Posts

Big Mountains, Cool MTB Trails, Great Cabins and Meals, in Georgia?!

Just wrapped up my Ellijay, GA camp held at Mulberry Gap (.com) and still can’t get over the size and beauty of the mountains way down South! A great variety of riding from long, smooth climbs and descents, steep rocky trails, fun flowy trails with big water bars to jump to rolling singletrack suitable for beginners all in a great year round riding destination. Spending most of my time these days in Colorado and the desert Southwest it is nice to get back into the woods of the South (I was born in Alabama and grew up in Alabama and Virginia).  If you are looking for a great mountain bike vacation spot in the East definitely check out Ellijay and Blue Ridge, GA.

Mulberry Gap is a great place to stay, start or finish your ride in the heart of North Georgia mountain biking. Less than a mile from the Pinhoti Trail and very close to many other great trails it is a true ride in/ride out destination. Ginni, Diane, Andrew and Jason make you feel right at home and provide great meals, shuttle service and comfortable cabins and camp spots along the creek. They have a really cool and unique place to stay, ride and make new friends. It was the perfect place to hold a camp and I managed to stay and extra day and shuttle the Windy Gap trail with a student on Monday. If you think long, fun, technical then giving way to fast, flowing and bermed mountail bike trails are only found further North and out West you need to ride this trail! Good times!

Seriously, I dig Mulberry Gap and I am a little jealous. This is just what I wanted to create with my house in Fruita (until I realized how small my house was). A fun place to stay, eat, ride and meet other passionate mountain bikers from all over. I will definitely make this at least an annual stop for my camps.

Photos coming soon.

Now is the Time to Start Working Towards Your Best Season Yet in 2011!

Now that the 2010 season is over (for most of us) and you have had a few weeks off from serious training, riding or competition it is time to prepare for next season. If you are serious about becoming the best rider or racer you can be now is the time to act. All the knowledge in the world is worthless without action. Below is an abbreviated version of the questionnaire I use with my full-time athletes to evaluate their season and design their training program for the next racing season.  Use this to evaluate your performance in 2010 and help your plan an even better 2011!

Do you keep a training and racing diary? A diary is a big help in the following exercise and though out the season for finding factors that lead to changes in performance. If you haven’t kept a training diary in the past, start now. A training diary helps you learn what parts of your training are working and what parts are not can explain “peak” performances and poor performances and is a great confidence booster by tracking all the hours of training you have put in.

Step One: Assess your racing season and your riding ability. Honestly and objectively answer the following questions about your 2010 season.

Did your skills improve over the course of the season?

What are your strongest skills? (cornering, jumping, steeps, etc.)

What skills need the most improvement?

How did the season go physically?

Did you start strong and get stronger as the season went on?

Did you fade in late July and August? Why?

Did you have the optimum combination of sprinting speed and endurance?

Did you pick 3 to 5 big races to peak for? Were you able to peak for those races?

How was your mental game?

Were you confident and riding to your potential or did you find yourself racing below the level that you know you are capable of?

Why?

What factors helped your confidence this season?

What factors hurt your confidence this season?

Did you a have comprehensive (mental, physical and skill) training program? What part of your program worked? What parts didn’t work?

Did your racing improve as the season went on?

Did you create and write down concrete goals?

Did you reach your racing goals?

Step Two: Use the answers to these questions as an evaluation of your strengths and weaknesses setting the foundation your 2011 season training program.

Set career, three years from now and this season’s racing goals (top three over all in my state series, etc.), physical training goals (decrease my 50 yard sprint time by 15%, increase my maximum squat by 20%, etc.), skills goals (improve balance, improve cornering, etc.) and mental training goals (improve visualization, learn relaxation techniques, etc.) for your 2011 season.

Racing Goals

1. Career goal

2. Three year goal

3. This season’s goal

Physical training Goals, to allow me to reach my racing goals

1.

2.

3.

Skills Training Goals, to allow me to reach my racing goals

1.

2.

3.

Mental training Goals, to allow me to reach my racing goals

1.

2.

3.

Work with your coach or consult a book such as The Mountain Biker’s Training Bible, by Joe Friel and/or James Wilson’s MTB strength training programs to create a training plan to reach all of the above goals. Why a coach? A coach can provide you with a structured training program designed to reach your goals while working around your schedule, an objective eye on your skills and physical training, motivate you and share his/her wisdom speeding up your improvement.

Step Three: Act on your training program! Ride! Workout! Visualize! Constantly update your goals and training program based on improvement or lack of improvement.

Remember, unwritten goals are just dreams, goals you write down you will commit to and strive to reach. Good luck next season and feel free to call or e-mail with questions, suggestions or to start a personal coaching program.

10 Tips for Mountain Biking in Sand.

10 Tips for Mountain Biking in Sand.

Its fall and time to start heading south to ride which means desert riding season is upon us!  Riding in deep sand can be frustrating experience. If you follow these tips it will be much more enjoyable.

1. When trying to apply power in a straight line, sit back on your saddle a little and pedal forward like on a recumbent (so the “bottom” of your pedal stroke is about 4 o’clock instead of 6). Missy Giove taught me this 15 years ago in Moab and it really works.
2. Use an easy gear (pushing a hard gear will dig you down into the sand) and be realistic about your speed. You will not be able to accelerate quickly or even maintain much speed in deep sand.
3.  When going from hard pack to sand realize that this is going to suddenly slow you down. Although I always stress riding with your weight centered on your bike, this is one of those instances where you want to get your weight back a little as you transition from hard pack to sand. If you hit sand centered you will immediately be forward as your bike will slow down in the sand but your body will keep going forward.
4. When coasting, stand and shift your weight back a little so the front tire doesn’t sink in.
5. Don’t worry if you get a little off line, as long as you are vaguely going where you want to go
you are fine.
6. Do not steer! Changing directions in sand is done gradually by leaning/using counter pressure, trying to quickly change direction will make your front tire “crab” and dig into the sand.
7. Stay centered on your bike in corners, the urge to “creep back” will take weight off the front wheel (good in a straight line in sand bad in a corner) causing it to slide out.
8. Look ahead, where you want to go (I know that you already know this but you aren’t doing it), I stress this a lot because it is huge! Looking ahead is not 3 feet in front of you (the last time you stopped in sand where were you looking, that’s right, you were looking right where you stopped, it is so easy to say, “yeah, I know to look ahead” but it is very hard to actually look ahead (2-10 seconds ahead on the trail)). We spend 45 minutes explaining vision, how to use it correctly while riding and doing vision drills in our BetterRide camps and clinics and then expect you to spend the next 3-8 years doing the drills we teach to master this. Knowing to do something is way different than actually doing it.

9. Relax! Relax your grip, breath, smile and don’t fight the sand (as it will win).

10. Wide tires really help you float on top of the sand. If you are headed to Moab or other areas with a lot of sand a big 2.3-2.5 inch tire with big tread will help greatly in the sand.

More Praise for Andy and the BetterRide Core Skills Progression!

Hi Gene,

Thank you for creating what has been one of the best learning experiences of our lives.  We traveled all the way from Australia to attend your camp in Golden, Colorado and it was worth every penny! Andy was a fantastic teacher with great personal skills. He has our highest commendation for creating a safe, exciting and fun environment for learning.

It is refreshing to find someone who understands their field well enough to be able to deconstruct difficult and often hard to pinpoint concepts. This is a rare talent. We appreciate all of the careful thought that you and Andy have put into creating the mountain bike skills curriculum. The content was well-organized into different sections, and logically progressed from foundational skills (like body position and braking) to more difficult skills (like cornering). It is obvious that you have spent a lot of time not only thinking about how to mountain bike, but also how to teach it to others.

Learning these mountain biking skills has truly made us “betterriders”.  Thank you for the opportunity to attend your camp and we look forward to attending a core skills camp #2 !

Sincerely,
Tracy and Matt from Canberra, Australia