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Mountain Bike Crash

Mountain Bike Crash, Coming Back From An Injury

Coming back from an injury, mountain bike crash or setback

I have gotten a lot of emails about this tough mental process and so far this year we have had six student cancellations because they injured themselves less than a week before their camp!  I think this is an area where many people struggle, certainly for me I have had a mountain bike crash or two (okay more like 10!) that effected my performance for months. (Most of the following was written in 2008, I have updated and edited it)

In the middle of writing this I wrecked, hurt myself pretty good and three weeks later (last weekend at the Colorado State Championships) I came back from it. This ordeal reminded me of a big point I almost left out. Those of you that have taken a camp from me know that I stress focusing on what you want to do, not what you don’t want to do. Well, my first run back (my first ride after three weeks off the bike was downhill practice at a race) I was a little worried that I might not be completely healed and didn’t want to re-injure myself. With this mindset I was thinking and focusing on not falling! After two sketchy runs I realized what I was doing and knew that my focus on not falling was hurting my confidence and making me focus on falling (the brain has to think about falling to “not fall”). I switched my focus to “ride my best and have fun” (which has nothing to do with falling) and my next three runs were better and better each time. This is a crucial step in coming back. It may be hard but you must focus on what you want to do, which is ride your best. Focusing on what you don’t want to do continues your focus on the negative which continues to depress your confidence. This is a vicious circle which is hard to break out of but it is very important if you want to overcome a setback.

“I have failed a lot more times than I have succeeded” that piece of wisdom comes from Michael Jordan. I will certainly agree with that, in my thirteen years as a pro racer I have won only two races. At the NORBA Nationals in the 1990′s only the top 70 pros qualified for the final, I finished 71 in the qualifiers four times and 72nd twice, ouch! In 2003 I had a frame snap in half while doing about 40 miles an hour at Angel Fire, that really hurt, four broken ribs and the wind knocked out of me. Events like these can quell your desire to ride or fire you up to learn from the event and try harder. How you deal with adversity is up to you and since you have sought out instruction I will give you some ways to overcome frustrating experiences and use them to become stronger.

Crashes, setbacks and mistakes are part of the learning process and can actually be a big step towards improving. The first thing to do is find the cause of the set back and determine if you were at fault or not. In the frame breaking incident I was definitely not at fault but in the qualifying 71st races I was at fault. As friend and fellow competitor Alex Morgan said, “Gene, for guys like us the qualifier is the race”. He said this because he saw me coast the last straight into the finish (to save energy for the final run) and two or three pedal strokes was all I needed to have finished in the top 70 and gotten a final run. Easy fix, next race treat the qualifier as a race and do my best.

If the mistake/crash was your fault fix the problem and then tell yourself, “well I fixed that problem, that will never happen again” and go back to having fun. If you crashed because you were over-trained, get some rest and prepare with more recovery for your next ride or race. If your mistake happened because you lost focus (the most common cause of wrecks), mediate and/or use imagery to improve your focus. Find reference points to keep your focus in that section of the course.

Sometimes the problematic event wasn’t your fault (like when my frame broke). In situations like this fix the problem (in my case I got a new, stronger frame) and again consciously put the problem behind you “well I fixed that problem, that will never happen again”.

Both of the comebacks strategies above require reprogramming both the conscious and subconscious brain. You have to literally replace fear with confidence using repeated logical reasoning to overwhelm your negative thought pattern.

Sometimes it is a series of mistakes that shakes your confidence or it just seems like dumb luck, such as when you you crest a hill and a big rock has rolled into your line. You see the rock but it is to late to change your line so you hit it and flip over. I hurt my leg pretty badly when this happened to me in Big Bear a few years ago. To over come this fall I used a combination of therapies, I used a “past history search” and imagery to rebuild my confidence. A “past history search” is simply remembering the times you rode successfully and confidently. I did this while imagining the drop where I flipped over at Big Bear. In all my previous runs I had nailed that section so I “rewound” my imagery and played the wreck over in my head. The first couple of times I visualized cresting the hill, seeing the rock and flipping over but then tucking and rolling without getting hurt. This made me feel a little better and more relaxed. Then I imaged seeing the rock, steering around it and making the section and could feel my body relax and my confidence start to return.

A past history search is a great confidence booster anytime you are feeling down, no matter what the cause. Sit back in a comfortable chair, close your eyes and relive your best moments. This will restore your confidence and really make you feel good about yourself.

 

How do you get your confidence back quickly, in the middle of a ride or race? A state change, forcing a smile, puffing your chest out and standing tall are simple ways that help regain confidence quickly. As is a little positive self talk, “that wasn’t like me, I am a really skilled rider, I have been riding really well, I am going to get back on my bike and ride like I own the trail!” These two methods combined can be very powerful.

Anchoring a performance cue is pro-active and powerful way to control your confidence a

Mountain bike crash

BetterRide student Jen Hanks knows about coming back from a setback, she came back from cancer!

nd help you quickly overcome setbacks. A performance cue is a short phrase and/or physical action (such as touching your thumb and middle finger together) that is associated (anchored) with a physiological state, feeling or emotion.

To anchor a personal cue you use a past history as mentioned above and add a few steps. Sit back in a comfortable chair, close your eyes and relive your three most confident events/moments of your life. When you won the spelling bee, conquered “widow maker hill for the first time”, finished your first race, won for the first time, etc. As you are reliving these moments really feel the emotions you were experiencing at the time, feel your back straighten as you proudly look out into the crowd. Feel your face flush as you can’t hold back a happy, satisfied grin, truly relive those moments. When you are feeling the positive, confident emotions created by reliving these moments “anchor” those emotions by doing the physical action you have chosen and/or repeating the short phrase you picked. With repetition you will anchor the feeling so strongly that by simply saying and or doing your performance cue you immediately enter the state that you have anchored.

Lastly, if you aren’t injured, remember to laugh, you are human, you make mistakes, big deal. Marla Streb put it best when I was trying to console her after a poor performance. She said, “Gene, its only a bike race, it not like we are saving lives”. That is good perspective.

“A champion isn’t someone who wins all the time. A Champion is someone who can suffer great adversity and come back to win again”

Yes, no matter which of the above methods you use it will take work but all things worth having (like peace of mind) require work. Knowledge is worthless without action!

mountain biking in Sedona

Mountain Bike Skills, How to Ride Your Best Under Pressure

This is an updated version of a mountain bike skills article I wrote in 2010. It starts off about racing but my answers will help in any “pressure situation” on trail (an unexpected gnarly rock garden, a challenging and/or exposed section of trail, etc).  I had received this email from a student:

“Hi Gene,
I’ve really started to feel the effects of your camp and my technique has got a hell of a lot better, when I’m racing i feel so confident and fast in practice.

But then when it gets to seeding and race runs this all goes out of the window and i just end up falling off, I’m not riding outside of my limits and i know that i can ride well enough to be threatening the top spot in my category but i just seem to not be able to manage the pressure and the mental side of things.

Any tips on race mentality etc??”

My updated answer for anytime you are mountain biking, not just racing:

This a tough thing for many racers and as I mentioned a few times in our camp, what good are all the mountain bike skills if you can’t use them when needed?

Before we get to your mental game, have you mastered the skills from the camp? As you know, one of my favorite sayings is, “Amateurs practice until they get it right, pros practice until they can’t get it wrong”. WHAT THIS MEANS IS,  just because you can do a skill doesn’t mean it is now hardwired as your “go to” skill. Your old habits are likely still dominant so the second you feel pressure your body reverts to what it knows best, you old, self taught “survival” skills. As you know, change takes work! The longer you have gone without learning the correct skills the more ingrained your bad habits are and the more likely they will fire under pressure instead of the correct skills. Double up your drill time and practice like Jerry Rice (who spent 99% of his football related time practicing) and you will overpower your old habits and create new, correct habits.

mountain bike skills

Mary Pat executing proper mountain bike skills over a log pile in our Durango camp last summer.

You can also toughen up your mental game. First, remember there is no difference between a race and a practice run, same track, same racer, same bike, same goal. The only difference between your race run and a practice run is the pressure YOU but on the run. Treat your race run as another practice run (especially if you are doing timed practice runs using a stopwatch) then, read these two blog posts and practice the mental skills in them: http://betterride.net/blog/2010/are-you-tough-part-1/ and http://betterride.net/blog/2010/are-you-tough-part-2/ and most importantly read, study, practice, master one of these books from your homework assignment:

The New Toughness Training for Sports: Mental, Emotional, and Physical Conditioning from One of the World’s Premier Sports Psychologists
by James E. Leohr, Chris Evert, Dan Jansen

Excellent book with work sheets to help you practice what it teaches.

The Mental Edge: Maximize Your Sports Potential with the Mind/Body Connection
by Ken Baum, Richard Trubo

Excellent book with work sheets to help you practice what it teaches.

Body Mind Mastery: Creating Success in Sport and Life
by Dan Millman

Really, really great book that goes a little deeper into why you compete in sports and helps you integrate sport and life (helps you see and create balance in your life so the sport does not take over your life).

mountain bike skills

Jon Widen staying centered while descending one of the steepest lines at Whistler!

Most importantly have fun! That’s what keeps Steve Peat and Minnaar on top.

 

MTB Skills

MTB Skills, How We Actually Learn/ Why “Experts” Often Make Poor Coaches

There has been an amazing amount written about MTB skills and our students are always asking me to write a book on mtb skills. My book is in the works but it is taking a lot of time because I want the book to actually help you become better, not fill your head with knowledge. Knowledge is worthless if you can’t put that knowledge into action on your bike!

Why is so hard to actually do a skill you understand? You read a well written article on the skill, you know Exactly how to do the skill, yet you still struggle, why? Put simply that is because the wrong part of your brain understands the skill. The part of your brain that read that MTB skills article has absolutely zero input in doing a physical skill, a completely different part of your brain handles physical skills. What you need to do is train the correct part of your brain to do the skill, which is hard/impossible to do by just reading or listening.

The book “Choke” covers this well and I will explain what 26 years of coaching people just like you and what Choke has taught me. I have always noticed a disconnect between “knowing” something and being able to “do” what you know (both in me and in our students). Choke explained the reasons for this better than anything else I have read on the subject and they actually use riding a bike as an example!

 

mtb skills

When Greg Minnaar works with us he makes me sign a contract saying that he is not a qualified mtb coach as he realizes he isn’t the best at coaching.

According to “Choke” as an expert gets better and better at doing a skill they start to forget stuff. Their example: “Think about riding a bike. How exactly do you do this? Well, yes, first you have to get on a bike and pedal. But there is a lot more to it than that. You have to balance, hold on to the handlebars, look at what is in front of you. If you miss any of these steps, falling is a real possibility. This usually doesn’t happen when proficient bike riders are actually riding, but if you were to ask a bike rider to explain the “how tos” of this complex skill, he would forget details. This is because the proficient bike rider is trying to remember information about bike riding that is kept as a procedural memory, as we psychologists term it.”

“Procedural memory is implicit or unconscious. You can think of procedural memory as your cognitive tool box that contains a recipe that, if followed, will produce a successful bike ride, golf putt, baseball swing …. Interestingly, these recipes operate largely outside of your conscious awareness. … because when you are good at performing a skill, you do it too quickly to monitor it consciously. …”

“Procedural memory is often distinguished from another form of memory: our explicit memory that supports our ability to reason on the spot or to recall the exact details of a conversation we had with our spouse the week before. … Simply put, explicit and procedural memories or largely housed in different parts of the brain …” More on those different parts of the brain in this article: You Aren’t Doing What You Know You are Supposed to Do!

So, how to we train our “procedural memory? Drills, with a focus on quality, not quantity! Remember, perfect practice makes perfect! Not just any drills of course, drills designed to get you doing the correct recipe. Our free mini-course has quite a few of these and our three day skills progressions are designed around specific drills to get you actually doing what we teach you.

What gets in our way when learning the correct way to do something? Our experience! If we are experienced but doing things incorrectly we have solid (but in correct) procedural memories. In this case being a complete beginner is better than an experienced rider when learning as the complete beginner has no procedural memory. The experienced rider has to weaken their incorrect procedural memory while strengthening the new, correct procedural memory.

So, do the drills from our mini-course and/or take a skills progression camp but most importantly do your drills!

Lastly, this why “skilled” athletes rarely make good coaches, they can’t access their procedural memory to articulate what they are doing. Think of the great athletes who have made lousy coaches, Michael Jordan, Wayne Gretzky, Magic Johnson, Mike Singletary, Ted Williams, Mike Ditka, Isiah Thomas, etc. as a matter of fact goggle “why “skilled” athletes rarely make good coaches” and there are a lot of articles on the topic!

Mountain Bike at your best

Mountain Bike At Your Best By Taking Care of This Overlooked Factor!

Most mountain bikers know that they get stronger through cycles of physical stress and recovery. A 100 mile ride wears you down, good nutrition and good sleep after that ride helps you recover and grow stronger. What I never realized (until I read “The New Toughness Training For Sports” years ago) is that mental and emotional stresses can be just as debilitating as physical stress. This means a lot of your life away from the bike and/or other forms of exercise can wear you out too. To mountain bike at your best you need to manage and make sure you recover from all stresses.

Mental stress is just as it sounds, anything that mentally taxes you. This can be a challenging problem at work or home, financial worry, learning, etc., basically anything that makes you concentrate intensely or think hard. Guess what is super mentally stressful, mountain biking! The harder the trail is skill wise (to you) the more intensely you have to concentrate and this can be really taxing. At places with high consequences for failure (like Bootleg Canyon) I find I can ride a max of three days in a row before I am worn out and my riding starts to suffer. After three days there I need some mental recovery before I can ride at my best again. I do this by taking a day off or riding easier trails which take less focus.

Mountain Bike at Your Best

Riding trails like King Kong is stressful!

How do you recover from mental stress? Relax! Shut your brain off! The absolute best way is to meditate (which will help in many other ways both on the bike and in life) but meditating is hard wish turns many people off. If you are interested in meditating and it positive effects start doing it! There are probably many teachers in your area and tons of information on the ole inter webs. If meditating isn’t your cup of tea then simply try shutting your brain down, deep breathing exercises, taking a nap, watching a simple movie (not an intense French film with subtitles), have a beer or glass of wine or two (much more than two and you may be harming yourself in other ways), yin yoga, anything that slows you down and shuts your brain off.

In our busy, over stimulated lives (smart phones, traffic, long work hours, etc) it is easy to become overloaded mentally and all aspects of your life will suffer. The “work hard, play harder” philosophy almost guarantees mental stress. SCHEDULE time to alleviate your mental stress and you will see a big difference in your performance on trail (and life in general) riding.