Rick Practicing is mountain bike skills

How Foot Placement Affects Mountain Bike Handling and Cornering. (part 3)

In the last 25 years one topic that has come up multiple times is how foot placement affects mountain bike handling and cornering, especially going into a corner or switchback. I have heard always have the outside foot forward so you can start to pedal earlier on the exit of a corner and I have experimented with that and the opposite, having the outside foot trailing as you go into a corner. This was actually my first foot placement article that I was working on before a student asked a question that sparked part 1 and 2:  http://wp.me/p49ApH-15o    http://wp.me/p49ApH-15P

Turns out, having your outside foot back while cornering is faster, but not for you! Or me, or three-time World Cup Champion and three-time World Champion Greg Minnaar). Confused? Well, in a second I will explain why having your outside foot back in a corner can help you a little bit but first I have to explain what will help you a lot! The number one thing that determines cornering exit speed (your goal) is vision. As you enter a corner you should be looking at least five feet past the exit of the corner and up to 30 feet past if possible (I know, in dense woods you often can’t even see the exit from the beginning of a corner, in these cases you have to look as far as you can, then as you enter the corner look further). Next you must finish all of your braking in a straight line before the corner and be in proper body position (that is a blog article in itself). Doing those things consistently is tough and why Greg Minnaar, Aaron Gwin, Cody Kelly and Mitch Ropelato are so consistently on the podium, they do this 100% of the time!

foot placement

Greg Minnaar nailing the big picture elements of cornering.

Can you consistently corner as well as those four racers? Even though I have coached three of them I can’t consistently corner that well and neither can most other pro downhill racers, very few if any pro cross-country racers and very few riders of all levels/experience. I have video of hundreds of pro racers (including me) and thousands of amateurs racers looking at the apex or closer as they enter a corner. The same videos show most racers, pros and amateurs alike braking in the corner and often out of position. These racers/riders are missing 98% of what creates exit speed. Having their feet in the right position (outside foot trailing inside foot) at the entrance might make them corner 2% faster but looking through, braking before the corner and maintaining the correct body position would make them 50-100% faster! Since we all have a limited amount of practice time (drill time, not riding time) our time would be better spent working on the big picture,(looking through the corner, braking before the corner and using perfect body position) before we worry about a little detail like which foot is forward.

Why can be faster to enter a corner with your inside foot forward and outside foot trailing? It allows you to easily distribute your weight exactly where you want it, by simply “letting” the outside foot drop to where you feel most balanced (from 50% of your weight on either foot to 60-40, 70-30, 71-29, etc., and you can slowly shift your weight to the outside foot or quickly shift your weight). This is much harder when your forward foot is your outside foot (for me this is a right hand corner as I ride left foot forward) as you really have two choices, outside foot level with inside foot or outside foot down. The micro adjustments are much harder with your forward foot making turning away from your forward foot a little more awkward than towards your forward foot. If you could switch which foot is forward instinctively, with zero thought, cornering towards your forward foot would be faster (a little bit!) but in my 15 years of coaching over 3,000 students I have yet to find a student who can do this effortlessly. Even my fastest student, Greg Minnaar cannot do this without thinking and then screwing up a more important element of cornering. I do believe as the world cup gets more and more competitive racers will start adjusting which foot is forward as they enter corners to gain that extra 10th of a second or two tenths. This is something that will take a YOUNG racer years to master. Your time and my time would be better spent perfecting the more important elements of cornering!

BetterRide student Aaron Polly getting the picture skills right!

BetterRide student Aaron Polly getting the picture skills right!

How your body deals with this is interesting. After 40 plus years of riding left foot forward (biking, skateboarding, snowboarding and surfing) I have twisted my legs, hips, back and neck. Despite years of yoga, stretching, foam rolling, massage therapy and chiropractic care my right hip is WAY tighter than my left and back gets sore quickly. With this in mind I have started riding awkward foot forward on the easier sections of trail. While this won’t make up for the imbalance in my body it might keep it from getting worse!

So focus on the Big Picture techniques like vision, balanced and neutral body position and braking before the corner. IF you ever master these then you can worry about which is forward as your enter a corner or switchback.

Student Joey Schusler practicing on trail

Mountain Bike Cornering Foot Position Part 2

Wow, I seemed to ruffle a few feathers with my Mountain Bike Cornering Foot Position Part 1 post. I was simply asked a question from a student and I answered it. I was not intending to offend anyone and certainly it was nothing personal. A couple people said that I had “harsh criticism for Shaums March” which is interesting to me as I didn’t mention his name, and I simply stated my opinion (and Greg Minnaar’s) on cornering.  Shaums is a friend of mine who have great respect for and some of what I know about cornering is from getting friendly arguments with Shaums and then testing his theories verses my theories. I believe that a good deal of what Shaums and I believe about cornering is the same with two exceptions (that are closer to one exception explained two ways): 1. Shaum’s has said dropping and putting all your weight on the outside pedal is a bad habit, which I disagree with and say that sometimes your goal is 100% of your weight on the outside pedal (those times mentioned in my previous post) 2. Shaums has said (in his rebuttal of my post) that you always want your weight equal on both pedals throughout the turn, which I agree with A Lot of the time but NOT all the time.

Also remember, other than dropping your inside foot which is dangerous and off balance, foot position is not as important as vision (looking through the corner), braking before the corner, hip placement and upper body position. Focus on getting the BIG Picture skills dialed before the smaller picture skills.

What matters with foot position in corners is your goal in that corner. Sometimes your goal is to set an edge, other times it is to pump the corner and gain speed, other times it is to keep the wheels on the ground in a rough corner. I am defining a corner as being approximately 80 degrees of direction change or more. Often on trail there are wiggles (20-75 degree minor changes in direction) when your foot position doesn’t really matter (no need for foot down). The last thing I want a ride doing is thinking on trail, “is this a foot down corner or a foot level corner?” so we teach most riders to focus on dropping your outside foot and most/all of the time you enter a corner where foot down is not required your subconscious “auto-pilot” simply doesn’t drop your foot. Our goal is to get you to understand and do the skills we teach (there is huge difference between understanding and doing! Understanding is worthless if you can’t do!) and for students with limited practice time we have found this is the best way to get them to do (and think less). Rarely will dropping your foot when you didn’t need to hurt you but 100% of the time if your feet stay level when you should of dropped and weighted the outside foot you WILL Slide out!

Short recap, I (and Greg Minnaar) believe that when your goal is to set an edge like a ski racer and corner a full 90% or more at the highest possible speed in a smooth corner you want to drop the outside foot and put 100% of your weight on that foot. Doing this gives you; more traction, a lower center of mass, 155-175 mm of leverage, easier separation from bike when big lean angle is necessary and more leverage using your skeletal structure for support instead of your muscles (to fight the G-forces in a corner).

Mountain bike cornering foot position.

Greg Minnaar Cornering outside foot down.

 

Mountain Bike Cornering Foot Position

Greg Minnaar hauling tail in our camp!

I have been told by so many riders, racers and students that you keep your feet level in berms! Again it depends on your goal, berms have little to do with foot position. If your goal is dig the tires into the berm for maximum grip at max speed you are going to drop and put 100% of your weight on that outside pedal, like Greg Minnaar in the photo squence above (which, when we shifted our focus to pumping corners Greg entered the berm slow enough to not worry about traction, kept his feet level and he gain an amazing amount of speed!). If you are going slow enough that you want to pump the corner and gain speed (which means you obviously aren’t worried about sliding out) you will keep you feet level.

Much of the time, when you are on twisty trails with a lot of 50- approximately 79 degree “bends” you goal is to keep equal weight on each pedal and stay fluidly in balance (feet are level to the ground but outside foot moving “down” in relation ship to your bottom bracket). Also, in rocky, rooty or braked bumped corners where your goal isn’t to set an edge but to keep the wheels on the ground you will corner feet level. Again, there is no time to think on the trail so with enough drills this will become second nature, switching from foot down to feet level hundreds of times in a ride. Watch Danny Hart in this sick run alternate between the foot down and foot level in the corners on his World Championship winning run below.  At 21 seconds in (1:27.4 on the freecaster clock on screen), 41 seconds in and 50 seconds in (1:56.3 on freecasters clock on screen) Danny plants the outside foot for maximum traction. On quite a few other corners he is foot level.

Some examples. Saturday I rode the McKenzie River Trail and since it basically follows a river there weren’t to many full 90 degree corners so for at least a minute on one descent I realized that my feet were level through 8-10 “turns” then, a very high speed a 100 degree left turn appeared and I dropped that outside and railed the turn. On Sunday I rode the Alpine trail in Oakridge, OR which had many more 90 degree high speed corners so I was dropping my outside foot way more than I was on Saturday on the straighter trail.

Learning to corner feet level AND foot down is important to reaching your best as a rider. There is no one way for all corners but there is definitely a better way for each individual corner.

Next week, part 3 the advantages and disadvantages of riding switchfoot (switching which foot is forward in corners) for cornering.

We spend three hours on cornering in our camps! This is a lot of information and it is much easier to explain, demonstrate and have you practice it in person than over the web! This is meant to be brief and to the point, not every bit of cornering information I have.

 

Skeeter and his cockpit set up for his bad back.

Mountain Bike Cockpit For Riders With Back Issues and/or Tight Hips

Mountain Bike Cockpit For Riders With Back Issues and/or Tight Hips

Most mountain bikers are tenacious but riders who refuse to quit or even start riding with major back issues like fused vertebrates, degenerative disk disease, bulging disks, etc. really inspire me! I was fortunate enough to coach just such a rider this weekend, Skeeter is a 57 year old mountain biker who has been riding dirt bikes for years and has degenerative disk disease. His cockpit set up is really tall which will compromise the bikes handling a bit but it is way better than not riding or riding a bike set up for performance that makes your back hurt.  A 58 year old woman with four fused vertebrae that I coached in a camp with us in 2003  had her bike set up similarly and I explained she might have to walk a few steep climbs (because it is nearly impossible on a steep hill to keep your weight centered with your bars 3-4 inches higher than your saddle) but those climbs are only a small fraction of her riding miles. At least she is out riding! The fact that she was starting to ride at 58 blew me away, she never had a bike as a kid even!

Here is Skeeter’s cockpit setup for his back issues:

Skeeter's Mountain Bike Cockpit For His Bad Back

Skeeter’s Mountain Bike Cockpit For His Bad Back

 

This will compromise the bikes handling a bit (because it is nearly impossible when climbing a steep hill to keep your weight centered with your bars 3-4 inches higher than your saddle and your bars will be too high descending putting you in a tall and upright position) but it is way better than not riding or riding a bike set up for performance that makes your back hurt worse. See these articles on body position for more on that: http://betterride.net/blog/2011/mtb-skills-tip-w-pic-technical-climbing-wandy-winohradsky/ and http://betterride.net/blog/2010/mountain-bike-desending-body-position-101-video-demonstration/

Great to see riders of all shapes, sizes and with various performance reducing injuries/conditions still out riding and having fun on the trail!

Ready To Podium at Your next mountain bike race?

Ready to Podium at Your Next Mountain Bike Race? Our Skills Progression alumni Dominated in BC!

What a weekend in Boulder City! BetterRide mountain bike skills progression camp alumni dominated at the Nevada State Champs at Bootleg Canyon! From 13 year old racers to guys in their 50′s and the pro classes our skilled racers kicked some tail! Are you ready to podium at your next mountain bike race?

Congratulations to the following racers for training smart and hard and racing at their best!

Ready to Podium in your next mountain bike race?

Cody Kelly in 3rd place at the Nevada State Championships!

The King of the Mountain had to go to Cody Kelly who won the pro Super D (tying the course record despite the course being about 150 yards longer than ever), earned a 3rd place finish in the Pro Downhill (behind Aaron Gwin and Kevin Aiello and ahead of Mikey Sylvestri pretty good company!) and took second in the chainless downhill! Congratulations Cody! BetterRide alumni behind Cody in the pro class include Chris Higgerson in 7th place, Trevor Trinkino in 13th and Graeme Pitts in 15th (and 3rd in the Chainless!).

A slightly dazed (from a crash the day before) Amber Price earned a second place finish in pro women.

Mountain bike skills coaching

Kendall McLean on the top step of the Jr. 13-14 podium!

AFD racing’s (all the way from Victoria, BC) Kendall McLean won the 13-14 year old downhill class, his brother Matthew earned a big victory in the 15-16 Cat 1 Downhill class and their sister Kirby won the Cat 1 19-29 class! Their teammate Carter Paschinski was 2nd in Cat 2 15-18 and their team manager Syd Jacklin was 3rd in Cat 2 men 40-49, just ahead of Colin Beech in 4th and Jason Krause in 7th and Joe Dondero racing for the first time in eight years took 9th.

Ready to podium at your next mountain bike race?

Tyler Krenek ripping the track at Bootleg.

In the future pro class, Cat 1 17-18 Galen Carter earned a second place finish, Niko Kilik took home 4th place and Tyler Krenek finished 6th.

Bobby Bondurant rounds out our podium finishers with a 3rd place in Cat 1 50-59!

Are you ready to podium at your next mountain bike race? We can’t guarantee a podium finish but we can guarantee that you will be much faster while being in more control. Invest in yourself today!

Action Photos courtesy of Ian Cook.