Mountain Bikers are Athletes, Act Like One!

Mountain Bike Crash
On 06/21/2016
By Gene

Many “casual” mountain bikers and even some racers don’t feel like they are athletes. Well, I have news for you, mountain biking is an athletic sport, so mountain bikers are athletes and you should act like one. Acting like an athlete will make you safer, give you more control and allow to ride faster and more efficiently!

I get some form of this question once or twice a year from a student, “How do you prevent your quads from getting tired and burning on long descents while standing the whole time?” This always makes me smile, just because of how one of my coaches replied once when asked this question by a student.

He bluntly replied, “mountain biking is a sport, you need to be in shape an athlete to do it”. While he is right he could of been a bit kinder in his reply.

As I stress in my camps, mountain biking alone is terrible for you (physically), you need to add sound strength and mobility training to your riding. Yes, mountain biking is wonderful for your heart, lungs and some muscles in your legs but it causes imbalances (by working a muscle but not the opposite muscle). Your quads get really strong but your hamstrings don’t get much of a workout which puts uneven tension on your knees, which can lead to knee problems and an extremely tight IT band, causing major problems. Most riders favor a “forward foot” when standing and coasting, working your trailing leg and forward leg much differently leading to hip and back problems, etc.

Mountain Bikers are Athletes, Act Like One!

Mountain bikers’ IT Bands are notoriously tight!

 

Many riders think riding is enough and lifting weights will add weight and/or feel they don’t have time for it. Mountain biking is very physical and demands a stable core, coordination, strong legs and reasonably strong upper body , unfortunately cycling does little by itself to strengthen our bodies and keep our bodies functioning well so we must add strength training to perform at our best and stay safe (muscles protect us in crashes).

Yesterday I did ten 7-9 minute downhill runs then one 3,500 vertical foot 20 minute descent, all standing and yes, I was tired and a little sore but I feel great today. It was first my first lift served downhill day of the year and I expected to get worn out quickly and not be able to do top to bottom runs (how I felt last year) but working out this year saved the day!

Sarah Kaufman on her way to 2nd place!

Maintaining good body position requires a strong and mobile body! Sarah Kaufman in great position!

My back had been giving me trouble the last few years and I quit working out, at first I felt OK on the bike despite not working out, probably the lingering effect of working out for years. A few months after I stopped working out I noticed I couldn’t do a five minute descent without my quads cramping up a bit and I couldn’t make some climbs I used to make.

This winter I finally found some exercises that got my back feeling much better (more on them in a future blog) and I started working out again. At first I didn’t notice much (probably because you don’t gain strength quickly) but in the last few weeks I have been stoked to be able to hang with friends who last year would simply ride away from me!

Downhill riding at Deer Valley yesterday was the best I have felt on a downhill bike in years, despite being the first day this season actually riding downhill trails! I’m over the moon excited right now because I feel like I’m forty again!

Enough about me, how does this help you?! I HIGHLY recommend you find a qualified strength and mobility coach and start working out! No, you won’t bulk up but you will become stronger, more confident, faster, more efficient and much safer on your bike!

* Stronger/faster: James Wilson explained this to me years ago. He said something to the effect of, “… you are  right, by riding hard, pushing big gears up hills and doing intervals you will make your “engine” much more efficient. You will take you 1/8 horse power engine and get it running at 90-95% efficiency. However, if you workout and turn that engine into a 1/4 horsepower engine you can run at 50% efficiency and go faster with less perceived effort.” That really drove home the power of working out! Over the long term (that was 11 years ago) this advice has proven to be so true as I had one of my best seasons as a pro downhill racer when I was 40 years old!

* Safer: Many crashes happen when the rider is worn out. Why, being tired leads to bad habits, like sitting down while descending and sloppy control as your arm strength and coordination fades. Also, muscle makes great padding! A strong, limber rider is much less likely to get injured in a crash as a frail, weak rider.

* More Efficient: A good strength training program works movement patterns, not just muscles! A few years ago I worked out really hard in the gym and was surprised to have a personal best time on a climb the next day. I thought I would be worn out but instead climbed stronger than ever. When I asked James about this, he said that I had strengthened not only my muscles but my bodies ability to “fire” that movement pattern so, Of Course I climbed faster.  This phenomenon has happened many times since and it still blows me away.

What to work on:

Mobility/Stable Core: Years ago when I was a snowboard coach I was introduced to the idea of “effective strength”. There is a big difference between the strength one can produce pushing weight and the strength one can produce doing something that requires strength, mobility, balance and coordination. To ride our best we need “effective strength”! An example of this is doing squats instead of using the leg press machine or “leg sled” at the gym. With a squat you are not only working your quads, you are working the every muscle needed to produce that motion, including stabilization muscles and your core. When using the leg press machine you are bracing yourself against a solid platform and pushing away mainly working your quads (not your hips, gluteus maximus, core and stabilization muscles). When riding a bike we don’t have that solid platform to brace against and have to create that platform with our core and stabilization muscles. We Create that platform by creating a stable core.

Strength: All body strength and movement strength. We want to strengthen the movements we use when pedaling, absorbing shock and controlling our bike. This requires a well thought out, mtb specific workout program and the help of a personal trainer to make sure you are executing the program correctly.

You don’t have to bulk up, a good strength training program will pay HUGE dividends on the trails and allow you to effective use the skills I teach. So first, learn to ride a bike in control and in balance then invest in your body so you use the skills longer and more consistently.

 

 

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Rider Reviews

Thanks again, you were a great part of my succees for 2005. I had the best year of my life. Part of which at the age of 52, I entered numerous mtn bike races, podiumed 5 times and won the Texas Mountain Bike Racing Association series for my division.

Your instruction, professsionalism and emails went above and beyond all expectations.

Kent Wells
2016

Thanks Coach Gene for your time the last 2 days! Your coaching is spot on! I’m so lucky to have had the chance to spend this time learning from the most passionate mountain biker out there – one who cares about the sport and all the techniques that go into it! Total respect! That’s all I have to say! If anyone is questioning or “thinking” about signing up for his camp- DON’T , just do! Thank you Gene!!!!

Gretchen Wavro

This was by far the best use of both money and time in regards to my mountain bike training.
Its 3 days of my life I will never forget.

Jim, BetterRide Camper

The results are starting to trickle in as I have the time to ride some of my local rides that I track my times on.  I’m astonished!

My descending time from the summit of Chimney Gulch to the Beaver Brook cross over dropped from a personal best of 6:51.0 to 5:46.0, for the bottom section it went from a personal best of 13:42.0 to 10:12.2.  Considering that I really haven’t had enough time to practice a lot yet, I’m stunned at the improvement.  I can also say that I felt more in control than I used to and I cleaned a section I’ve never had the balls to even try before.

Again Gene, I can’t thank you enough.  The camp was great.  Your ability to break skills down into digestible parts, watch riders and help them refine techniques, your humility and sense of humor make you a world class coach.  I’ll be taking your next level two clinic this year and probably a refresher next year.”

 Mark Forgy
Expert XC racer, Mountain Bike Fanatic

Just wanted to give you an update and let you know that I am starting to experience the delayed effects of your camp.  I knew when the camp ended that I was leaving with some new skills that were helpful immediately.  But I also knew there were other skills that were going to take more practice, patience and time.  Well, I’m starting to see them.  

I’ve been practicing descending the way you instructed us but until the last couple of weeks, I knew I was still faster descending the way I always had – I was just more comfortable that way.  But in the last couple of weeks, it all kind of clicked.  

I’m not winning any downhill races – yet – but all of a sudden (and it really did seem to happen pretty suddenly) your techniques took over and instead of just using them at low speeds only when I thought about it, I was using them all over the trails and feeling pretty comfortable.  Now I find myself only reverting to my old techniques when I come into a corner already off balance.  Anyway, thanks, it’s a great feeling – can’t wait to use them on race courses this year!

Sarah Kaufman
Top Pro Endurance Racer

I just wanted to let you know that I’ve had big improvements in my racing this year after taking the betteride course (about 10 minutes improvement from last year).  I got 2nd place in the beginner category at Eldora, then placed 15th out of 35 in the Sport category at Winterpark in my first ‘sport race’.   I passed people on the downhill for the first time in these two races, and am feeling much more confident on the downhills (I hit 31.5 mph max on a tight singletrack in the Eldora race).

Jonathan Jones

Tonight was the first night of practice cyclocross races.  The cornering techniques I learned in you camp last weekend rock on the cross bike.  I was able to carry speed through the corners and off cambers that I could only dream of last year!

I actually found myself cranking up the speed before the corners instead of braking. Nobody else is using this technique.  I found my self keeping pace with stronger riders just on cornering skill alone.  Imagine after I’ve a had a few weeks to practice.

I had best time of my life on a mountain bike at your camp, and look forward to doing another one next spring.

Chris Cornelison
September 24, 2010

I took your Neshaminy clinic in June.  I wanted to fill you in on my race results.  I raced all season in the Midatlantic Super Series in Women’s Sport. I won the overall championship!  I am so happy that I won!  I will be moving up to Elite next year.

I’ve been doing the drills you taught for 20 minutes, twice a week.  I almost always preride my race courses.  I work on hard sections to figure out the best lines.  Since the clinic, I have noticed that my balance has improved tremendously.

So, Gene… thank you for the clinic.  I still tell all my riding buddies about it. Especially how you break down the mechanics of everything that you teach.  I let them know how you explain the physics behind the techniques.  I tell them that the learning environment you provide is the perfect way to learn something, practice it, and really get it. I’d love to do a refresher course.

Angie Wallace
September 15, 2009

Attending Gene’s camp in Sedona was one of the best decisions that I’ve ever made. You can read skills articles and watch the youtube videos all day, but these will never engrain the skills needed to become a good mountain biker.

Gene’s course teaches you all of the primary skills, and then he drills them into you. You repeat these drills under his watchful eye until the become engrained. It’s been about 9 months since I attended the course and I still hear Gene correcting me if I’m going about an obstacle or turn in the wrong position.

I still make every ride a learning experience because of what he taught, and my riding has improved immensely as a result. Thanks Gene!

Steven Peyton
August, 2018

Just wanted to show you what your lessons made me do this past weekend!  If you click on the photo or link to the photo album look through the album and on the 2nd page, bottom row, there’s a great shot of me doing what you taught me to do with my elbows-totally Brian Lopes style. 

I was impressed to see myself doing that-a big change in my riding style and I know it’ll make me faster in the long run.

So thanks and I may have some time coming up where I can make it to one of your camps-I’ll let you know.

Amanda Riley, Kenda, Titus, Hayes Team
Winners of 2008, 24 hours of Old Pubelo

Thanks again for holding the camp last weekend.  I was finally able to get out and ride yesterday on the falcon trail (loop that goes around the Air Force Academy).  There are two sections that I have had problems with in the past.  One is a tight turn with two drop offs that are oddly spaced and the landing slopes off into some bushes.  I’ve ridden the trail a dozen times and walked that section most times.  Once I tried it and endo‘ed into the bushes.  When I rode it yesterday, I cleared it with confidence.  

I kept repeating to myself “Do or Do Not – There Is No Try”:-) I relaxed, saw the line I wanted to take, found my balance and went through the section very controlled – it was great!

The next section is a steep switchback climb with a ton of sand.  I have never made that turn, although I have tried to every time I’ve ridden the trail.  This time I approached the switchback using the techniques and strategy you taught us.  The result – made it!  No problem!

The last thing I noticed is that the whole ride was smoother.  I focused primarily on the vision techniques  – and body position skills.  The ride felt slower than what I normally ride, but it was actually six minutes faster!  Absolutely amazing!
Brad
Oct. 8, 2008 (5 days after his 3-day coaching session)

My son took your camp in winter park at age 14. He is 16 and just completed the Laramie Epic (30 miles) last weekend. He placed 2 in the age bracket 0-29. He continues to use your techniques and tips. Smooth is fast! Your worksheets are worn out and weathered from continued use! Worth it….you bet!!!

Sheila Palmer
July 2019

Your camp gave me the confidence to go out and try a few races this summer.  My first race was in the beginner 40 to 45 age class in the “Point to Point” cross country race in Winter Park.  While I certainly did not break any records – I at least had a respectable finish and more importantly had a total blast.  

My second race was a Super D (much more my style in that there is MUCH less uphill cranking) at Winter Park where I got a second place finish in my age group.  3rd race was a Mountain States Cup Super D race in Copper where I came in tenth.  Again no records but still having a total blast.  

My friends the same age as me think I am crazy doing this stuff but I think they are crazy to be sitting on their arses.  Again, thank you for giving me the confidence to go out there and try some racing and hopefully in the near future I will be in another one of your camps!

Will Edgington
September, 2009

Thanks for the e-mail.  By the way, after completing your camp in Arizona, I dropped 5 minutes off my previous best lap time at the 12 hours of Temecula mountain bike race (59 to 54 minutes).  Obviously, this was a significant breakthrough.  

I’ve also noticed that by being a smoother and more efficient rider and by decoupling my body from the bike, I exert less energy and travel faster.  “Looking to victory” works like a charm.  Most importantly, the basic skills I was exposed to in your camp (and continue to develop) have made mountain biking more enjoyable.

Keith
January 2008

I’ve been wanting to pass on a personal success story.  I participated in my first mountain bike race in Copper Harbor, MI. I placed 6th in my age group (over 6 min. behind 3rd place) on a very technical course. Considering the field, I was happy with the results.

My goal after the BetterRide camp was to be in the top 3 in the same race with a similar field. With my new found skills I placed 1st this time with 2nd place over 7 min. behind. I tore it up! Thanks, I’m always telling people that no matter how much they think they know how to ride a mountain bike, they owe it to themselves to attend one of your camps. A year later I still practice my skills every time I’m out.

BTW, a while back you suggested some reading material. I chose Body, Mind Mastery by Dan Millman. (in audio book form). Not only do I feel it helped my mountain bike skills with things like, how tension is counter productive and how the “opponent is not the enemy, but instead the teacher” it also helped me in my own personal life. Good recommendation!
Keep up the good job.

Rich Schmit
April 2011

Gene and fellow BetterRiders!
I have been smiling all day long today, thinking about our rad weekend together! I taught 4 of my kids how to do wheelies today and they thought I was super cool for a solid 5 minutes until they had it completely mastered and were smoking past my on their rear wheels. 

 
Thank you forever, Gene, for sharing your passion and deciding to teach. An empowering, motivating, completely exhilarating weekend. I feel like a little kid on Christmas morning with my new toy. It was a total honor to cross paths with you all!

Currently standing on one leg while I brush my teeth and dictate this email…
Jen  

Friends took the 3 day a while ago and really enjoyed it.

I didn’t think I was ready for that but I hired him privately for most of a day. Best experience going. It helped my skiing also. Eyes, eyes and balance via movement on the bike. 

Steamboat in the rain…..

John Rostenbur

MTB Skills Camp in Fraser, CO. It was amazing. Phenomenal skills coach, Coach Gene Hamilton, literally broke down the fundamentals of mountain biking in 3 days. Super fun fellow campers. Enjoyed every bit.

Now I need to practice and strengthen some new neural circuits. If you want to improve your MTB skills, no matter your level, take a course from Better Ride.
Patricia George

Thank you, Gene! I thoroughly enjoyed your skills camp. One of the most effective learning environments I have experienced to date. Now it is all about due diligence!

 I am interested in a “day with Gene in Moab” and future course offerings.

Ryan Bertram

 

Gene, The first thing I did was buy some cones. My drive way is pretty steep so can do switch backs there. My pedal wheelies are coming along. Yesterday I had a bit of a breakthrough ride with my vision. On a ride with some small drop offs I realized by using the vision technique I was more balanced, more comfortable and jumped further without trying. 

That was the best clinic I have ever done. Thanks for the reading list. I’ve read a number of those books but I now have more to read.

Don Leet

 

 

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