Cymantha Poison Spider climbing

You Don’t Need a Trail to Mountain Bike Better….

You Don’t Need a Trail to Mountain Bike Better….

As the trail riding season for many riders ends it doesn’t mean the end of your riding season. When the trails are covered in snow and/or mud is the best time to improve your skills!

Learning takes place best away from the sport you are learning! That’s right, if you are spending a lot of time doing a sport it is hard to improve. This is because perfect practice is what builds skill, not simply doing something for hours.  There is a general rule among coaches, teachers and physiologists that it takes 10,000 hours of deliberate practice to master a sport (or a game, an instrument, etc.).  While your goal might not be to master mountain biking the more time you spend doing deliberate practice the better you will get.

When a rider says, “I ride 20 hours a week! I am getting tons of practice!”  I have to smile as chances are not one minute of those 20 hours was deliberate practice.  Deliberate practice means working on one specific skill (or movement) with a focus on quality, not quantity. A great example of this would be, “I am going to practice riding with 100% of my weight on my pedals down these stairs,” then riding down those stairs while focusing on keeping your weight on the pedals three times, stopping and analyzing what you did right and wrong then refocusing and doing it three more times. Practicing many skills, such as saying, “I am going to practice on perfect body position, weight on my pedals, hinged at the hips, chest down, chin up, elbows up and out, knees bent, looking ahead, with a light grip on the bars”, is overwhelming and often you will do none of those skills well. This especially true if you try to do that on trail. There is an old saying, “Amateurs practice until they get it right, pros practice until they can’t get it wrong!”

You Don’t Need a Trail to Mountain Bike Better....

Practicing efficient/in control wheelies using no upper body strength!

Practice is hard to do when a beautiful singletrack is beckoning you to ride it!  In season it is hard not to just go out and ride mile after mile with a big grin on our face! The only problem with riding as much as we can is that we get really good at what we already are doing, which is often a series of bad habits.  So to improve we have to step away from the trail, learn the proper techniques and then practice these techniques one at a time with a focus on quality.  This is why you see all the basketball players, football players, ski racers and pretty much every professional athlete in a sport requiring skill doing drills more than 80% of their practice time!

There are two big things working against us on trail when our goal is to mountain bike better:

1. Even with the best intentions we forget what it is we are supposed to be working on. The trail becomes too fun and we stop practicing and just get in the moment (one of the most fun parts of riding! But it doesn’t help us work on skills!)

2. The concern for our own safety makes us revert to our survival instincts (like braking in a corner) instead of focusing on what we want to practice. This happens to pro racers on beginner trails in our camps. Something I and our coaches hear all the time from our most experienced (20 to 30 years of riding experience) and most accomplished students (World, National and Pan American Champions and an Olympic Silver Medalist) is, “Wow, I can’t believe how much I am looking down!” This is said on trails most of us would call beginner trails, hardly challenging to ride, but hard to ride perfectly.

Ever notice that football players spend a great deal of practice doing drills with no defense trying to break up the play? Watch a pro basketball team practice, the best basketball players in the world practice layups with no one defending the hoop! Heck, I can make 10 out of 10 layups with no one defending the hoop but I can’t make 1 out of 10 layups with a 300 pound, seven foot tall player trying to stop me from making that layup. So why do the best pros in the world practice in an easier, less dangerous environment than what they get paid to play in? They practice in a safe environment to ingrain the correct movements. Let’s face it, if the best basketball coach in the world taught you the correct technique for shooting a layup and then had you face Shaquille O’Neil to practice you couldn’t do a thing the coach told you. You would resort to self-defensive mode.

Applying the skills learned through deliberate practice on trail.

Applying the skills learned through deliberate practice on trail.

Use the off-season to learn the correct core skills and then practice them with a focus on quality. Your skills, confidence and enjoyment will soar.  Snowing outside?! Hit that parking garage and spend 20 minutes doing the core skills drills we teach in our camps and then spend 10 minutes imaging perfect technique.  A few weeks of this quality practice (mixed with resistance training and cardio work) will do more than years of just winging it on the trail (according to World Champ Ross Schnell who said, “I learned more today than in the last 10-11 years of just riding” (in a rushed 3.5 hour lesson, BetterRide camps are 19-22 hours over 3 days!). Ross however didn’t master those skills in our 3.5 hour lesson; he simply learned how to do them and how to practice them. The real improvement comes with deliberate practice. Check out this article on how to practice: http://betterride.net/blog/2011/great-mountain-biking-skills-tips-are-worthless-how-to-make-them-work/

Stop selling yourself short and start actually practicing the sport you love. Keep your eye out for our next few blog posts as we will be focusing on specific skills and drills you can do.

 

 

Pass Mountain Trail!

Great Fall/Winter/Spring Mountain Bike Destinations

Great Fall/Winter/Spring Mountain Bike Destinations

As someone who spends 12 months a year traveling the world coaching mountain biking, mountain biking and racing I have my favorite spots! When 90% of the US is freezing there are a few spots I love to ride in.

The number 1 spot is actually Phoenix, AZ! Before you judge let me tell you about mountain biking in Phoenix, it is incredible. Phoenix is by far the best big city in the country for mountain biking. In Phoenix (not off in distant suburbs) are two great riding areas and one pretty decent mountain biking area. When you add in the suburbs, Scottsdale, Mesa, Cave Creek, Glendale and Black Canyon you could ride for over a month and never repeat a trail (but that would be lame because the trails are so good you will want to repeat them). Arizona is the furthest West sate in the Mountain Time Zone so the sun sets a 5:30 on the shortest days of the year and the winter weather is amazing, warm (mid 60′s are the average high temps in January the coldest month of the year! )  and sunny. If it does rain it just makes for better riding as the rain makes the mountain bike trails tacky and fast.

South Mountain has downhill worthy trails as well as miles of smiles xc trails.
South Mountain has downhill worthy trails as well as miles of smiles xc trails.

We will start with South Mountain. At over 16,000 acres (for comparison Vail Resort is the largest single mountain ski resort in the US at 5,289 acres) and over a thousand vertical feet it has great trails for advanced beginners to pros. South Mountain is my favorite place to ride in Phoenix as it has some of the rockiest, most challenging trails in the country that always keep me on my toes. They claim 51 miles of trails but I bet there are double that if you include the super challenging ones like Old Man Trail.  Despite being in the city of Phoenix South Mountain is never that crowded as Phoenix does seem to the most outdoorsy city (this mountain would be mobbed if it was in Denver or Salt Lake City). South Mountain also has great views in all directions and cool cacti everywhere.

Next is the Dreamy Draw/Trail 100/Camel Back/Phoenix Mountain Preserve area (locals will use any of those 4 names to describe the area). Although not as big as South Mountain the terrain is pretty similar with fun, flowy, flatter trails and very steep and technical trails. A very fun and underrated area to ride.

Right between Phoenix and Tempe is Papago Park which doesn’t have the elevation or size of the other parks but has some fun flowy trails scattered about as well as a little free-ride jump area.

Mesa, AZ (an Eastern Suburb of Phoenix) just built a great bike park and is home to two great trail areas, Hawes and Usery Pass. Pass Mountain Trail in Usery Pass park his one of my favorite trails in the state! Fun singletrack and gorgeous views!

Pass Mountain Trail!
Pass Mountain Trail!

 

For great camping and fun advanced beginner/intermediate trails check out McDowell Park. There is $6 day use fee but the trail head has a shower! The main mountain bike focus trails are short loops with a lot of fun corners and dips. Not as challenging as South Mountain but very fun if you crank the speed up a bit. They also have trails that can be linked to form epic rides including the punishing Quadruple Bypass ride that some sadistic locals enjoy.

Sport Loop at McDowell, Jan. 2010 Camp

North of Phoenix off of I-17 is the Black Canyon Trail which has several trail heads and will one day go from Flagstaff to Tucson. It has quite a few fun sections all not far from I-17.

My number 2 Spot for deep winter mountain biking is a tie between Tucson, AZ and Sedona, AZ.  Tuscon has warmer weather and better night life while Sedona has a lifetime of great trails and incredible scenery but colder weather (usually about 10 degrees colder than Phoenix or Tucson). Both Tuscon and Sedona are also less than 2 hours from Phoenix making it easy to hit all three in a week.

My number 3 spot for deep winter mountain biking in the continental US is Boulder City, NV. Boulder City has the famous Bootleg Canyon mountain bike park (known for it’s challenging downhill trails but it also has some fantastic cross country trails). Visit the most well stocked bike shop I have ever seen, All Mountain Cyclery for advice on trails to ride and any upgrades you are seeking. It is also 20 miles from the Las Vegas airport and 30ish miles from the great “Cottonwood Trails” Southwest of Vegas.

Joey Schusler railing a turn at Bootleg Canyon, March 2007 Camp

For late fall until spring riding (Mid-November through April) all of the above are great with Sedona and Boulder City warming up quite a bit.

Other favorite late fall and late winter destinations are Austin, TX, Albuquerque, NM, Saint George/Hurricane, UT and most of California.

Austin has friendly people, great music and really good trails. No huge elevation gains or losses but fun flowy trails at Walnut Creek (with a great pump track), one of the most technical trails I ever ridden at City Park and fun trails you can ride right from downtown in the Green Belt. Some famous road racer lives in Austin too!

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Albuquerque has trail options in many different environments. Check out White Mesa for cool desert canyon singletrack and Sandia Peak for high alpine wooded singletrack. Be sure to stop in Bike Works for local trail advice.

Saint George/Hurricane, UT is home to the famous Gooseberry Mesa Trail as well as many less famous but very fun trails. Great high desert riding from singletrack to Red Bull Rampage jumps and drops. Say hi to Quinten and DJ at Over The Edge in Hurricane and they can update you on trail conditions and recommend rides.

Although the late winter can be the rainy season in California there are good trails from San Diego all the way to Oregon there. Do some research online before heading out to California. My favorite areas inland San Diego (Nobel Canyon area), the Laguna Hills, the Santa Monica Mountains, Santa Barbara, San Luis Obispo and Santa Cruz (I haven’t explored much North of their yet).

The Southeast also has fun Fall/Winter/Spring Mountain Bike Destinations but on less grand a scale. There is great riding all over Georgia, Alabama, Florida and Louisiana. What they lack in elevation gain they make up for in fun corners, roots and rocks.

I have purposely left out a lot of great trails and areas near those above as we live in a big, beautiful country, go out and explore! If you have a favorite winter spot or two tell us about them!

Great form

Setting Up to Rail a Corner On Your Mountain Bike

Setting up to rail a corner on your mountain bike! Interesting braking and cornering question asked by one of our students:

“Just a quick follow up question.  I have been having a problem getting out of position before cornering, primarily caused by hard braking (especially if there is rough terrain before the corner or if I come in too hot).  As I brake, my body gets behind the center and lower as well, and by the time I start entering the corner, I am out of the “attack” position.  My front wheel feels light, and it becomes difficult to get in the correct cornering body position.

If you have suggestions as to how to properly transition from braking into cornering (especially under hard braking), I would appreciate it.”

Interesting question, this is a common problem with riders of all experience levels. I spent a lot of time working on the same issue a few years ago and still practice braking a couple of times a week for this reason. The problem stems from getting back while you brake, getting low is good but we need to stay  centered so when we release the brakes and the bike accelerates we are centered and ready to attack the corner. Although we stress a centered braking position in our skills progressions I was taught the old school, “get way back while you brake” and it is plain instinctual to move away from danger. Staying centered while braking took me a while to master and if I stop practicing it I find myself reverting to scooting back as I brake. Scooting back does help the rear brake a bit but actually hurts the effectiveness of the much more powerful front brake.   Getting back also puts you out of balance and makes it hard to corner correctly.  A great on trail drill is to focus on staying centered as you brake for a corner. Use A LOT of front brake, only brake in a straight line before the corner and then let off and attack the corner.

 

Rail a Corner on your mountain bike

BetterRide student Matt showing proper body position (centered and neutral) for descending and braking.

Stay centered and you will brake more effectively. When working with World Champion Greg Minnaar he really stresses this. It sounds scary but once you do it you realize two things: 1. you can brake in a much shorter distance with more control (less front wheel slide) 2. you are in a much better position to corner when you let off the brakes. This is another reason to practice the braking drills from the camp you took with us.

One of our fastest students, Cody Kelly (who won the Sea Otter Dual Slalom this year) told me that he now wears out two sets of front brake pads for every set of rear pads! That should be every riders goal! The steeper and/or looser the terrain the more you have to rely on your front brake.

As always it comes down to doing drills to master skills then practicing with purpose and a focus on quality! Have you practiced the braking drill from our mini-course recently?

Pro Tip:  Now that you are in the right body position where and how you do you braking is very important. ALWAYS brake in a straight line! In other words, finish your braking before you start your corner! Your tires can’t multitask, asking them to slow you down in one direction while asking them to change direction at the same time is a recipe for disaster. Have you noticed all those braking bumps on the entrance to the corner? Well, why are you riding in them? Usually there is a nice smooth section of trail just to the outside of those braking bumps, use the smooth part of the trail!

Create a railed corner (or two)! Stay tuned for next weeks article on line choice for cornering!