Women’s Mountain Bike Camp Review and Advice from BetterRide Student

Wow! A very deep and interesting write up on one student’s experience in our Fruita women’s mountain bike camp last weekend.

Start Not Stopping Yourself: Lessons From Mountain Bike Camp

Why’d this Iowa girl up and drive 16 hours to mountain bike camp in Colorado? I didn’t know in any specific way – I just knew. It was easy to trust with all the kismet that blasted me there. Check it:

just knew that if I didn’t act on that conversation on April Fool’s Day with my bike buddy Dave, I’d be a fool. I just knew that a dude-heavy edition of the camp Dave recommended in May in Des Moines didn’t exactly have my name written all over it. I just knew that the women-only edition of the same camp taking place in Colorado’s McInnis Canyons three weeks away did have my name written all over it. I just knew that the one spot left was mine. I just knew I’d have enough range of motion in my recently repaired broken elbow to ride dirty. I just knew I had to bag on the yoga conference I had scheduled the same weekend, and that I had to tell them the truth when I asked for a refund: “Yeah, so the Universe wants me to go to this mountain bike camp, see…” For more please go to hear blog:

http://realisthenewgood.com/2015/05/02/start-not-stopping-yourself-lessons-from-mountain-bike-camp/

 

Mountain biking

Three Issues Keeping You From Mountain Biking at Your Best, Part 1

Three Issues Keeping You From Mountain Biking at Your Best, Part 1

Issue #1:

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

The number one issue holding you back from reaching your potential is your mind!  Specifically self-limiting beliefs.  We all have self-limiting beliefs, just some of us in areas that greatly affect achieving our most important goals and some of us are fortunate enough to have them in areas that only effect minor goals.  I hear some of our students say these self-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 self-limiting beliefs are completely unfounded!  That’s right, quite often the thing holding you back has no basis in reality.

Any belief that holds you back is a self-limiting belief.  When your subconscious says, “I am not good enough” that is a self-limiting belief.  Sometimes they actually start out positive “I can do that well but I never will 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 nature and necessary part of the learning process” quote from Dan Millman).  For instance, a former self-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 are so, so in my mind I failed. One day I decided I would try using baby steps (working my way from 1 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 49!

From discussing self-limiting beliefs with our 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 quarter finals 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 beating him, barely 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 over developed legs on that guy, to bad he doesn’t have my skill, I am going to smoke him!” With that much more positive self-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” (this is misguided because in general the lighter you are the better climber you are, most great climbers are short and stick thin).  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 was ten years ago, I now understand body position and vision better, my bike is way better and I have the skill to descend much better now”.  Often you will find that once you identify a self-limiting belief you laugh, realize that it is preposterous and you move past it.

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

Stay tuned for Part 2 and Part 3 for the other two issues that keep you from riding at your best.

MTB Skills Camp Videos, A Peak Into The BetterRide Method

Wow, can’t believe I haven’t posted more actual mtb skills camp videos to help you understand how we get riders just like you riding better than they ever thought possible (cleanly riding sections of trail you never thought you would and/or winning World, Pan American and National Downhill, Cross Country, Dual Slalom and Four X Championships). If you have been reading our blog you know that learning skills is not as simple as acquiring knowledge, you must train your “procedural memory” as knowledge is NOT stored in the same part of your brain that helps you do physical skills (if you missed our most recent article on the subject read it here: http://betterride.net/blog/2015/mtb-skills-actually-learn-experts-often-make-poor-coaches/ ). With that in mind we educate you on how to do the skill, why this skill works (the physics behind the skill) and drills so the skill can become the DOMINANT skill in your procedural memory (under pressure (any time you on trail) you will revert to your dominant habit, often an old, incorrect habit).

First, your coach will explain how to do a skill. Why the skill is important, how to do the skill correctly and physics behind why doing this way works 100% of the time. Here is Gene in the middle of explaining weight placement when cornering:

We practice in a safe learning environment (off trail) where you can confidently focus 100% on the skill being taught (not take up brain bandwidth with fear/keeping yourself safe). The only way to train your “procedural memory” is with action, specifically structured drills so you can focus on the movements required to perform the skill. This called “Deliberate Practice”. Some photos of students practicing what they have been taught in a safe learning environment.

Rick Practicing is mountain bike skills

BetterRide camper Rick practicing his cornering skills!

Once you have executed the new skill quite a few times we then apply the skill on trail. This doesn’t always lead to success at first as the new habit is not your dominate habit (it may take weeks of doing the new habit perfectly while not reinforcing the old habit for the new, correct, in balance, in control technique to take over as your dominate habit, all depending how ingrained the old habit is and how much quality practice you put into doing the drill/s designed to in grain the correct skill)

Here is Rick on trail after learning and doing drills on pavement. Almost there just needs to lead with that outside elbow like he did on the pavement.

Here is Rick on trail after learning and doing drills on pavement. Almost there just needs to lead with that outside elbow like he did on the pavement.

Video example two, Gene explaining how to do a wheelie in balance, in control, economically and using zero upper body strength.

Students practicing wheelies in a safe environment.

Practicing efficient/in control wheelies using no upper body strength!

Susan practicing efficient/in control wheelies using no upper body strength!

 

Students practicing wheelies over obstacles on trail:

MTB Skills Camp

Applying the skills learned through deliberate practice on trail.

 

mountain biking in Sedona

Mountain Bike Skills, How to Ride Your Best Under Pressure

This is an updated version of a mountain bike skills article I wrote in 2010. It starts off about racing but my answers will help in any “pressure situation” on trail (an unexpected gnarly rock garden, a challenging and/or exposed section of trail, etc).  I had received this email from a student:

“Hi Gene,
I’ve really started to feel the effects of your camp and my technique has got a hell of a lot better, when I’m racing i feel so confident and fast in practice.

But then when it gets to seeding and race runs this all goes out of the window and i just end up falling off, I’m not riding outside of my limits and i know that i can ride well enough to be threatening the top spot in my category but i just seem to not be able to manage the pressure and the mental side of things.

Any tips on race mentality etc??”

My updated answer for anytime you are mountain biking, not just racing:

This a tough thing for many racers and as I mentioned a few times in our camp, what good are all the mountain bike skills if you can’t use them when needed?

Before we get to your mental game, have you mastered the skills from the camp? As you know, one of my favorite sayings is, “Amateurs practice until they get it right, pros practice until they can’t get it wrong”. WHAT THIS MEANS IS,  just because you can do a skill doesn’t mean it is now hardwired as your “go to” skill. Your old habits are likely still dominant so the second you feel pressure your body reverts to what it knows best, you old, self taught “survival” skills. As you know, change takes work! The longer you have gone without learning the correct skills the more ingrained your bad habits are and the more likely they will fire under pressure instead of the correct skills. Double up your drill time and practice like Jerry Rice (who spent 99% of his football related time practicing) and you will overpower your old habits and create new, correct habits.

mountain bike skills

Mary Pat executing proper mountain bike skills over a log pile in our Durango camp last summer.

You can also toughen up your mental game. First, remember there is no difference between a race and a practice run, same track, same racer, same bike, same goal. The only difference between your race run and a practice run is the pressure YOU but on the run. Treat your race run as another practice run (especially if you are doing timed practice runs using a stopwatch) then, read these two blog posts and practice the mental skills in them: http://betterride.net/blog/2010/are-you-tough-part-1/ and http://betterride.net/blog/2010/are-you-tough-part-2/ and most importantly read, study, practice, master one of these books from your homework assignment:

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 work sheets 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 work sheets 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).

mountain bike skills

Jon Widen staying centered while descending one of the steepest lines at Whistler!

Most importantly have fun! That’s what keeps Steve Peat and Minnaar on top.