Mountain bike coach Gene Hamilton Mushroom rock

Overcoming Fear When Mountain Biking

Overcoming Fear When Mountain Biking

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 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 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 grimis 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.

BetterRide founder Gene Hamilton explaining one of many important aspects of cornering to our students.

BetterRide Mountain Bike School On TV, Again!

Wow, I didn’t even know about this until it came up in my news feed! BetterRide Mountain Bike School On TV, Again! Not as in depth or as far reaching as our Discovery Channel special in 2004 but cool never the less!

http://www.nbc11news.com/home/headlines/Moutnain-Bike-clinics-help-with-safety-277285731.html

 

BetterRide Mountain Bike Skills Coaching on TV!

BetterRide Mountain Bike Skills Coaching on TV!

 

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.