Teaching Mountain Bike Skills Flashcards
What is a fundamental factor that every coach must consider?
Your concern for your athletes
This concern is crucial for developing a coaching philosophy.
What should a coach always strive to be when working with athletes?
Be yourself
Authenticity is important in coaching.
What is crucial to reward in a sport where only one rider wins?
The process, not the outcome
This encourages growth and effort among all athletes.
How should a coach treat riders of different skill levels?
With equal respect and attention
This promotes inclusivity and fairness.
What balance must a coach find with their riders?
Pushing improvement while honoring current abilities
Each athlete’s needs are different.
What life skills can being a mountain biker help young athletes develop?
- Teaching life skills
- Improving self-esteem
- Building strong friendships
- Living healthy lifestyles
These benefits come naturally through a well-run program.
What is the A-1 priority of a NICA coach?
Risk manager
Keeping athletes safe is paramount.
What role does a coach play as a role model?
Behaving professionally and using appropriate language
Coaches are emulated by their athletes.
What is a key motivational trait a coach should have?
Being STOKED
Enthusiasm is essential in motivating athletes.
What should a coach always have when organizing practices?
A plan
Consistency and record-keeping are important.
What must a coach assert when necessary?
Authority
Setting clear rules and expectations is essential.
What do riders need from their coach in terms of leadership?
Respect and structure
Teenagers thrive with clear parameters.
What is important for coaches to provide in terms of discipline?
Safety first
A safe environment fosters respect.
True or False: Being a great mountain biker is more important than being a great coach.
False
Coaching skills are vital for athlete success.
What combination of skills contributes to becoming a great mountain bike teacher?
- Technical knowledge
- People skills
- Experience
- Passion
These elements are essential for effective coaching.
What is essential for helping riders do their best?
A careful skills progression and an encouraging environment
This helps riders have fun while improving their skills.
What should coaches avoid when working with riders?
Coercing a rider into doing something they don’t feel ready for
Pushing too hard can lead to stress, poor performance, or injuries.
What happens when a rider feels stress?
The body and mind tighten up, making good riding almost impossible
This can lead to reinforcing bad habits or getting hurt.
What type of stress is considered ‘bad stress’?
Anxiety about failing, crashing, or getting hurt
Bad stress makes it difficult for riders to learn and enjoy the activity.
What is the role of a coach regarding rider emotions?
To keep riders in a positive frame of mind
It’s important to manage emotions to prevent panic.
What does ‘failing’ represent in the context of learning?
A chance to learn, improve, and have more fun
It’s important to celebrate the process rather than just the outcome.
What should coaches celebrate instead of just outcomes?
The process of trying, learning, and re-trying
This encourages a growth mindset among riders.
What type of praise should be given to riders?
Generous, specific praise
Coaches should highlight what riders are doing well and what they can improve.
How can a coach’s enthusiasm impact riders?
It can become contagious and encourage team riders to learn and excel
A positive attitude from coaches fosters a supportive learning environment.
What are the three basic types of learners?
- Auditory learners
- Visual learners
- Kinesthetic/tactile learners
These categories help instructors tailor their teaching methods to accommodate different learning preferences.
What is the first step in the basic teaching process for riding skills?
Explain the skill, its use, and key dynamics.
This includes initiating a turn and the importance of balance and geometry.
What should an instructor do during the demonstration phase?
Show how to execute the skill clearly while talking and calling out important details.
Demonstrations should be from multiple angles for better understanding.
What is the purpose of the practice phase in teaching riding skills?
Encourage riders to perform the skill themselves in a safe area.
Instructors should provide constructive feedback during practice.
True or False: The best lessons always follow the sequence of Explain, Demonstrate, Practice.
False
Effective teaching may require mixing these modes based on the group’s understanding.
What should instructors focus on when teaching bike skills?
Teach, practice, and refine one sub-skill at a time.
This helps riders master individual components before integrating them.
What is an example of a sub-skill in riding?
Extending the inside arm to initiate a turn.
Focusing on sub-skills aids in the gradual mastery of complete skills.
How should instructors address riders who struggle with details?
Break down the skill to focus on individual body parts.
For instance, focus on the elbow position during a turn.
What is the benefit of encouraging riders to talk about their experiences?
It helps refine their position, technique, and approach.
Communication fosters a better understanding of challenges.
Fill in the blank: Riders can only learn _______ new element at a time.
one
This prevents overwhelming them with too much information.
What teaching method encourages riders to provide their own answers?
Teaching by inquiry.
This method engages riders and promotes critical thinking.
What should instructors tell athletes who focus too much on details?
To watch and feel the skill rather than overthink it.
This approach can help them learn integrated movements more effectively.
What is a key element to remember when teaching riding skills?
Make learning fun and engaging.
Enjoyment can enhance retention and motivation.
What is an effective strategy for initiating a turn on a bike?
Start with the lean of the bike.
Leaning is crucial for proper bike dynamics during a turn.
How can instructors help riders overcome mental blocks?
Instruct them to feel the skill rather than think about it.
This can lead to breakthroughs in performance.
What is the primary goal of a NICA coach regarding mountain bike injuries?
To minimize risk and avoid overly dangerous situations
Most mountain bike injuries are preventable.
What factors should be considered to minimize risk to riders?
- Appropriate terrain and group intensity level
- Pertinent skills
- Experience
- Adequate fitness
- Sound judgment
These factors help ensure riders are prepared for the challenges they will face.
What should be avoided regarding terrain for mountain biking?
Riding overly steep or technical trails
Riders should not be goaded into taking big risks by the group.
Why is it important for riders to have pertinent skills?
To handle their bikes effectively in the terrain encountered
Riders should know what to do if they lose control.
What should be done if riders’ skills do not match the terrain requirements?
- Change terrain
- Have riders walk the section
Running with a bike is also considered an important racing skill.
How does experience affect a rider’s performance?
More time executing good skills increases likelihood of handling situations correctly
Experience helps riders react appropriately when faced with challenges.
What impact does fatigue have on riders?
Fatigue makes riders sloppy and prone to mistakes
Sound judgment is crucial for both the rider and coach.
What is the significance of skipping steps in skill development?
Skipping core skills compromises advanced skills
Every advanced skill is built upon mastered core skills.
What is the recommended approach to skill progression?
Start small and ensure mastery at each level before progressing
For example, riders should master 6-inch curbs before attempting 18-inch ledges.
What should the focus be on during practice?
Practice perfection and ensure core dynamics are consistent
This builds confidence for applying skills on real terrain.
When is it not advisable to try new skills?
At the end of practice when riders might be tired
Tired riders are more prone to crashing.
What is the attitude towards having fun in mountain biking?
Having fun is essential and should be emphasized
Enjoyment enhances the overall experience.
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
Expert riders often gain more from these lessons than beginners.
How do beginning riders benefit from learning core skills?
They learn quickly without bad habits
This allows them to skip the trial-and-error process faced by experienced riders.
What is the relationship between mastering safe riding and teaching safe riding?
Mastering safe riding helps in teaching safe riding effectively
Lee teaches the basics at a NorCal Leaders’ Summit.
What document should coaches and riders review at the beginning of the season?
NICA’s ‘Trail Etiquette & Code of Conduct’ document
All participants are required to sign this at the start of the season.
What type of area is recommended for teaching new skills to riders?
Sterile area
A clean, plain, and least distracting area is ideal for focusing on specific skills.
Why is it important to choose practice venues that are not scary?
To avoid creating a negative experience for riders
Confidence in the terrain is crucial for a positive practice environment.
What is more important for racers than going big on challenging trails?
Carrying good speed on green trails
Most races are held on relatively tame terrain.
What should be avoided when practicing with a group of riders?
Trampling sensitive areas
It’s important to have enough space to accommodate all riders without damage.
What is a key aspect of visibility when practicing?
Good sight lines
Instructors should be able to see their riders over great distances.
What should you do before riding in a new terrain?
Pre-ride the area and come up with a teaching plan
Knowing the terrain is critical for safety and effective teaching.
List three of the IMBA’s Rules of the Trail.
- Ride open trails
- Leave no trace
- Control your bicycle
These rules help promote responsible mountain biking.
What type of trails are considered the hallmark of mountain biking?
Cross country trails
These trails represent the type of terrain on which athletes will be racing.
What is an excellent alternative for improving spin and fitness when trails are too wet?
Riding on roads
It’s important to follow traffic rules while riding on roads.
What is discouraged on BMX tracks and pump tracks?
Airtime
Instead, riders should focus on pumptime to build skills and fitness.
What can be done in parking lots and open fields during practice?
Refine position, practice hard braking, and create makeshift slaloms
Open areas allow for a variety of drills and skills refinement.
What are the three main components of mountain biking ability?
Skills, Fitness, Confidence
These three components can be compared to the legs of a table.
What do skills in mountain biking allow you to do?
Do more on your bike and do it better
Skills include actions like pedaling smoothly, lunging up ledges, carving corners, and navigating through rocks.
How does fitness contribute to mountain biking?
Lets you execute your skills faster, harder, and longer
A good training program addresses mobility, strength, power, power endurance, and long-term endurance.
What is the role of confidence in mountain biking?
Allows you to make the most of your technical and physical abilities
Confidence helps with focus, resilience, and the ability to tackle technical descents.
What is compared to the fourth leg of the mountain biking table?
Equipment
This includes the bike, clothes, and protective gear, which should fit properly and be well adjusted.
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
Focusing solely on fitness can neglect the development of skills and confidence.
True or False: The more fit you are, the less effectively you can practice skills.
False
Increased fitness allows for more effective skill practice.
Fill in the blank: The more skilled you are, the more _______ you can ride.
terrain
Riding varied terrain contributes to overall fitness.
What happens when you are more fit and skilled in mountain biking?
You have more positive experiences and become more confident
This creates a positive feedback loop in skill development.
What should riders do to improve their mountain biking?
Work on skills, develop fitness, and enhance confidence simultaneously
Intentional focus and celebrating small victories can aid in this process.
What is the primary goal of the curriculum?
To help riders achieve perfection in their riding skills
This aim is supported by clean basic technique and effective instruction.
Who is the curriculum based on?
Lee McCormack
His writings include ‘Mastering Mountain Bike Skills’ and ‘Pro BMX Skills’.
What is the first key notion in the curriculum?
Make sure the bike and rider fit each other.
What should be taught after ensuring bike and rider fit?
Teach the rider how to be centered and balanced on the bike.
What are the core skills that should be taught?
- Pedaling
- Braking
- Cornering
- Riding up and down stuff
- Pumping terrain
These skills should be taught with an awareness of balance, range of motion, and power.
What is the importance of balance and mobility in riding?
The more balanced and mobile the rider, the better the riding.
What is emphasized about mastering core skills?
True mastery comes from the basics.
What should riders be encouraged to do with their core skills?
Hone these core skills and mix and match them in advanced ways.
What is the quote regarding practice?
Perfect practice makes perfect.
What is suggested if a coach cannot provide necessary instruction?
Consider bringing a more advanced rider into the program as an assistant coach.
How should the coaching experience be for riders?
Have fun!
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.
Any new cycling-specific helmet from a reputable manufacturer will be safe.
What should coaches check regarding riders’ helmets?
Coaches should check for proper fit and signs of wear, such as cracks.
A properly fitted helmet can significantly reduce the risk of head injuries.
Why is it recommended for riders to wear eyeglasses?
Eyeglasses improve vision and comfort, and prevent painful injuries like lacerated corneas.
Even minor eye injuries can be quite painful.
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.
Cotton retains moisture, which can make riders feel cold.
What is the purpose of wearing cycling gloves?
Cycling gloves improve control and prevent injuries to the hands.
Even minor injuries like a scraped palm can hinder everyday activities.
Fill in the blank: Riders should wear _______ shorts for better safety and comfort.
cycling-specific
What are the features of cycling-specific socks?
They are thin, fit well in cycling shoes, wick away sweat, and come in various designs.
Keeping feet dry can prevent blisters.
What type of shoes must riders using clip-in pedals wear?
Cycling-specific shoes.
Flat-pedal riders should also use bike-specific shoes for better grip.
What is the guideline for wearing arm and knee/leg warmers?
If it’s under 65 degrees, cover your knees.
Warmers can be easily stored in jersey pockets.
Why are vests and jackets important for riders?
They prepare riders for various weather conditions, keeping the core warm.
A warm core contributes to overall warmth while riding.
What role do protective padding like knee and elbow pads play?
They add confidence and prevent injuries during practice and new activities.
While not always worn in races, they are essential for safety in training.
What types of mountain bikes are best for most NICA rider/racers?
Hardtails, cross-country race bikes, and cross-country trail bikes
These bikes are positioned at the lower-left end of the spectrum.
What is a dirt-jump hardtail designed for?
Jumps and stunts
These bikes are built for handling rough terrain.
What is the main advantage of rear suspension in mountain bikes?
Adds control and speed in rough terrain
However, it also increases weight and cost.
What are the typical suspension travel measurements for cross-country race bikes?
6 inches for rear, 6 inches for front
Suspension travel can vary among bike makers.
What wheel size is recommended for smooth rolling over rough terrain?
29-inch wheels
Especially beneficial for hardtails.
What tire feature is best for expert cross-country racers?
Tiny knobs
These provide fast rolling for high-level performance.
What tire feature is recommended for most riders?
Big knobs
They offer more control in corners and loose conditions.
What is the recommended tire pressure range for inner tubes?
30-40 psi
Tubeless tires can be as low as 25 psi.
Fill in the blank: A 29er hardtail delivers the perfect blend of ______, smoothness, and affordability.
lightness
True or False: Smaller riders should always use 29-inch wheels.
False
Smaller riders might feel better on 26-inch wheels.
What angle should the extended leg be bent at full extension?
About 30 degrees
This angle ensures proper knee alignment during pedaling.
Where should the front of the knee be positioned when the pedal is at 3 o’clock?
Above the end of the crank arm
This alignment is essential for optimal power transfer.
What is the ideal angle between the arm and torso?
90 degrees with elbows slightly bent
This position promotes comfort and control.
What is a common mistake in bike fitting regarding handlebar placement?
Placing the bars too low and forward
This position does not improve pedaling performance and can impede bike handling.
What should be the goal for a rider’s position on the bike?
A neutral, comfortable position
This position enhances bike control and speed.
How do young riders’ growth patterns affect their bike fit?
Their bones grow faster than their muscles
This leads to tighter muscles that struggle with low positions.
What is the recommended riding position for young riders?
Upright positions
This is especially important for young boys as they grow.
What should a rider do to lower their torso for steep climbs?
Bend their arms
This keeps the riding position efficient without sacrificing control.
What is the first step to achieving a good bike fit?
Pick the right bike size
Clearance when straddling the top tube is crucial.
What is the second step to achieving a good bike fit?
Place the saddle in the right place for comfortable, efficient pedaling
Saddle height and position affect pedaling efficiency.
What is the third step to achieving a good bike fit?
Place the handlebars for comfort and control
Proper handlebar height and angle can enhance rider stability.
Why is it important for coaches to monitor high school aged athletes closely?
They may experience dramatic growth spurts
A well-fitting bike may not suit the rider after a few months.
What is the recommended handlebar height in relation to saddle height?
Bars around saddle height
This positioning aids in comfort and control.
True or False: A low ‘racing’ position is proven to improve pedaling performance.
False
Such positions may hinder bike handling instead.
What is the most common mistake when setting a bike saddle?
Setting the saddle too low and too far forward
This mistake can cause pain in the front of the knee.
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
Alternatively, the front of the knee should be above the end of the crank.
What effect does a more forward saddle position have?
Increased engagement of quads and knees, better for climbs
This position tends to work better on climbs.
What effect does a more backward saddle position have?
Increased engagement of hamstrings and hip flexors, better for descents
This position tends to work better on descents.
What is the best approach for saddle positioning?
Start with the traditional position and adjust from there
What saddle angle is recommended for most situations?
A level saddle works well in most situations
What is the recommended saddle angle for extended climbing?
Pointing the saddle down 1-5 degrees
What saddle angle feels better on steep descents?
Nose pointed up
What angle do gravity and freestyle riders typically set their saddles?
Pointed up 10 degrees or more
What is the ideal knee bend when the leg is at full extension?
About 30 degrees
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
What is the effect of a higher saddle?
Easier to spin higher cadences, but too high reduces power output
What does it indicate if the back of your knees hurt?
Your saddle might be too high
Why do many trail riders lower their seats for descents?
Lower saddles give more room to handle the bike
What knee pain indicates regarding saddle height?
If knees hurt under the kneecaps, saddle might be too low for safe pedaling
When should you drop the seat height?
Drop the seat for downhill riding
What is the first step after positioning your saddle for optimal pedaling?
Position your bars (grips) to fit your body and riding style.
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.
What is the stock setup for most riders?
The stock setups work well for most riders.
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
What handlebar height is recommended for most high school racers?
Handlebars at or slightly above saddle height.
What happens to the handlebars as the stem is lengthened?
The bars get lower.
What is the effect of shortening the stem without raising the bars?
The cockpit will feel cramped, especially while seated.
What is the ideal angle between torso and upper arm when seated?
About a 90-degree angle.
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.
When should handlebars be below the saddle?
Only in cases of very experienced and flexible riders.
What sign indicates that the rider looks cramped?
The angle between the torso and upper arm is much less than 90 degrees.
How should handlebars be adjusted for help in technical terrain?
Move the bars backward and upward to a more downhill-focused position.
What does the pushup test help determine?
The perfect handlebar width based on the rider’s position of maximum strength.
What should be done if handlebars are too narrow or wide?
Ask riders to do some pushups to find their optimal handlebar width.
What is the main purpose of proper placement of brake levers and shifters?
Reduces strain and improves control
Proper positioning is essential for easy and successful riding.
What percentage of riders have their brake levers set incorrectly?
99 percent
Most riders set their levers too far outboard and at the wrong angle and reach.
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
This position provides maximum braking power with minimal effort.
What angle should the brake levers be set at for optimal braking?
45 degrees from horizontal
This creates a straight line through the forearm, hand, grip, and lever when braking hard.
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
Riders with smaller hands should move their levers toward their grips.
What should be checked in addition to brake lever positioning?
The condition of the rider’s brake pads and brake mechanisms
Regular checks ensure safety and functionality.
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
This ensures both convenience and safety.
What is the key difference between brake lever placement and shifter placement?
Brake lever placement is critical; shifter placement is convenient
Each has its own importance in rider control and comfort.
What is a specific adjustment for riders with smaller hands?
Move their levers toward their grips
Some may benefit from women-specific bikes with special levers.
What should be ensured if riding with a handlebar bell?
It should be positioned to allow safe use while riding
Proper placement ensures safety and usability.
What are the two styles of pedals mentioned?
Clip-in and flat
Pedals with toe clips and straps are not recommended.
What is a characteristic of the best flat pedals?
They have pins or teeth that stick to soft-soled shoes
This feature helps to engage the rider with the pedal.
List two pros of using flat pedals.
- Teach engaged pedaling
- Increase rider confidence in technical terrain
What is a con of flat pedals?
They take time to learn for those used to clips
Also harder to ride in very rough conditions.
What do clip-in pedals engage with?
A cleat mounted to the bottom of a stiff-soled shoe
List two pros of using clip-in pedals.
- Increased pedaling power
- Increased control in bumpy terrain
What is a con of clip-in pedals?
They can allow poor riding habits to develop
Examples include not driving weight into pedal spindles.
What is recommended for all riders regarding pedal types?
Become proficient on flat pedals
This is especially suggested during the off season.
Should beginners be forced to use clip-in pedals?
No
What should you watch for with smaller riders in relation to cranks?
If they are rocking their hips to bring the pedals up
What might be necessary if a rider is rocking their hips?
Replace cranks with shorter ones
What is sag in terms of bike suspension?
The amount your suspension compresses under your body weight
Sag is crucial for maintaining proper bike height and functionality.
What percentage of suspension travel should most cross country bikes sag?
About 25 percent
This percentage is recommended to ensure the bike can navigate low spots effectively.
What happens to sag when more air pressure is added to an air fork or shock?
Sag decreases
Increased air pressure leads to less compression under weight.
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
These tools help visualize the amount of sag by marking the starting position.
What is the first step in setting up bike suspension?
Set sag
This is the most important suspension setting and serves as the starting point.
What should be done if the suspension sags too much?
Add air and check again
Adjusting air pressure is necessary to achieve the desired sag.
What should be done if the suspension doesn’t sag enough?
Remove air and check again
Ensuring the correct sag is essential for proper bike handling.
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
Balanced sag is crucial for optimal bike performance.
What is the consequence of improperly tuned suspension?
It makes a bike ride like a nightmare
Correct tuning is essential for a pleasant riding experience.
What is a key resource for finding the correct air pressure for your bike’s suspension?
The owner’s manual
Many bike and suspension makers provide accurate air pressure guidelines based on rider weight.
True or False: No suspension is better than wrong suspension.
True
Incorrect suspension settings can lead to a worse riding experience than having no suspension at all.
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
This step is crucial for accurately measuring the sag distance.
What is rebound damping?
Hydraulic valving that controls the rebound of your fork or shock after it gets compressed.
What does more rebound damping do?
Slower rebound.
What does less rebound damping do?
Faster rebound.
What should rebound damping achieve?
Let suspension extend fast enough to meet the next bump, while slowing it down to avoid a bouncy feel.
How do you start setting rebound damping?
Use the bike maker’s suggested setting for your air pressure.
What should you do if the bike maker doesn’t have a setup chart?
Check the website of the suspension maker.
How is rebound adjusted?
By turning the rebound dial.
What direction typically slows the rebound?
Clockwise.
What direction typically speeds up the rebound?
Counterclockwise.
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.
What indicates that your suspension is bouncing?
If it goes down, up, then down again.
How should you increase rebound damping?
One click at a time until bouncing stops.
What is compression damping?
Hydraulic valving that controls the compression of your fork or shock.
What effect does less compression damping have?
Makes it easier for suspension to move through all its travel and bottom out.
What effect does more compression damping have?
Resists movement and uses less suspension travel.
What should compression damping achieve?
Make the bike feel firm when pedaling, absorb bumps, and use all available travel without harsh bottoming out.
What should you do if many forks and shocks don’t have compression adjustments?
Leave it alone.
What is a good starting point for adjustable compression damping?
Start in the stock position.
What are good reasons to change compression damping?
If suspension is moving too much, increase compression; if not moving enough, decrease compression.
What should you do before changing compression damping?
Re-check your sag.
What is ProPedal?
The firmness of some shocks and forks that can be switched to suit different riding conditions.
What does dialed suspension help with?
Helps your body deal with impacts.
Is dialed suspension a replacement for proper body position?
No.
What should you do after finding a good setting?
Ride it everywhere.
What maintenance might be needed for suspension systems?
Maintenance for broken components such as blown seals, leaking oil
Regular maintenance is crucial for optimal performance.
What indicates that a fork might need servicing?
Significant dirt and oil accumulating down the fork leg
This can be a sign of a blown seal.
When loading for a bunny hop, how much should the suspension compress?
At least half way
Proper compression is important for effective bunny hops.
What do most riders understand about their suspension?
Most riders have no idea what their suspension is doing
They may only have a vague idea of the bike’s feel.
What can perfectly dialed suspension do for a rider?
Makes everything feel easier
Well-tuned suspension enhances ride quality.
What should a coach do regarding riders’ suspension?
Pay close attention, ask what they are feeling, watch bike behavior
Analyzing video can also help assess performance.
What is the solution if a bike bounces up and down after hitting a bump?
Increase rebound damping
Adjusting rebound damping can help stabilize the bike.
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’
This occurs when it cannot extend before hitting the next bump.
What should be done if there is excessive bottoming or too much bouncing while pedaling?
Increase compression damping
This adjustment can improve ride quality.
What is a sign of poor suspension performance on bumps and corners?
Feels harsh on big bumps, chatters on small bumps, poor traction
Decreasing compression damping may help remedy this.
What should you do before making suspension adjustments?
Write down air pressures and dial settings
Keeping track of original settings is essential for comparison.
What type of shock pump should be used for adjustments?
A functioning shock pump designed for your equipment
Using the right tools is critical for effective adjustments.
What is the recommended approach to making adjustments?
Adjust one thing at a time, one click at a time
This method ensures clarity in the effects of each adjustment.
What should be done when in doubt about suspension adjustments?
Do exactly what the bike or suspension maker says to do
Following manufacturer guidelines is essential for safety and performance.
Why is it important to maintain a mountain bike?
Improperly maintained bikes can be dangerous and are no fun to ride.
What should riders do to set up their bike?
Set the bike up for comfort and confident handling.
What is the advice regarding bike setup after achieving comfort?
Once it feels good, LEAVE IT ALONE!
What is the first step in regular bike maintenance?
Keep it clean.
What should be used to clean the bike frame and suspension?
Hot water and soap with a sponge or soft cloth.
What tool should be used for hard-to-reach areas of the bike?
A scrub brush.
What should be used to clean the chain, chainrings, and cassette?
A different brush.
What should riders check regularly on their bikes?
All fasteners.
What is the recommended pressure range for inner tubes during general trail riding?
30- to 40-psi range.
What should be done before every ride concerning tire pressure?
Check it.
What should riders do with worn-out parts?
Replace them.
What are some examples of parts that may need to be replaced?
- Tires
- Brake pads
- Grips
- Chains
- Chainrings
- Cassettes
- Cleats
What should riders carry to handle flat tires?
Enough parts and tools to manage two flat tires.
What emergency task should all team members know how to perform?
Quick derailleur adjustment.
What should riders be able to handle regarding broken chains?
Managing broken links on the trail.
What is a good practice for identifying mechanical issues on a bike?
Shake, rattle, and roll the bike.
What should be demonstrated at each practice for bike maintenance?
A seasoned student athlete or coach should demonstrate maintenance tasks.
What is the benefit of encouraging riders to clean equipment where they store their bikes?
It makes regular cleaning more likely.
What are the key components involved in bike troubleshooting?
Fork parts, Steerer, Crown, Stanchion, Arch, Slider, Dropout, Shock parts, Reservoir, Preload, collar, Coil, spring
These components are essential for understanding bike mechanics and maintenance.
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
Ensuring equipment meets safety standards is crucial for rider confidence.
What is a potential solution for riders’ bikes that make bad noises?
Make sure the noises get chased and fixed
Bad noises can indicate mechanical issues that need to be addressed.
What should you check if a rider with good form looks out of control on rough terrain?
Double-check the suspension setup
Proper suspension setup is vital for maintaining control.
What does a metal-to-metal noise from suspension indicate?
Suspension bottoming
This often requires more air pressure in the suspension.
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
A shorter stem could help improve balance and control.
What can interfere with a rider’s good form?
A rider’s seat
High seats can make it difficult to learn proper movement.
Fill in the blank: Many riders learn faster when they practice proper movement with _______.
low seats
Practicing with low seats helps riders develop skills before transitioning to higher seats.
What is a benefit of ‘Lycra drive’ donation campaigns?
They help develop impressive quivers of loaner bikes and assorted gear
Community support can enhance team resources.
True or False: It’s important to address any bike noises beyond the growl of tires, click of gears, and clatter of chains.
True
Unusual noises can indicate mechanical problems that need fixing.
What is the key to bike handling?
Heavy feet, light hands
This principle ensures the bike responds well to the rider’s movements.
What position should a rider maintain for optimal bike handling?
Neutral attack position
This position is crucial for balance and readiness.
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
Each key contributes to balance and control.
What does the neutral attack position require from the rider?
Mobility, strength, and endurance
Staying comfortable on the bike is essential.
Is it acceptable to sit down or stand up on straight/smooth sections?
Yes
Riders can adjust their position for comfort but should return to attack position when needed.
Fill in the blank: When it’s time to Ride with a capital R, get in your _______.
attack position
This emphasizes the importance of readiness in riding.
What should the net force drive into during cycling?
Pedal spindles, perpendicular to the cranks
How should feet be positioned relative to the cranks?
Parallel with cranks
What happens if feet are not kept parallel with cranks?
Weight may push forward or fall backward, upsetting bike handling
What is the foot and crank position on flat ground?
Both feet and cranks are level
What is the position of cranks, feet, and body when going downhill?
Rock backward
What is the position of cranks, feet, and body when going uphill?
Rock forward
What is the position of feet and cranks when going uphill at constant speed?
Level with horizon
What happens to cranks, feet, and body when braking or hitting bumps?
Rock backward
What is the foot and crank position at flat ground with constant speed?
Level
What is the purpose of pre-loading for a bunny hop?
To lay big force into the rear wheel
What position do feet, cranks, and body take when pre-loading for a bunny hop?
Rotate back
What is the foot position when going downhill while braking?
Feet parallel with cranks
What happens to the body position when going downhill and braking?
Rotated back
Fill in the blank: On flat ground, both feet and cranks are _______.
level
What should the position of the knees be while riding?
Always bent, sometimes slightly, never locked straight.
How should you adjust your legs when navigating low spots?
Straighten legs into low spots.
What is the recommended stance when dealing with high spots?
Bend legs over high spots and crouch low.
What is the principle behind ‘heavy feet, light hands’?
It helps maintain balance and control over the bike.
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.
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.
What type of terrain is ideal for practicing knee and leg movement?
Smooth rollers.
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.
What does it mean to support and drive through both hips evenly?
It prevents favoring one side and enhances balance and control.
Is it easy to maintain perfect knee positioning while riding?
No, it is hard to make perfect all the time.
What is the ultimate goal of practicing knee positioning?
To eventually make it perfect all the time.
Where should most support and power come from in riding?
Hips
Few riders know how to use their hips effectively.
What should riders feel to improve their hip engagement?
Butt muscles
Most riders ride with their butts tucked forward, emphasizing quads over glutes.
What is the correct position for engaging hip muscles?
Push your hips back
This folds your torso level, bringing your shoulders down and providing arm range.
What should riders do when the going gets crazy?
Get your hips back
This is essential for lowering the shoulders and maximizing arm range.
How does cockpit length affect riding position?
Longer cockpit requires more hip push back
This helps to get the shoulders low enough for adequate arm range.
What type of stems allow riders to stand more upright?
Short/tall stems
These are found in shorter cockpits.
What should be improved if riders can’t access shown positions?
Mobility
Off-the-bike strength and mobility exercises, including yoga, can help.
What is the ideal attack position for riders?
Hips back, torso level, balanced on feet, arms very bent
If riders can’t move like this, their riding will be compromised.
True or False: Engaging the quads is more beneficial than engaging the glutes while riding.
False
Engaging glutes is more effective when hips are pushed back.
Fill in the blank: To improve riding performance, riders should _______.
Push their hips back
What is essential for riding MTB sections smoothly?
A level torso
A level torso helps maintain balance and control while riding.
How is the torso connected in MTB riding?
It is tied to the hips
Good hip movement contributes to effective torso positioning.
What should you do with your hips when riding?
Push your hips back
This helps achieve a flat torso position.
What should you avoid focusing on when riding?
Bringing your shoulders down
This can lead to being pulled too far forward.
What is the ideal position for your back while riding?
Level with the horizon
Maintaining a level back is important for control.
What does ‘Ride with a capital R’ imply?
Getting low when necessary
This refers to adopting a more aggressive riding stance.
What is the desired posture for the back?
Neither hunched nor arched
A straight line through the hip and spine is ideal.
What should young riders avoid when descending?
Looking like scared cats
This posture indicates poor body positioning.
What should you do when the terrain gets steep, tight, or unknown?
Get your torso as low as possible
This allows better control and maneuverability.
Fill in the blank: The torso should strive for a _______.
[straight line through the hip and spine]
True or False: Riders should keep their hips upright while descending.
False
Hips should be pushed back to maintain proper form.
How are the shoulders connected to the torso and hips?
The shoulders are tied to the torso, which is tied to the hips.
What should you do to ensure good shoulder positioning?
Get them low.
What happens when you push your hips back and let your torso fold flat?
Your shoulders will be low.
Why is hunching forward discouraged?
It is inefficient and weak on climbs and descents.
What is the cue to prevent riders from hunching their shoulders?
Shoulders away from ears.
What should you feel when pulling your shoulder blades down toward your hips?
Feel the pinch.
What position should the shoulder blades be in?
Anchored to your back.
What is the effect of hunching your shoulders?
You feel worthless and weak.
How do anchored shoulders affect your feelings of strength?
You feel important and mighty.
What is the role of the back muscles in shoulder positioning?
Use (and develop) those back muscles.
What technique is used when manning a roller?
Pushing down with hips, anchoring with shoulders.
What should you avoid doing with your elbows while riding?
Never locked straight
Keeping elbows slightly bent enhances control and structure.
Why is it important to keep elbows out?
Creates a stronger structure, improves range, lets you express your awesome power
Elbows out looks cooler and enhances riding performance.
What degree should your elbows be bent in the attack position?
Almost 90 degrees
This position optimizes your range of motion.
How should your arms move in relation to the terrain?
Move at least as much as the terrain
This includes adjusting for both vertical and lateral movements.
What should riders do with their elbows when transitioning?
Keep elbows OUT
Maintaining this position is crucial even during transitions.
What is essential for great riding regarding elbow movement?
Full range of motion
Observing whether riders bend their elbows in high spots and extend them in low spots is key.
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.
What should riders do if they feel pressure on their palms?
Shift your weight back.
What should riders do if they feel pulling on their fingers?
Shift your weight forward.
Why is it important to keep straight wrists while cycling?
To maintain a straight line through your forearm, hand, and grip.
What happens when riders grip the bars and never move their hands?
This leads to bent wrists, extra tension, and general weakness.
What are the three different situations in which riders should change their grip?
- Seated pedaling
- Standing pedaling
- Steep drop
Fill in the blank: Light hands, _______ feet!
heavy
What is a method to challenge riders’ hand grip while cycling?
Ride with Tea Party fingers.
What should you keep up and out to maintain balance while riding?
Head and eyes
Keeping your head up and eyes out helps in maintaining balance and confidence while riding.
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
This posture also appears more confident compared to drooping your head.
What is the first thing riders often forget when they feel stressed?
To keep their head up and eyes out
This is critical for good riding.
What should you watch for in your riders?
Heads up and eyes looking in good places
Good places to ride, not places to crash.
What should you practice on local trails and race tracks?
Visual reference points
This helps in improving riding skills.
What should you listen for while riding?
Dogs barking, horses galloping, and hikers talking
Being attentive to sounds helps in being aware of other trail users.
What should you be looking at while riding?
The next turn and rock
It’s too late to look at the current turn or rock.
What should you do once you commit to a move while riding?
Let your body take over
This allows for smoother execution of riding maneuvers.
True or False: You should assume there are no other trail users around a blind turn.
False
Always be cautious and respectful of others while riding.
What should be maintained at all times while riding?
Safe speeds
This is important for the safety of all trail users.
What is the first item in the attack position checklist?
Heavy feet, light hands
This emphasizes a stable lower body while allowing for flexibility in the upper body.
What should the feet be doing in the attack position?
Feet heavy and driving into pedals
This helps maintain control and stability on the terrain.
What is the recommended position for the knees in the attack position?
Knees bent and moving with terrain
This allows for better shock absorption and maneuverability.
What is the appropriate hip position in the attack position?
Hips back and powerful
This position aids in balance and power transfer.
How should the torso be positioned in the attack position?
Torso level and straight
A straight torso contributes to a strong and stable posture.
What is the position of the shoulders in the attack position?
Shoulders low with blades down and back
This helps in maintaining a relaxed upper body and improves control.
What should the elbows be doing in the attack position?
Elbows out, bent and moving with terrain
This promotes better handling and responsiveness to terrain changes.
What is the position of the hands and wrists in the attack position?
Hands light and wrists straight
This allows for better grip and control without unnecessary tension.
What should be the focus of the head, eyes, and ears in the attack position?
Head, eyes and ears up, out and attentive
This ensures awareness of the surroundings and improves reaction time.
Fill in the blank: In the attack position, the mantra is _______.
Heavy feet, light hands
This phrase encapsulates the essential balance needed in this position.
What is the attack position?
The rider’s base position: the average of all rider positions.
What is essential for riders to control their bikes on a wide range of terrain?
Complete, fluid access to their entire cockpits.
What is the goal of the ‘All the way up’ position?
Extend legs and arms fully and powerfully when appropriate.
What are the uses of the ‘All the way up’ position?
- Extending into low spots
- Pumping backsides
- Generating downforce for pumps, hops, and jumps
What is the goal of the ‘All the way down’ position?
Crouch low with shoulders down to the bars and belly on the saddle.
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
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.
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
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.
What are the uses of the ‘All the way back’ position?
- Braking
- Manualing
- Fast drops
- Pumping
- Jumping
Why is the ‘All the way back’ position extremely important?
It is crucial for every mountain biker.
What is the goal of the ‘Side to side’ position?
Lean the bike freely below you, independently of your body.
What is the primary use of the ‘Side to side’ position?
Turning!
What is the goal of the ‘Rotate’ position?
Let the bike rotate below you while your body goes straight where you want to go.
What are the uses of the ‘Rotate’ position?
- Loose/rough situations where the bike is bouncing
- Transitioning between corners
What is the goal of dismounting and remounting in cyclocross?
Dismount and remount your bike quickly, efficiently and safely.
What is the primary use of effective dismounting in cyclocross?
Safely and quickly crossing an unrideable or potentially dangerous trail section.
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.
What is the first step in performing a rolling dismount?
Slow down to a safe speed.
Which foot should you unclip first during a rolling dismount?
Right foot.
When dismounting, to which side should you always dismount?
Left.
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.
What is the first step in performing a rolling mount?
Run alongside your bike and thrust yourself upward with your left leg.
Where should you land your right leg during a rolling mount?
On your right inner thigh.
What should you avoid doing when landing on the saddle during a rolling mount?
Plop down onto the saddle.
What should you focus on to make the movement during a rolling mount?
Less vertical and more horizontal.
What is the last step in a rolling mount after landing?
Find your right pedal and push down.
Fill in the blank: Start by practicing skills at low speed on _______.
smooth ground.
True or False: It is recommended to practice dismounting and remounting at high speeds immediately.
False.
What is the best cure for crashing?
Prevention
Focus on great skills and always ride within your limits.
What should you do if you feel a slight buck or tweak while riding?
Try to ride it out
Balance on your feet and let your bike roll through obstacles.
When should you bail from a bike?
Bail sooner than later
If your instincts tell you you’re in real trouble.
What should you do if you get bucked forward off the bike?
Get off the bike and start running in the air
Keep your head up and try to land feet first.
What is the recommended way to fall when a turn or steep section goes wrong?
Fall on the low side of the bike
Lean into the inside of the turn or into the hill.
What should you avoid doing when falling off a bike?
Don’t try to stop yourself
The sudden stop is the real problem.
What can happen if you put your arms out to stop yourself during a fall?
Something might break, often your collarbone
This highlights the danger of trying to brace for impact.
What is the ideal way to manage a fall?
Run it out
Jump off your bike and keep running until kinetic energy is expressed.
What does ‘roll with it’ refer to in the context of crashing?
Using smart practice and good instincts to manage a fall
This can differentiate between a minor event and a serious injury.
What is suggested for practicing crashing?
Practice crashing in a soft, grassy area
Gradually add difficulty and speed after mastering each level.
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
What is the final step in the progression of practicing crashing?
Jump off a moving bike then run into a forward roll
This step incorporates both jumping and rolling to manage a fall.
True or False: Practicing crashing is not necessary.
False
Practicing crashing can improve your skills and safety.
What is a common problem when your arms are getting tired and your eyes feel rattled?
You are too far forward on the bike.
Shift your hips back until your palms stop pressing on the bars and your hands are weightless.
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.
This helps keep you centered.
What causes your shoulders or triceps to get tired while climbing?
You are slumping and putting too much weight on your bars.
Sit up straighter and put more pressure into the pedals.
What could be wrong if you experience fatigue in your shoulders or triceps while climbing?
Your bike size and stem length could be incorrect.
Discuss with your coach and possibly visit a quality shop for a fit.
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.
Crouch low and pull yourself forward until the front tire starts to track.
What should you do to improve balance while turning or navigating obstacles?
Relax and look as far ahead as possible.
If low-speed sections give you trouble, speed up!
What is the primary focus of the drills described?
Teaching the neutral attack position body part by body part
A neutral attack position is essential for mountain biking skills.
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
It allows riders to ride with better stability and technique.
What type of area is recommended for running these drills?
Open area with good traction and a slight grade
This setup allows riders to coast easily while practicing.
What should be considered when learning the attack position?
Lowering the seat to encourage greater range
This adjustment helps riders find and maintain the correct position.
List the body parts to focus on when building the attack position.
- Feet
- Knees
- Hips
- Torso
- Shoulders
- Elbows
- Hands
- Head and Eyes
Each part should be taught sequentially to ensure proper understanding.
What is the first part to focus on in the drills?
All weight on feet, feet parallel with cranks
This establishes a stable base for the attack position.
What should the elbows be like in the attack position?
Elbows out
This position helps with balance and control.
What is the correct torso position in the attack position?
Torso level
A level torso aids in maintaining stability.
What is the recommended knee position?
Knees bent
This position allows for better shock absorption and control.
What is the position of the hips in the attack position?
Hips back
This helps in maintaining balance and control over the bike.
What should the riders do after the instructor demonstrates the attack position?
Guide riders through the same exercise, one part at a time
This ensures that they understand and can replicate the position.
What should the instructor encourage during the demonstration?
Encourage questions
This promotes engagement and understanding among riders.
True or False: The attack position can only be practiced on flat terrain.
False
The attack position should be practiced on real terrain for effective learning.
Fill in the blank: Shoulders should be _______ and blades down and back.
Low
This positioning helps with aerodynamics and control.
What aspect of the hands is important in the attack position?
Hands weightless, wrists straight
This helps maintain a relaxed grip and allows for better control.
What should the rider’s head and eyes be doing in the attack position?
Head up, eyes out
This positioning aids in better visibility and awareness of the terrain.
What is the goal of the drill for attack position?
Feet and cranks level with horizon, feet parallel with cranks. All weight on feet.
This position ensures optimal weight distribution for effective riding.
What should the hands be like in the attack position?
Weightless.
Light hands help maintain balance and control.
Why is it important to drive weight into the bottom bracket?
It drives weight straight into the bottom bracket, perpendicular with cranks.
This technique ensures stability and efficiency while riding.
How does the attack position change on steep ups and downs?
It changes but stays the same.
The fundamental principles of weight distribution remain consistent regardless of incline.
What is the A-1 most important aspect of riding technique?
Distributing your weight perfectly on the tires.
This allows the bike to perform optimally.
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
These observations help assess proper positioning and weight distribution.
Fill in the blank: The rider should have _______ feet and _______ hands in the attack position.
parallel; light
This ensures effective weight distribution and control.
True or False: Heavy feet and light hands are ideal in the attack position.
False.
The correct approach is heavy feet and light hands.
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.
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.
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.
What should be demonstrated with the hands during the drill?
Weightless hands.
What is a common mistake riders make regarding knee position?
One knee bent, the other straight, knees far from each other.
What might happen if one leg gets tired during a downhill ride?
All your weight was on one leg, leading to imbalance.
What is a very common issue with knee alignment?
One knee way in front of the other.
What can tightness in the body affect during riding?
Knee alignment.
How can riders improve knee alignment?
By bringing the hips into position.
Fill in the blank: Keeping the knees on the same plane helps ensure the rider is weighting pedals _______.
evenly.
True or False: Demonstrating weightless hands is an important part of the drill.
True.
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.
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.
What should the angle between the lower and upper legs be in the attack position?
90-degree angle.
What common mistake do riders make regarding their hips during the attack position drill?
Hips not going back far enough.
What is a sign that a rider is shifting weight incorrectly in the attack position?
Shoulders coming forward and putting weight on the bars.
What should riders strive to do with their torso during the attack position drill?
Fold the torso flat while keeping the hips back.
Fill in the blank: The attack position is ideal for riders; if they can’t move like this, their riding will be _______.
compromised.
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.
What should coaches demonstrate to help riders understand the attack position?
The shift from the saddle, setting feet and knees, and pushing hips back.
What should riders do as they warm up to improve their mobility?
Practice the attack position drill regularly.
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.
True or False: Riders should shift their shoulders forward to achieve balance in the attack position.
False.
What is the recommended position for knees during the attack position drill?
Knees should be bent and behind toes.
What is a common issue for growing, inflexible teens during the attack position drill?
Inability to access the proper hip position immediately.
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.
What is the goal for the torso in the attack position?
Torso is as level as possible, straight, and engaged
A level torso improves stability and breathing.
Why is a level torso important?
It brings the shoulders down, increasing arm range of motion and improving stability
All forces between the bars and pedals pass through the torso.
How should the hips be positioned to maintain a level torso?
Push hips back and pivot at the hip joint
Avoid bending at the waist.
What should a rider do to stay balanced on the pedals?
Bring shoulders forward and fold the torso to level
This helps maintain balance and proper alignment.
What common issues should coaches look for in riders during practice?
All hip issues, bending or arching at the waist
Inflexible riders often keep hips vertical and bend at the waist.
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
This improves range of motion over time with practice.
Fill in the blank: A level torso brings your ______ down and gives you the range of motion to work transitions.
[shoulders]
This is essential for performance on pump tracks and trails.
True or False: A level torso is a sign of proper hip placement.
True
A level torso indicates that the rider is properly positioned.
What is the goal for shoulder positioning in the attack position?
Shoulders low; try for same level as hips.
Low shoulders increase arm range of motion, essential for skills like cornering and braking.
Why is it important to pack shoulder blades against the back?
Provides stability and strength, as well as safety for the shoulder joint.
Packed shoulders help in maintaining a strong riding position.
How does a coach demonstrate poor cornering technique?
By exhibiting high shoulders that limit lean angle and corner line.
High shoulders restrict range of motion, affecting performance.
What exercise does the coach use to illustrate the difficulty of riding with shrugged shoulders?
Pushups with shrugged shoulders.
This exercise highlights the lack of strength and stability in that position.
What feedback should riders give about their shoulder positioning?
Responses like ‘very often, especially when I’m afraid or uncomfortable.’
This helps identify common issues with shoulder posture.
What is the first step in correcting shoulder positioning on the bike?
Pull shoulder blades down and back.
This action engages back muscles and improves stability.
What should riders focus on during position progression on the bike?
Feet, knees, hips, and then shoulders being low.
Emphasizing shoulder position is crucial for overall riding posture.
What indicates that a rider’s shoulder blades are not packed correctly?
Seeing the inner points of the shoulder blades.
This visual cue suggests that the rider needs to adjust their shoulder position.
What common condition affects many riders’ upper body posture?
Upper cross syndrome.
This condition occurs when chest muscles overpower back muscles, leading to poor posture.
What should riders practice to improve their upper body posture?
Sitting straight while in class.
Awareness in daily activities can help counteract poor posture habits.
Fill in the blank: Shoulders should be pulled _______ toward hips.
down
This action helps achieve a more stable and effective riding posture.
True or False: Most riders have strong back muscles and good upper body posture.
False
Many riders actually have weak back muscles and rounded upper body posture.
What is the relationship between torso position and hip shift?
Torso bent at waist is tied to hip shift.
Proper alignment of hips and torso is essential for effective riding.
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.
This positioning enhances performance and control while riding.
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.
These factors contribute to overall riding efficiency and safety.
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.
This hands-on approach helps riders understand the correct posture.
What should coaches look for when assessing elbow positioning?
- Elbows in close to the body
- Elbows in front of shoulders
- Hunched shoulders
Each position indicates different levels of rider comfort and technique.
What is a common mistake among road riders regarding elbow positioning?
Elbows in close to the body.
This is especially common among those accustomed to drop bars.
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.
Coaches should ensure elbows stay even with or slightly behind shoulders.
What should riders do to avoid hunched shoulders?
Push shoulders as far as possible from ears while keeping elbows out.
This helps maintain a strong and stable riding position.
Fill in the blank: Elbows out give you the range of motion and strength to make _______.
[quick transitions].
This is particularly useful on tracks or during rapid changes in direction.
What is the goal for hands in the attack position?
Hands neutral. Neither pulling nor pushing. Wrists straight. No bend in the wrists.
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.
What are the consequences of pulling or pushing through bent wrists?
Weak, uncomfortable, and dangerous.
What should riders do when transitioning from sitting to standing?
Loosen and adjust grip to keep wrists straight.
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
What is the advice for riders regarding their hands?
Keep hands loose and relaxed.
What phrase describes the ideal hand position?
‘Tea party fingers.’
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.
What should riders do to achieve heavy feet?
Adjust fore-aft balance by shifting hips forward or back.
What does NICA emphasize in terms of hand position?
Demonstrate light hands, loose grip, straight wrists.
What is the goal of the drill for attack position?
Head is up; rider is leading with chin.
This position enhances visibility and stability.
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
Good vision allows for better decision-making and safety.
What should riders do with their eyes during the drill?
Eyes are out and scanning as far ahead as possible.
This maximizes reaction time and awareness of surroundings.
What does the coach demonstrate in the drill?
Proper head position and the importance of looking ahead.
This sets a visual standard for riders to follow.
What is the reference point distance identified by the coach?
50 feet ahead of the riders.
This distance helps riders focus on long-term vision.
What should riders do after looking at the ground under their front wheels?
Look at the reference point.
This transition helps in understanding the difference in perspective.
What are the key observations coaches should make regarding rider vision?
Look for:
* Head facing down
* Eyes locked on front tire or trouble spots
Specific feedback on where to look can improve rider performance.
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.
This practice enhances flow and control during navigation.
Fill in the blank: Riders can only ride where they’ve _______.
[seen]
This emphasizes the importance of visual awareness in riding.
True or False: Riders should focus on immediate obstacles rather than looking ahead.
False.
Looking ahead allows for better planning and response.
What is optional according to the text?
Suffering
The text emphasizes that suffering is not a necessary part of the experience.
What is the difference highlighted in the text?
Working hard and working incorrectly
The text suggests that it’s important to distinguish between effort and effectiveness.
What should riders ensure while pedaling hard?
They are also pedaling their best
Efficient technique is as important as effort.
What happens when riders learn something new?
They often slow down at first
However, persistence leads to long-term improvement.
Who are the experts mentioned in the chapter?
- Lester Pardoe
- Rob Pickels
- Sean Madsen
These individuals are associated with the Boulder Center for Sports Medicine.
What is the first goal for pedaling?
Comfort
Proper bike and shoe fit is essential to prevent strain or injury.
What is the second goal for pedaling?
Efficiency
Maximizing power and endurance from a given fitness level is crucial.
What is the third goal for pedaling?
Power
Developing more power is key for better and faster riding.
What is the fourth goal for pedaling?
Adaptability
Being able to pedal well in all situations is important.
What misconception do many riders have about pedaling?
They think of pedaling only in terms of fitness
This limits their understanding of pedaling as a skill.
What should riders focus on while developing power and endurance?
Great technique
Emphasizing technique leads to smoother and faster riding.
What should clinics focus on if indoor spin bikes or stationary trainers are available?
Pedaling techniques
Clinics can help improve riders’ skills.
What cadence is recommended for riders?
80-90 rpm
This high cadence is important for effective pedaling.
What is the first advantage of spinning easy gears quickly?
It protects riders’ knees
Less force on knees helps prevent injury.
What is the second advantage of spinning easy gears quickly?
It saves muscle power
This helps keep legs fresher for climbs and finishes.
What is the third advantage of spinning easy gears quickly?
It’s more efficient
Fewer dead spots in the pedal stroke improve overall performance.
Fill in the blank: Easy gears and high rpms leave legs ______ for technical climbs and glorious finishes.
fresher
Maintaining freshness is essential for performance.
True or False: NICA forbids single speeds from competition.
True
This rule is in place to protect young riders’ knees.
What is the most efficient place to generate long-term power while cycling?
In the saddle
Encouraging riders to do most of their pedaling in the saddle is essential for efficiency.
What does the term ‘power phase’ refer to in cycling?
The phase where downward force is applied with the heel
It is essential for maximizing power output during pedaling.
What should riders focus on during the upstroke of pedaling?
Relaxing and focusing on the opposite downstroke
This helps to engage the power phase more effectively.
What is the recommended action when the pedal reaches the top of the stroke?
Drop heel and push across the top
This action initiates the power phase earlier.
What is the correct position for the toe at the end of the downstroke?
Slightly pointed toe
This position aids in efficient power transfer.
What should riders do across the bottom of the pedal stroke?
Pull back slightly to finish the power stroke
Focus on the opposite foot during this phase.
What is a key focus for the upper body during cycling?
Keep the upper body as quiet as possible
This is important for efficient power transfer.
What adjustment should be made during steep climbs?
Pull torso down and forward
This position helps in maintaining balance and power.
What is the purpose of changing body position during long climbs?
To use different muscles and keep feeling fresher
Shifting forward focuses on quads, while scooting back engages glutes and hamstrings.
How often should low-rpm training be incorporated into cycling practice?
Once or twice a week at the maximum
This training builds pedaling-specific strength.
What does low cadence mean for high school cyclists?
60 rpm
This is considered low cadence for training purposes.
True or False: Pulling down during the upstroke is effective for power generation.
False
Studies show that pulling down during cycling is useless.
Fill in the blank: During the downstroke, riders should drive downward with the _______.
heel
Engaging the glutes during this phase is also important.
What is a recommended strategy for engaging the pedal effectively?
Engage the pedal as much as possible
This is particularly essential at lower rpm.
Why should riders primarily pedal in a seated position?
Most riders are more efficient in the saddle
A relaxed yet powerful seated position helps in maintaining efficiency during pedaling.
What are two good reasons for standing while pedaling?
- To stretch and use different muscles
- To stay balanced over bumps or very steep pitches
Standing periodically allows blood flow and shifts the workload to different muscle groups.
What is the effect of standing on steep climbs?
Standing helps maintain balance and can improve smoothness and speed
It’s often necessary on very steep slopes to avoid losing balance.
Which famous cyclist was known for standing while climbing?
Marco Pantani
Contrastingly, Lance Armstrong almost always sat while climbing.
What should riders experiment with during climbs?
Finding out what works for them regarding seated versus standing climbing
Individual efficiency may vary based on body type and personal preference.
What is the recommended posture for hips and head while climbing?
Keep hips and head level
Bobbing wastes energy, particularly with suspension.
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
This helps maintain proper form and power transfer.
What is the recommended action at the bottom of the pedal stroke?
Relax and focus on pushing the other foot across the top
This technique aids in maintaining momentum.
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
A tightened core creates a stable platform for power.
What is the ideal balance of tension in the body while cycling?
Be firm yet relaxed
Staying square without being tense is crucial for effective cycling.
What is the first issue with sprinting?
Planning
Pre-ride the course, know where the finish is, and practice at race speed.
What should you choose ahead of time for sprinting?
Gears
Pick a ring and avoid shifting the front derailleur during a sprint.
What is the recommended starting gear for sprinting?
An easy gear
This allows you to spin up quickly.
How should you shift gears while sprinting?
Start in an easy gear, spin fast, then upshift
Similar to downshifting in a car to increase RPMs.
What technique should you practice to improve speed?
Spinning faster
You can get more speed out of any gear.
What is the recommended technique for accelerating out of the saddle?
Accelerate to top speed, then sit and maintain speed
Practice great technique both in and out of the saddle.
What are power strokes used for in cycling?
To provide an extra boost in certain situations
Examples include surging up a ledge or clearing a steep section.
What is the first step for engaging the freehub during a power stroke?
Pedal softly for a half crank before unleashing power
Ensure the chain is engaged with no slack.
What should you do as you reach the top of the stroke?
Drop your heel and push across the top
The sooner you do this, the more power you generate.
What should you do when pushing down during a power stroke?
Push down as hard as you can and as far as you dare
Keep pedaling up a ledge or prepare to land down a ledge.
What should you use if your fork or shock has a lockout?
Use it
Plan ahead to be locked out before the victory sprint.
How many times should you practice a specific move on a 6-inch curb?
100 times
This should be done before trying it on an 18-inch ledge.
What is the relationship between power strokes and dropping off a ledge?
The smoother and more powerful the power stroke, the easier the drop
Practice enhances performance in this scenario.
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.
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.
What is the formula for calculating gear inches?
Gear inches = (front gear / rear gear) x tire diameter x 3.14
Calculate the gear inches for the small/big gear combination (22 / 34) with a 26” tire.
53”
Calculate the gear inches for the middle/middle gear combination (32 / 16) with a 26” tire.
163”
Calculate the gear inches for the big/small gear combination (44 / 11) with a 26” tire.
327”
What is the definition of gear ratio?
Gear ratio = (front gear / rear gear)
What is the gear ratio for the combination (32 / 16)?
2
How can gear combinations be practically described?
In terms of small, middle, or big ring and No. X cog.
What is the designation for the biggest cog in a bike drivetrain?
No. 1
What is the designation for the smallest cog in a bike drivetrain?
No. 8, 9, or 10 depending on the drivetrain.
Create a team shifting language term for climbing.
Hit that climb in small/1.
Create a team shifting language term for rocky terrain.
Pump the rocks in middle/3.
Create a team shifting language term for finishing straight.
Hammer the finish straight in big/5.
What is the purpose of setting gear ratios in cycling?
To allow the rider to turn the pedals smoothly, efficiently, and powerfully.
An ideal gear ratio provides a balance between low-end torque and high-end spin.
What should you use to fine-tune your gear ratio during cycling?
Front shifter.
Keeping in the middle of your powerband is important for optimal performance.
When should you save your front shifter?
For major terrain changes.
This helps in adapting to different riding conditions effectively.
What gear setting is recommended for downhill and fast, flat riding?
Big ring.
Using the big ring maximizes speed on descents.
What gear setting should be used for long or steep climbs?
Small ring.
This allows for better control and power on challenging ascents.
What is important to maintain regarding the chain during cycling?
Keep the chain as straight and tight as possible.
A straight and tight chain reduces the risk of it bouncing off the ring.
What should you do before needing to shift gears?
Shift before you need to.
Planning ahead prevents issues with the front shifter under pressure.
What should riders identify during pre-race course inspections?
Shifting points.
Knowing when to shift can improve performance during the race.
What is the recommended approach for most riders when in doubt about gear selection?
Leave it in the middle ring.
This simplifies riding for beginners and reduces the need for frequent shifts.
What should you practice when going uphill?
Pull the 34x34 gear combination.
This setup is often faster and more efficient than the 22x34.
What is the recommended gear setting for downhill riding?
Middle ring and one of the bigger cogs.
This allows the rider to focus on recovery and gaining speed.
What can be installed to reduce the possibility of a dropped chain?
Chain guide.
This is particularly useful for riders who primarily use the middle ring.
What should you watch for regarding other riders’ gear combinations?
Improper gear combinations.
Discussing gear choices with other riders can enhance overall performance.
What is a common drivetrain setup for newer bikes?
2x10 drivetrain.
This setup features two rings in front and ten cogs in the back, simplifying shifting.
Fill in the blank: The small ring is used when you’re going _______.
slow.
This gear setting is advantageous for managing lower speeds.
Fill in the blank: The big ring is used when you’re going _______.
fast.
This maximizes speed for faster segments of the ride.
What should you inspect if your feet pull out of the pedals unexpectedly?
Inspect the pedal cleats for replacement
Ensure the pedals are adjusted properly.
What is a recommended solution for not being able to keep up with buddies on hills?
Train smart and ride with clean technique
If your buddies are still faster, they may be genetically better climbers.
What is the first step to take when the beginning of every ride hurts?
Start slowly and gradually increase the intensity
Incorporate short, intense bursts as you warm up.
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
This emphasizes the glutes, which are the strongest muscles in the body.
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
If you’re out of shape, it might still hurt.
What should you do to alleviate tired triceps when climbing out of the saddle?
Move your hips back to shift weight to your feet
For max power, pull on the bars with each downstroke.
What can prevent your chain from falling off during descents?
Descend in your big chainring and one of the middle to larger cogs
Consider removing links or installing a chain guide if necessary.
What is a solution for riders who feel tired and weak?
Provide training plans and encourage adherence to them
Following a structured plan can improve performance.
What is the primary focus of the drill?
To improve seated pedaling strokes
Efficient pedaling leads to greater comfort and speed.
Why is efficient pedaling important for riders?
It makes riders more comfortable, allows for longer rides, and enables faster speeds
Comfort and speed are crucial for endurance cycling.
What type of surface is recommended for this drill?
Long, slight uphill with paved or hardpacked surface
This drill can also be performed on an indoor trainer.
What gear setting should riders select?
A gear that lets them turn 60 rpm with moderate resistance
Focus is on technique rather than intensity.
What is the first point riders should focus on during the drill?
Ankling
Riders should aim for about 20 degrees of ankle rotation.
What should riders do during the ‘pushing across the top’ phase?
Drop the heel then push forward across the top
This should occur as early as possible on the upstroke.
What is expected of the upper body while performing the drill?
It should be relaxed but braced
A quiet upper body helps maintain stability.
What is the purpose of single-legged pedaling?
To force riders to be active all the way around the circle
This involves alternating strokes with each leg.
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
Riders must be clipped in and use easier gears.
What should riders look out for regarding their ankles?
Stiff ankles and whether feet are level, pointed up, or pointed down
Encouragement to cycle ankles as they pedal is important.
What does a late downstroke indicate?
Hearing a growl at 3 o’clock
This can be corrected with some single-legged pedaling.
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
This helps maintain control and balance.
What is a common issue riders may face while pedaling?
Bouncing in the saddle
Focus on low cadence initially, then gradually increase speed.
What should riders do as they become smooth at low rpms?
Do intervals at higher and higher cadences
This builds comfort with spinning quickly and smoothly.
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
Clear instructions on when to start and stop counting are important.
What is the primary focus of the drill for basic standing pedaling?
Improving standing pedaling strokes
This drill emphasizes the efficiency of pedaling to enhance comfort and performance.
Why is standing pedaling important for riders?
It allows for rest on long climbs and provides power for steep/technical sections
Efficient pedaling can enhance comfort and endurance.
What type of surface should be used for this drill?
Long, slight uphill with paved or hardpacked surface
This setup helps in focusing on the pedaling technique.
What gear should riders select for the drill?
A gear that allows them to turn 60 rpm out of the saddle with moderate resistance
The emphasis is on technique rather than intensity.
What is the first point riders should focus on during the drill?
Balance
Riders should stay extended above their pedals without weight on the bars.
What ankle motion is ideal during standing pedaling?
About 20 degrees of ankle rotation
Heels should drop across the top, and toes should come up across the bottom.
How should riders handle the upstroke during pedaling?
Focus on dropping the heel then pushing forward across the top
This technique helps in maximizing power transfer.
What should the upper body do during standing pedaling?
Remain level without bouncing
A stable upper body contributes to effective pedaling.
What is the goal for riders after they become smooth at low cadences?
To spin for short periods as fast as they can smoothly
This practice extends their powerband and improves sprinting capabilities.
What indicates that a rider has weight on their hands?
Bulging triceps
Riders should aim for moderate climbs without relying on their hands.
What should riders do if they have stiff ankles?
Exaggerate the ankle motion
Achieving about 20 degrees of rotation is ideal for effective pedaling.
What does clunking freehubs signify?
A disengaged topstroke and late downstroke
This indicates inefficiency in the pedaling technique.
What technique can help reduce bouncing during pedaling?
Pick a reference point and keep eyes steady
This helps maintain focus and stability during the drill.
What will riders learn from the drill?
Riders will learn to plan and execute race-winning sprints.
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.
What type of surface is recommended for the sprint drill?
Long, slight uphill with paved or hardpacked surface.
What should riders do if race finishes are flat?
Do sprint practice on flat ground.
What is the initial length of the sprint zone for the drill?
Start with 100 yards and work up to 200 yards.
At what speed should riders enter the sprinting zone?
At race speed (basically their highest sustainable pace).
What gear should riders find for sprinting?
A gear that riders can spin easily and accelerate from race speed on the given grade.
What is the recommended cadence to start the sprint?
About 80 rpm.
What should riders do when they hit their max speed?
They should sit and try to maintain as long as they can.
What should riders do before repeating the drill?
Let riders fully recover.
What is a common mistake riders make during sprints?
Shifting too early.
What is important regarding pedaling technique during sprints?
Smooth is fast; riders should quiet their bodies and only put effort where it counts.
What should be done if riders are blowing up before the end of the sprint?
Shorten the sprint zone to ensure quality.
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.
When is a great time to use your brakes?
Entering an unknown drop
This allows for better balance and control.
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
This technique is referred to as ‘Tea Party fingers.’
What is the major cause of mountain bike injuries that require hospitalization?
Uncontrolled speed
Teaching riders to control their speed is crucial for safety.
How does effective braking affect a rider’s speed?
The less time they spend braking, the faster they go.
What should riders do if they feel like they’re going too fast?
Slow down.
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.
What should you do if you can’t see around a turn?
Slow down so you can react to whatever you encounter.
On a prepped race course, what should you do?
Go as fast as you can.
What is a bad reason to brake?
You have nothing better to do and feel like you should be doing something.
What should you focus on if you are nervous while riding?
Good body position and working the terrain.
When is it appropriate to brake hard?
When it’s time to brake, brake hard and get it done.
Fill in the blank: You should only ride as fast as you can _______.
[see]
What is the key to proper braking?
Body position
Shift your weight back so your weight drives into your pedals, not your hands.
What is the low attack position?
The lower you get, the farther back you can get, and the harder you can brake
It also helps in handling bumps, drops, turns, etc.
What should you do while gradually squeezing both brake levers?
Rotate your entire body back around your bottom bracket
Always squeeze both levers.
What is the recommended action when squeezing the brake levers hard?
Drive all force into your feet
This maximizes braking power.
What is the final step after squeezing the levers hard?
Gradually release the levers and return to your attack position
Maintain light hands.
What should you practice to avoid skidding?
Modulating braking pressure
This helps achieve maximum braking power.
How can you dramatically increase traction and braking power?
Push the tires into the ground as you squeeze the levers
This loads the tires.
What is the critical position for entry speed at 24 mph?
Get back, way back
On a steep slope, the rider must be even farther back.
What should you do with your feet and cranks when braking?
Rotate feet and cranks back
This drives the net force into the feet.
What is the key to good balance while braking?
Weight perpendicular to crankset
This contributes to good balance and performance.
What is the typical braking distance mentioned?
10 feet
What is the exit speed after braking?
6 mph
What is the primary goal of learning to brake well?
To slow down using a small patch of good ground.
Effective braking allows for better control and safety while riding.
How much distance is mentioned for slowing from 24 to 6 mph?
10 feet.
Demonstrates the effectiveness of proper braking techniques.
True or False: Riders should treat brakes like a dimmer switch.
False.
Brakes should be either fully engaged or fully released.
What should a rider do when approaching a long hill?
Let it go faster in easy spots and slow down in scary spots.
This strategy helps maintain control and safety.
When should a rider brake in relation to corners?
Brake before corners, not in them.
This technique helps in maintaining control while navigating turns.
Where should a rider brake when approaching rocks and ledges?
Before them, not on them.
Braking before obstacles allows for better control and stability.
What should riders focus on while practicing braking?
Being smooth and building speed.
Focus on control rather than constantly worrying about slowing down.
What is recommended for identifying braking points?
Identify them ahead of time on trails and race tracks.
Planning ahead enhances safety and performance.
What surfaces should riders practice maximal braking on?
Pavement and different kinds of dirt.
Practicing on varied surfaces improves braking skills.
What is a skilled rider able to do while riding down a stairway?
Stop riding with weightless hands.
Demonstrates advanced control and braking skill.
Fill in the blank: Riders should practice braking once per _______.
section.
This helps in mastering specific areas of terrain.
What technique should be used when needing to control speed in steep/rocky sections?
Look for spots where you can brake safely.
Safety is paramount when navigating difficult terrain.
What should a rider do after braking hard?
Let go of the brakes and get back to working the terrain.
This allows for fluid movement and better handling.
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
Squeeze the levers slowly and remember: Heavy feet, light hands.
What does it indicate if your front tire skids?
Your weight might be too far back
You can tell by the pulling sensation on your fingers.
How should you handle braking on rough terrain?
Use brakes in smooth sections and stay off them on rough parts
This prevents your front wheel from getting stuck and pitching you forward.
What can be done if your knuckles ache during serious downhilling?
Adjust your brake levers closer to your grips
This reduces the distance you have to reach.
What should you do during long descents to alleviate forearm fatigue?
Shift your body down and back
This allows force to drive into your pedals instead of your grips.
What is a common mistake when braking in a downhill turn?
Braking while turning
Slow way down before the turn and take a late apex line.
What should you do before entering a rocky/rooty section?
Slow way down and consciously do not brake
This helps prevent loss of control.
What is a recommended strategy when faced with bumps on the trail?
Actively pump the bumps
This technique helps maintain control and can make the ride smoother.
What is a better alternative if you struggle with a challenging section?
Go around it or carry your bike through it
Walking is often faster and more fun than crashing.
What should you do if you find yourself dragging the brakes?
Learn to brake very hard and stop in the smallest distance possible
This builds confidence in your control over speed.
What might indicate that your brakes are not working well?
The brake pads may be worn
Inspect brake pads every month and after wet or muddy rides.
What is a strategic tip for navigating braking bumps?
Skim over the bumps, brake hard, then rail the turn
This can lead to a free pass on a crowded race course.
Where are some other places to brake?
Inside, Before, After, Outside
Each location offers different control dynamics.
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.
Why is the position of getting back on the bike important?
It is essential to effective braking.
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.
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.
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.
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
What should riders practice moving smoothly between?
Low attack position and all the way back.
What indicates that a rider is too high on the bike?
When the rider extends arms and pushes the body upward, not backward.
What should riders do with their arms during the drill?
Keep their arms straight to ensure they are as far back as possible.
True or False: Most riders rotate their cranks back correctly.
False
Fill in the blank: If riders aren’t this far back, they aren’t _______ enough.
far back
What is a common mistake riders make with their feet during the drill?
Keeping their feet too level with the horizon.
What feeling should riders have when practicing with straight arms?
They should feel like they’re hanging off the back of the bike.
What is the effect of bent arms during the drill?
It indicates the rider is not as far back as possible.
What is the primary focus of the drill?
Perfect braking form
All force is driving through the feet into the middle of the bike.
What should riders try after mastering paved braking?
Hard packed dirt, loose dirt, gravel, steep bumpy slopes
This progression helps in gaining confidence on various terrains.
How should riders measure their braking effectiveness?
Coast down a steep slope for consistent speed, start braking at a fixed point
The goal is to stop in the shortest possible distance.
What is one key learning outcome from the drill?
Control speed with perfect balance and control
Why is proper braking important for riders?
It allows handling most terrain confidently and safely.
What setup is recommended for the drill?
Paved area with slight downslope, designated areas for speed, braking, and return
Ensure all riders can access the ‘get back’ position.
What is the first point to focus on when demonstrating braking technique?
Start in low attack position
The lower the rider, the farther back they can get.
How should riders brake during the drill?
With index fingers only, squeeze and release the levers gradually.
What should riders do with their hips during braking?
Shift hips way back over the rear wheel.
What is a common issue riders may face during braking?
Rear wheel skidding
Indicates that some force is going into the bars.
What should riders ensure regarding lever squeeze and body shift?
They must be in sync.
What happens when riders start with perfect form but surrender to bad form?
It is super common during braking.
Fill in the blank: Riders must ______ back with the cranks.
rock
What is the final focus when riders are braking?
The power and quickness of braking without skidding.
What is camber thrust?
A leaned tire rolls like an ice cream cone
Camber thrust refers to the way a tire interacts with the ground when leaned, affecting cornering dynamics.
What are the inner and outer diameters mentioned?
Inner diameter: ~24.3°, Outer diameter: ~25.5”
These measurements may refer to tire specifications or components related to bike cornering.
What must you do when leaning your bike?
Let the bars turn on their own
This emphasizes the importance of allowing the bike’s natural handling to take over during a turn.
What is the most complex area of mountain biking?
Cornering
Mastering cornering is essential for improving overall riding confidence and skill.
What is the first key point to drive into riders about cornering?
Low attack position
Maintaining a low attack position helps facilitate effective leaning and turning.
What is the only way to turn a bike?
Lean it
Leaning is crucial for effective cornering in mountain biking.
What should riders trust when cornering?
The bike to do what it’s made to do
Trusting the bike’s design helps riders navigate turns more confidently.
How should riders position their hands while leaning?
Light hands
Keeping hands relaxed allows for better bike handling during turns.
What should riders look at when approaching a turn?
Look past the turn
This helps in planning the next part of the ride and maintaining focus.
What is the recommendation for practicing cornering skills?
Practice until they become automatic
Automatic skills help riders react effectively in various cornering situations.
What is the outcome when riders encounter a scary turn?
They’ll be ready
Preparedness through practice enables better handling of challenging turns.
Describe the arm position recommended while cornering.
One arm very bent, one arm very straight
This position may help in maintaining balance and control during turns.
What is the first step for making a major turn?
Atack position
The attack position helps in preparing the rider for the turn.
What should you do as you approach a turn?
Look through the turn
Looking ahead reduces perceived speed and helps in anticipating the next turn.
What is the importance of leaning the bike during a turn?
The only way to turn a bike is to lean it
Leaning the bike allows for better control and sharper turns.
What should be the position of your arms when entering a turn?
Inside arm very bent, outside arm straight
This positioning helps in effectively initiating the turn.
What is the recommended action regarding braking before a turn?
Slow down so much you feel no urge to grab the brakes
This ensures a smoother turning experience.
What should you do with your weight during a turn?
Drive all your weight into your outside pedal
This helps maintain balance and control during the turn.
What should you do with your hips during a turn?
Turn your hips in the direction of the turn
The hips should lead the movement, with the torso and head following.
What is the mantra for when it’s time to turn?
When it’s time to turn, TURN!
This emphasizes the importance of decisiveness in turning.
What is the effect of looking farther through the turn?
It helps the brain know where to go
This allows for better anticipation and smoother transitions.
What does ‘heavy foot, light hands’ mean?
Apply more pressure on the pedals while keeping a relaxed grip on the handlebars
This balance aids in maintaining control during turns.
What is a key practice to improve turning technique?
Practice off the bike first, on two feet, then on one
This helps develop the necessary mobility and body awareness.
What should you do with your shoulders during a turn?
Do not twist your shoulders into the turn
Shoulders and head should follow the movement initiated by the hips.
Fill in the blank: The tighter the turn, the more you have to _______.
lean
Leaning is essential for navigating tighter turns effectively.
True or False: You should lean your body into the turn.
False
The focus should be on leaning the bike, not the body.
What is the primary focus when navigating mellow turns on real trails?
Staying neutral, moving the bike beneath you, and making smooth transitions
What position should you maintain when making tighter and quicker turns?
Low attack position
What should you keep level while turning?
Feet and cranks
True or False: You should bounce up and down between turns.
False
What should you do with your head and torso while turning?
Keep them as straight and level as possible
What technique helps with tighter turns?
Lean more
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
What does the advanced drill teach?
Smoothness
What should riders actively do during the uphill slalom pump drill?
Push into and pull out of each turn
What combination of techniques is often used in real turns?
A mix of ‘major’ and ‘mellow’ techniques
Fill in the blank: Your tires use the _______ for traction.
banking
What should you do to control your bike angle?
Use your arms
What is a common problem when starting a turn?
Going straight until the end and crashing
This often happens when not entering the turn in a low attack position.
What should you do to avoid crashing at the end of a turn?
Lean the bike and let the bars turn naturally
Steering too much can lead to crashes.
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
Adjusting your lean or speed can help.
What is a solution for blasting straight through a turn?
Lean the bike more and look where you want to go
Slowing down and following a gentler arc can also help.
What can cause your front wheel to wash out?
Nervousness and leaning back on the bike
Entering the turn with weightless hands can prevent this.
How should you correct a front wheel washout?
Gently shift your weight forward onto the bars
Ensuring the front tire tracks properly allows the rear tire more freedom.
What is a common issue with making flat and off-camber turns?
Not leaning the bike enough and not weighting the outside pedal
Picking smoother lines and loading tires for extra traction can help.
What should you do if you find yourself steering up the banks in berms?
Speed up or ride lower in the berm
Riding lower reduces the steepness and helps maintain course.
What should you do when your tires break loose?
Slow down or practice drifting in a controlled situation
Getting used to drifting is a natural part of mountain biking.
What happens when your seat hits your inner thigh while leaning left?
The bike won’t lean due to a high seat
Standing on the outside foot and rotating hips can help create space.
How can you improve linked turns without your body going up and down?
Get low and lean the bike below you
Smooth transitions and keeping the head and torso still are key.
When entering a turn, where should your weight be?
On the outside foot
This helps facilitate proper bike lean.
True or False: You should always look where you want to go when turning.
True
This helps maintain proper direction and focus.
What is the key focus of executing a major turn?
Direction change greater than about 60 degrees.
Why is learning to turn important for mountain bikers?
Mountain bike trails turn, helping riders turn reliably and safely.
How far apart should the cones be placed for the drill?
About 15 paces apart.
What surface types are suitable for setting up the drill?
Pavement, packed dirt, low grass.
What is the effect of placing cones farther apart?
Creates room for big groups and gives more time between turns.
What does placing cones closer together teach?
Quick, precise transitions.
What is the initial direction for riders to start the 180-degree turns?
Counterclockwise.
What is the ultimate goal of the drill?
Work up to figure eights.
What is the first sub-lesson in the drill?
Lean the bike.
What position should riders enter to lean the bike?
Low attack position.
What should riders do with their outside foot during the turn?
Drop outside foot and shift weight onto it.
What should riders do with their hips as they lean the bike?
Drive hips and torso in the new direction.
What should riders focus on as they reach the turning point?
Scan ahead to the next turning point.
What is a smart line that riders should practice?
Late apex lines.
What should the coach do during the drill?
Demonstrate each sub-lesson and explain what and why.
What is the purpose of encouraging riders to build each skill?
To show all skills while turning beautiful laps.
What is a recommended technique for riders to improve their form?
Exaggerate their form.
Fill in the blank: Riders should practice ________ lines, which are the smartest and safest in most situations.
late apex
True or False: Riders should only think about looking at the two turning points during the turn.
True
What is the primary skill learned in drill-slalom turns?
How to make quick turns and smoothly transition between them.
Why is mastering slalom turns important in mountain biking?
Most mountain bike turns aren’t major; they’re more sinuous and flowy.
How should cones be arranged for a slalom course?
Place eight or more cones five paces apart and offset one pace to the side.
What do major turns (>60 degrees) focus on?
Creating angles and setting edges.
What should riders aim to do during slalom turns?
Stay centered and move the bike fluidly below the rider.
In Step 1 of the drill, where should the rider’s head be directed?
Straight ahead.
What position should the rider enter for the drill?
Low attack position.
How should the rider’s arms move during the turns?
Alternate from very bent to very straight.
In Step 2, what action increases downforce and traction?
Rider actively pushes the bike into the turn and pulls it out.
What is the goal of the cyclical pull and push movement?
To speed transitions and lead to pump.
What does pumping the turns help the rider do?
Maintain or gain speed.
What indicates that a rider is fighting the bike?
Losing all their speed.
What should riders do to keep their heads during the drill?
Keep their heads level.
What is a sign that riders are not properly executing the technique?
Riders’ heads bobbing up and down.
What should riders do with their torsos during the turns?
Stay parallel with their bikes.
What foundational skill is indicated if riders can smoothly ride figure eights?
Core cornering skills to ride well anywhere.
What is the first key to smoothness in rough terrain?
Stay balanced over your feet
To the outside observer, movement may appear erratic, but the focus is on maintaining balance.
How should you match the bike angle?
Match bike angle to terrain angle
If the terrain points down, point your bike down; if it points up, point your bike up.
What should you do with your torso while riding?
Keep your torso level with the horizon
This helps maintain balance and control.
What is the recommended position on tall spots of terrain?
Crouch low
This helps in maintaining stability and control.
What should you do in low spots of terrain?
Stand tall
This position aids in navigating through low terrain effectively.
What should you master before attempting advanced techniques?
Master the basics first
Advanced techniques will develop naturally after mastering the fundamentals.
What should you do to maintain balance while riding down a steep slope?
Stay on top of your pedals
As the slope steepens, where should you shift your body?
Back just enough to keep your feet heavy and your hands neutral
What indicates that you are too far forward while riding down a slope?
If you’re pushing on the bars
What indicates that you are too far back while riding down a slope?
If you’re pulling on the bars
What is necessary to maximize arm range on a steep slope?
Get low
What should you do as you approach the edge of a drop?
Get as low as you can
What action should you take if the transition to the downslope is abrupt?
PUSH your bars into the downslope
What should you do if the slope can’t be rolled safely?
Find another way down
What techniques will you learn later for descending steep slopes?
Manual or wheelie off
When riding on a bumpy slope and/or using brakes, where should you position your body?
Get farther back and even lower
What is important to maintain while riding down a steep descent?
Balance on both pedals
What type of bike can make it harder to get far enough back on a steep descent?
Long-cockpit trail bike
What can help you stay balanced while riding down a steep slope?
Short stems
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.
If you’re pushing on the bars while riding uphill, what does this indicate?
You’re too far forward.
What does it mean if you’re pulling on the bars while riding uphill?
You’re too far back.
On a moderately steep slope, what is required of your torso position?
Pull your torso down and forward.
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.
What is the best technique to use on any upslope?
Shift your hips forward and extend upward to balance directly above the bottom bracket.
What do most riders mistakenly do when going up a very steep hill?
They want to bend over.
What should riders do instead of bending over when climbing steep hills?
Stand straight and use their bones to maintain position.
Why is it important to master the technique of shifting hips forward and extending upward?
It helps with almost all upslopes and teaches balance.
What happens when slopes become crazy steep?
It’s impossible to get far enough forward to be truly balanced on your feet.
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.
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.
What should you avoid while pushing and pulling on a crazy steep slope?
Avoid lifting the front end off the ground.
What is the maximum height for ledges where the ride down technique is applicable?
Less than about 18 inches tall
This technique is effective for ledges that are considered pretty tall.
What should you do instead of waiting for your front wheel to pull you down?
Push it down!
This action helps maintain balance when riding down ledges.
What is the recommended body position when riding down taller ledges?
Low stack position
The taller the ledge, the lower the rider needs to get.
What is a general tip for riding on scary trails?
The scarier the trail gets, the lower you have to be
Lowering your position helps with balance and control.
What should you do as the front wheel starts to roll off the ledge?
Push down aggressively
This helps in maintaining balance during the drop.
What is important to maintain while riding down a ledge?
Stay balanced on your feet the whole time
Light hands are also crucial for control.
How much did the rider’s head drop when riding off a 20-inch ledge?
About six inches
This indicates that a skilled rider can manage significant drops with minimal head movement.
What is a good practice to develop the skill of riding off ledges?
Practice on an ordinary curb
Gradually increase the height as skill improves.
What should you ensure when practicing drops on trails?
Do this on every little trail drop
Consistent practice is key to mastering the technique.
What does it mean if your head doesn’t drop while riding off a ledge?
The drop doesn’t exist
This emphasizes the importance of getting low to absorb the terrain.
What is the benefit of getting low and extending into trail depressions?
Insulate your head from the terrain
This helps avoid sudden jolts or surprises while riding.
What is the key to staying balanced on your feet while riding up a ledge?
It’s all about staying balanced on your feet
This emphasizes the importance of weight distribution during the maneuver.
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
This technique is crucial for navigating steep obstacles.
What should you do if the rise is low or round enough?
Just roll up
This indicates a simpler approach for less steep obstacles.
What action should be taken as the bike gets onto the ledge?
Shift your weight forward
This helps maintain balance and allows the rear wheel to roll smoothly over the ledge.
What is the crux move when riding up a ledge?
Drive hips forward as you pedal hard and pull bars to hips
Staying above your pedals is also essential during this move.
What happens if you lean back while riding up a ledge?
Your front wheel clears easily, but your rear wheel hits extra hard
This can lead to stopping dead when climbing slowly or getting bucked over the bars when descending fast.
What is the A-1 key to riding up any abrupt rise?
Body position
Proper body positioning is essential for successfully navigating obstacles like ledges, rocks, or logs.
Fill in the blank: The key to riding up any ledge, rock, log, or water bar is _______.
body position
This highlights the importance of maintaining the correct posture while riding.
What should you do to ensure everything is better while riding?
Stay above your feet
This principle helps in maintaining control and balance during the ride.
What is the purpose of BMX rollers and pump tracks?
To learn how to absorb and pump bumps
BMX rollers and pump tracks help riders develop skills in managing terrain.
How should you position yourself in the low spots of bumps?
Stand in the low spots
Proper positioning helps in maintaining balance and control.
What should you do on the high spots of bumps?
Crouch on the high spots
Crouching helps in absorbing the height and prepares for the next movement.
What is the action to take on the frontsides of bumps?
Pull the bike up the frontsides
This action helps in gaining momentum as you ascend the bump.
What should you do on the backsides of bumps?
Push the bike down the backsides
Pushing down helps in controlling descent and maintaining speed.
What is crucial for maintaining balance while pumping?
Stay balanced over your feet
Balance is key to effective pumping and maneuvering.
What generates power in pumping?
Use your legs
Legs are the primary source of power during the pumping motion.
What is the role of arms while pumping?
Maten the bike angle to the bump angle
Arms help in adjusting the bike’s position relative to the terrain.
What is the first action step in pumping?
Push down
This initiates the pumping motion and sets the rhythm.
What is the second action step in pumping?
Pull up
This action helps in gaining height and momentum.
What is the key to effective pumping?
Get low
Lowering your center of gravity maximizes the pump effect.
What does advanced pump involve?
Fore-aft movement
This technique is more complex and is introduced after mastering basic pumping.
What is the A-1 key to pumping any bump?
The lower you can get, the more pump you can get
This emphasizes the importance of body positioning.
What do bumps lead into and out of?
Bermed corners
Understanding the terrain transition is crucial for maintaining speed.
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
This technique greatly increases control, fun, and speed.
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
Identify where the terrain is going up or down.
What should riders do on the ups and downs of the terrain?
Get light on the ups and heavy on the downs.
What happens when a rider tries to back out of a sync with a rough section?
They’ll lose control.
What is the initial approach for riders when learning to pump on natural terrain?
Start slow and easy, then work your way up.
What can be pumped in natural terrain?
Anything with a backside, such as rocks or blocks of sandstone.
What is the action a rider should take when approaching a backside?
Unweight or hop over the front, then push down the back.
How does rough terrain affect the aggressiveness of the rider?
The rougher the terrain, the more aggressive the rider has to be.
What is the benefit of a committed pump in rough terrain?
It reduces impacts and increases control.
Fill in the blank: Once your riders learn to pump rollers, they can apply those principles on _______.
[real terrain]
What is the first step in pumping a natural roller?
Extend fully for max pump.
What should riders do with their legs when encountering a low spot?
Extend legs into low spot.
What should riders do when they reach a high spot?
Bend low and absorb the high spot.
What should your hands do when going over a bump that is 12 inches tall?
Your hands have to move at least 12 inches.
What is a common problem for riders trying to pump bumps?
Controlling their legs.
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.
If you keep hitting your seat while riding, what is the solution?
Lower it, even farther.
What should you consider if your bike’s seat won’t go low enough?
A different seatpost.
What technique should you use when going fast and hitting obstacles?
Pick up your front wheel before the frontside and push down the backside.
What is essential to do as you go faster while riding?
Be more proactive.
What bike type could help a strong climber loosen up and rock the pump?
A DJ hardtail or BMX cruiser.
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.
What is the solution if you feel like you’re balling up and getting stuck on rough terrain?
Go faster and unweight your bike.
When the ground is slick and loose, what mindset should you adopt?
Be willing to be out of control and go with it.
What should you do to prevent your front wheel from digging in on loose ground?
Do not steer; lean.
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.
What should you do to hold a line between two ruts?
Stay loose and look where you want to go.
What could interfere with your bike’s movement on rough terrain?
Your thighs.
What should you do to avoid getting beaten up while pedaling over rough terrain?
Get off the saddle and put weight on your pedals.
What adjustment can help with powerful pedaling on smooth sections?
Slide back on your saddle.
Fill in the blank: For lots of rough pedaling, lower your seat ______ inches.
a quarter
What type of seatpost is recommended for easier adjustments while riding?
Remotely adjustable seatpost.
What is the primary learning objective of the drill?
Balance for steep rises
Why is mastering balance on rises important for riders?
Helps save energy and improve control on all rises
What is the recommended setup for the drill?
Find an isolated rise that fits the level of the riders
What is the first step in the drill setup?
Smooth rise (6-10 feet tall) with moderate grade (~30%)
What is the second step in the drill setup?
Smooth rise with steep grade (~45%)
What is the third step in the drill setup?
Abrupt rise (a rock, water bar or ledge) about 12 inches tall
What should the coach explain to the riders?
Importance of shifting weight forward and maintaining balance on steep rises
What is a sign that a rider is too far back?
Pulling hands
What is a sign that a rider is too far forward?
Pushing hands; rear tire skids
How can balance and power be improved for riders?
By extending upward from pedals
What should riders do as they hit the upslope?
Come forward to stay balanced over pedals
True or False: Riders should adjust their position before hitting the upslope.
False
Fill in the blank: Riders must get that far _______.
[forward]
What is the primary focus of the drill for riding down a dip?
Balance for dips
It’s crucial for navigating various downslopes effectively.
Why is it important for riders to learn balance for dips?
Helps save energy and improve control on all dips
Every trail presents different downslopes, requiring this technique.
What type of dip should be used for the initial setup of the drill?
Smooth dip (6-10 feet tall) with moderate grade (~30%)
This ensures riders start at an appropriate skill level.
What is the second step in the drill setup?
Smooth dip with steep grade (~45%)
Progressing to steeper grades as riders improve is essential.
What features can be used in the drill for going up rises?
Same features as for going up rises
This allows for consistent practice in varied situations.
In the drill, where should the rider position their weight when going down a dip?
Far backward
This is the only position that maintains balance.
What should a coach demonstrate when riding the rise?
Key points of maintaining balance and weight distribution
Demonstrating helps riders understand practical application.
What does it indicate if a rider is pulling their hands?
Rider is too far back
This can lead to being pulled down the dip.
What does pushing hands indicate about a rider’s position?
Rider is too far forward
This position can also cause issues while riding down a dip.
What should the torso position ideally be when riding down a dip?
Level with the horizon
Maintaining this position helps in controlling the bike.
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
Riders must get low and extend into the dip to avoid this.
Fill in the blank: The drill for riding down a dip helps riders maintain __________.
balance
Balance is essential for effective navigation of downslopes.
What is the key to riding all terrain smoother and faster?
Pump
Pumping allows riders to maintain speed and control over various terrains.
What is the ideal setup to learn pumping?
A series of several smooth 12- to 18-inch rollers, BMX racks, and pump tracks
Sections of trail can also work for practicing pumping techniques.
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
Riders should actively pull the bike up the frontsides and push it down on the backsides.
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
This motion helps to increase front-tire pump.
What should riders focus on regarding their legs during the pump drill?
Deliver most of the power
Riders should get low on peaks and extend fully in troughs while pushing hard down the backsides.
What is the technique for legs to increase rear-tire pump?
Lean back on the backsides
This technique helps to utilize the bike’s rebound effectively.
What does being centered during pumping involve?
Relax and ride the rollers as smoothly and powerfully as possible
Focus on heavy feet and light hands while driving power through the legs.
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
These mistakes can hinder effective pumping technique.
Fill in the blank: Pumping on the front increases _______.
Front-tire pump
This technique helps in maintaining speed and control on the ups.
Fill in the blank: Pumping on the back increases _______.
Rear-tire pump
This technique is crucial for effective power delivery on the downs.
What is the ultimate goal of the pump drill?
Find a perfect balance
Achieving balance is essential for mastering the pump technique.
What should riders use to protect their eyes?
Protective eye-wear
Dust and debris can cause painful eye injuries.
What is the most important riding skill?
Vision
Good vision is essential for performing other riding skills.
What does looking ahead improve?
Balance and reduces perceived speed
Riders often forget to look ahead when stressed.
Where should you look while riding?
Where you want to go
Staring at obstacles can lead to crashes.
What are important targets for trail riding?
Entrances to turns and braking points
Picking targets helps maintain focus during rides.
What does softening your focus help with?
Opens up peripheral vision
This allows tracking of movement and better awareness of surroundings.
What is ‘brain vision’?
Detailed vision focused in a cone 15 degrees wide
It helps identify targets and decide where to go next.
What is ‘body vision’?
Vision dedicated to tracking movement
It facilitates quicker and more fluid movements.
What happens when a rider stares at the trail?
Slows down the body’s reactions
Relying on body vision allows for quicker responses.
How should riders practice vision techniques?
By keeping brain vision scanning ahead and letting body vision handle the rest
This practice can improve riding efficiency.
What is the main advice for riders regarding where to look?
Look as far ahead as possible
This advice emphasizes the importance of anticipating future actions and decisions while riding.
What should riders practice choosing on their training routes?
Reference points
Reference points can include braking points, turning points, and landmarks.
What are some examples of reference points riders should look for?
- Braking points
- Turning points
- Landmarks
These points help riders prepare for upcoming maneuvers.
What should a rider do as soon as they commit to Point A?
Look for Point B
This encourages continuous forward thinking and planning.
What is the purpose of finding a place to get heavy during a turn?
To redirect
Redirecting helps maintain control and stability while navigating a turn.
What is the goal of scanning ahead for riders?
To prepare for the next turn
Scanning ahead allows riders to anticipate and adjust their actions accordingly.
Fill in the blank: This entire approach is designed to set you up for a _______.
[wide turn entrance]
True or False: Riders should only focus on the current turn without thinking ahead.
False
Riders are encouraged to think ahead to improve performance and safety.
What is a key mindset for riders when approaching a turn?
Thinking about the turn ahead
This mindset helps in executing turns more effectively.
What does committing to the redirection point involve?
Focusing on the next maneuver
Committing helps ensure smooth transitions between actions.
What is the fastest line type in corners?
These lines tend to be fastest in these types of corners.
What are the three types of corner radii mentioned?
- Constant radius corner
- Increasing radius corner
- Decreasing radius corner
What is the most complex aspect of mountain biking?
Line choice is perhaps the most complex aspect of mountain biking.
What should you do when cruising or checking out a new trail?
It’s OK to follow the worn path.
What should you focus on to ride your best?
Open your eyes and make some smart choices.
What is the most important aspect when setting up for turns?
Turns are most important.
What line should you use when in doubt?
Use a late apex line.
What is the goal when trying to avoid bumps?
Go as straight as possible.
What does learning to trust your bike and body help with?
It helps raise your threshold for obstacles that scare you.
What should you do to use the whole trail effectively?
Set up extra wide for that turn.
Who is quoted saying, ‘Don’t be a sheep’?
World champion downhill racer Steve Peat.
What matters most when riding a trail section?
A clean exit out of the last corner.
What should everything you do before the last corner set you up for?
Success in that corner.
What does a late apex in the first turn allow in the second turn?
It allows smooth middle apex in second (constant radius) turn.
What is not acceptable to do when riding trails?
Do not cut corners or create new trails.
What increases erosion when riding trails?
Cutting corners or creating new trails.
What should you spend time doing with your team?
Finding, discussing and riding smart lines.
What happens where challenge meets skill?
Fun
This concept implies that optimal enjoyment occurs when an individual’s skills are matched with the challenges they face.
What transformation does mountain biking provide?
Transforms a gunnysack full of kittens into a ripped, hard body
This metaphor highlights the physical fitness benefits of mountain biking.
What sensations block out inner demons while mountain biking?
Sights, sounds, smells, and sensations
These sensory experiences contribute to the immersive nature of the sport.
What is the ultimate experience in mountain biking referred to?
Flow
Flow is a psychological state where individuals experience complete immersion in the activity.
Who described the concept of flow?
Dr. Mihaly Csikszentmihalyi
He is known for his work on the psychology of optimal experience.
What characterizes the feeling of flow according to Csikszentmihalyi?
Intense concentration, no self-consciousness, distorted sense of time
These characteristics indicate a deep engagement in the activity being performed.
What conditions must be met for flow to occur?
Demands of the situation must intersect with abilities
This means the challenge should not be too easy or too hard relative to the individual’s perceived skills.
What happens when perceived abilities exceed actual abilities?
The bigger the rush
This suggests that pushing beyond perceived limits can lead to greater exhilaration.
What is required to achieve flow according to Barry Lenson?
Precise psychological state
Lenson emphasizes that flow is not just an automatic experience but requires specific psychological conditions.
Fill in the blank: Flow only happens when the demands of the situation intersect with your _______.
[abilities]
True or False: Flow can be instantly achieved by using a special helmet.
False
The text humorously suggests that achieving flow is not as simple as wearing a device.
What does controlling your bike become when you enter the state of flow?
Effortless
This indicates a high level of skill and comfort with the activity.
What can happen at the end of an intense mountain biking experience?
You might vomit
This reflects the physical exertion and excitement that can accompany high-intensity biking.
What book discusses the concept of flow?
Flow: The Psychology of Optimal Experience
This book by Dr. Mihaly Csikszentmihalyi is foundational in understanding flow.
What is the primary job of a coach during team rides?
To ensure all elements apply to the rides.
What are the adequate skills needed for flowing while riding?
Cornering, hopping, pumping, and braking properly without thinking.
What happens when you worry about surviving the ride?
You do not flow.
Why is it important to set goals while riding?
To experience the rewards of accomplishing objectives.
List some examples of riding goals.
- Spin smoothly
- Rail corners
- Stay on your buddy’s wheel
- Stay on your bike.
What can provide a ready-made structure for achieving riding goals?
Competing in a race.
What is the relationship between stress and focus while riding?
Too little stress causes wandering thoughts; too much stress causes panic.
What is the good news regarding achieving flow?
Achieving flow is neither random nor extremely difficult.
What is the first tip for achieving flow?
Break big tasks into small components.
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.
What should you focus on during practice?
Pay close attention to what you’re doing.
What is the benefit of riding with the right crowd?
You will rise or fall to the level of your peers.
What should you beware of when riding with superior riders?
Feeling inadequate or being taken to places you’re not ready for.
What is important about the bike you ride?
It should be the right type and properly tuned.
How should you deal with obstacles that interrupt your flow?
Pay attention to them and either avoid or learn to ride over them.
What happens when you become self-conscious while riding?
Your performance diminishes.
Which character is used as an example of self-consciousness in riding?
Luke Skywalker.
Which characters represent confidence in riding?
Han Solo and Chewbacca.
What is a common problem when biking on trails?
Getting bogged down on obstacles like rocks, logs, or inflatable alligators
These obstacles can hinder smooth riding and require specific techniques to overcome.
What is one solution for overcoming rocky ledges?
Practice hopping the curb in front of your house 100 times a day
This helps improve your skills in dealing with similar obstacles.
What should you do to improve your line through tight corners?
Follow a straighter line over rocks and obstacles
Less turning can improve speed and control.
What should you focus on when preparing to turn on your bike?
Get low and lean your bike
This position enhances balance and control during turns.
What is a recommended solution if you crash a lot?
Slow down and take mellower lines
Mastering slow and easy techniques is essential before attempting faster rides.
What should you do if a certain trail always causes crashes?
Stop riding it and work on your skills
Taking a step back can help you improve before returning to challenging trails.
What can you do if you slow down in rough sections where you can’t pedal?
Pump the terrain
This technique can help maintain speed without pedaling.
What exercise can help improve your speed without pedaling?
See how fast you can ride without pedaling
This exercise can enhance your overall riding efficiency.
What is a common reason for feeling tense in certain biking situations?
Fear of a crash or other scary elements
Anxiety can affect performance and confidence while riding.
What is one solution for easing anxiety in challenging sections?
Ride these sections very slowly and strive for ultimate smoothness
Gradually increasing speed after gaining confidence can help improve comfort.
What should you remember to do when feeling tense while riding?
Pump the terrain
This technique provides a positive focus and helps maintain control.
