Wow, more excited emails from students, then one about a blog post.

This blog post (the  number 1 thing holding you back post) could not have come at a better time! And it is so true. XC Ontario Cup #3 is on May 30 and I’ve been stressing myself out since my first preride on the weekend by telling myself that I’m not good enough to do this race. The race is combined as a Canada Cup race – so it is a lot harder than I’m used to for an Ontario Cup. I have one really weak skill in XC – log overs on a steepish climb (or on any climb depending how big the log/roots bit is). And the course is just littered with them. Steep climbs with big roots/logs. Even logs on flat ground trouble me if they are big enough (and there’s a few biggies on the course!). I constantly smack my cranks against them or have no momentum because I’m scared if I go faster, I’ll just crash harder (happened a few times before).  I spin out, stall without the momentum I need, or I just put my foot down in defeat. And to add to it – the Canada Cup start time schedule is different – so now the Senior Sport Men are in our start time too instead of later in the day. I’ve never had a pack of those fast guys on the course at the same time as me before! Combined with all the tough spots on the course…well….I’ve been telling myself all week that I can’t do this race. That I’m not good enough for a Canada Cup.

My Elite racing friend took me on a preride of the course and watched me conquer similar sections and spin out/stop on other sections. He gave me some advice on body positioning and technique but told me that my problem wasn’t the skill, it was psychological. I’m so used to telling myself that I can’t do it, that I’ve spent so much time NOT doing it. I went to the local forest yesterday for a 3 hour enduro ride where I started from scratch on the skill and worked my way up bigger and bigger logs/roots-on-hills. I can lift my front wheel better and I can now get up and over things I wasn’t getting before. It’s a start. But your blog really hit home this week! I do admit I am still nervous like heck for the race on Sunday and I’m still battling the voice of the mind!
More than my fitness or anything else! It really is true …”Fear is the mind killer” -Dune.

Thanks Gene!

Cheers
Laura

Check out this email! Andy Loves His Job Too!

It is emails like this that make me love what I do.  It feels great to have past down my coaching techniques to one of my long time riding buddies (and racing nemesis! Andy is faster and smoother than me).
Gene,
I’m still “coming down” from the excitement of attending your mountain bike skills camp. Exciting because I have been “winging it” on a mountain bike for the last 20 years. There are no more “gray areas”, it’s now black and white. I will be practicing and implementing the skills that I learned, for the rest of my mountain bike life.
I’m sure that you have heard this before, your head coach Andy W. is perfect. Besides his obvious experience he has the natural ability to pass on the essential material. His instruction was polished combined with his people skills and communication skills. When it comes to constructive criticism, I can’t think of anything that could have been improved on and have nothing to add.
This was a priceless experience that I will never forget.  I’m amazed at how much better of a rider I have already become. With your skills that I learned, I definitely accomplished my goal to become a better and safer mountain bike rider.
The camp location was a 8 hr. drive for me and well worth it.  For people that you have that might be “on the fence” about attending one of your camps, tell them that no matter what it takes (time and money), attend a skills camp ASAP. It will pay dividends every time they get on the bike.

Thanks, Rich Schmit.

Mountain Bikers Purposely Tear Up Desert and Injure Trees!

On the way home from Fruita filled with mixed emotions.  I have always thought mountain bikers were smart, environmentally friendly people. My friends that ride and students all seem to be great people but there are some selfish mountain bikers out there that seem to only care about themselves.  There are two spots on Rustlers Loop and one on Prime Cut where mountain bikers have gone out of there way to harm a 200 year old (on Prime Cut) and a couple of 100 year old trees (on Rustlers) just so they can ride a section with more ease!  Dumbing down trails is bad enough but harm trees and the desert to do so?! Wow! Please follow the IMBA rules of the trail and walk over (not around) sections of trail you cannot ride.

For the first 10-12 years of Prime Cut there was a rock you had to go over in the middle of the trail, it was a trail feature that greatly added to the fun and challenge of the trail.  Here is a photo of one of my students riding down it about 5 years ago:

Notice the rocks carefully piled to broke off the go around and protect the 200 year old Juniper Tree.  Sometime around 2005 a local rider went so far as too bailing wire in a huge pile of rocks, metal stakes and tree limbs to protect the tree.  It was a constant battle, locals putting rocks/sticks in to save the tree someone/s spending hours tearing out our work that very evening/morning so their precious ego isn’t damaged when they can’t ride the rock.

The shots above were taken yesterday.  In addition to breaking off a couple of limbs someone even sawed off a limb!  What a selfish and sad act.

Now look at that rock, it isn’t that hard, I had a 63 year old rider in my camp go up it on Saturday and Sunday. I watched a 67 year old man clean it in a camp 5 years ago and you know what he told me two years ago?  He walked up to me while I was teaching at Mary’s Loop parking lot and said, “hi Gene, I don’t know if you remember me but three years ago I took a camp from you and you said I was the oldest person you had witnessed ride over that rock on Prime Cut” to which I replied, “yeah! I remember! you were 67! that was so cool!”.  He then said, “well, I just wanted to tell you, I did it again yesterday”.  He did it at 70!  I can’t tell you how many studly guys I have seen not clear that rock, make excuses and decline instruction of how to do it! Too funny!  If you are under 40, in shape and call yourself a mountain biker you should be able to clear an obstacle that a 70 year old and clear.  If you can’t I would love to help as would many of my students.

I hate to post such a negative post but this is sad and must be stopped!

Skills Tips and Old Interview with Ashwin Amanna

The Following can also be found on Ashwin’s cycling blog http://www.ashwinearl.blogspot.com/ , it is from 2006?

Ashwin: Why does it seem there is resistance to mountain biking skills coaching? People don’t think twice about golf lessons?

Gene: I think there are a few reasons for this. There is a big difference between men and women in this area. If a woman can’t do something as well as she would like to she seeks out a teacher. If a man can’t do something as well as he wants to he simply tries harder.

I have read a lot of books that cover this subject (why men don’t ask for directions) and it goes back millions of years. Men feel like failures when they can’t grasp a task well in front of others, especially loved ones. To ask for help is a sign of weakness. This is why men often rib each other about taking lessons and why a guy who won’t ask for directions with his wife will ask for directions when he is alone.

Secondly, almost anyone can “ride” a bike so they don’t often realize how much skill is involved in riding a bike off road. Riding over roots and rocks is quite a bit different from riding your bike down the sidewalk to school.

Thirdly, many riders think the only difference between themselves and the best riders in the world is fitness and / or fearlessness. These riders don’t realize how much skill is involved and how much time and energy they could save with better skills.

Ashwin: Plenty of people are fast riders. What makes someone a good teacher?

Gene: There are many aspects to being a good teacher. A good teacher must be able to break down what they are teaching into to digestible parts, he must have the ability to articulate what he does and why.

Experience and coaching education are two of big factors that help an athlete become a good teacher. In the 17 years that I have been coaching I am constantly learning how to do it better. I learn from my clients, from taking coaching courses, and from reading. A good coach realizes he doesn’t know it all and is constantly trying to improve his methods.

Ashwin: Why can’t someone just read about skills in a book?

Gene: Well you certainly can read about skills in a book. There is nothing wrong with that. Why go to a camp? Getting coached by a good coach is a much faster and more effective way to learn any sport. That is why top athletes in all sports have coaches. Learning from a book is limited by how well it is written, how well the reader understands the book, how internally motivated the reader is and how often the reader returns to the book.

Reading about something gives some people an understanding of a skill while coaching gives a 3d example of the skill and allows the student to realize how it feels. A good coach explains the technique, why the technique works, how to do it, how it should feel and what it should look like. Then the coach makes sure the student understands it on all of those levels.

In addition coaches can answer questions, explain things in different ways, physically adjust your position (many athletes are kinesthetic learners, i.e. they learn best through manipulating their bodies) and evaluate the rider and tell them what they are doing right and wrong. Often you think / feel like you are doing something correctly but are actually doing it wrong. Top coaches also inspire an athlete to perform / practice at their best.

Ashwin: How important is the mental aspect of skills training and how do you teach that?

Gene: The mental aspect of skills training is equally important as the physical skills. What good is skill if you can’t access it when you need it? At the Steamboat Springs Winter Sports Club I learned that sport is a metaphor for life, confidence gained in sport makes the athlete a more confident person. This is a circular pattern, as you get more confident in sport you get more confident in life as you get more confident in life you get more confident in sport.

I teach mental skills throughout my camps as a situation arises where a certain mental skill will help a rider. The mind is very powerful, Henry Ford said, “those who think they can and those who think they can’t are both right”. As both an athlete and coach I have found Mr. Ford’s statement is true.

Ashwin: Your philosophy stresses fundamentals in a way that’s similar to the way other coaches talk about free throws and basketball. In a nutshell, what are the fundamentals for mountain biking?

Gene:

Vision. Where and how to focus.

Balance and body position. How to stay smooth and balanced in all riding situations and conditions.

Braking. When and how to brake effectively, economically and stay in control.

Lifting the bike, (wheelies/manuals, rear wheel lifts, bunny hops, etc.) how to get over obstacles the fastest and most economical way.

Cornering, the purpose of cornering and how to accomplish it through vision, body position, braking.

Slow speed riding and switchbacks, this includes more balance, body position and vision techniques.

Bike set up, a bike set up correctly is much easier to ride. 😉

Ashwin: A majority of your drills are performed in a controlled environment like a parking lot. Why?

Gene: People learn best in a non-threatening environment. When people are concerned about their safety their instincts take over and they revert to old habits.

This often happens on trail where there are all kinds of penalty points for mistakes. It is much easier to learn in a safe, controlled environment then apply what you learned on trail. In all sports most of the progress comes through drills (which is why over 70% of most athletes time is spent on drills) not actually racing/competing. As an example; golfers, ski racers, football players and basketball players spend 60 to 90% of their training time working on skills and only 10 to 40% of their training time simulating competition.

Ashwin: What is the biggest mistake you see beginner mountain bikers making?

Gene: Not looking ahead correctly and looking down at the times when it is most important to look ahead.

Ashwin: What is the biggest mistake you see advanced riders making?

Gene: Confusing fitness with skill, many advanced riders muscle through trails instead of using skill. This approach is inconsistent and wastes energy.

Ashwin: What’s the best way to introduce beginners to mountain biking?

Gene: It really depends on their aggressiveness. Take an aggressive skier / snowboarder/kayaker to some fun, easy singletrack (such as Rustlers Loop in Fruita). Take less aggressive people to a dirt road. The goal is to get them having fun and gradually increase the skill level and fitness level.

Ashwin: There’s more than one way to approach a skill, right? How does someone approach two ways of performing a skill that may be conflicting with each other?

Gene: In most cases there is a best way, I teach techniques that work 100% of the time, not techniques that work well in some situations but not others. Such as bunny hopping, simply yanking up like many people do works over small obstacles with the right speed but bunny hopping correctly (what some people call the J hop) works better and in more situations (going slower or over taller obstacles).

Ashwin: They say you win XC races on the climbs. If that is true why should an XC racer devote significant time to skills?

Gene: Time wise, climbs are probably 70% of a race so climbing ability is very important. A racer should devote time to skills because there is a much bigger pay off per hour of training. Most XC racers are close to their peak fitness level but are far from their potential skill wise.

Improving skill (both climbing and descending) makes a rider more confident, more efficient, and quite a bit faster. Just this weekend at the Sugar, NC national a non-mountain biking friend of mine asked, “why are those guys walking their bikes, I thought they were pros”. We saw a lot of racers walking while skilled racers like Adam Craig, Ross Schnell, Mike West, and Ariel Lindsey were riding and increasing their lead (while using less energy) on the riders walking the tough sections.

Ashwin: What’s the right way to ‘practice’ skills?

Gene: To practice skills you must first understand the skill you want to practice. Simply practicing “cornering” without knowing how to corner correctly will get you really good at your bad habits.

So rule # 1 is: Perfect practice make perfect.

With this in mind quality is much more important than quantity. Coaches in many sports have found that your quality starts to decline after the third attempt at any skill/movement. These coaches have come up with the rule of threes, do something three times then move on to another skill. In doing something 10 times your last 5 times may do more harm to your technique than the first three attempts did good for your technique.

Rule # 2 is: Have a purpose.

Many riders simply go out and ride, some even with a plan to work on skills. But what skills? To improve you must have an exact purpose, i.e. “Today I am going to focus on braking before corners and exiting with speed” or “for the first 10 minutes of my ride I am going to focus on being relaxed with a light rip on the bars then focus on pumping and contouring the trail”.