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mountain bike coaching

Mountain Bike Coaching, Are you Wasting Your Money?

Mountain Bike Coaching, Are You Wasting Your Money?

I have uber-students, they take every opportunity to learn more about riding. They take a three day camp from me, three day camps from other coaches, 2-4 hour clinics from other coaches, etc. They ask me all kinds of great questions, they go online and participate in forums on mountain bike skills, etc. These students are stoked on learning and I love their enthusiasm! Sadly, most of them haven’t improved nearly as much have they could have with the amount of time and money they have invested in their riding (from me, and/or all the other coaches).

Now, don’t get me wrong, they possess a ton of knowledge, often jumbled and contradictory knowledge but there is a lot of knowledge stored in their big brains, “look at the big brain on Brad!” (Pulp Fiction quote) So, why are they wasting their money on that coaching (including my coaching)? They are wasting their money because they keep looking for that next piece, the little piece about cornering that is going to make them finally corner like Aaron Gwin, or wheelie like Robbie Root! The thing thing is, there is no little piece they are missing.

What they are missing is mastery of the core skills. The core skills that I and any other coach that is an actual coach taught them! Dan Millman (World Champion Gymnast, coach and author of “The Inner athlete”, Body Mind Mastery” and The “Peaceful Warrior Series”) state’s, “Athletes’ problems with learning or improving their skills are tied to weak fundamentals. To raise athletes’ potential you need to rebuild their foundation for success”. Famous Alabama Football coach Paul “Bear” Bryant would tell you the same thing as would all US Team Coaches (US Skiing, Tennis, Soccer, etc).

I understand, we want more! More skills, more $1,000 rims that make the trail feel rougher (whoops, different blog topic ;) ) more little “tips” that will finally get us where we want to go!

The problem is, they (the uber-students mentioned above) may understand the fundamentals, and probably do them a fair amount of the time but, they are not doing them all the time!

They haven’t mastered the basics from their first 3 day camp with me. What they are missing is mastery of the core, fundamental skills! Which means when the trail get challenging their lack of mastery shows as they make mistakes and/or revert to old, bad habits.

Watch Greg Minnaar and/or Aaron Gwin (or any other top 10 World Cup downhill racer) what “advanced skill/s” are they using? None! They are just executing the basics flawlessly. Watch them through a gnarly rock garden, their head isn’t moving, watch Aaron Gwin or Minnaar in a corner, they are simply executing the basics, flawlessly.

Mountain Bike Coaching

Greg in 2010 at Fort William, centered, balanced , fast and consistent nothing fancy here, just executing the basics!

Are they also doing a little “thing” or two that maybe aren’t basic, fundamentals? Yes, but they are little things! Do those little things help Aaron Gwin win? Yes, they do. (the top three pro men were separated by less than a second in the last World Cup in Cairns, AU)  Will those little nuances help someone who rides at 80% or less of Aaron Gwin’s ability, NO! Why? Did I mention Aaron Gwin executes the basics flawlessly?!

There is hierarchy to skills and the fundamentals are the most important, advanced “little things” don’t work on a flawed foundation!

“What about in bermed corner, what is the difference in technique in a berm corner vs a flat corner Gene?” I get some version of that question almost daily and the answer for most riders/racers is, “nothing, if you aren’t looking through that corner” and nothing if you are going faster than that berms ability to help you (all berms aren’t created equally). (for the actual differences in bermed vs flat corners check out my next blog article)

In all “mature” sports (sports that have had coaching for 30+ years and top athletes make a good living in) such as ski racing, football, golf, tennis, basketball, etc.. The top athletes spend 80-90% of their time deliberately practicing their sport (doing drills with a focus on quality, not quantity) and only 10-20% of their time actually doing their sport. Football great Jerry Rice spent 99% of his football related time practicing and only 1% playing (as referenced in the book “Outliers”).

In those more “mature” sports athletes spend years/decades practicing the basics five to six days a week. Once they have truly mastered the basics they start adding in the more advanced skills to their practice but, the bulk of their practice continues to be the BASICS, everyday, using drills that they “mastered” 5-15 years ago.

The majority of us need to focus on the basics (that will make us 20-100% better) and get them wired before we work on the little nuances that might make us 1% better.

Are you honestly looking ahead 100% of the time? Looking past the exit of every corner? Always cornering in perfect body position? Are you always returning to a centered, balanced, neutral position after every rock garden, jump, drop and obstacle? If your answer is a resounding yes, then it might be time to add the little 1% skills to your foundation training.

Until then, work on mastering your foundation, your time spent/reward ratio will be much higher than working on skills you lack the foundation to execute.

Dirt Magazine to 2009 Pro 4x and Jr. Cat 1 Downhill US National Champion Mitch Ropelato (now on Specialized Factory Team) in a interview in the Oct. 2009 issue: Dirt Magazine: “You seem to be able to turn amazingly, what do you put that down to? Got any special tires on there?

Mitch Ropelato: “Ya, Gene Hamilton is to thank for that, I took is clinic last December in Bootleg Canyon and he was able to show me the correct technique I needed to pull them off.”

Mitch cornering back in the day, notice his vision and body position. Thanks to Decline Mag for the photo.

Mitch cornering back in the day, notice his vision (looking way past the exit of the corner) easy to talk about but takes a lot of quality practice to master). Thanks to Decline Mag for the photo.

That was after 1 or 2 “basic camps” with me. Mitch understood that he didn’t need to know more, but that we needed to know better. He did is drills, religiously! Mitch didn’t say, “now I know this, time to find something new”. He said, “now I know this, time to master this”.

Mitch went on to take a total of five basic camps, and then my downhill race camp and some private lessons (where I still focused on having him execute the basics). Can you corner like Mitch? If not, time to work on the basics!

Look, I could make a fortune if I offered basic, intermediate and advanced camps and sent students down the line through my series of three, three day camps but I’m in this to help people, not pump them up and lie to them. You don’t need an advanced camp, you need to master the basics.

Stop searching and wasting your money looking for “more” and focus on “BETTER”. I’m sure your favorite coach would love to continue to coach, critique and work with you on the basics instead of trying to coach you some little nuance that you lack the foundation for.

Master the fundamentals and you will reach your potential as a mountain biker! Keep trying to figure that “magic piece” that you are missing and you will never reach your potential.

 

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.

Stop being one with your bike!

Mountain Bike Your Best, Every Ride, Mental & Physical Warm Up Plan

Ever struggle at the beginning of ride? Wish you could mountain bike your best, every ride? I received the following question from a student and it lead to a this article on warming up.

“I have a question about getting into the groove. It happens to me a lot that when I start out on a trail it takes a while for me to get into riding smoothly and comfortably. Even on trails I know very well. Sometimes it takes 20-30 minutes of riding before I feel comfortable. Darn good thing I’m an endurance racer and not a downhill racer, but it is frustrating. Can you give me some help as to how to overcome this? Is it common?
Karen”

This is quite common for many riders and I (and many of my students) have the same problem. I always like to warm up for at least 20 minutes before I hit the trail. For a trail ride or before my first downhill run of the day I usually warm up by doing my cornering and skills drills in a parking lot and riding a mellow trail or road. Recently I have added a dynamic warm up (jumping jacks, dynamic stretching) before I ride and this has really helped my focus (by lengthening my warm up a bit) and my body (by opening up my body, especially my back).  As I often state in my coaching sessions most of my crashes happen within 5 minutes of getting on my bike when I don’t warm up (because I am not focused).

 

Mountain bike your best

BetterRide camper Rick practicing his cornering skills! Great way to warm up!

Dan Millman (author of Way of The Peaceful Warrior and Body, Mind Mastery) recommends transition periods when going from one aspect/role of life to another (mother to bike rider, business person to bike rider, stressed out business person to patient, loving father, etc.) and this can really help you get rid of distractions and focus on the present. A pre-ride routine (see article below) is a detailed example of this. I have a short one that I do when I get to the trailhead. As I am changing from street clothes to riding gear I take a few breaths and think about: 1. The day I have had so far and then putting it behind me 2. How fortunate I am to be going on a peaceful mountain bike ride when there is so much turmoil going on in the world. 3. How beautiful the woods/mountain is that I am about to play in. 4. How much fun it is to ride my bike! 5. What I am going to focus on (vision, counter pressure, body position, etc.) to help me enjoy the ride even more. 6. Something Missy Giove told me, she makes peace with the mountain before riding. I believe she learned this from a native American tradition. She really looks around at the beauty of her surroundings and tells the mountain, thank you letting me play on you, you are beautiful, I am not here to harm you but enjoy your beauty and trails (probably slightly mis-quoted this conversation was about 20 years ago). It may sound a little new age but I have found it to be really calming and help clear my mind.

In conclusion, I stress to all of my students the importance of a warm up. It helps clear your mind and get you focused, helps loosen up your muscles and relax you and helps you get the most out of your ride. Remember that you want to do dynamic stretching before you ride, not static stretching (where you hold the stretch). Static stretching takes away up to 20% of the elasticity in your muscles for up to three hours, it should be done after exercise.

Creating a Pre-ride or Pre-race Routine

To make themselves feel comfortable and confident, top competitors in many different sports utilize a personalized pre-race (or pre-game) routine to help them perform at their best. Routines are not the same as rituals, a routine is a structured plan designed to help you reach your optimum performance while a ritual relies on superstition to control your performance (things like not washing your “lucky” socks or stepping on a crack). In other words a routine helps you take control of your performance while rituals assume fate (not you) will control your race.

I have added a night before the race routine to eliminate most causes of worry and allow you to get some sleep.

Your pre-race routine should make you comfortable in strange/new surroundings, build your confidence, eliminate stress, and prepare you to do your best. I have listed many common practices to get you started but you must experiment and find out what works best for you. This is another aspect of racing where keeping a journal can really help you find out what works..

Night Before Race (taking care of all these items really helps me sleep!)

1. Equipment

a. inspect and tune bike completely with checklist and put on number plate (how many racers have arrived at a race and realized that their # plate is back in the hotel?!)

b. prepare race clothes, shoes, pads, helmet, goggles, gloves. use a check list.

c. prepare bag to take to the start with you, spare goggles and gloves, walkman with charged batteries, food, drink etc. use check list

d. add your own topics

2. Mental

a. Know the course by heart, no missing sections, have a confident plan on how you will ride from top to bottom (worrying about how to handle that “big jump” will keep you up all night).

b. Image race run (at least twice) from standing in line at the start to your feelings of elation after crossing the finish line with a perfect run

c. Remember, only concern yourself with what you control (which basically is your equipment and your riding) worrying about how your competition will ride is a big waste of time because you have no control over their riding

c. add your own preparation (meditation, stretching, yoga, etc.)

Morning of Race

1. Physical

a. shower, stretching, what to eat and when to eat it, etc.

b. add your own

2. Mental

a. Imaging, stretching, meditation, etc.

b. find out what works for you

At Race Site

1. Physical

a. dressing routine (always dressing in a certain order can be almost like a meditation and make you feel at home even when miles away)

b. warm up

c. practice run (if offered)

d. find out what works for you

2. Mental

a. find out what your racing fears are and how to put them to rest (weeks before race) and put. Many people worry about their competition’s performance , remember only concern yourself with what you control

b. Image race run at least three times (good use of chair lift time)

c. Put yourself in optimum mental state for racing (again find out by experimenting while training) many people make a short list or mantra of why they will perform well, (i.e.. I have trained hard all winter for this, I know the course, I’m fast, I will ride my best etc.) also music is a big help to many racers

d. Create an abbreviation for the things that you need to remember to have a good run and tape it to your stem or bars. Mine is RAILUM which stands for Relax, Attitude, Intensity, Look Up, and Moto. Saying Railum and then thinking about each component of it really helps me focus.

e. find out what works for you

Use this as a rough outline adding what works and getting rid of what doesn’t through experimentation. A well thought out routine will make you confident at the start while your competition worries about their run and wonders why you are so confident.

What do you do for a warm up? I would love to hear your routines.

Mountain Bike Your Best

Three Issues Keeping You From Mountain Biking at Your Best, Part 3

Three Issues Keeping You From Mountain Biking at Your Best, Part 3

Your body has NO idea how to ride a mountain bike correctly! Your brain might know some skills but your body doesn’t preform them. A great example of this is looking ahead, we all know to do this but 99% of mountain bikers fail to do this most/all of the time. You honestly aren’t riding as well as you are physically and mentally capable of because your body doesn’t understand how to consistently ride in balance and in control. I’m not trying to be mean or provocative, I have simply been fortunate enough to coach some of the best riders/racers in the world and none of them had a solid skills foundation. How would they with out first studying the correct skills and then doing a lot of deliberate practice using drills? That is how ALL great athletes get proficient, Michael Jordan was cut from his team his freshman and sophomore year because he wasn’t very good at basketball! The funny thing is we don’t know the name of any of those 10-11 players who were better than Michael Jordan. Why, because they didn’t do as much deliberate practice as Michael did.

The world's best, most respected skills coach agrees!

The world’s best, most respected skills coach agrees!

Why does your body have no idea how to ride correctly? You and your body aren’t dumb, I’m not putting you down, it is just comes down to practice, you haven’t done any deliberate practice! You might have thousands of hours of riding time but that does nothing to help your skills. As a matter of fact the more you ride without deliberate practice the more your survival habits/instincts get ingrained, making you technically worse! Much like Michael Jordan’s teammates who played basketball more than he did but practiced less.

Teaching yourself relies on instincts, and your (and all humans’) instincts are great at protecting you from lions, tigers and bears but not so good at cornering your bike on a loose surface. Example, what is your first instinct when you feel that you have entered a corner too fast? Hit the brakes, right? What is one of the worst things you can do in a corner? Hit your brakes!  For more on your instincts and learning read this:  http://wp.me/p49ApH-tD

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!

If you have noticed I said your” body” has know idea how to mountain bike, not your brain/mind. The reason for this is knowing something in your smart, logical thinking brain does nothing to help you ride better. A completely different part of your brain controls your procedural memory (often called muscle memory) which is what you rely on when you do a physical skill like ride a mountain bike. More on this here:  http://wp.me/p49ApH-18u

Coach Gene Demonstrating how to practice one part of cornering body position.

Demonstrating how to practice one part of cornering body position deliberately.

So, the main thing keeping you from riding your best is your body has no idea how to ride. This is why Olympic BMX silver medalist Mike Day and World Champions like Ross Schnell and Sue Haywood seek us out to improve their riding. They have more hours riding than almost anyone but they haven’t spent time practicing. They were fast because of fitness, not skill (although Mike Day was quite skilled at BMX but after three years of disappointing results as a downhill mountain bike racer he knew he needed better mountain bike skills). The only way to get proficient at anything is through learning the correct skills then doing deliberate practice using drills. We would love to help you ride much, much better and help you reach your potential. Look into one of skills progression camps, it will be the best investment you ever make in your riding!