Posts

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.

Fear is Good

Three Issues Keeping You From Mountain Biking at Your Best, Part 2

Issues Keeping You From Mountain Biking at Your Best, Part 2.

Fear, the killer! Fear is a topic we deal with a lot in our skills camps. Even with new and/or greatly improved skills from our camp fear can still hold you back. With this in mind I will share some ways we help our students manage their fear while mountain biking. Fear does have a purpose and it isn’t always a bad thing, appropriate fear (fear that keeps you from doing something you lack the skill to do safely) can keep you safe and save you from injury! We are going to focus on inappropriate fear (fear that is either based in fantasy or fear that doesn’t equal the risk at hand).

 

Mountain Bike at Your Best

You can see from body position I was a little scared here (my weight is a hair too far back instead of being centered) and on King Kong trail a little fear keeps you safe! A lot of fear would of probably caused me to crash.

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 our coaching though, here are some ways to overcome fear with the skill you currently possess.

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, “Holy cow, I nearly died, that was sketchy!” does not make you feel confident! 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”.

2.5 Ride that trail with confidence! Focusing on not falling does not put you in a confident state and studies have shown that we become less coordinated as our confidence drops. As I have stated in previous blog posts mountain biking is an offensive sport! This means we should always ride on the offense or get off and walk! Mountain biking defensively will get you hurt as you are focusing on what you don’t want to do and you are less coordinated.

3. 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!

7. 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.

Example: We used used to race down the Porcupine Rim climb in Moab (from Lazy Man’s to the stock tanks) and there was a section most of us referred to as “the Gnarly Section”. It was a two foot rock drop into a field of “baby head” rocks and ledges. When I first raced it in 1994 on a hardtail with a 1.5″ travel Mag 20 fork it was kind of gnarly! By 1998 my bike had gone from hardtail to 6″ of travel front and rear and I had ridden that track over 50 times and raced it 10 times (we got two race runs back then!). On my first race run in 1998, I railed the corner before that section and said to myself, “here comes the gnarly section”, what do think saying that made me do? If you guessed, “tense up and slow down a little bit” you are correct! After that run it occurred to me that I had ridden that section at least 61 times and never crashed in it. If you can ride something cleanly 61 times out of 61 attempts is it really gnarly? I realized my bike had gotten way better and I had become way more confident a rider so why did I fear this section and call it “the gnarly section”? I decided to change the name of the section to, “that fun rocky section”, which, on my 6″ travel Yeti Lawwill it was! On my second run, as I railed that corner and said, “here comes the fun rocky section” do you think I slowed down and tensed up? No, I smiled, relaxed and probably snuck in a few pedal strokes!

So, don’t do what I did for five years, failing to update my self-image as a rider. As you improve make a conscious effort to raise your self-image as a rider!

drops and jumps on your mountain bike

BetterRide Coach and National Champion Jackie Harmony experiences fear too, she just as more confidence than most riders so it takes a tougher trail for fear to affect her.

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.

Example: I was working with a pro downhill racer on calming his pre-race nerves and I kept asking him, “why are you nervous?”, finally after four of five answers that couldn’t be the main cause of his nerves he said, “I don’t want to let my wife and kids down.” I then asked, “so you doing well in a bike race is really important to your wife and kids? If you do poorly they will lose respect for you and love you less?” He laughed and said something like, “no, my wife and kids see how hard I train and want me to do well but I’m pretty sure they don’t base their love for me on how well I race my bike.”  When we got him to bring this fear into the light he realized it was completely made up and he was putting a lot of unnecessary pressure on himself. After this he still got nervous before a race but the appropriate amount, enough to give him energy but not hurt his performance.

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.

 

mtb skills

You Aren’t Doing What You Know You are Supposed to Do! (on your mtb)

On trail you aren’t doing what you know you are supposed to do! Every riding “tip” you have heard or read isn’t working because you don’t mountain bike with the part of your brain that listens to those tips! I know because I was a frustrated, professional mountain biker racer with 10 years of mtb experience who realized that I was looking down, a lot! Despite being a former professional snowboard racer and a snowboard race coach who was always stressing the importance of looking ahead (and was damn good at looking ahead on a snowboard). The listening part of your brain is great at mental tasks, solving math problems, remembering your childhood phone number, reading this blog and THINKING! When riding our bikes we don’t want to think! As a matter of fact thinking is the worst thing we can do. When we are mountain biking well he are simply doing, not thinking, not trying, we are on “auto-pilot” and just doing! Riding a bike is a lot like driving a car, have you ever gotten home from work and as you pulled into your driveway thought, “how the heck did I get home”? You don’t remember the route, you certainly don’t remember turning on your blinker, applying your brakes at a stop sign, looking both ways and then turning left. You don’t remember because your “big”, conscious, thinking brain isn’t being used to do the task of driving.

You don’t mountain bike with your “big brain” because your cerebellum (“little brain”) controls your motor skills and the best way to teach it is through practice. When I explain something to you your “big brain” says, “yes, that makes sense, I will do that from now on” but your “little brain” will go out and do what it is used to doing, not what I just taught you. This is the reason coaches invented drills for sports, musical instruments and even math, because there is a big difference between understanding and doing.

I bring all of this up because when I was out riding on Saturday I saw the most interesting thing. I was descending and saw a rider climbing the trail I was going down, so I pulled over to give him is right of way and watched him climb. He was staring right in front of his front tire, for at least 30 seconds! Yet, this guy works for a large bike manufacturer and has been riding for nearly two decades. I know if you asked him, “is it important to look ahead?”, he would say “yes”! Yet, he wasn’t looking ahead, not even for a second and he was weaving all over the trail and really struggling. So he knows to look ahead but isn’t doing it because he hasn’t taught is body and his cerebellum to look ahead.

You Aren't Doing What You Know You are Supposed to Do! (on your mtb)

Wow, pro xc racer looking straight down at the entrance to an easy banked corner at the National Championships!

When you are just learning any new motor skill involving the performance of complex sequenced movements like mountain biking or talking or writing, etc., you use your primary motor cortex, your primary sensory cortex (in order to monitor how your muscles are moving) and two other regions of the brain called the caudate nucleus and thalamus. The role of the caudate and the thalamus is to help coordinate and smooth out the movements in response to how the movements feel to you. They also help you to speed up your movements as you become a better rider.

After you become a highly experienced mountain biker, another region of the brain usually takes over; it’s called the cerebellum (or little brain). Whenever we perform a well-learned movement we access our cerebellum to retrieve the memory of how to move our muscles quickly, efficiently and without thinking. This is why thinking while riding usually gets in the way of riding well. Once you know the movements needed to do the skills to ride well, the cerebellum allows you to execute them without thinking about how to do those skills.

You Aren't Doing What You Know You are Supposed to Do! (on your mtb)

Another Pro XC racer looking down (and way out of position). So sad to spend all that time and energy training to be that fit only to lose 2-3 minutes an hour because of poor vision techniques!

In the case above (experienced rider looking down) he has practiced the incorrect method of looking down so much that now is cerebellum is telling him to look down. If he gets wise to the importance of looking ahead it will take months of doing structured vision drills to reprogram his cerebellum so that he starts looking ahead on the trail. A great case of you aren’t doing what you know you are supposed to do.

Through this blog, our free mini-course and our camps we really want to help you to ride your best. Please don’t let your ego trick you into thinking that because you “know” a particular skill that you are actually doing it. I have had the pleasure of coaching motocross racers, GP motorcycle racers and car racers, all sports which require looking way further ahead than we do on mountain bikes (because of their much greater speed). The interesting thing was they were all surprised (and often angry) at how much they caught themselves looking down on their mtb. It surprised me too! It turns out that “little brain” training is sport specific. So do the drills in our mini-course, do the drills in our blog articles and if you have been fortunate enough to take one of our camps do the drills from the camp. Knowledge is worthless until you can consistently put that knowledge into action!

Create your best ride yet,

Gene

Mountain bike coach Gene Hamilton Mushroom rock

Overcoming Fear When Mountain Biking

Overcoming Fear When Mountain Biking

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 our coaching though, here are some ways to overcome fear with the skill you currently possess.

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, “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 grimis 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.