mtb camps

Inspiring Mountain Biking Students from 20 Years of Coaching, Part 1

Inspiring Mountain Biking Students from 20 Years of Coaching, Part 1

As you can imagine in my 20 years of coaching mountain bike skills I have had a lot of interesting and inspiring people take my camps. Some of these people have gone on to become famous racers, some legends in the industry (more about them in Part 2) but many of the most interesting stories come from my passionate students who simply love riding bikes.

They say that with age comes wisdom and I have definitely learned a lot from some of my oldest students. While most people aged 50 plus are retiring from sports or watching their performance in their sport/s of choice decline many of my “older students” have inspired me to keep learning, improving and getting better for the rest of my life!

My first older student was a 55-year-old grandmother who had learned to ride a bike that year! She never had a bike until she was 55, impossible for me to even imagine how scary and intimidating it must have been for her. Did I mention she had four fused vertebrae?! She said her friends thought she was crazy and that they just sat home and watched TV most of the time. I remember telling her that her friends were the crazy ones, she was smart enough to continue learning, growing and exploring. I will never forget the smile on her face when she did her first wheelie! (unfortunately, I did forget her name, it was 19 years ago!)

Two other “older students” I coached were Nancy Harris (aka Den Mom) and her husband Roger Gutierrez. Nancy and her husband Roger took my first ever Bootleg Canyon Downhill Camp (with Luna Chick Marla Streb as my guest coach) in 2005. Nancy had grown up riding motorcycles and now both of them were into downhill mountain bike racing. While her heart was willing Nancy’s knees were failing her, years of dirt bike riding had left her knees not functioning too well.

Nancy almost hidden (third from left) and Roger (in clear jacket, black hat in back row) and the 2005 Bootleg Crew

Nancy taught me to be tough! Seeing her grimace in pain but keep riding hard made a big impression on me. If she could ride in that pain I could push her bike (and my bike) up the trail to the top during that camp as her knees were really hurting in the cold (yes, it snowed in Las Vegas that weekend!). She has gone on to have both knees replaced, did her painful rehab and his still riding and racing downhill 14 years later! Roger is still riding and racing too, what an amazing couple!

mtb camps

Nancy Harris slaying corners a couple of years ago!

I once coached a 67-year-old student in Fruita who rode up and over this rock on Prime Cut in Fruita (a student is riding down in this photo):

He did it with ease (using the manual and weight shift from this article: http://betterride.net/blog/2018/mtb-manual-over-obstacles-w-overlocked-move-video-tutorial/ ). That isn’t the coolest part though. I was coaching in Fruita three years later and this elderly gentleman walked up to me and he said, “Gene, I don’t know if you remember me but I took a camp from you three years ago and you said that I was the oldest rider you ever saw go up the rock on Prime Cut”. I excitedly replied, “yeah, I remember you, you were 67!” He then, very nonchalantly said, “I just wanted to tell you, I did it again yesterday, thanks for your coaching.” He went up that rock at 70! Wow!

My oldest student so far has been Fred Schmid who was 78 when he took a camp from me in Dallas, Texas eight years ago. Now that alone is impressive, mountain biking at 78! But wait, there’s more, he did the Leadville 100 when he was 80 and finished in under 12 hours earning him the coveted Leadville 100 belt buckle! Fred started mountain biking in his 70’s after being a rancher in Waco, Texas. Last I heard from him he was doing the Telluride 100 at 83 years of age! If that doesn’t inspire you nothing will!

Mountain bike racer Fred

My meme is incorrect this was photo was from 2014 when Fred was actually 81 at the Leadville 100 mountain bike race! Apparently, he had a stomach bug and couldn’t eat enough during the race and was mad that he didn’t finish in under 12 hours to earn is second belt buckle!

I’m sure I have left a few older riders that I have coached but don’t think you didn’t inspire me too! Here’s to all the older riders out there inspiring the youngun’s that they don’t have to grow old! Thanks for the inspiration!

MTB, What I Have Learned from Working with Greg Minnaar That Can Help You, Part 1

MTB, What I Have Learned from Working with Greg Minnaar That Can Help You

I have been fortunate to do a number of skills camps with three time World Champion Greg Minnaar over the last 12 years and I have learned a lot from him. You can benefit greatly by doing some of the things he does and by not doing some of the things he does.

What? Not do what Greg does. Isn’t he arguably the best rider in the World? Yes, and you are not the best rider in the world so what works for Greg might work for you because he has way more skill than you do! In the following example, do what Greg does!

Lesson 1: Body Position and Cornering

One thing I have always stressed in my camps is being in balance. Greg really doubled down on this point in my camps and this really showed in this camp! I was explaining to the students that if you normally ride clipped in it is a good idea to also practice with flat pedals. Flat pedals let you know when you aren’t being smooth and force you to bump jump and bunny hop correctly. (Greg agrees with this)

Then I said, “it is also good to be confident riding flat pedals for when it is muddy” and Greg, said emphatically, “NO, even if I am using flat pedals for a race, if it gets muddy I always switch to clips.”

He went on to explain that when riding flat pedals in the mud he has the urge to put his foot down and “whenever you put your foot down you are out of position”. In other words, you are not doing what Greg and I teach, being centered over the bottom bracket. See Greg in great form below.

Notice how his hips are above his bike. Bike leaned to the left, body not leaned near as much keeping his center of mass (think belly button) over his bb and weight on the tires! Look how far ahead he looking too, this is cornering done really well!

When putting your foot down, your weight goes from above your bike to “below” your bike, taking the weight off your tires, causing you to slide towards the unweighted side. See a rare photo of Greg in terrible form below.

MTB, What I learned from Greg Minnaar

I have never seen Greg this out of position, in addition to being leaned in with his foot out he is looking down too! Even the best aren’t perfect!

A great example of this is Danny Hart’s world championship winning run in 2011. Watch the video below even though Danny is riding flat pedals he is cornering like he is clipped in  (both feet on the pedals, dropping his outside foot (to put more weight on his tires) and keeping his center of mass over his bb). In one little corner, he takes his inside foot off and puts it down. Then his rear wheel slides out and he nearly throws away that amazing run!

Watch at 1:11 into this video as Danny almost throws away a World Championship by leaning into one corner!

Long story short, don’t put your foot down in corners! Learn to keep your center of mass (think bellybutton or crack of your butt) over your bb while riding to stay in balance!). Sure, when you make a mistake and are leaned in, but your foot down but, remember that you were out of position which caused your foot to go down.

Another great example of this is Aaron Gwin’s winning run at Mont Sainte Anne last year. He rides it like it is dry!

Yes, I know Sam Hill put his foot down a lot in the last EWS. You aren’t Sam Hill, he is an exception to the rule. Sam rolls the dice a lot while cornering. As a matter of fact, he did throw away a world championship in 2008 by leaning in and sliding out in the last corner (see video below at 2:39 into the video he leans in starts to slide out) he still just missed winning by .53 of a second!

Sam Hill crashing while way up at the World Championships in 2008

Watch Minnaar, Hart, and Gwin in the mud, they ride like it is dry! You should too if you want to stay upright! Stay in balance and above your bike!

I hope this has helped you understand this vital part of body position. Feel free to comment or ask any questions below.

If you know anyone who could benefit from this feel free to share it!

Tune in next week to find out a few things Greg does and did in the past that you shouldn’t do!

 

 

Important MTB Skills That Are Often Overlooked

Important MTB Skills That Are Often Overlooked
Most mountain bikers are purely focused on improving the physical skills of riding, body position, vision, cornering, braking, wheelies, bunny hops, drops, etc. and they don’t put much time and effort into the equally or more important skills that can be worked on off their bike. Your focus, confidence, mental game, balance and physical condition (flexibility, core stability, upper body strength, leg strength) all play as big a part in your riding as your “riding skills”.
Here is a list of books I recommend to my students after their camp with me. Don’t be in a hurry to read them all! Take your time, reread each book/chapter and apply what you think will work for you in your life. We are not in search of knowledge, we are in search of change.
One of my favorite Zen sayings is, “when the pupil is ready the teacher will appear”. My take on this is that the teacher (and/or lesson) has always been there, you just either didn’t need their teaching yet or were not ready for it yet. I will give you an example from my coaching experience. My most famous students, Cody Kelly, Mitch Ropelato, McKay Vezina, Shawn Neer all have repeated my three-day core skills camp many times and they all say things in the second to fifth camp like, “wow! you have should have said that in the first camp!” and I reply that I did say it, you just didn’t need it yet.
Mountain Bike Skill

Shawn Neer, who just earned 10th place at the first EWS in Chile, showing great form. Centered, neutral and eyes looking way ahead! Thanks to mtbr.com for the photo.

Often, when being exposed to a new concept like braking (Mitch and Cody came from BMX where they didn’t even have a front brake so learning that the front brake does 70-100% of the slowing/stopping of them and their bike was a new concept to them) a student will be letting that new knowledge soak in (the big picture) and miss some details about that concept. The second time they hear the concept they already know it so they then are able to focus on the details more (such as braking body position, modulation, where to brake, etc.).
The same can be said for these books. Don’t just get the big picture, reread them and get the important details too.
Knowledge is worthless without action! So many people (who I have recommend these books to) have said to me, ‘Wow, that book was a great read, thanks!” I always reply, “Cool, glad you liked it, what concept/s from the book are you applying in your life?” Sadly, many of them can’t name a single thing from the book that they are applying in their riding or life.
These are life-changing books, not novels, USE them!
These are all great books not just meant for competitive athletes. Anyone can learn a lot from them and if you study them they will improve your riding.  They are in no particular order and my short review follows each listing.

I was going to divide them into “sport” and “life” but as Dan Millman often mentions, if your life is in a state of “dis-ease” so will be your athletic performance. So, in my humble opinion, all/any of these books will have a profound effect on your life and your mountain biking.

Pick ONE that sounds interesting to you, read it, study it, apply what you have learned in your riding/life, reread to find all the nuggets you missed (or were not ready for yet).

The New Toughness Training for Sports: Mental, Emotional, and Physical Conditioning from One of the World’s Premier Sports Psychologists

by James E. Leohr, Chris Evert, Dan Jansen,

Excellent book with worksheets to help you practice what it teaches.

The Mental Edge: Maximize Your Sports Potential with the Mind/Body Connection

by Ken Baum, Richard Trubo,

Excellent book with worksheets to help you practice what it teaches.

Body Mind Mastery: Creating Success in Sport and Life

by Dan Millman,

Really, really great book that goes a little deeper into why you compete in sports and helps you integrate sport and life (helps you see and create balance in your life so the sport does not take over your life).

Way of the Peaceful Warrior, 20th Anniversary Edition: A Book Those Changes Lives

by Dan Millman

Not really a mental training book but a book that gave me a much better outlook on life.

The Talent Code: Greatness Isn’t Born. It’s Grown. Here’s How.

by Daniel Coyle

Fascinating book on how your body/brain/nervous system respond to practice and how to “grow” your talent.

For Your Back!

Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence

by Eric Goodman and Peter Park

The exercises in this book fixed 16 years of back pain and are the sole reason I can still ride for more than a half hour without major pain (actually, should have said “I can again …”, as from 2012 through 2016 I could not do that)! Well worth the $12.95!

For Your Balance!

Balance is Power

Jim Klopman and Janet Miller

Extra Credit Books

Flow and Flow in Sport/s 

By Mihaly Csikszentmihalyi

I have this on audio, really interesting research on the “flow” (or zone) state. Not as helpful as the above books but interesting.

Talent Is Overrated: What Really Separates World-Class Performers from Everybody Else 

by Geoff Colvin

Switch: How to Change Things When Change Is Hard

by Chip Heath

Outliers: The Story of Success

by Malcolm Gladwell

Slow Practice Will Get You There Faster

by Ernest Dras

A short, easy read that first explained most/all the concepts in Outliers, Talent Is Overrated, Mastery and The Talent Code but written by a coach in laymen’s terms. When reading the books mentioned above I kept saying to myself, “hey, that backs up what Ernest Dras said in his book!”

The Untethered Soul

by Michael A. Singer

This is the most amazing book I have ever read! It is like an advanced The Way of The Peaceful Warrior (in that it is changing my life, content is much different), it is truly changing my life (as The Way of The Peaceful Warrior did 20 years ago). I am very slowly and deliberately reading and practicing what this book teaches.

Peace is Every Step and You Are Here

by Thích Nhất Hạnh

Two great books that explain how to be happier, more peaceful and more grounded using Buddhist principles in our “Western Society”

I hope you get as much as I did our of them.

Have you read a book that helped with your mental game? A book that changed your life? Let us know below!

Feel free to share this article with anyone you know who could benefit from it.

Create your best ride yet,

Gene

MTB, Take Care of Your Biggest Limiter Today

MTB, Take Care of Your Biggest Limiter Today

All the skills coaching, drill doing, fitness coaching and workout smashing in the world will not allow us to reach our goals until we overcome this issue. Whether you are self-taught and relatively new to riding or a veteran with skills coaching experience and years on your mountain bike this might be holding you back.

The number one issue holding you back from reaching your potential is in your mind! I cringe when I hear my students say these limiting beliefs out loud: “I stink at climbing!”, “I suck at descending but I’m good at …”, “I’m just not a natural”, but often we are not even aware of these beliefs, they are in our subconscious. The interesting thing is that many times these limiting beliefs have no basis in reality.

When your subconscious says, “I am not good enough” that is a self-limiting belief.  Sometimes the beliefs actually start out positive, “I can do that well but I will never be as good as ….” but in the end, they set a limit to your achievement/performance.

They are often caused by failing at something (as you may or may not know I believe that, “failure is a natural and necessary part of the learning process” quote from Dan Millman).  For instance, a former limiting belief I had was that I could not do a trackstand.  One day a friend and I each tried to trackstand and I ended up falling over. For years after this when asked if I could trackstand I would reply, “no, I can not trackstand” and for years I couldn’t trackstand.

Was this limitation real? Of course not, looking back on that day I fell over trying to trackstand I realized I did a trackstand for five, possibly ten seconds before I feel over but I guess my goal was an hour or so, so in my mind, I failed. One day I decided I would try using baby steps (working my way from one-second trackstands to 20-30 second trackstands) and in less than an hour, I was doing ten-second trackstands consistently.

Mountain Bike at Your Best

Don’t let self-limiting beliefs keep you from riding at your best! I don’t, even at 51!

From discussing limiting beliefs with my students it seems like society is often to blame. A parent, a teacher, an older sibling, a teammate, anyone whose opinion you respected may have had set something that is holding you back. In my case, when I was seven or eight I came home crying because I didn’t make the baseball team and my mom, trying to comfort me said, “honey, you’re just not a natural athlete but you are so much smarter than those boys. You’re IQ is ….”. Not exactly what a seven-year-old wants to hear!

At the US Snowboarding Championships in 1992, I remember looking over at my competitor in the dual slalom quarterfinals and thinking, “holy cow, look at the size of his legs! He is a natural athlete, what am I doing here, I am not a natural like him.” Not exactly the best thing to be thinking right before a race! I actually ended up barely beating him but, I got eliminated in the next round. Can you imagine how much better I would have raced if I had thought, “wow, look at the overdeveloped legs on that guy, too bad he doesn’t have my skill, I am going to smoke him!” With a more positive belief, I just might have one the competition!

How to do you stop this often subconscious self-defeating cycle?  Step one is to identify the belief, “I am a good rider but will never be great” or the most misguided one I heard the other day, “I only weigh 140 so I don’t have the muscle mass to climb like the bigger guys”, what, most great climbers are short, thin riders!

Once you have identified the belief check to find the source of the belief and see if it is real. Where did the belief come from? Does it make sense? Is there proof that the belief is true? Once you have these questions answered you can create a strategy to rid yourself of the belief.  If the belief was caused by a past failure tell yourself, the past doesn’t equal the future and correctly practice doing the skill/section of trail that you felt you couldn’t do.

If it has no basis in reality (your friend said, “wow you suck at descending” 10 years ago) tell yourself, “that guy was a jerk! besides, that was ten years ago. Now I understand body position and vision better, my bike is way better and I have the skill to descend much better”.  Often you will find that once you identify a self-limiting belief you laugh, realizing that it is preposterous and you move past it.

A simple cure is to correct yourself when you have that limiting thought. When I student says, “I’m pretty good at climbing but I suck at descending” I always say, “You said your Darn good at climbing and getting better at descending with practice? I thought that’s what you said.” The truth is, if you are practicing, you are getting better!

Don’t let fiction, fantasy, someone else’s opinion or conjecture hold you back.  Attack these self-limiting beliefs and achieve your best in 2018!

Please share any stories about your limiting beliefs. How have you overcome them? Feel free to share this article with anyone you feel may benefit from it!