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Mountain Bike at your best

Overcoming Fear When Mountain Biking (and using it to your advantage)

Overcoming Fear When Mountain Biking

Mountain biking can be anything from a really fun experience to outright terrifying depending on your skills, experiences, and perspective. Of course, skill is the number one factor in overcoming fear, imagine my students who race World Cup downhills and EWS races 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. Here are some ways to overcome fear with the skill you currently possess and ways to use that fear.

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, “Wow, that was scary!” 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.

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”.

3. Use your fear, it can be good! Listen to the fear, maybe it is trying to save you from a trip to the emergency room. 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!

5. 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!)

6. 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!

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

8. 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.

9. Use that fear to motivate you to improve! You know just riding your bike doesn’t improve your skill, practicing the correct, in balance, in control techniques with a focus on quality is the ONLY way to improve your skill. So spend more time practicing deliberately using drills and boost your skill level and confidence.

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.

Let me know about your fear. How is affecting your riding? Is it a good amount of fear? Or is your fear holding you back? Please comment below. Feel free to share this with anyone you feel could benefit from it. Thanks and create your best ride yet, Gene.

Fear when mountain biking is good!

Mountain Bikers, How to Brake More Effectively, Video Tutorial

Using your front brake effectively is one of the most important skills on a mountain bike. Proper use of the front brake gives you much more control making you safer, faster and more confident. Now, when braking to cut speed (the main reason we use our front brake) you also want to use that weak rear brake to assist that powerful front brake. Watch my video tutorial and then read below for more detail on this important mtb skill.

An important piece I left out of the video is that you always want to cut speed in a straight line! Using that front brake and cutting speed in a corner is a recipe for disaster!

Your body position while braking is crucial and this often taught wrong (I taught it incorrectly from the start of BetterRide in the spring of 1999 until the fall of 2005)! What I taught and what I recently read from one of the best downhill racers in the world is, as you are braking get your weight back. This is terrible advice for a number of reasons (that I will address in a moment), so why did one of the best downhill racers in the world recommend this position? Because it feels like you are getting back when you are braking hard, what he is actually doing is bracing really hard so he doesn’t get tossed forward.

Granted, I used to get my weight back while braking and because it was such an ingrained habit! I still start to scout back sometimes when braking hard. It is also human instinct to move away from danger so it feels good to scoot back (until you crash :)).

There are a few reasons pushing your weight back while braking is bad (or pretty much any time except when manuling) :

  • It puts you in an off-balance and non-neutral position that I call the flying catapult! As your arms straighten and your butt goes back you end up at the end of your range of motion, with no “sag” in your body’s suspension. In this position, if your front wheel were to suddenly descend (drop or roll) more than a foot you will get yanked forward and downward causing your weight to get tossed forward. If you have ever had an endo where it felt like your bike catapulted you into the ground, it did (catapult you into the ground). Please check out this blog article on the importance of neutral, centered position on your bike: http://betterride.net/blog/2010/mountain-bike-desending-body-position-101-video-demonstration/
  • It greatly decreases your control and increases your braking distance (by taking weight off of the front wheel, not allowing you to use as much of that powerful front brake. This is easy to test (though a bit scary), simply to do the braking drill in my video on a dirt road or looser surface with your weight back. Instead of quickly coming to a stop, your front wheel will skid! See 6 second video below.
  • Usually, you are braking for a trail feature, most often on the straightaway into a corner, do you want to enter a corner with your weight back (no weight on the front wheel?). If the top downhill racer who recently said that you should shift your weight back while braking actually did that you would see him scoot back as he was braking for the corner, then, all in one motion, let go of the brakes, shift his weight forward and initiate the turn!
  • For more on this please read this article: http://betterride.net/blog/2014/braking-on-your-mountain-bike/

Speaking of the importance of using your front brake and braking in a straight line before a corner, a few years ago Cody Kelly (https://www.alchemy.bike/cody) was really excited to tell me that he is wearing out two sets of front brake pads before one set of rear brake pads! After hearing this I bowed to him and he said, “why are you bowing to me, you taught me to do that”. I replied that I may have taught him that (he took 5 or 6 of my camps) but I have 20 years of bad habits to overcome so I don’t exactly do that. In other words, I wasn’t practicing enough! The idea of wearing out two sets of front brake pads before one set of rear pads did inspire to practice more and while I don’t have Cody’s ratio for the last two years I have been wearing out one set of front pads before wearing out my rear pads!

Are you wearing out your front brake pads before your rear pads? Feel free to comment and/or ask any questions below.

Please share this article with anyone you feel could benefit from it.

 

 

MTB Foot Position, Video Tutorial

Mountain bike foot placement is a skill that will make you smoother and give you better balance. Check out my video below and then read my deeper break down of this important skill.

I can’t stress enough how important this is! Greg Minnaar and Aaron Gwin have their cleats mounted like mine (well, I copied them actually) for the optimum combination of power, balance, and smoothness on the bike. Please do the jumping drill and realize how bad it is to ride flat footed! Again, I like both pedal types for more on flat pedals vs. clips read this: https://wp.me/p49ApH-1ci

I took a balance class from Jim Klopman and Janet Miller (authors of a great book on balance, Balance is Power and owners of SlackBow, a balance training facility in Park City, UT) and I learned a lot (like my balance is decent but can get much. much better with practice, more on that in a future blog article) and a few things that I knew were reinforced. Both Jim and Janet really stressed that a big component of balance is being on the ball of your foot. I specifically asked if that was important on your bike’s pedals and they said something to the effect of, “if you want to be in balance it does!”

Famous motocross coach Gary Baily stresses being on the balls of your feet to be smooth on a dirt bike with 12″ of suspension travel! The jumping drill sums it up well. I have tested this on my bike many times and honestly, you lose ALL of your smoothness when you are standing on your arch. At places as rough as Bootleg Canyon or South Mountain, it makes riding downhill on rough trails nearly impossible.

Some riders tend to ride with their toes angled out a bit and others with their toes in. I think this is more about how your body is built and doesn’t affect performance.

When coasting you want the pedals relatively level and in the 3 o’clock and 9 o’clock position. Often, on flat pedals, riders will drop the heel of their front foot a bit and raise the heel of their trailing foot creating a “cradle” to help keep their feet from sliding on the pedals. Of course, some good, 5.10 shoes and a good pair of flat pedals like the Canfield Brothers Crampons really help! Many, many great riders have told me that they drop their heels, other than dropping the heal on their front foot sometimes I rarely see them doing this, I think it feels that way to them (and we certainly don’t want our front heel up!)

Spend some time on mellow descents, or better yet, paved mellow descents focusing on keeping your weight on the balls of your feet! Your body, rims, and shocks will thank you!

Now, go out and practice! Let us know how this has affected your riding by posting below. Feel free to share this article with anyone you feel could benefit from it.

MTB Body Position

Mountain Bike Body Position, The Fundamental Movement Video Tutorial

Mountain Bike Body Position, The Fundamental Movement

Body position is your riding foundation, and it requires a fair amount of effort and a strong and stable “core” (your core is more than just abdominal muscles, it also includes your lower back muscles, oblique muscles, and hip flexors). Every physical part of riding starts from proper body position and it protects your body.

That brings us to the proper Hip Hinge, something I didn’t learn about until 1999 (5 years into my pro career and 10 years after purchasing my first mtb!). Whether standing and descending or sitting and climbing I have always had a habit of bending at the belly button and rounding my back. Probably the only time I didn’t round my back was when standing and climbing.

Bending at the belly button is a weak, not athletic position that causes us to ride poorly and leads to massive back pain. The Hinge is your power center, it helps you stay centered and neutral and it protects your back.

How to practice the hinge:

  • First practice off the bike, find your hip crease, push slightly back on the crease and lower your chest by hinging.
  • Shoulders back and down, belly button pulled toward your spine, back flat
  • Hold that position, feel it in your hamstrings (if you can’t hinge so your torso is parallel to the ground your hamstrings are really tight! Stretch and roll them out!), feel it in your lower back, it should feel comfortable but require effort.
  • Now, bend at your belly button and compare how that feels, probably weak and painful.
  • Notice that the further you hinge the further forward your chest and head go and the further back your hips go, this is crucial to staying centered! When you bend at the belly, not only does it strain your back and make you weak but it doesn’t automatically keep you centered either.
    mountain bike body position, video tutorial
  • Once you have practiced it and felt it off your bike, find a mellow hill, preferably off trail, on a paved section ideally (whenever you are on a trail you tend to lose focus on what you are practicing as you are now more concerned with staying on the trail!) and practice this both seated and climbing and standing and descending.
  • Focus on exaggerating all the pieces of this like I am in the video. Notice my elbows are even more forward than they need to be and my chest while climbing is much lower than it needs to be for the grade I’m climbing. Exaggeration is a great learning tool, you will usually end up halfway between your old way and the new way, so if you don’t exaggerate you will end halfway on the trail.
  • Once you feel like you have created a “circuit” for your body to follow, take this to a mellow trail and practice. Check out this post on how we learn physical skills: https://wp.me/p49ApH-19s
  • Then take it to increasingly steep hills and notice it gets harder to do as you start becoming more concerned about the trail than what you are practicing.
  • You will find that without a lot of deliberate practice the second you relax and stop thinking about this you will bend from the belly! It takes work.

Go work on this crucial body position piece and have fun.

Please feel free to post any questions are comments and share this with anyone you think could benefit from it.