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BetterRiders Dominate Mountain Bike Enduro Race!

Enduro racing is the fastest growing discipline in mountain bike racing as it is accessible to all mountain bikers and most closely resembles what most mountain bikers do for fun. Usually consisting of a big cross country ride with only the more fun and mostly downhill sections timed Enduro racing puts equal emphasis on fitness and skills. Basically, enduro racing resembles a big group ride with friends. So far, at least in the US BetterRide camp alumni are dominating it!

Ross Schnell and Joey Schusler on top!

The first Big Mountain Enduro race of 2013 was the weekend of June 14-16 at Angel Fire Resort in New Mexico. With big names from downhill, cross country and four cross all aiming to win the pro fields were stacked! Olympians, world champions and national champions in cross country, downhill, super-d and four cross were all aiming to come out on top. The pro men’s finish was tight with the top five racers separated by less than two minutes over nearly an hour of timed racing. Just outside of the top five in sixth place was Olympian Jeremy Horgan-Kobelski, just 10 seconds ahead was Nate Hills in fifth who was only three seconds behind Chris Johnston who earned a fourth place finish.  In third place, one second up on forth place was veteran super-D and cross country champion Mike West who was 52 seconds back from second place finisher and BetterRide Camp alumnus Joey Schusler and the winner, just 36 seconds ahead of Joey was Ross Schnell, also a BetterRide camp alumnus.

The women’s pro class was also close with Sarah Rawley in fifth less than 5 seconds behind Jill Behlen in fourth. In third was World Champion Heather Irmiger with Krista Park in second and winning the race was by over two minute was BetterRide Alumnus Kelli Emmett!

It is exciting to see this new, accessible mountain bike racing discipline and equal exciting to see athletes we have coached dominating it! Congratulations to Kelli, Joey and Ross for their outstanding efforts!

Mountain Biking is an Offensive Sport

A Key to Riding Your Best! By: BetterRide founder Gene Hamilton

A real key to mountain biking at your best is to always be on the offense. Defensive riding gets you hurt! When you are on the offense you are riding at the limit of your abilities which improves your focus, coordination and allows you to reach the “flow” state. On the other hand, when you are riding defensively (thoughts like, “oh, don’t crash here”, “wow, this looks slick, don’t slide out”, “whoa, this is scary and steep, just don’t crash”, etc.) you are much less coordinated and actually focused on what you don’t want to do, crash!

One way to always be on the offense is simply focus on what you DO want to do. Thoughts like, “get to the bottom of this fun rocky section as smooth as I can”, “rail this corner as fast as I can”, “stay balanced and in a neutral position on this loose decent”, “climb this loose rocky hill like a billy goat, in balance and looking past all the obstacles”. These type of thoughts lead to confidence and riding at your best.

What do you do when you can’t focus on what you want to do? The trail is too steep, too exposed, too loose or just plain too scary for your current skill set. Get off your bike and walk! Then figure out what scared you and take baby steps to improve your skill and/or confidence. 50 feet of exposure on a narrow trail scares you, walk it and then find a trail with six feet of exposure and get comfortable on it. Then work your way up to 50 feet of exposure using small steps. Taking a giant leap over your comfort zone never turns out well. If you make it you just feel lucky, no increase in confidence and if you crash your confidence will decrease.

Challenge leads to the “flow” or “zone” state. That state of being when you are in the moment and everything seems to happen with ease. Reaching the state of “flow” is a big reason we ride but it is often hard to attain. In his book “Flow” Mihaly Csikszentmihalyi explains that one thing that must be present to reach the flow state is challenge. He explains that it must be a strong, but reachable challenge. Not enough of a challenge and your mind wanders, too much of a challenge and you get scared. Pick challenges within, but at the top of your skill set. The challenge can be to simply ride certain trails, be faster than before, smoother, use less brakes, etc. I have found that most of my crashes and mistakes have happened on an easy section of trail right after a hard section. I simply relaxed and lost focus when the trail got easy and suddenly was on the ground. Has this ever happened to you?

Here are a couple of examples from my own riding experiences:

 

Beginning of steep section on Horse Thief Bench (photo from mtbr.com)

During the Fruita Fat Tire Festival I led a group of riders on Horse Thief Bench trail. The entrance to the bench is steep, rocky and has a couple of big ledges, most people hike their bikes down. At the bottom of the entrance shoot the trail is flat and easy for a few hundred feet. The group I was leading wanted to see me ride it so off I went down the entrance shoot. Having lived in Fruita for four years I knew this section well and floated down it. As I got to the bottom I saw about 20 riders cheering on my effort! On the flat and easy section, feeling proud of myself and patting myself on my back for such good riding I hit a rock and flipped over right in front of those 20 riders and my group behind me. Now they were in disbelief, looking at the rocky trail I had just rode and looking back at the beginner trail I had just endoed on. I think I said something like, “I am a professional, don’t try this at home”. The funny thing is similar wrecks and near wrecks have happened too many times as I have gone from offensive to not focused or defensive.

Endo on Horse Thief Bench, this was beyond his skill set. photo courtesy of Time Piece Films

Wow, those photos are great testimonials to the importance of dropper posts! Had Rob, above lowered his seat he might have pulled that off!

Years before my crash I was heading to a race in Brian Head Utah and I stopped in Moab to pick up my friend TJ to come race with me. I was feeling really confident after practice and knew if I rode my best I should win (which would make this the second win of my pro career). Well, my run was amazing and I remember thinking to myself, “that run was amazing, no one could beat that, just make it through these last to corners and you have won”. Well, TJ beat me by a tenth of a second, for his first pro win. Now, to get that point (two corners before the finish line) was I thinking “just make it through these corners” or was I thinking “smash these corners, crush this track, attack!”? Yes, I was thinking attack all the way down the course, until the last two corners. Did I make it through those corners? Yes, but I slowly made my way through those corners. Had I attacked those corners like the rest of the course I would have won for sure, but by backing off I cost myself the race. I have seen great racers loose focus and crash in the last corner so many times, they simply switched their focus from attack to, just make it without crashing and down they went.

 

When Greg Minnaar demonstrates cornering in our camps he attacks them!

Always focus on what you want to do and always ride on the offense! As a matter of fact, stop riding your mountain bike and start driving your mountain bike. The word “ride” is passive, we ride roller coasters and amusement park rides, the ride is in control. The word “drive” is active, we drive cars, trucks and go-karts, we are in control. Drive your bike with authority.

How To Use Your Imagination To Mountain Bike Better!

How to mountain bike article by BetterRide founder Gene Hamilton

Your imagination is more powerful than you think it is and it can help you greatly improve your mountain bike skills! As a young snowboard racer I thought that the strongest/bravest/most naturally athletic person won, imagery was hocus pocus bs! Turns out, imagery is one of the most powerful learning tools that you are equipped with. Fortunately as a mountain bike racer I started to use imagery and it played a big role in helping me to not only mountain bike better but also consistently perform at my best.

If you are one of our skills progression students you know how much we stress imagery and have read the article I wrote on imagery. If you haven’t read the article or are still doubtful of the benefits of imagery please watch this short video and read the article below! (recommended by BetterRide student, Gregg Austensen)

Imagery article:

USING IMAGERY (VISUALIZATION) FOR MOUNTAIN BIKE RACING SUCCESS

Imagery or visualization is a great way to improve your riding and/or racing. Imagery has been proven in many studies to be more effective than actual practice in improving skill in sports. When using imagery you have no fear, can practice absolutely perfectly, can practice without fatiguing and simply rewind and correct any mistakes. Other than the fact that you won’t be physically tired from imagery your body can not tell the difference between imaging and actually doing. Consistent imagery will make a bigger difference in your riding than actually doing the drills I teach if you spend 20 minutes twice a week working on it. So add 40 minutes a week of imagery to your training program

Imagery can also help you improve and keep a positive attitude when weather or injury prevents you from riding.

I’m sure you have noticed that the most skillful or strongest rider doesn’t always win. This is because at the higher levels of competition most competitors have about the same skill. Winning races is a mental war and often a more prepared, focused and confident competitor will beat someone with slightly more “skill”. I have a few friends who are amazing bike handlers, definitely better bike handers than I, but I usually manage to beat them on race day. The key to winning any competition is being able to have a “peak” performance during competition. Consistently performing at your peak is easier said than done. One way to improve your consistency is to imagine or “visualize” you runs. Imagining is a very important skill and just like any other skill the more you practice it the better you get. If you haven’t imagined before or your imaging needs some improvement work on the information below.

What to Imagine (this isn’t just for racers if you don’t just substitute the word ride for race in the exercises below).

1. How you feel mentally in the start, during the race, as you cross the finish line and when the race is over: excited, strong, confident, fast, elation after winning, etc.

2. How you feel physically at the start, during the race, as you cross the finish line and when the race is over: muscles relaxed your breathing, lactic burn in legs, steering and balance movements, absorbing shocks, etc.

3. What your eyes are focusing on when you are at the start, during the race, as you cross the finish line and when the race is over: looking ahead, reference points, course conditions, etc.

4. What you hear (or don’t hear) at the start, during the race, as you cross the finish line and when the race is over: wind rushing by, crowd noise, bike noise, and announcer screaming that you have just taken over the lead! (I recall Myles Rockwell saying that he imaged the announcer saying that prior to winning the Kamikaze years ago), etc.

5. Imaging can also be used to master a new skill and break bad habits. To do this imagine doing the particular skill perfectly using both first person and third person views. Start by imaging riding on a easy, predictable surface such as pavement then an easy trail, working your way up to doing it on a challenging section of trail.

How to Imagine

1. Imagine from 1st person, you are actually racing the course.
2. Imagine from 3rd person, you are watching yourself.
3. Imagine flawless runs, if you make a mistake back up and correct it.
4. Imagine in slow motion to learn new skills or master a difficult section.
5. Always imagine positive performances, feelings and thoughts.

How to Get Started

1. Imagine riding the 1st “section” (the 1st fourth or fifth of the trail, start new sections at major changes in terrain) of your favorite trail. Practice until your experience everything you experience on an actual run. For skills work on one skill three times then work on another skill three times (use the rule of three when visualizing too)

2. Start adding sections until you can imagine an entire 5-6 minute run.

3. Time your imaging sessions and compare their times to actual times on course. If your imaging is faster than real life you may being using to few reference points (physical features such as big rocks, stumps, ruts, or trees that you use to keep your bearing on the course (more on the use of reference points in my course inspection article) and skipping parts of the course or you might not be imaging all the steps it takes (braking, shifting, pedaling, jumping gaps) to get down the course. If your imaging is slower than real life you either have too many reference points and you’re getting bogged down on details that you don’t notice when racing or you don’t have enough RPs and are getting lost on the course. Figure out why you are not getting similar times and make corrections so you can image a perfect, fast race before race day.

Don’t be discouraged if you struggle with this at first. Imaging is a learned skill and gets better with practice. Mastering imagery will greatly improve your riding and/or racing.

Did You Set an Intention For Your Ride?

What is your Intention?

As you know, (if you have taken a BetterRide camp) we always tell our mtb students to ride with a purpose; “I am going to work on braking before the turns.” “I am going to focus on keeping my weight on the pedals.”  Well, I just realized that these purposes are sub-goals or process goals (smaller goals we use to reach big goals). I still recommend that you ride with a purpose, but recently in a yoga class I learned a more powerful tool for improving your riding!

I’m not very good at yoga (though I’m getting much better with practice) and don’t love it the way I love mountain biking, I do it mostly because I know it helps me mountain bike, snowboard and surf better. Yoga has taught me a lot of lessons though and I apply those lessons when doing sports. In yoga classes the instructor will often ask each student to set their intention for the class. The instructor wants each student to set a big goal, such as staying in the moment or finding inner peace, what they will gain/takeaway from the class. This allows the student to get more out of each class and definitely helps me. Yesterday, while surfing I found having an intention helps in sports too. I caught the best wave of my life thanks to setting an intention!

The toughest parts of surfing for me are actually catching the darn wave and then standing up in good body position. With my snowboard background I am actually a decent surfer if I manage to catch a wave and stand up. So my purpose is usually either, “catch the wave” or “pop up”. Well, yesterday the waves were perfect for learning and I caught more waves and popped up more than ever before, but my rides were short and uninspiring. The tide was going out and the reef was getting dangerously shallow so my coach said, “Gene, this will be your last wave so ride it as far as you can.” Bam! I had an intention, ride my wave as far as I can. So I paddled hard, caught the wave, popped up and had the best ride of my life!

 

My Cousin Michael Dropping in at G-Land

As I was walking back on the beach I realized why my previous waves were so short, I had exceeded my purpose/s! Since I struggle so much with catching the wave and popping up I had no plan for what to do after I popped up. My intention gave me a clear plan, “ride as far as you can”. To do this I had to use a lot of skills or specific “purposes” I have worked on since my first surf camp; looking ahead, staying relaxed, bending my knees, etc. It was my intention that allowed me to access all of these skills, as I had to use all of them to ride that wave so far. Having that intention also allowed me to forget about the two purposes I had spent the last days focusing on (catching the wave and popping up) since my intention was the longest ride possible catching the wave and popping were givens! I wasn’t worried about either, allowing me to just do them!

How does this apply to you as a mountain biker? We need to understand the difference between an intention and a purpose and sometimes have a purpose and other times focus on your intention. I didn’t see the difference between the two before. “Riding as smooth as I can” is a great example, I used to tell students that this is a great purpose yet in reality it is an intention. Riding as smooth as you can requires a lot of separate skills or purposes, relaxed grip on the bars, weight on the pedals, elbows up and out, chest down, chin up, relaxed ankles, looking ahead and working with the trail. When you set the intention of being as smooth as you can be you will do all the skills required to be smooth. If you find you aren’t riding smoothly, you can analyze why (“darn, I’ve got the death grip on my bars”) and set a purpose to help you reach your intention, (my purpose is to relax my grip so I can be smoother). Setting your intention allows you to focus on the big picture, what do I want to get out of this ride? While having a purpose focuses us on a small piece of the big picture.  So, when you are not working on a specific skill, set an intention for your ride!

Some great intentions for mountain bikers:

- I am going to ride as smooth as I can.

- I am going be in the moment.

- Today I’m going to just relax and have fun on my bike.

- I’m going to be as efficient as I can be.

- I’m going to ride as fast as I can. *This one is tricky! Often this focus can make us tense and we start trying too hard. If this is your focus, time the ride and compare the time to being smooth on the same course, you might find being smooth is faster!

- I’m going to let go of all the tension in my body.

- I’m going to let go of all the tension in my mind.

- I’m going to take my time to stop and appreciate this beautiful day/trail/mountain/view etc.

Set your own intentions and let us know about the ones that really had a positive impact on your riding. This really, really helps you focus and improve your mental game on the bike!