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Mountain Bike Crash

Mountain Bikers are Athletes, Act Like One!

Many “casual” mountain bikers and even some racers don’t feel like they are athletes. Well, I have news for you, mountain biking is an athletic sport, so mountain bikers are athletes and you should act like one. Acting like an athlete will make you safer, give you more control and allow to ride faster and more efficiently!

I get some form of this question once or twice a year from a student, “How do you prevent your quads from getting tired and burning on long descents while standing the whole time?” This always makes me smile, just because of how one of my coaches replied once when asked this question by a student.

He bluntly replied, “mountain biking is a sport, you need to be in shape an athlete to do it”. While he is right he could of been a bit kinder in his reply.

As I stress in my camps, mountain biking alone is terrible for you (physically), you need to add sound strength and mobility training to your riding. Yes, mountain biking is wonderful for your heart, lungs and some muscles in your legs but it causes imbalances (by working a muscle but not the opposite muscle). Your quads get really strong but your hamstrings don’t get much of a workout which puts uneven tension on your knees, which can lead to knee problems and an extremely tight IT band, causing major problems. Most riders favor a “forward foot” when standing and costing, working your trailing leg and forward leg much differently leading to hip and back problems, etc.

Mountain Bikers are Athletes, Act Like One!

Mountain bikers’ IT Bands are notoriously tight!

 

Many riders think riding is enough and lifting weights will add weight and/or feel they don’t have time for it. Mountain biking is very physical and demands a stable core, coordination, strong legs and reasonably strong upper body , unfortunately cycling does little by itself to strengthen our bodies and keep our bodies functioning well so we must add strength training to perform at our best and stay safe (muscles protect us in crashes).

Yesterday I did ten 7-9 minute downhill runs then one 3,500 vertical foot 20 minute descent, all standing and yes, I was tired and a little sore but I feel great today. It was first my first lift served downhill day of the year and I expected to get worn out quickly and not be able to do top to bottom runs (how I felt last year) but working out this year saved the day!

Sarah Kaufman on her way to 2nd place!

Maintaining good body position requires a strong and mobile body! Sarah Kaufman in great position!

My back had been giving me trouble the last few years and I quit working out, at first I felt OK on the bike despite not working out, probably the lingering effect of working out for years. A few months after I stopped working out I noticed I couldn’t do a five minute descent without my quads cramping up a bit and I couldn’t make some climbs I used to make.

This winter I finally found some exercises that got my back feeling much better (more on them in a future blog) and I started working out again. At first I didn’t notice much (probably because you don’t gain strength quickly) but in the last few weeks I have been stoked to be able to hang with friends who last year would simply ride away from me!

Downhill riding at Deer Valley yesterday was the best I have felt on a downhill bike in years, despite being the first day this season actually riding downhill trails! I’m over the moon excited right now because I feel like I’m forty again!

Enough about me, how does this help you?! I HIGHLY recommend you find a qualified strength and mobility coach and start working out! No, you won’t bulk up but you will become stronger, more confident, faster, more efficient and much safer on your bike!

* Stronger/faster: James Wilson explained this to me years ago. He said something to the effect of, “… you are  right, by riding hard, pushing big gears up hills and doing intervals you will make your “engine” much more efficient. You will take you 1/8 horse power engine and get it running at 90-95% efficiency. However, if you workout and turn that engine into a 1/4 horsepower engine you can run at 50% efficiency and go faster with less perceived effort.” That really drove home the power of working out! Over the long term (that was 11 years ago) this advice has proven to be so true as I had one of my best seasons as a pro downhill racer when I was 40 years old!

* Safer: Many crashes happen when the rider is worn out. Why, being tired leads to bad habits, like sitting down while descending and sloppy control as your arm strength and coordination fades. Also, muscle makes great padding! A strong, limber rider is much less likely to get injured in a crash as a frail, weak rider.

* More Efficient: A good strength training program works movement patterns, not just muscles! A few years ago I worked out really hard in the gym and was surprised to have a personal best time on a climb the next day. I thought I would be worn out but instead climbed stronger than ever. When I asked James about this, he said that I had strengthened not only my muscles but my bodies ability to “fire” that movement pattern so, Of Course I climbed faster.  This phenomenon has happened many times since and it still blows me away.

What to work on:

Mobility/Stable Core: Years ago when I was a snowboard coach I was introduced to the idea of “effective strength”. There is a big difference between the strength one can produce pushing weight and the strength one can produce doing something that requires strength, mobility, balance and coordination. To ride our best we need “effective strength”! An example of this is doing squats instead of using the leg press machine or “leg sled” at the gym. With a squat you are not only working your quads, you are working the every muscle needed to produce that motion, including stabilization muscles and your core. When using the leg press machine you are bracing yourself against a solid platform and pushing away mainly working your quads (not your hips, gluteus maximus, core and stabilization muscles). When riding a bike we don’t have that solid platform to brace against and have to create that platform with our core and stabilization muscles. We Create that platform by creating a stable core.

Strength: All body strength and movement strength. We want to strengthen the movements we use when pedaling, absorbing shock and controlling our bike. This requires a well thought out, mtb specific workout program and the help of a personal trainer to make sure you are executing the program correctly.

You don’t have to bulk up, a good strength training program will pay HUGE dividends on the trails and allow you to effective use the skills I teach. So first, learn to ride a bike in control and in balance then invest in your body so you use the skills longer and more consistently.

 

 

mountain bike coaching

Mountain Bike Coaching, Are you Wasting Your Money?

Mountain Bike Coaching, Are You Wasting Your Money?

I have uber-students, they take every opportunity to learn more about riding. They take a three day camp from me, three day camps from other coaches, 2-4 hour clinics from other coaches, etc. They ask me all kinds of great questions, they go online and participate in forums on mountain bike skills, etc. These students are stoked on learning and I love their enthusiasm! Sadly, most of them haven’t improved nearly as much have they could have with the amount of time and money they have invested in their riding (from me, and/or all the other coaches).

Now, don’t get me wrong, they possess a ton of knowledge, often jumbled and contradictory knowledge but there is a lot of knowledge stored in their big brains, “look at the big brain on Brad!” (Pulp Fiction quote) So, why are they wasting their money on that coaching (including my coaching)? They are wasting their money because they keep looking for that next piece, the little piece about cornering that is going to make them finally corner like Aaron Gwin, or wheelie like Robbie Root! The thing thing is, there is no little piece they are missing.

What they are missing is mastery of the core skills. The core skills that I and any other coach that is an actual coach taught them! Dan Millman (World Champion Gymnast, coach and author of “The Inner athlete”, Body Mind Mastery” and The “Peaceful Warrior Series”) state’s, “Athletes’ problems with learning or improving their skills are tied to weak fundamentals. To raise athletes’ potential you need to rebuild their foundation for success”. Famous Alabama Football coach Paul “Bear” Bryant would tell you the same thing as would all US Team Coaches (US Skiing, Tennis, Soccer, etc).

I understand, we want more! More skills, more $1,000 rims that make the trail feel rougher (whoops, different blog topic ;) ) more little “tips” that will finally get us where we want to go!

The problem is, they (the uber-students mentioned above) may understand the fundamentals, and probably do them a fair amount of the time but, they are not doing them all the time!

They haven’t mastered the basics from their first 3 day camp with me. What they are missing is mastery of the core, fundamental skills! Which means when the trail get challenging their lack of mastery shows as they make mistakes and/or revert to old, bad habits.

Watch Greg Minnaar and/or Aaron Gwin (or any other top 10 World Cup downhill racer) what “advanced skill/s” are they using? None! They are just executing the basics flawlessly. Watch them through a gnarly rock garden, their head isn’t moving, watch Aaron Gwin or Minnaar in a corner, they are simply executing the basics, flawlessly.

Mountain Bike Coaching

Greg in 2010 at Fort William, centered, balanced , fast and consistent nothing fancy here, just executing the basics!

Are they also doing a little “thing” or two that maybe aren’t basic, fundamentals? Yes, but they are little things! Do those little things help Aaron Gwin win? Yes, they do. (the top three pro men were separated by less than a second in the last World Cup in Cairns, AU)  Will those little nuances help someone who rides at 80% or less of Aaron Gwin’s ability, NO! Why? Did I mention Aaron Gwin executes the basics flawlessly?!

There is hierarchy to skills and the fundamentals are the most important, advanced “little things” don’t work on a flawed foundation!

“What about in bermed corner, what is the difference in technique in a berm corner vs a flat corner Gene?” I get some version of that question almost daily and the answer for most riders/racers is, “nothing, if you aren’t looking through that corner” and nothing if you are going faster than that berms ability to help you (all berms aren’t created equally). (for the actual differences in bermed vs flat corners check out my next blog article)

In all “mature” sports (sports that have had coaching for 30+ years and top athletes make a good living in) such as ski racing, football, golf, tennis, basketball, etc.. The top athletes spend 80-90% of their time deliberately practicing their sport (doing drills with a focus on quality, not quantity) and only 10-20% of their time actually doing their sport. Football great Jerry Rice spent 99% of his football related time practicing and only 1% playing (as referenced in the book “Outliers”).

In those more “mature” sports athletes spend years/decades practicing the basics five to six days a week. Once they have truly mastered the basics they start adding in the more advanced skills to their practice but, the bulk of their practice continues to be the BASICS, everyday, using drills that they “mastered” 5-15 years ago.

The majority of us need to focus on the basics (that will make us 20-100% better) and get them wired before we work on the little nuances that might make us 1% better.

Are you honestly looking ahead 100% of the time? Looking past the exit of every corner? Always cornering in perfect body position? Are you always returning to a centered, balanced, neutral position after every rock garden, jump, drop and obstacle? If your answer is a resounding yes, then it might be time to add the little 1% skills to your foundation training.

Until then, work on mastering your foundation, your time spent/reward ratio will be much higher than working on skills you lack the foundation to execute.

Dirt Magazine to 2009 Pro 4x and Jr. Cat 1 Downhill US National Champion Mitch Ropelato (now on Specialized Factory Team) in a interview in the Oct. 2009 issue: Dirt Magazine: “You seem to be able to turn amazingly, what do you put that down to? Got any special tires on there?

Mitch Ropelato: “Ya, Gene Hamilton is to thank for that, I took is clinic last December in Bootleg Canyon and he was able to show me the correct technique I needed to pull them off.”

Mitch cornering back in the day, notice his vision and body position. Thanks to Decline Mag for the photo.

Mitch cornering back in the day, notice his vision (looking way past the exit of the corner) easy to talk about but takes a lot of quality practice to master). Thanks to Decline Mag for the photo.

That was after 1 or 2 “basic camps” with me. Mitch understood that he didn’t need to know more, but that we needed to know better. He did is drills, religiously! Mitch didn’t say, “now I know this, time to find something new”. He said, “now I know this, time to master this”.

Mitch went on to take a total of five basic camps, and then my downhill race camp and some private lessons (where I still focused on having him execute the basics). Can you corner like Mitch? If not, time to work on the basics!

Look, I could make a fortune if I offered basic, intermediate and advanced camps and sent students down the line through my series of three, three day camps but I’m in this to help people, not pump them up and lie to them. You don’t need an advanced camp, you need to master the basics.

Stop searching and wasting your money looking for “more” and focus on “BETTER”. I’m sure your favorite coach would love to continue to coach, critique and work with you on the basics instead of trying to coach you some little nuance that you lack the foundation for.

Master the fundamentals and you will reach your potential as a mountain biker! Keep trying to figure that “magic piece” that you are missing and you will never reach your potential.

 

do what scares you

Fear While Mountain Biking is Good, Part 2

Fear While Mountain Biking is Good, Part 2, You Can’t Out Think Fear (Read part 1 here: http://wp.me/p49ApH-1dx )

Fear is a powerful and often misunderstood emotion that has some effect on every mountain bike ride we do. The fear we ALL experience while mountain biking varies greatly in intensity from rider to rider and from trail to trail. Most riders think of pro downhill racers as fearless but in my 17 years of coaching them and 20 years of being one I have found that even the fastest pro downhill racers experience fear, on beginner trails! So the idea of “No Fear” is comical at best, we all experience fear and it isn’t always a bad thing, fear can save us from injury and keep us from doing things we aren’t skilled enough to do. On the other hand, fear that is not in proportion to the risk we are taking can really mess us up! Too little fear and we do things over our head and get hurt! Too much fear and we question our ability and end up not riding or crashing on a section of trail we are capable of riding smoothly and in control. There are a ton of macho guys reading this right now saying, “Not me, I am fearless!”, please, anyone saying that needs to ride a world cup downhill track or the new Redbull Rampage site! Do some people experience less fear than others? Of course, that is why I and thousands of other mountain bikers have ended up in the emergency room! We either didn’t experience the appropriate amount of fear or charged in despite the fear. Fear that keeps you from riding Cam Zink’s line at the Redbull Rampage is good! Fear that keeps you from riding a section of trail you honestly have the skill to ride in control is bad. The worst two kinds of fear for a mountain biker are  minor fear, where you keep riding but are too concerned with your own safety to ride at your best and fear of failure so you don’t even try.

I’m well known for my intense curriculum featuring perfect practice using drills in a safe, controlled environment (often a paved parking lot) and then applying those skills on trail. I have noticed a pattern that happens in all of our camps regardless of our students’ age/experience/perceived skill level, even at our downhill camps at Bootleg Canyon with pros like Cody Kelly and Luca Cometti, students do our cornering drills really well on pavement then not so well on dirt (at first, which is why drills are so important)! At Bootleg Canyon we use Girl Scout for our on trail cornering practice, the easiest trail on the mountain. Watching our students practicing deliberately on pavement (photos) I am always impressed by how quickly they catch on to correct cornering technique. Then we head over to Girl Scout and they aren’t doing what they were just doing in the parking lot, they look totally different. Why do they go from executing the skills well on pavement to not so well on dirt? Fear! No, pro downhill racers aren’t scared of Girl Scout Trail, but they are more concerned about their safety than they were in the parking lot. Even on a beginner trail there is not as much traction as the parking lot, there are rocks to avoid, bushes on the side of the trail, penalties for mistakes. This concern for your safety (fear) distracts you and hinders your performance.

Fear While mountain biking

BetterRide camper Rick practicing his cornering skills! Look at that outside elbow, up and out where it should be.

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. Not a “scary” trail but he isn’t as sharp as in the parking lot. He needs to look a little further ahead and lead with that outside elbow like he did on the pavement.

Fear is stored in your “Lizard Brian” or “Reptilian Brian”, part of your brain stem where instincts and action occurs WITHOUT thought. Have you ever noticed that sometimes, despite knowing that you are supposed to do something (like look ahead) you don’t do it on trail? Have you ever driven home and upon getting home said to yourself, “how the heck did I get home?” That is because knowledge and your “thinking brain” don’t help you do, doing comes from the same Lizard brain where fear is stored, and doing is similar to being on autopilot, your body just does what the autopilot makes it do. This creates a problem as your conscious, thinking brain wants one thing (to float over that rock) while your Lizard brain wants something else, usually to protect you (get off your bike and walk over the rock). As you probably already know, when it comes to riding your mountain bike the lizard brain always wins! (On side note this often why you might know exactly how to do something yet still can’t do it.)

How do we get our Lizard Brain/autopilot and conscious thinking brain to work together? Drills! The whole goal of drills is to ingrain a habit or movement pattern. By ingrain, I mean make that habit so dominant that no matter how tough that trail is your body does the correct technique without any thought (hence the auto pilot analogy). There is an old saying that is so true, “Amateurs practice until they get it right, pros practice until they can’t get it wrong!” Once we understand the correct technique and do drills to ingrain that technique we need to upgrade our self-image as a mountain biker. Let’s say there is tough rock section that has troubled you for years, you have never made it (and probably think something like, “darn, he comes that rock that always messes me up” as you approach it. Then you take a BetterRide camp and learn the correct combination of skills to get over that rock and wham, you do it! This is when you need to stop, get off your bike, look at that rock and update your self-image. “Wow, that rock used to mess me up every ride, now it is easy, I simply look to victory, manual, shift my weight and off I go! That rock is so easy now, watch, I’ll do it again.” Then do it again and really cement the idea that that rock is now easy and you have the skill to do it consistently.

If you are honestly really skilled but you feel your fear level is not in proportion to your skill work on updating your self-image. If you aren’t really skilled work on improving your skills, then updating yourself image as your skills improve. Remember, fear is there for a reason and it often helps keep us safe but if it is holding you back work on getting your fear into proportion with your skill.

Fear is also where men and women differ greatly! In my next article on Fear and Mountain Biking I will explain what I have learned about how men and women respond to fear and how this difference affects your ride and often your relationship.

Fear is Good

Fear When Mountain Biking is Good!

Fear when mountain biking is good. Probably never thought of it that way but often fear can save you from injury and it can create a great feeling of accomplishment when you overcome it (through practice and baby steps) and fear can make you step up your game!

Fear can hold us back or it can be a big motivator to learn, improve and evolve. Facing/overcoming fear when done smartly is very rewarding and empowering. Think back to the many fears who have had in life and how good you felt you conquered each fear! Fear often means it is time to step up our game and grow, become stronger, smarter, more confident! Fear can be like a teammate that brings out your best performance, because anything less than your best could end up hurting you. Always listen to your fear and decide where it is coming from as some fears are good at saving you from harm while other fears keep you from reaching your potential.

Mountain biking can be anything from a really fun experience to outright terrifying depending on the rider’s skills, experiences and perspective. Of course skill is the number one factor in overcoming fear, imagine our students who race World Cup downhills 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.  I’m not trying to sell my coaching though, here are some ways to overcome fear with the skill you currently possess.

Fear when mountain biking is good!

Fear has me gripped when riding trails like King Kong! So much that I get a little out of position (too far back) but I quickly get centered again do to years of deliberate practice. Fear forces me to focus and bring my A game!

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 improve. This is a case of fear being good! A big leap over comfort zone likely means you don’t possess the skills to do it! 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, “Holy cow, I nearly died, that was sketchy!” 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.

3. 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”.

4. 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!

5. 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 it will release those endorphins and relax you!

6. 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!)

7. 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!

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

9. 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.

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.