Challenging mountain bike Trails

Challenging Mountain Bike Trails Should be Ridden with Skills, Not Balls MTB Video

Challenging Mountain Bike Trails Should be Ridden with Skills, Not Balls

Sorry for the use of the term “Balls” but this a common comment on some of my riding videos and I wanted to address this comment (that is often thought or said as a compliment). I will replace “balls” with “nerve” as to not offend those offended by that use of the word.

Does it take nerve to do anything you are 100% confident that you can do easily? Does it take nerve to walk down a crowded sidewalk in the city you live in? For me, things I have great confidence in do not take nerve.

How do you gain confidence without taking risks? Work on your skills in a safe environment. Once you feel you are consistently riding in balance and in control slowly, using baby steps start tackling tougher or slightly more exposed sections of trail.

Things I lack confidence in doing which have consequences that might involve a trip to the emergency room(or worse), would take a lot of nerve and at 52 I choose not to do them. This video demonstrates both of my points. You will see me ride one exposed section of trail with confidence then see me stop right after a little white sign because I am not 100% confident on the next short section of trail.


While I must be on my A-game to ride this section of trail I know I possess the skills to ride this trail. Well, most of it, notice where I stop, the section I stop at I have ridden once but I was following a friend and he made it look easy so I took his line. Having ridden this section of the Portal Trail once before, I know I have the skill to ride it. I am, however not 100% confident I could do it 10 out of 10 times. Therefore, I chose to walk this section because I lack the nerve to do it.

Then there is Darkfest and Redbull Rampage, those events take great skill and a great deal of nerve!

Nothing good comes from riding over your head, if you make it, you feel lucky (not that your skill has increased). If you don’t make it, that can really set you back, physically and mentally. No amount of peer pressure is going to get me to ride something that is dangerous and I am not confident doing.

The Portal Trail is a great example. On that ride I was riding with a rider is both more skilled than me and quite a bit younger than me (and I was hoping to follow him!) but he was tired and not feeling it that day and let me go by. When I stopped and looked back he was walking sections I have seen him ride cleanly. Smart man, as Dave Weins once said in an interview, “sometimes you feel like a nut, sometimes you don’t.”

The Most Important Mountain Biking Skill

Have you ever been told you are really smart? Told/know that you have a high IQ? Are you really analytical?

Then you probably suffer from the same mountain biking skill error I have been fighting all my life, trying to think your way through physical skills!

This was written for a student who frustrated me because he reminded me so much of myself! They say people are mirrors of you and when something bugs you about someone it is a reflection of something about yourself. It definitely was in this case and I desperately wanted to help him overcome is reliance on his analytical, thinking brain. That part of your brain is great for solving math and engineering problems but terrible at athletic skills. It’s actually not so much that it is terrible at athletic skills it is that it has nothing to do with athletic skills.

Have you ever noticed that knowing a skill doesn’t seem to make you able to do that skill? That’s because you need to train your “procedural memory” not simply understand the skill. If understanding the skill was enough to get you to do a skill there would be no coaches, simply read a book and aha, you’re a great skier, snowboarder, surfer, mountain biker, etc.

I’ve had the same problem as this student all my life. I have to completely understand a skill before I will commit to it! Ever hear the phrase “dumb jock”? Well, most jocks aren’t dumb but often the best athletes don’t sound too bright when they are asked about their performance.

This has nothing to do with what we think as intelligence, the reason they don’t sound bright is the questions they are asked can’t really be answered. “What were you thinking as you took off for the double backflip?” Well, she wasn’t thinking, she was doing. Her conscious, thinking brain was shut off. So she has to make stuff up when asked that question.

You’ve experienced this, it’s called the zone. Where everything just seems to happen perfectly as when it needs to be done. It is a blissful state and one of the main reasons you enjoy mountain biking enough to read this article but, you wish you could hit that state more often.

Another hard question is, “how did you do that?” Often, top athletes have trouble with this question because they don’t know exactly what they are doing and have trouble putting it into words. This is because skills are stored in our procedural memory, where a circuit is designed for each skill. That circuit is called the cortex-basal ganglia-thalamus-cortex loop.

The book Choke goes into great detail about this. I noticed this the first time I worked with Greg Minnaar. I was explaining a skill and Greg kept saying, yeah, yeah, yeah, that’s exactly what I do! You could tell he was astounded that I could break it down and put it into words. Greg executes most skills so well he has long forgotten or maybe never knew the mechanics of the skill.

You know what, Greg is very bright too! His good fortune is though he is bright in the IQ sense he also bright in the body sense (using his basal ganglia). He knows when to use his IQ (managing his career, businesses, and investments) and when to turn off that thinking brain and use his basal ganglia (all physical activities).

I’ve been a geek trying to be cool all my life. It all started one day when I was seven and came home really upset that I didn’t make the baseball team. My sweet mom trying to protect me said, “honey, your just not a natural athlete but, you are so much smarter than those boys, your IQ is blah, blah, blah ..”. Not exactly what this seven-year-old boy wanted to hear.

Looking back though there was a lot of truth in that statement. School was easy for me, I didn’t even buy textbooks my senior year of college, I just went to class and paid attention and got mostly A grades. Sports, they were a struggle though. I never passed the presidential fitness test (was often the slowest in the 50-yard dash) and in college, I learned that I had asthma.

So when it came to the two sports I actually did okay in, snowboarding and mountain biking, I knew I couldn’t out power the competition so I tried to outsmart them! Sometimes it worked a bit with strategy and “smarter” training programs but where it didn’t work was in the skills department. I tried to think my way through the skills.

Are you proud of your knowledge of skills? But, deep down you know that you aren’t always or perhaps are rarely doing what you know? That was me.

In 2007 I took a great motorcycle camp (American Supercamps) with the hope of learning more about bike handling. I was the only one who asked questions, out of 16-20 riders. When I asked questions all the other students just looked at me with that STFU look. They completely trusted the coach and just did what he said (lucky guys!). I had to know “why” before I would buy in, which, looking back was my problem all through my athletic career (or lack thereof!).

The athletes that just do what the coach says are the lucky ones, their mind doesn’t get in the way! Now, knowing why a skill works does help most of us buy in and I have spent the last 28 years helping students understand that why. However, my best students, aren’t focused on why it works. Once they felt a skill work that was all they needed, they practiced it until they couldn’t get it wrong.

There is hope for the rest of us though. We simply need to find ways to either shut off the over analyzing part of our brain or distract it.

I first experienced this in 1992 when my snowboard coach would yell multiplication problems at me when I was training. He said when I was solving problems I rode my best. Unfortunately, I didn’t truly understand it then, as a matter of fact, I was confused. How could being distracted be good?

That was before I knew about procedural memory. Once we have trained our procedural memory with structured practice (something I had plenty of as a snowboarder) when we shut off or distract our analytical brain our procedural memory takes over and we rip!

So far, the best way I have found to distract my analytical brain is to use music. I ride best with music at low volume (I have to be able to hear my tires, chain slap, and wind all of which give us cues to what is happening). My favorite riding song is the Gin and Juice cover by The Gourds.

I also practice meditation which also helps by focusing my analytical mind on my breathing, letting my body “just do”.

Your assignment is to drill, drill, drill the proper skills in (riding trail is not skills training as you quickly lose focus and return to any dominant habits you have (which are often, old ingrained bad habits)) in a controlled environment like an empty parking lot. On the trail work on shutting off or distracting your analytical mind and letting the drilled in skills take over.

Experiment, try singing, listening to music at a low volume, do multiplication problems, learn to meditate, anything you can do to let your procedural memory take over.

Do have a favorite way to shut off that overactive mind? Let us know below.

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

Shut that brain off and create your best ride yet!

 

 

 

dumb motorcycle camp guys asked zero questions

used to think I needed to know every little detail of how and why a skill worked to commit to it.

I have work with GM, very bright guy, was amazed I can but what he does into words so smarter than me because he knows when to use analytical brain and when to use body brain

For this article we have two brains, our “smart, thinking brain that solves math problems” and our “body brain” called procedural memory (book Choke?) when to use each… smart when stopped and figuring out a line, body while riding

Answers: meditation, music, distract the overthinking brain, math problems racing slalom  examples to prove my point but condoning these uses Doc Ellis , Wille Warren , Sutton,  ross rab, Jimi Scott

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

Mountain Bike at your best

Overcoming Fear When Mountain Biking (and using it to your advantage)

Overcoming Fear When Mountain Biking

Mountain biking can be anything from a really fun experience to outright terrifying depending on your skills, experiences, and perspective. Of course, skill is the number one factor in overcoming fear, imagine my students who race World Cup downhills and EWS races 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. Here are some ways to overcome fear with the skill you currently possess and ways to use that fear.

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, “Wow, that was scary!” 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.

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”.

3. Use your fear, it can be good! Listen to the fear, maybe it is trying to save you from a trip to the emergency room. 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!

5. 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!)

6. 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!

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

8. 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.

9. Use that fear to motivate you to improve! You know just riding your bike doesn’t improve your skill, practicing the correct, in balance, in control techniques with a focus on quality is the ONLY way to improve your skill. So spend more time practicing deliberately using drills and boost your skill level and confidence.

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.

Let me know about your fear. How is affecting your riding? Is it a good amount of fear? Or is your fear holding you back? Please comment below. Feel free to share this with anyone you feel could benefit from it. Thanks and create your best ride yet, Gene.