mountain bike better

Mountain Bike Stronger, Better, and Longer!

Skills are aren’t the only way to mountain bike stronger! While you need to master the non-intuitive skills of mountain biking to ride your best you also need your body to function at it’s best. Our hips generated most of our power on a bike! If they aren’t tended to properly they create most of physical problems as a rider. James Wilson linked to this rather insightful article on fixing movement dysfunction in your hips. Read the article to learn how to mountain bike stronger, better and continue mountain biking throughout your life. I encourage you to add the exercises to your workout/recovery/mobility routine. http://breakingmuscle.com/mobility-recovery/its-all-in-the-hip-5-steps-to-fixing-movement-dysfunction

Mountain Bike Stronger

Not only are your hips important for pedaling power, they help your corner better too! Three Time World Champion Greg Minnaar demonstrating cornering in one of our camps!

Enduro Camp

Mountain Biking, Make Skill Improvements Stick! Forever! Starting Now!

When mountain biking we often overlook crucial mental skills that help us use our physical skills better and more confidently. The mistake we will work on today I have nicknamed, “Riding with Fully Rigid Eyes”.

I came up with the name, “Fully Rigid Eyes” when I realized I was looking at the trail with the same “eyes” as I did on my first mtb ride in 1989! It was 1998, nine years later and my skill and my equipment was head and shoulders better than it was in 1989 but I was looking at the trail like I did on that first ride (on a fully rigid mountain bike)!

Let me explain the situation and how you can use this to help make your mountain biking skill increases “stick” and become much more confident. From 1994-1998 (dates might be off my a year) the first downhill race of the year for me was down the Porcupine Rim Climb (Starting at the Top of “Lazy Man’s and finishing by the stock tanks on Sand Flats road). I always walk the trails I race and memorize them (where I do EVERYTHING, where I brake, where I let off the brakes, where it get’s rocky, the lines I take, where I shift, where I sprint, etc.) and to help remember the track I make up names for each section (the fast section, the steep section, the wooded section, etc). At this race there was a rock garden which I called the “gnarly section” and on my hardtail with 1.5″ of fork travel up front and a 120 mm stem it was kind of gnarly.  However, by 1998 I had a 6″ travel full suspension bike, a 60 mm stem and my skills were much better than in 1994 (and way better than in 1989!).

On to the race! There I was, blasting through the “Gnarly Section” on my sweet Yeti/Lawwill Straight 6 with a big grin on my face. As I crossed the finish line after my first run it occurred to me, it isn’t gnarly anymore! At this race I always got a minimum of ten practice runs and the promoter gave us two race runs so by my race run in 1998 I had 50 practice runs and 10 race runs on that track! In that time I never crashed in that “gnarly section”. If you can make something 60 times out of 60 attempts, it must not be too gnarly! But, I was still calling it the gnarly section! What do you think I was thinking as I railed the corner before it and said to myself, “here comes the gnarly section”? If you are thinking I might of tensed up a bit and slowed down a hair you are right! Why? With my improved skill and way, way better bike it was easy know! So I renamed it, “that fun, rocky section”. On my next run, as I railed the corner before the “fun, rocky section” instead of tensing up and slowing down I relaxed and threw in a few pedals! Five seconds faster and I moved up from 5th to 3rd!

You can put this into practice and make skill improvements stick and increase your confidence in you and your bike! Think about it, on a scale of 1-10 my skill from 1989 to 1998 had gone from a 1 to 7 and my bike had gone from a negative 1 to an 8, yet I was still looking at the trail like I was on that negative 1 bike with a skill level of 1! Don’t to this! It is hard not to do this though, do you have a rock like the one in the short video below or a section of trail that you have never made before? Well, you probably have a name for it, something like, “that gnarly section” or “widow maker” or that “f’ing. f’ing rock that always screws me up”. Well, let say your skills improve (because you took a BetterRide camp!) and now you ride that rock or section of trail for the first time. You didn’t get lucky, you know exactly how you did it, “I looked at the rock, spotted my line, looked to victory, manualed and shifted my weight” (just like in the video below). Well, now is the time to update your reptilian brain and make sure it knows how much better you have become!

Walk up to the rock/section of trail that used to riddle you and say to yourself, “wow, for 3/5/10 years I couldn’t make it over this rock, now it is easy, simply look at the rock, spot my line, look to victory, manual and shift my weight and I’m over it.” Then ride it again to cement in that it is now easy for you. This is a crucial step to making improvements stick! Think about it, for nine years I looked at the trail with the eyes of a beginner yet I had gone from beginner to pro racer! Simply because I had not upgraded my self-image as a mountain biker (despite great upgrading my skills and my bike!) I was not allowing myself to have the confidence I should of had!

A word of caution, often men feel they have way more skill than they actually do (especially when they are between 10 and 35ish) which is why about 90% of emergency room visits for traumatic physical injuries are young males, so over confidence is bad! Make sure your skill has honestly increased and your weren’t just lucky!

 

 

Luck vs. skill, update self image, crucial skill (that you can can start working on now!)

Mountain bike racer Fred

Please Stop Hating on MTB Race Promoters! Like You, They Need Love.

“$100, that is way too much!” “45 minutes before the results are posted, who has time for this!” “Remember when MTB races were $35 bucks, what a rip off these days…” “$100, these guys are getting rich, I did the math …..”

First, no MTB race promoter is getting rich. Some who provide an amazing experience for their racers are doing quite well but shouldn’t they be doing well? Restaurant owners that provide great dining experiences do really well? Bike shop owners that sell you $2,800 carbon wheelsets and $10,000 bikes are doing well. Why shouldn’t race promoters be able to make a living? They are working hard to please you, shouldn’t they make more than $9 an hour?

Second, your math is wrong! On a three day weekend race with a $100 entry fee and 500 racers the promoter is not making 500 x $100 = $50,000 for three days work! He/she is grossing $50,000 for  two or three months work. Promoters spend months trying to find sponsors, dealing with awards, advertising, securing permits, marking courses, renting shuttle vehicles, dealing with USA Cycling, dealing with insurance, recruiting both paid and volunteer help, finding a timing company, answering thousands of phone calls and emails, dealing with upset people who PUT themselves in the wrong category, making sure their are enough porta-potties, marking the course/courses, watering the slalom track, finding shuttle drivers, running registration and i’m sure I’m leaving a lot out.

BetterRide racers tear it up at Sea Otter

BetterRide racer Cody Kelly wins the Sea Otter Dual Slalom, on the podium with legends Kyle Strait and Brian Lopes! Now the Sea Otter makes bank but, it takes a year to put on and has thousands of racers and spectators!

 

Third, gross income is way different than net income. Grossing $50,000 doesn’t guarantee making even $10 an hour. there are A LOT of  expenses in putting on a race. Insurance, advertising, timing, porta-potties, medics, USA cycling fees, permit fees, medals/awards, employees, renting/buying a PA system, re-bar posts, finish corral scaffolding,  …, again, I’m sure I’m leaving a lot out.

I hope I never see another rider on a $7,000-$10,000 carbon bike complaining about an entry fee! You should be complaining about the $7,000 bike not the person working his tail off to provide you with a fun and fair racing experience. If you feel it is too expensive, don’t race, you have a choice.

Now, if the race is really poorly run, that can be frustrating and then I understand complaining but it rarely helps (usually just makes you more angry to complain). Instead of complaining, take a deep breath, relax and offer the promoter a solution, “man, I know you didn’t anticipate this many people but if you can open up another registration line I (or my husband/boyfriend/wife/mom/sister/brother/teammate/s, etc) could help out for an hour/day.”

 

 

 

Mountain Bike Crash

Mountain Bike Crash, Coming Back From An Injury

Coming back from an injury, mountain bike crash or setback

I have gotten a lot of emails about this tough mental process and so far this year we have had six student cancellations because they injured themselves less than a week before their camp!  I think this is an area where many people struggle, certainly for me I have had a mountain bike crash or two (okay more like 10!) that effected my performance for months. (Most of the following was written in 2008, I have updated and edited it)

In the middle of writing this I wrecked, hurt myself pretty good and three weeks later (last weekend at the Colorado State Championships) I came back from it. This ordeal reminded me of a big point I almost left out. Those of you that have taken a camp from me know that I stress focusing on what you want to do, not what you don’t want to do. Well, my first run back (my first ride after three weeks off the bike was downhill practice at a race) I was a little worried that I might not be completely healed and didn’t want to re-injure myself. With this mindset I was thinking and focusing on not falling! After two sketchy runs I realized what I was doing and knew that my focus on not falling was hurting my confidence and making me focus on falling (the brain has to think about falling to “not fall”). I switched my focus to “ride my best and have fun” (which has nothing to do with falling) and my next three runs were better and better each time. This is a crucial step in coming back. It may be hard but you must focus on what you want to do, which is ride your best. Focusing on what you don’t want to do continues your focus on the negative which continues to depress your confidence. This is a vicious circle which is hard to break out of but it is very important if you want to overcome a setback.

“I have failed a lot more times than I have succeeded” that piece of wisdom comes from Michael Jordan. I will certainly agree with that, in my thirteen years as a pro racer I have won only two races. At the NORBA Nationals in the 1990’s only the top 70 pros qualified for the final, I finished 71 in the qualifiers four times and 72nd twice, ouch! In 2003 I had a frame snap in half while doing about 40 miles an hour at Angel Fire, that really hurt, four broken ribs and the wind knocked out of me. Events like these can quell your desire to ride or fire you up to learn from the event and try harder. How you deal with adversity is up to you and since you have sought out instruction I will give you some ways to overcome frustrating experiences and use them to become stronger.

Crashes, setbacks and mistakes are part of the learning process and can actually be a big step towards improving. The first thing to do is find the cause of the set back and determine if you were at fault or not. In the frame breaking incident I was definitely not at fault but in the qualifying 71st races I was at fault. As friend and fellow competitor Alex Morgan said, “Gene, for guys like us the qualifier is the race”. He said this because he saw me coast the last straight into the finish (to save energy for the final run) and two or three pedal strokes was all I needed to have finished in the top 70 and gotten a final run. Easy fix, next race treat the qualifier as a race and do my best.

If the mistake/crash was your fault fix the problem and then tell yourself, “well I fixed that problem, that will never happen again” and go back to having fun. If you crashed because you were over-trained, get some rest and prepare with more recovery for your next ride or race. If your mistake happened because you lost focus (the most common cause of wrecks), mediate and/or use imagery to improve your focus. Find reference points to keep your focus in that section of the course.

Sometimes the problematic event wasn’t your fault (like when my frame broke). In situations like this fix the problem (in my case I got a new, stronger frame) and again consciously put the problem behind you “well I fixed that problem, that will never happen again”.

Both of the comebacks strategies above require reprogramming both the conscious and subconscious brain. You have to literally replace fear with confidence using repeated logical reasoning to overwhelm your negative thought pattern.

Sometimes it is a series of mistakes that shakes your confidence or it just seems like dumb luck, such as when you you crest a hill and a big rock has rolled into your line. You see the rock but it is to late to change your line so you hit it and flip over. I hurt my leg pretty badly when this happened to me in Big Bear a few years ago. To over come this fall I used a combination of therapies, I used a “past history search” and imagery to rebuild my confidence. A “past history search” is simply remembering the times you rode successfully and confidently. I did this while imagining the drop where I flipped over at Big Bear. In all my previous runs I had nailed that section so I “rewound” my imagery and played the wreck over in my head. The first couple of times I visualized cresting the hill, seeing the rock and flipping over but then tucking and rolling without getting hurt. This made me feel a little better and more relaxed. Then I imaged seeing the rock, steering around it and making the section and could feel my body relax and my confidence start to return.

A past history search is a great confidence booster anytime you are feeling down, no matter what the cause. Sit back in a comfortable chair, close your eyes and relive your best moments. This will restore your confidence and really make you feel good about yourself.

 

How do you get your confidence back quickly, in the middle of a ride or race? A state change, forcing a smile, puffing your chest out and standing tall are simple ways that help regain confidence quickly. As is a little positive self talk, “that wasn’t like me, I am a really skilled rider, I have been riding really well, I am going to get back on my bike and ride like I own the trail!” These two methods combined can be very powerful.

Anchoring a performance cue is pro-active and powerful way to control your confidence a

Mountain bike crash

BetterRide student Jen Hanks knows about coming back from a setback, she came back from cancer!

nd help you quickly overcome setbacks. A performance cue is a short phrase and/or physical action (such as touching your thumb and middle finger together) that is associated (anchored) with a physiological state, feeling or emotion.

To anchor a personal cue you use a past history as mentioned above and add a few steps. Sit back in a comfortable chair, close your eyes and relive your three most confident events/moments of your life. When you won the spelling bee, conquered “widow maker hill for the first time”, finished your first race, won for the first time, etc. As you are reliving these moments really feel the emotions you were experiencing at the time, feel your back straighten as you proudly look out into the crowd. Feel your face flush as you can’t hold back a happy, satisfied grin, truly relive those moments. When you are feeling the positive, confident emotions created by reliving these moments “anchor” those emotions by doing the physical action you have chosen and/or repeating the short phrase you picked. With repetition you will anchor the feeling so strongly that by simply saying and or doing your performance cue you immediately enter the state that you have anchored.

Lastly, if you aren’t injured, remember to laugh, you are human, you make mistakes, big deal. Marla Streb put it best when I was trying to console her after a poor performance. She said, “Gene, its only a bike race, it not like we are saving lives”. That is good perspective.

“A champion isn’t someone who wins all the time. A Champion is someone who can suffer great adversity and come back to win again”

Yes, no matter which of the above methods you use it will take work but all things worth having (like peace of mind) require work. Knowledge is worthless without action!