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Mountain Bike Trail Building Passion!

By BetterRide Head Coach Andy Winohradsky

So its not quite too late for New Year’s Resolutions … and here’s one for anybody that rides a bike on dirt: get out there and get your hands dirty with a few days of trail maintenance this season.

Little story: I just got back from Miami, Florida and was blown away by the quality of the riding and the vibrant MTB scene in the area.  What?  Great mountain-bike riding in South Florida?  If you find yourself with a response similar to this, you’re not alone.  I tell my riding buddies here in Colorado the same bit and they think I’m joking, and previous to my recent journey to F-L-A, I would have thought the same.

So how do you get great riding out of a place that is a flat, sandy, swampy, bug-infested jungle?  Simple (or not), you build it!  There is one reason that the trail systems that I rode were in existence and a blast to ride: a massive amount of trail work.

Anyone that has a bit of trail building experience understands that you can’t blindly hack a trail out of the side of a hill or through a forest and expect to end up with a quality result.  Proper trail building takes knowledge and experience in addition to hard work.  A good trail has to flow well, use the natural features of the area, have some good variety, among a lot of other things that can be argued about or discussed at some other time.  But to do it right takes some skill, some vision – and in the case of South Florida – a lot of creativity … and tons of hard work.

While some trail systems benefit from beautiful vistas, lush forests, and/or diverse eco-systems, the Miami area trails had none of these.  They were drained swamps, and at least one of them was an unofficial garbage dump at some point.  They appeared to be built on discarded land, and the builders had only a few acres to work with.  Trail builders created artificial and additional elevation (in addition to the natural twenty feet – tops) with wood, rocks, dirt, old carpet … sometimes 50′s era washing machines (decoratively spray painted).  Bridges were built and snaked precariously over the numerous still swampy areas (there was even a large decaying old boat grounded in what must have previously been a canal – won’t get that in Colorado) .  The trails were undoubtedly “tree-wrappers”, which can be scoffed at by us snooty western folk, but this actually added to the atmosphere and character.  Many of the tight turns were perfectly bermed, and small – but fun – jumps and rollers were dispersed through-out in order to help keep speed and momentum.  Nothing was unsafe for a beginner, yet even a washed-up, pro-downhiller like me could have a blast (Think high-speed-six-mile-singletrack-pump-track in a tropical forest).  There were some beautiful areas that wound through the everglades, and some sections of trail went right up to the ocean, so it wasn’t like you were riding through a Mad Max themed, day-glow carnival the entire time.

My point is this: from the above rant, did it sound like I had a good time?  Those people made some awesome trails out of nothing.  I don’t plan on moving to South Florida anytime in the future but if I do, I’ll still be an avid MTB’er and I won’t be hurtin’ for a wide selection of fun trails – all because a few people were willing to dream the dream and then put it into action.

And if you ride, you too should be part of that action.  Help the cause.  There are a lot of great trails already out there, but (not enough) maintenance is always an issue.   Access to MTB’ers on many trails is threatened because of this.  There are many proposed trails (some probably near you) that need as much help as they can get.  Also, trail building doesn’t only happen out there, in the dirt: good trails need well spoken people on the paper work side of things, at the board meetings of the Recreation Department, etc.

So, skip a ride or two this season and help build some trails.  Trust me, the cold beer will taste just as good at the end of the day … maybe even better!

Flow, the Key to Happiness While Mountain Biking?!

Interesting talk by Flow author Mihaly Csikszentmihalyi on the state of flow and how this is the state when we are most happy. It is a little dry though, if you start to lose interest skip ahead. In the last three minutes he talks about and uses a great chart that shows you that flow starts when our challenge and skill set are both pushed above average.

This means when we have great skill and are not challenged at all we will often be bored. When we face a challenge and our skills are weak we feel worried.

Then when challenged a little (but still beneath our skill set) we will be relaxed, challenged just below our best skills we will feel in control and challenged to the point of using all our skill we will reach flow (and happiness). When challenged just more than our skills can handle it will create worry, then pushed further the worry becomes anxiety.

This is why as you skills increase the trails you once enjoyed become less interesting or you have to go faster and/or take harder lines to keep that trail as fun as it was with less skill.

He doesn’t mention it but I believe the same thing happens as your fitness increases. As you fitness increases you need to challenge it by going faster and/or further to reach the same level of enjoyment.

Conversely to continue to reach a high level of enjoyment and “flow” or “Zone” state experiences we need to increase our skill set.

Winter Program Tips: What to Do When You Can’t Mountain Bike.

Winter Program Tips: What to Do When You Can’t Mountain Bike.  by BetterRide Head Coach Andy Winohradsky

So its winter-time. And one bummer about winter is that, as mountain bikers, access to our sport, and more specificity, our trails, will be limited – sometimes altogether eliminated! But even if we are forced to spend extended time off the bike (I plan on covering some winter-riding topics in the future), there are still plenty of things we can do to maintain our riding skill-set.

As a betterride coach, I’m not necessarily concerned with riders simply riding their mountain bikes, but I’m concerned with riders riding well. The following will address some off-bike activities, and how and why they can help maintain – and possibly even improve – a rider’s technical skill-set over the winter.

Since MTB’ing is typically a summertime activity, and also understanding that the idea of actually practicing technical skills (as in drilling and methodically applying techniques), versus simply going out and riding the bike, is foreign to most riders, its no surprise that the idea of purposely and consciously maintaining our technical skill-set over the winter isn’t a widely discussed topic. Most riders that I know jump into the typical winter-time cyclist’s regime of riding the road bike, the stationary trainer, and hitting the gym, accepting the fact that during those first real mountain bike rides of spring, they’ll be rusty, scared, and possibly crash they’re brains out. While the above work-out activities definitely can provide certain benefits, they really won’t do squat for a MTB’ers technical prowess on the bike.

As anyone who has received Betterride instruction will know, being technically sound on the bicycle (using correct body position, proper use of vision, subtle weight shifts, accurate timing, among others) will get a rider a lot further and keep the rider a lot more safe then simply being physically fit. So assuming that we are maintaining a decent level of fitness, wouldn’t it make sense to tend to our technical riding skills over doing-the-hamster at spin class?

So how do we improve our skills on the bike without actually riding it? There are many activities we can do – some work better then others – that will help to keep us sharp until riding season heats up.

O.k., first, I do understand that winter-time is the off-season for us mountain bikers, and if you take your riding fairly seriously – which you probably do if you’ve read this far – then spending a little time off the bike will actually be good for you, both mentally and physically. This doesn’t mean you can lay on the couch for six months, watching football and hockey, stuffing your face with chips and cheap beer (although this author does highly recommend a couple days of this!). We need to stay active.

As I stated above, the typical cyclist’s winter regime can have its benefits, however, even though there are some great work-out programs out there and some very adept athletic trainers, I have yet to see a program that is nearly as multi-dimensional and all encompassing – both mentally and physically – as MTB’ing on technical terrain. When choosing an off-bike winter activity, its important that we chose something that provides us with the “mental work-out” that is similar to the on-bike experience.

Mountain biking is an incredibly mentally taxing activity. We are constantly making adjustments and corrections, we are often fighting fatigue, we often need to deal with emotions such as frustration or even anger. Even though, on the surface, many sports or activities may look night and day different from that of mountain biking, many of the mental challenges and mind-body awareness and connections can be quite similar. These are the type of activities we need to get involved with – activities that will engage us in a manner similar to that of riding the mountin bike. Example: I’ll take a day of hard snowboarding over a day at the gym, in regards to improving my technical bike riding, anytime (again, assuming that I am also doing something to maintain a decent level of fitness). The hidden benefits of snowboarding and its similarities to MTB’ing are countless: issues of balance, dealing with fear, fighting to maintain technique as fatigue sets in – simply being outside and exposed to the elements all day, eating the proper foods, drinking enough water, etc.

I consistently see a difference in riders, beginners or other-wise, in their abilities to learn and/or adapt on the bicycle in relation to their athletic participation outside of bike riding. Those that participate, or have participated, in activities where they compete (even with themselves) and regularly deal with challenges and “athletic problems” where they are engaged both physically and mentally in the activity, are already a step up on those that may put long ours into training, but often they involve sitting on a stationary bike and watching t.v (winter), or pumping out reps (even with fairly dynamic work-outs) at the gym. (if you’re able to have an imaginary conversation with yourself for 40 mi of that 50 mi road ride, how mentally engaged where you in that work-out? Did you make any mental gains?

A few good ones: as many of you are already aware, skiing and snowboarding are great for this. Not only do they require a mind-body awareness in a challenging environment, but they also give us a sense of speed and force us to use our vision (possibly the most important aspect of riding a MTB) in a similar way that we do on a bicycle. Sports such as racquetball, basketball, or martial arts (to name a few) are also excellent for our riding because, again, they will force us to be “athletic problem solvers” and engage our mind-body awareness. To me, these sports have more in common with riding a mountain bike on difficult technical terrain then going for a road bike ride for the shear mental discipline and mind-body awareness that they require. These sports require that you complete incredibly difficult technical tasks while fully exerting yourself physically – just as you do while piloting your MTB over difficult terrain.

If you are already active in an off-season activity such as the above mentioned, good job. Keep it up. If you’re not, and perhaps you never really have been, right now – winter – in an excellent time to start! I guarantee that you will come across many “happy accidents” and discoveries that will carry over into your bike riding.

A bit more:

I am constantly amazed at the amount of high-level cyclists (and other athletes) that I come across that bring lessons that they’ve learned or tools that they’ve acquired from different athletic disciplines into they’re riding (ex: Last winter I learned in yoga that if you … and this is the same as that …” or “Last winter I took kick-boxing and learned … and this is the same …”). I know that I regularly take “lessons” that I learned from high school and college athletics and apply them to my riding today (and that high school and college stuff happened around 100 yrs ago).

A former colleague of mine and a competitive World Cup racer, and I had a conversation last summer about the benefits of having a well rounded athletic background. We both agreed that many of the lessons – and failures – that we had experienced in athletic competition previous to racing bicycles at a high level was crucial to all the successes we’d had in racing (he’d obviously had more of those then I had) and how many of todays young racers don’t have those type of backgrounds and therefore have difficulty overcoming some of the challenges they are faced with in taking their racing to a high level.

In conclusion: it is winter-time, enjoy a little time away from your bicycle, but stay active, and be intelligent in your choice of activities. Go out and compete with yourself (and/or others) and learn something about yourself as an athlete (in success and failure!). Keep that competitive mind and your mind-body connection sharp even if you aren’t putting in an extensive amount of time on the bike. If done correctly, these gains will carry over into your riding season.