumping?
Get low
## Footnote
Lowering your center of gravity maximizes the pump effect.
858
What does advanced pump involve?
Fore-aft movement
## Footnote
This technique is more complex and is introduced after mastering basic pumping.
859
What is the A-1 key to pumping any bump?
The lower you can get, the more pump you can get
## Footnote
This emphasizes the importance of body positioning.
860
What do bumps lead into and out of?
Bermed corners
## Footnote
Understanding the terrain transition is crucial for maintaining speed.
861
What should riders do to match the terrain while pumping?
Their bikes should match the terrain angle and their heads and torsos should stay as level as possible
## Footnote
This technique greatly increases control, fun, and speed.
862
What is the key principle when riders encounter bumps or ripples less than four inches tall?
Ignore the details and focus on the overall shape of the terrain
## Footnote
Identify where the terrain is going up or down.
863
What should riders do on the ups and downs of the terrain?
Get light on the ups and heavy on the downs.
864
What happens when a rider tries to back out of a sync with a rough section?
They'll lose control.
865
What is the initial approach for riders when learning to pump on natural terrain?
Start slow and easy, then work your way up.
866
What can be pumped in natural terrain?
Anything with a backside, such as rocks or blocks of sandstone.
867
What is the action a rider should take when approaching a backside?
Unweight or hop over the front, then push down the back.
868
How does rough terrain affect the aggressiveness of the rider?
The rougher the terrain, the more aggressive the rider has to be.
869
What is the benefit of a committed pump in rough terrain?
It reduces impacts and increases control.
870
Fill in the blank: Once your riders learn to pump rollers, they can apply those principles on _______.
[real terrain]
871
What is the first step in pumping a natural roller?
Extend fully for max pump.
872
What should riders do with their legs when encountering a low spot?
Extend legs into low spot.
873
What should riders do when they reach a high spot?
Bend low and absorb the high spot.
874
What should your hands do when going over a bump that is 12 inches tall?
Your hands have to move at least 12 inches.
875
What is a common problem for riders trying to pump bumps?
Controlling their legs.
876
What should you do with your legs when pumping bumps?
Be fully extended in the space between bumps and fully compressed on the tops of the bumps.
877
If you keep hitting your seat while riding, what is the solution?
Lower it, even farther.
878
What should you consider if your bike's seat won't go low enough?
A different seatpost.
879
What technique should you use when going fast and hitting obstacles?
Pick up your front wheel before the frontside and push down the backside.
880
What is essential to do as you go faster while riding?
Be more proactive.
881
What bike type could help a strong climber loosen up and rock the pump?
A DJ hardtail or BMX cruiser.
882
What should you do if you feel beaten up on rough terrain?
Shift your weight to your feet, loosen your grip, and relax your upper body.
883
What is the solution if you feel like you're balling up and getting stuck on rough terrain?
Go faster and unweight your bike.
884
When the ground is slick and loose, what mindset should you adopt?
Be willing to be out of control and go with it.
885
What should you do to prevent your front wheel from digging in on loose ground?
Do not steer; lean.
886
What is the first step if your front wheel skims over loose ground and refuses to steer?
Move your weight forward until your hands are neutral.
887
What should you do to hold a line between two ruts?
Stay loose and look where you want to go.
888
What could interfere with your bike's movement on rough terrain?
Your thighs.
889
What should you do to avoid getting beaten up while pedaling over rough terrain?
Get off the saddle and put weight on your pedals.
890
What adjustment can help with powerful pedaling on smooth sections?
Slide back on your saddle.
891
Fill in the blank: For lots of rough pedaling, lower your seat ______ inches.
a quarter
892
What type of seatpost is recommended for easier adjustments while riding?
Remotely adjustable seatpost.
893
What is the primary learning objective of the drill?
Balance for steep rises
894
Why is mastering balance on rises important for riders?
Helps save energy and improve control on all rises
895
What is the recommended setup for the drill?
Find an isolated rise that fits the level of the riders
896
What is the first step in the drill setup?
Smooth rise (6-10 feet tall) with moderate grade (~30%)
897
What is the second step in the drill setup?
Smooth rise with steep grade (~45%)
898
What is the third step in the drill setup?
Abrupt rise (a rock, water bar or ledge) about 12 inches tall
899
What should the coach explain to the riders?
Importance of shifting weight forward and maintaining balance on steep rises
900
What is a sign that a rider is too far back?
Pulling hands
901
What is a sign that a rider is too far forward?
Pushing hands; rear tire skids
902
How can balance and power be improved for riders?
By extending upward from pedals
903
What should riders do as they hit the upslope?
Come forward to stay balanced over pedals
904
True or False: Riders should adjust their position before hitting the upslope.
False
905
Fill in the blank: Riders must get that far _______.
[forward]
906
What is the primary focus of the drill for riding down a dip?
Balance for dips
## Footnote
It's crucial for navigating various downslopes effectively.
907
Why is it important for riders to learn balance for dips?
Helps save energy and improve control on all dips
## Footnote
Every trail presents different downslopes, requiring this technique.
908
What type of dip should be used for the initial setup of the drill?
Smooth dip (6-10 feet tall) with moderate grade (~30%)
## Footnote
This ensures riders start at an appropriate skill level.
909
What is the second step in the drill setup?
Smooth dip with steep grade (~45%)
## Footnote
Progressing to steeper grades as riders improve is essential.
910
What features can be used in the drill for going up rises?
Same features as for going up rises
## Footnote
This allows for consistent practice in varied situations.
911
In the drill, where should the rider position their weight when going down a dip?
Far backward
## Footnote
This is the only position that maintains balance.
912
What should a coach demonstrate when riding the rise?
Key points of maintaining balance and weight distribution
## Footnote
Demonstrating helps riders understand practical application.
913
What does it indicate if a rider is pulling their hands?
Rider is too far back
## Footnote
This can lead to being pulled down the dip.
914
What does pushing hands indicate about a rider's position?
Rider is too far forward
## Footnote
This position can also cause issues while riding down a dip.
915
What should the torso position ideally be when riding down a dip?
Level with the horizon
## Footnote
Maintaining this position helps in controlling the bike.
916
What might cause a rider's head and torso to be pulled into the dip?
Coming in too high and running out of arm range
## Footnote
Riders must get low and extend into the dip to avoid this.
917
Fill in the blank: The drill for riding down a dip helps riders maintain __________.
balance
## Footnote
Balance is essential for effective navigation of downslopes.
918
What is the key to riding all terrain smoother and faster?
Pump
## Footnote
Pumping allows riders to maintain speed and control over various terrains.
919
What is the ideal setup to learn pumping?
A series of several smooth 12- to 18-inch rollers, BMX racks, and pump tracks
## Footnote
Sections of trail can also work for practicing pumping techniques.
920
What should riders focus on regarding their arms during the pump drill?
Control the angle of the bike and ensure the rider is centered over the bottom bracket
## Footnote
Riders should actively pull the bike up the frontsides and push it down on the backsides.
921
What is the importance of bending and extending arms during pumping?
Bend arms all the way on peaks and extend all the way in troughs
## Footnote
This motion helps to increase front-tire pump.
922
What should riders focus on regarding their legs during the pump drill?
Deliver most of the power
## Footnote
Riders should get low on peaks and extend fully in troughs while pushing hard down the backsides.
923
What is the technique for legs to increase rear-tire pump?
Lean back on the backsides
## Footnote
This technique helps to utilize the bike's rebound effectively.
924
What does being centered during pumping involve?
Relax and ride the rollers as smoothly and powerfully as possible
## Footnote
Focus on heavy feet and light hands while driving power through the legs.
925
What are common mistakes to watch for during the pump drill?
Arms and/or legs not using full travel, heads bobbing up and down, torsos rotating back and forth
## Footnote
These mistakes can hinder effective pumping technique.
926
Fill in the blank: Pumping on the front increases _______.
Front-tire pump
## Footnote
This technique helps in maintaining speed and control on the ups.
927
Fill in the blank: Pumping on the back increases _______.
Rear-tire pump
## Footnote
This technique is crucial for effective power delivery on the downs.
928
What is the ultimate goal of the pump drill?
Find a perfect balance
## Footnote
Achieving balance is essential for mastering the pump technique.
929
What should riders use to protect their eyes?
Protective eye-wear
## Footnote
Dust and debris can cause painful eye injuries.
930
What is the most important riding skill?
Vision
## Footnote
Good vision is essential for performing other riding skills.
931
What does looking ahead improve?
Balance and reduces perceived speed
## Footnote
Riders often forget to look ahead when stressed.
932
Where should you look while riding?
Where you want to go
## Footnote
Staring at obstacles can lead to crashes.
933
What are important targets for trail riding?
Entrances to turns and braking points
## Footnote
Picking targets helps maintain focus during rides.
934
What does softening your focus help with?
Opens up peripheral vision
## Footnote
This allows tracking of movement and better awareness of surroundings.
935
What is 'brain vision'?
Detailed vision focused in a cone 15 degrees wide
## Footnote
It helps identify targets and decide where to go next.
936
What is 'body vision'?
Vision dedicated to tracking movement
## Footnote
It facilitates quicker and more fluid movements.
937
What happens when a rider stares at the trail?
Slows down the body's reactions
## Footnote
Relying on body vision allows for quicker responses.
938
How should riders practice vision techniques?
By keeping brain vision scanning ahead and letting body vision handle the rest
## Footnote
This practice can improve riding efficiency.
939
What is the main advice for riders regarding where to look?
Look as far ahead as possible
## Footnote
This advice emphasizes the importance of anticipating future actions and decisions while riding.
940
What should riders practice choosing on their training routes?
Reference points
## Footnote
Reference points can include braking points, turning points, and landmarks.
941
What are some examples of reference points riders should look for?
* Braking points
* Turning points
* Landmarks
## Footnote
These points help riders prepare for upcoming maneuvers.
942
What should a rider do as soon as they commit to Point A?
Look for Point B
## Footnote
This encourages continuous forward thinking and planning.
943
What is the purpose of finding a place to get heavy during a turn?
To redirect
## Footnote
Redirecting helps maintain control and stability while navigating a turn.
944
What is the goal of scanning ahead for riders?
To prepare for the next turn
## Footnote
Scanning ahead allows riders to anticipate and adjust their actions accordingly.
945
Fill in the blank: This entire approach is designed to set you up for a _______.
[wide turn entrance]
946
True or False: Riders should only focus on the current turn without thinking ahead.
False
## Footnote
Riders are encouraged to think ahead to improve performance and safety.
947
What is a key mindset for riders when approaching a turn?
Thinking about the turn ahead
## Footnote
This mindset helps in executing turns more effectively.
948
What does committing to the redirection point involve?
Focusing on the next maneuver
## Footnote
Committing helps ensure smooth transitions between actions.
949
What is the fastest line type in corners?
These lines tend to be fastest in these types of corners.
950
What are the three types of corner radii mentioned?
* Constant radius corner
* Increasing radius corner
* Decreasing radius corner
951
What is the most complex aspect of mountain biking?
Line choice is perhaps the most complex aspect of mountain biking.
952
What should you do when cruising or checking out a new trail?
It's OK to follow the worn path.
953
What should you focus on to ride your best?
Open your eyes and make some smart choices.
954
What is the most important aspect when setting up for turns?
Turns are most important.
955
What line should you use when in doubt?
Use a late apex line.
956
What is the goal when trying to avoid bumps?
Go as straight as possible.
957
What does learning to trust your bike and body help with?
It helps raise your threshold for obstacles that scare you.
958
What should you do to use the whole trail effectively?
Set up extra wide for that turn.
959
Who is quoted saying, 'Don't be a sheep'?
World champion downhill racer Steve Peat.
960
What matters most when riding a trail section?
A clean exit out of the last corner.
961
What should everything you do before the last corner set you up for?
Success in that corner.
962
What does a late apex in the first turn allow in the second turn?
It allows smooth middle apex in second (constant radius) turn.
963
What is not acceptable to do when riding trails?
Do not cut corners or create new trails.
964
What increases erosion when riding trails?
Cutting corners or creating new trails.
965
What should you spend time doing with your team?
Finding, discussing and riding smart lines.
966
What happens where challenge meets skill?
Fun
## Footnote
This concept implies that optimal enjoyment occurs when an individual's skills are matched with the challenges they face.
967
What transformation does mountain biking provide?
Transforms a gunnysack full of kittens into a ripped, hard body
## Footnote
This metaphor highlights the physical fitness benefits of mountain biking.
968
What sensations block out inner demons while mountain biking?
Sights, sounds, smells, and sensations
## Footnote
These sensory experiences contribute to the immersive nature of the sport.
969
What is the ultimate experience in mountain biking referred to?
Flow
## Footnote
Flow is a psychological state where individuals experience complete immersion in the activity.
970
Who described the concept of flow?
Dr. Mihaly Csikszentmihalyi
## Footnote
He is known for his work on the psychology of optimal experience.
971
What characterizes the feeling of flow according to Csikszentmihalyi?
Intense concentration, no self-consciousness, distorted sense of time
## Footnote
These characteristics indicate a deep engagement in the activity being performed.
972
What conditions must be met for flow to occur?
Demands of the situation must intersect with abilities
## Footnote
This means the challenge should not be too easy or too hard relative to the individual's perceived skills.
973
What happens when perceived abilities exceed actual abilities?
The bigger the rush
## Footnote
This suggests that pushing beyond perceived limits can lead to greater exhilaration.
974
What is required to achieve flow according to Barry Lenson?
Precise psychological state
## Footnote
Lenson emphasizes that flow is not just an automatic experience but requires specific psychological conditions.
975
Fill in the blank: Flow only happens when the demands of the situation intersect with your _______.
[abilities]
976
True or False: Flow can be instantly achieved by using a special helmet.
False
## Footnote
The text humorously suggests that achieving flow is not as simple as wearing a device.
977
What does controlling your bike become when you enter the state of flow?
Effortless
## Footnote
This indicates a high level of skill and comfort with the activity.
978
What can happen at the end of an intense mountain biking experience?
You might vomit
## Footnote
This reflects the physical exertion and excitement that can accompany high-intensity biking.
979
What book discusses the concept of flow?
Flow: The Psychology of Optimal Experience
## Footnote
This book by Dr. Mihaly Csikszentmihalyi is foundational in understanding flow.
980
What is the primary job of a coach during team rides?
To ensure all elements apply to the rides.
981
What are the adequate skills needed for flowing while riding?
Cornering, hopping, pumping, and braking properly without thinking.
982
What happens when you worry about surviving the ride?
You do not flow.
983
Why is it important to set goals while riding?
To experience the rewards of accomplishing objectives.
984
List some examples of riding goals.
* Spin smoothly
* Rail corners
* Stay on your buddy's wheel
* Stay on your bike.
985
What can provide a ready-made structure for achieving riding goals?
Competing in a race.
986
What is the relationship between stress and focus while riding?
Too little stress causes wandering thoughts; too much stress causes panic.
987
What is the good news regarding achieving flow?
Achieving flow is neither random nor extremely difficult.
988
What is the first tip for achieving flow?
Break big tasks into small components.
989
Provide an example of breaking down a task while riding.
Analyzing the ideal line, looking through the turn, leaning the bike, turning hips, pedaling out.
990
What should you focus on during practice?
Pay close attention to what you're doing.
991
What is the benefit of riding with the right crowd?
You will rise or fall to the level of your peers.
992
What should you beware of when riding with superior riders?
Feeling inadequate or being taken to places you're not ready for.
993
What is important about the bike you ride?
It should be the right type and properly tuned.
994
How should you deal with obstacles that interrupt your flow?
Pay attention to them and either avoid or learn to ride over them.
995
What happens when you become self-conscious while riding?
Your performance diminishes.
996
Which character is used as an example of self-consciousness in riding?
Luke Skywalker.
997
Which characters represent confidence in riding?
Han Solo and Chewbacca.
998
What is a common problem when biking on trails?
Getting bogged down on obstacles like rocks, logs, or inflatable alligators
## Footnote
These obstacles can hinder smooth riding and require specific techniques to overcome.
999
What is one solution for overcoming rocky ledges?
Practice hopping the curb in front of your house 100 times a day
## Footnote
This helps improve your skills in dealing with similar obstacles.
1000
What should you do to improve your line through tight corners?
Follow a straighter line over rocks and obstacles
## Footnote
Less turning can improve speed and control.
1001
What should you focus on when preparing to turn on your bike?
Get low and lean your bike
## Footnote
This position enhances balance and control during turns.
1002
What is a recommended solution if you crash a lot?
Slow down and take mellower lines
## Footnote
Mastering slow and easy techniques is essential before attempting faster rides.
1003
What should you do if a certain trail always causes crashes?
Stop riding it and work on your skills
## Footnote
Taking a step back can help you improve before returning to challenging trails.
1004
What can you do if you slow down in rough sections where you can't pedal?
Pump the terrain
## Footnote
This technique can help maintain speed without pedaling.
1005
What exercise can help improve your speed without pedaling?
See how fast you can ride without pedaling
## Footnote
This exercise can enhance your overall riding efficiency.
1006
What is a common reason for feeling tense in certain biking situations?
Fear of a crash or other scary elements
## Footnote
Anxiety can affect performance and confidence while riding.
1007
What is one solution for easing anxiety in challenging sections?
Ride these sections very slowly and strive for ultimate smoothness
## Footnote
Gradually increasing speed after gaining confidence can help improve comfort.
1008
What should you remember to do when feeling tense while riding?
Pump the terrain
## Footnote
This technique provides a positive focus and helps maintain control.
