mountain bike coaching

Mountain Bike Coaching, Are you Wasting Your Money?

Mountain Bike Coaching, Are You Wasting Your Money?

I have uber-students, they take every opportunity to learn more about riding. They take a three day camp from me, three day camps from other coaches, 2-4 hour clinics from other coaches, etc. They ask me all kinds of great questions, they go online and participate in forums on mountain bike skills, etc. These students are stoked on learning and I love their enthusiasm! Sadly, most of them haven’t improved nearly as much have they could have with the amount of time and money they have invested in their riding (from me, and/or all the other coaches).

Now, don’t get me wrong, they possess a ton of knowledge, often jumbled and contradictory knowledge but there is a lot of knowledge stored in their big brains, “look at the big brain on Brad!” (Pulp Fiction quote) So, why are they wasting their money on that coaching (including my coaching)? They are wasting their money because they keep looking for that next piece, the little piece about cornering that is going to make them finally corner like Aaron Gwin, or wheelie like Robbie Root! The thing thing is, there is no little piece they are missing.

What they are missing is mastery of the core skills. The core skills that I and any other coach that is an actual coach taught them! Dan Millman (World Champion Gymnast, coach and author of “The Inner athlete”, Body Mind Mastery” and The “Peaceful Warrior Series”) state’s, “Athletes’ problems with learning or improving their skills are tied to weak fundamentals. To raise athletes’ potential you need to rebuild their foundation for success”. Famous Alabama Football coach Paul “Bear” Bryant would tell you the same thing as would all US Team Coaches (US Skiing, Tennis, Soccer, etc).

I understand, we want more! More skills, more $1,000 rims that make the trail feel rougher (whoops, different blog topic ;) ) more little “tips” that will finally get us where we want to go!

The problem is, they (the uber-students mentioned above) may understand the fundamentals, and probably do them a fair amount of the time but, they are not doing them all the time!

They haven’t mastered the basics from their first 3 day camp with me. What they are missing is mastery of the core, fundamental skills! Which means when the trail get challenging their lack of mastery shows as they make mistakes and/or revert to old, bad habits.

Watch Greg Minnaar and/or Aaron Gwin (or any other top 10 World Cup downhill racer) what “advanced skill/s” are they using? None! They are just executing the basics flawlessly. Watch them through a gnarly rock garden, their head isn’t moving, watch Aaron Gwin or Minnaar in a corner, they are simply executing the basics, flawlessly.

Mountain Bike Coaching

Greg in 2010 at Fort William, centered, balanced , fast and consistent nothing fancy here, just executing the basics!

Are they also doing a little “thing” or two that maybe aren’t basic, fundamentals? Yes, but they are little things! Do those little things help Aaron Gwin win? Yes, they do. (the top three pro men were separated by less than a second in the last World Cup in Cairns, AU)  Will those little nuances help someone who rides at 80% or less of Aaron Gwin’s ability, NO! Why? Did I mention Aaron Gwin executes the basics flawlessly?!

There is hierarchy to skills and the fundamentals are the most important, advanced “little things” don’t work on a flawed foundation!

“What about in bermed corner, what is the difference in technique in a berm corner vs a flat corner Gene?” I get some version of that question almost daily and the answer for most riders/racers is, “nothing, if you aren’t looking through that corner” and nothing if you are going faster than that berms ability to help you (all berms aren’t created equally). (for the actual differences in bermed vs flat corners check out my next blog article)

In all “mature” sports (sports that have had coaching for 30+ years and top athletes make a good living in) such as ski racing, football, golf, tennis, basketball, etc.. The top athletes spend 80-90% of their time deliberately practicing their sport (doing drills with a focus on quality, not quantity) and only 10-20% of their time actually doing their sport. Football great Jerry Rice spent 99% of his football related time practicing and only 1% playing (as referenced in the book “Outliers”).

In those more “mature” sports athletes spend years/decades practicing the basics five to six days a week. Once they have truly mastered the basics they start adding in the more advanced skills to their practice but, the bulk of their practice continues to be the BASICS, everyday, using drills that they “mastered” 5-15 years ago.

The majority of us need to focus on the basics (that will make us 20-100% better) and get them wired before we work on the little nuances that might make us 1% better.

Are you honestly looking ahead 100% of the time? Looking past the exit of every corner? Always cornering in perfect body position? Are you always returning to a centered, balanced, neutral position after every rock garden, jump, drop and obstacle? If your answer is a resounding yes, then it might be time to add the little 1% skills to your foundation training.

Until then, work on mastering your foundation, your time spent/reward ratio will be much higher than working on skills you lack the foundation to execute.

Dirt Magazine to 2009 Pro 4x and Jr. Cat 1 Downhill US National Champion Mitch Ropelato (now on Specialized Factory Team) in a interview in the Oct. 2009 issue: Dirt Magazine: “You seem to be able to turn amazingly, what do you put that down to? Got any special tires on there?

Mitch Ropelato: “Ya, Gene Hamilton is to thank for that, I took is clinic last December in Bootleg Canyon and he was able to show me the correct technique I needed to pull them off.”

Mitch cornering back in the day, notice his vision and body position. Thanks to Decline Mag for the photo.

Mitch cornering back in the day, notice his vision (looking way past the exit of the corner) easy to talk about but takes a lot of quality practice to master). Thanks to Decline Mag for the photo.

That was after 1 or 2 “basic camps” with me. Mitch understood that he didn’t need to know more, but that we needed to know better. He did is drills, religiously! Mitch didn’t say, “now I know this, time to find something new”. He said, “now I know this, time to master this”.

Mitch went on to take a total of five basic camps, and then my downhill race camp and some private lessons (where I still focused on having him execute the basics). Can you corner like Mitch? If not, time to work on the basics!

Look, I could make a fortune if I offered basic, intermediate and advanced camps and sent students down the line through my series of three, three day camps but I’m in this to help people, not pump them up and lie to them. You don’t need an advanced camp, you need to master the basics.

Stop searching and wasting your money looking for “more” and focus on “BETTER”. I’m sure your favorite coach would love to continue to coach, critique and work with you on the basics instead of trying to coach you some little nuance that you lack the foundation for.

Master the fundamentals and you will reach your potential as a mountain biker! Keep trying to figure that “magic piece” that you are missing and you will never reach your potential.

 

Fear is Good

Fear When Mountain Biking is Good!

Fear when mountain biking is good. Probably never thought of it that way but often fear can save you from injury and it can create a great feeling of accomplishment when you overcome it (through practice and baby steps) and fear can make you step up your game!

Fear can hold us back or it can be a big motivator to learn, improve and evolve. Facing/overcoming fear when done smartly is very rewarding and empowering. Think back to the many fears who have had in life and how good you felt you conquered each fear! Fear often means it is time to step up our game and grow, become stronger, smarter, more confident! Fear can be like a teammate that brings out your best performance, because anything less than your best could end up hurting you. Always listen to your fear and decide where it is coming from as some fears are good at saving you from harm while other fears keep you from reaching your potential.

Mountain biking can be anything from a really fun experience to outright terrifying depending on the rider’s skills, experiences and perspective. Of course skill is the number one factor in overcoming fear, imagine our students who race World Cup downhills like National Champions Luca Cometti, Mitch Ropelato and Jackie Harmony riding your local trails. I doubt they would be scared of that section that scares you on your local trail (as World Cup Tracks are gnarly!). They have worked hard on ingraining the correct riding techniques so they are riding in balance and in control consistently so while they may have less “nerve” than you they have great skill.  I’m not trying to sell my coaching though, here are some ways to overcome fear with the skill you currently possess.

Fear when mountain biking is good!

Fear has me gripped when riding trails like King Kong! So much that I get a little out of position (too far back) but I quickly get centered again do to years of deliberate practice. Fear forces me to focus and bring my A game!

1.  Go at your own pace and take “baby steps” when progressing. Taking a big leap over your comfort zone is not a good way to improve. This is a case of fear being good! A big leap over comfort zone likely means you don’t possess the skills to do it! Have you ever been goaded into doing something that you felt was way above your skill level? Even if you make it you often don’t feel like you have gotten better, you feel like you got lucky. Feeling, “Holy cow, I nearly died, that was sketchy!” does not improve your confidence! If you don’t make it,  the crash will often set you back, decreasing your confidence and raising your level of fear. So be gentle with yourself and progress at a pace that is comfortable to you.

3. Focus on what you want to do, not what you don’t want to do. This sounds simple but pays off big. Our brains don’t understand “not” and “don’t” very well. If you are focusing on not falling your brain has to focus on the concept of falling and then quickly try to refocus on “not” doing what you are thinking about. It is much easier to focus on “getting to that tree” or “ride this section smooth and light” than telling yourself “don’t fall”.

4. Live to ride another day! If you are more focused on “not falling” than you are on getting to where you are going, get off your bike and walk that section. Who knows you might go right through it the next time when you are more warmed up and/or focused.

After/while walking that section figure out what about that section is scaring you then “baby step” your way up to doing it.

Example: If a four-foot drop on an exposed trail is scaring you find a one foot drop with no exposure, get really good a hitting that, work your way up to a four-foot drop with no exposure, then an exposed trail with a one foot drop working all the way to a four-foot drop on an exposed trail. This builds on a series of successes, increasing your confidence!

5. Breathe, relax, breathe and smile it is just a bike ride. Breathing and smiling releases tension which improves our balance, coordination and confidence. I mean deep, belly breathes from your diaphragm which are very calming. Smiling releases endorphins which relax you. The simple act of lifting the corners of your mouth, even if it is a grimace it will release those endorphins and relax you!

6. As you improve make sure you update your self concept to match. Remember that the past doesn’t equal the future. You may have wrecked or not made a section last week/month but if your skills have improved since then the section may be easier for you now. (more on this in the next article on fear as this is very important!)

7. Wear knee pads and elbow pads when practicing a tough section are learning a new skill. I have found that having padding on really increases your confidence when learning or trying to push your limits. As a matter of fact I never ride without knee pads anymore, knees are too valuable and easily damaged!

8. Debunk your fear/s. Is your fear realistic? Often fear is not based in reality and when we realize this the fear goes away.

9. Learn from your mistakes. If you mess up or wreck do your best to figure out why it happened and correct that mistake or improve your technique so it will not happen again.

Stay tuned for part two which will cover why/how/when we feel fear and how this affects us and a few of these techniques in more detail.

drops and jumps on your mountain bike

Mountain Biking, Winning, Stop Comparing Yourself to Others

Mountain Biking, Winning, Stop Comparing Yourself to Others

At BetterRide we define winning while mountain biking as doing your personal best. Not just showing up to ride but doing the best you can on any given day. I learned this when I coached for the Steamboat Spring Winter Sports Club. Despite coaching more Olympians that any other city in America the SSWSC defined winning as, “Doing your personal best”. The wise coaches who shaped the SSWSC understood that 99% of their athletes were never going to make a living at the sport and there were bigger things to be taught than just coming in 1st place. This is a great lesson for life too. If you do your best at what ever you are doing (working, playing, learning, etc.) you will be satisfied and happy. If you slack off you will be disappointed, it really is that simple.

Mountain Biking, Stop Comparing Yourself to Others (How We Define Winning)

Our Mountain Biking Students Doing Their Best

Mountain biking can be very competitive, even those who have never raced and probably never will. Many mountain bikers compete to have the best bike, many group rides turn into the Wednesday Night World Championships, strava is all about competing and then of course there is actual mountain bike racing. The thing is, we can’t control other riders, they might be more skilled, more fit, more determined, etc. but we can control our own performance. If you give it your honest best shot, you should be happy with your performance, no matter how you did. An example from my life comes from snowboard racing. Back in 1991 my behavior confused a few of my friends/competitors, one weekend I won the race and was visibly disappointed and the next weekend I got second place and was elated. A few friends said, “Gene, I don’t understand it. You won last weekend and looked frustrated and this weekend you got beat but look really happy!” I had to explain to them I don’t race to win, I race to push myself, learn and improve. The first weekend I won but I didn’t ride my best. In other words, I got lucky, my competitors didn’t ride their best either. The following weekend, even though I took second place I had the best run of my life! It was amazing, to this day it was my best athletic performance of my life. “But you got beat my Del”, one of my friends said. I remember my reply, “Del, is god! I had the best run of my life and Del smoked me! Did you see my run?! It was amazing! I booted every gate (meaning I went so straight that the only thing going around the gate was my board, my boots hit every gate)! That was the best run of my life!”

What I can’t understand is people who are okay with not doing their best. They spend 4, 6, 10 thousand dollars on a bike yet are okay riding way below what they are capable of. A restaurant manager years ago told me, “Gene, whether you are a janitor or president of the US, if you do your job to the best of your ability you will go home satisfied”. To this day that might of been the best advice I have ever received.

Stop comparing yourself to other and just focus on being the best you can be. You don’t need a carbon bike or a carbon wheelset (and neither of those will make you happy) what you need to do is focus on being the best you can be, that will always lead to happiness. When I turned pro at 29 I actually thought I could make a living at it. I quickly realized most of my competitors were younger, fitter (I have asthma) and more experienced I wasn’t likely going to make it to the top of the sport. That didn’t dampen my enthusiasm though, I loved pushing myself to see how close I could come to the best in the world. Be realistic and set performance goals not outcome goals as you can’t control how others perform but you can control how well you perform! Be your best and nothing else matters. Doing your best while mountain biking, winning!

 

Fear is Good

Three Issues Keeping You From Mountain Biking at Your Best, Part 2

Issues Keeping You From Mountain Biking at Your Best, Part 2.

Fear, the killer! Fear is a topic we deal with a lot in our skills camps. Even with new and/or greatly improved skills from our camp fear can still hold you back. With this in mind I will share some ways we help our students manage their fear while mountain biking. Fear does have a purpose and it isn’t always a bad thing, appropriate fear (fear that keeps you from doing something you lack the skill to do safely) can keep you safe and save you from injury! We are going to focus on inappropriate fear (fear that is either based in fantasy or fear that doesn’t equal the risk at hand).

 

Mountain Bike at Your Best

You can see from body position I was a little scared here (my weight is a hair too far back instead of being centered) and on King Kong trail a little fear keeps you safe! A lot of fear would of probably caused me to crash.

Of course skill is the number one factor in overcoming fear, imagine our students who race World Cup downhills like National Champions Luca Cometti, Mitch Ropelato and Jackie Harmony riding your local trails. I doubt they would be scared of that section that scares you on your local trail (as World Cup Tracks are gnarly!). They have worked hard on ingraining the correct riding techniques so they are riding in balance and in control consistently so while they may have less “nerve” than you they have great skill.  I’m not trying to sell our coaching though, here are some ways to overcome fear with the skill you currently possess.

1.  Go at your own pace and take “baby steps” when progressing. Taking a big leap over your comfort zone is not a good way to learn. Have you ever been goaded into doing something that you felt was way above your skill level? Even if you make it you often don’t feel like you have gotten better, you feel like you got lucky. Feeling, “Holy cow, I nearly died, that was sketchy!” does not make you feel confident! If you don’t make it,  the crash will often set you back, decreasing your confidence and raising your level of fear. So be gentle with yourself and progress at a pace that is comfortable to you.

2. Focus on what you want to do, not what you don’t want to do. This sounds simple but pays off big. Our brains don’t understand “not” and “don’t” very well. If you are focusing on not falling your brain has to focus on the concept of falling and then quickly try to refocus on “not” doing what you are thinking about. It is much easier to focus on “getting to that tree” or “ride this section smooth and light” than telling yourself “don’t fall”.

2.5 Ride that trail with confidence! Focusing on not falling does not put you in a confident state and studies have shown that we become less coordinated as our confidence drops. As I have stated in previous blog posts mountain biking is an offensive sport! This means we should always ride on the offense or get off and walk! Mountain biking defensively will get you hurt as you are focusing on what you don’t want to do and you are less coordinated.

3. Live to ride another day! If you are more focused on “not falling” than you are on getting to where you are going, get off your bike and walk that section. Who knows you might go right through it the next time when you are more warmed up and/or focused.

After/while walking that section figure out what about that section is scaring you then “baby step” your way up to doing it.

Example: If a four-foot drop on an exposed trail is scaring you find a one foot drop with no exposure, get really good a hitting that, work your way up to a four-foot drop with no exposure, then an exposed trail with a one foot drop working all the way to a four-foot drop on an exposed trail. This builds on a series of successes, increasing your confidence!

4. Breathe, relax, breathe and smile it is just a bike ride. Breathing and smiling releases tension which improves our balance, coordination and confidence. I mean deep, belly breathes from your diaphragm which are very calming. Smiling releases endorphins which relax you. The simple act of lifting the corners of your mouth, even if it is a grimace will release those endorphins and relax you!

7. As you improve make sure you update your self concept to match. Remember that the past doesn’t equal the future. You may have wrecked or not made a section last week/month but if your skills have improved since then the section may be easier for you now.

Example: We used used to race down the Porcupine Rim climb in Moab (from Lazy Man’s to the stock tanks) and there was a section most of us referred to as “the Gnarly Section”. It was a two foot rock drop into a field of “baby head” rocks and ledges. When I first raced it in 1994 on a hardtail with a 1.5″ travel Mag 20 fork it was kind of gnarly! By 1998 my bike had gone from hardtail to 6″ of travel front and rear and I had ridden that track over 50 times and raced it 10 times (we got two race runs back then!). On my first race run in 1998, I railed the corner before that section and said to myself, “here comes the gnarly section”, what do think saying that made me do? If you guessed, “tense up and slow down a little bit” you are correct! After that run it occurred to me that I had ridden that section at least 61 times and never crashed in it. If you can ride something cleanly 61 times out of 61 attempts is it really gnarly? I realized my bike had gotten way better and I had become way more confident a rider so why did I fear this section and call it “the gnarly section”? I decided to change the name of the section to, “that fun rocky section”, which, on my 6″ travel Yeti Lawwill it was! On my second run, as I railed that corner and said, “here comes the fun rocky section” do you think I slowed down and tensed up? No, I smiled, relaxed and probably snuck in a few pedal strokes!

So, don’t do what I did for five years, failing to update my self-image as a rider. As you improve make a conscious effort to raise your self-image as a rider!

drops and jumps on your mountain bike

BetterRide Coach and National Champion Jackie Harmony experiences fear too, she just as more confidence than most riders so it takes a tougher trail for fear to affect her.

7. Wear knee pads and elbow pads when practicing a tough section are learning a new skill. I have found that having padding on really increases your confidence when learning or trying to push your limits. As a matter of fact I never ride without knee pads anymore, knees are too valuable and easily damaged!

8. Debunk your fear/s. Is your fear realistic? Often fear is not based in reality and when we realize this the fear goes away.

Example: I was working with a pro downhill racer on calming his pre-race nerves and I kept asking him, “why are you nervous?”, finally after four of five answers that couldn’t be the main cause of his nerves he said, “I don’t want to let my wife and kids down.” I then asked, “so you doing well in a bike race is really important to your wife and kids? If you do poorly they will lose respect for you and love you less?” He laughed and said something like, “no, my wife and kids see how hard I train and want me to do well but I’m pretty sure they don’t base their love for me on how well I race my bike.”  When we got him to bring this fear into the light he realized it was completely made up and he was putting a lot of unnecessary pressure on himself. After this he still got nervous before a race but the appropriate amount, enough to give him energy but not hurt his performance.

9. Learn from your mistakes. If you mess up or wreck do your best to figure out why it happened and correct that mistake or improve your technique so it will not happen again.