As the 2016 MTB season is winding down (for many of us) it is time to prepare for next season. If you are serious about becoming the best mountain bike 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 our full-time athletes to evaluate their season and design their training program for the next racing season. Use this to evaluate your riding “performance” in 2016 and plan to mountain bike your best in 2017!
At some point this fall take a break from riding (if you haven’t already). Two weeks off the bike can do wonders for you! Hike, travel, surf, relax, read, do anything but ride your bike. Your body needs a break from riding and so does your mind. Don’t worry, two weeks off the bike won’t hurt your fitness much and for most of us it will make us stronger as we give ourselves enough time to recover from so much time spent on our bikes (a lot of time on the bike is not always the best thing, it becomes really easy to create in-balances and over use injuries). During your break set your goals for 2017. They are your goals so I won’t tell you what they should be as we all want different things out of riding and life.
I will tell you to set measurable goals that you feel are within your reach if you work enough (too high a goal makes it is easy to give up and too easy a goal doesn’t motivate you). Examples of great goals our students have set are: “Clean Widow Maker Hill!”, “Improve my max squat by 15% by April 1st.”, “Shave 10% off my fastest time on the long loop at McDowell by May 10.”
If you are a racer be careful to set performance goals as well as outcome goals, as it is impossible to control how your competition performs! For example, I really wanted to win the World Masters Championships in 2006, but I had no idea who would show up or how hard they had been training (two things I can not control) so just setting the goal of winning might have set me up for failure despite possibly having my best performance ever. Although one of my main goals is to win the race my other goals were; shave 7% off my race times from 2005 (where the tracks are the same in 2006), increase my max squat by 50% (to where it was when I was 35) by April 15th, to decrease my 40 meter sprint times (on my downhill bike) by 20% by July 15th.
For each of these goals I set sub goals (example: increase max squat by 25% by Jan. 1) and process goals (example: work up from one five minute imagery session a week to six 10 minute imagery sessions a week by 7/15/06). If I achieve or surpass all of my sub goals and process goals I will know I have done everything in my power to perform at my best on race day. Which I did and I ended up third, I was simply out ridden by two competitors but I prepared and raced my best! After I got over the disappointment of not winning I was pretty proud of my effort!
Do you keep a riding/training diary? A diary is a big help in the following exercise and through 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. Reviewing it can explain “peak” performances and poor performances and is a great confidence booster by tracking all the hours of training you have put in.
Your training diary should contain all information that affects your performance, morning HR (heart rate), recovery HR, weight, hours slept, hours training, time in HR or power zones, time using imagery, mood, what you eat, etc. Once you have established your diary it will be easy to find out “why” and test eating, sleeping and training concepts. Why did I feel so strong today? Why did I feel so sluggish last week? Simply look for patterns, examples: “wow, every time I eat pizza for dinner I feel sluggish two days later.” When I eat a big breakfast and do a morning ride I feel weak (need to eat earlier or lighter)”, “surprisingly I climb strongest the day after doing my favorite workout including squats and ab work”. If you really want to ride at your best start a diary today. Goggle docs/drive is the perfect tool, just set up a spread sheet and once you get it rolling it will only take five minutes a day to keep up on.
Here is the abbreviated version of the questionnaire we use with our full-time students to help you analyse your 2013 season and help you set your goals for 2017.
Step One: Assess your racing season and your riding ability. Honestly and objectively answer the following questions about your 2016 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/rides 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 riding below the level that you know you are capable of?
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 riding/racing improve as the season went on?
Did you create and write down concrete goals?
Did you reach your goals?
Step Two: Use the answers to these questions as an evaluation of your strengths and weaknesses setting the foundation your 2017 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 2017 season.
1. Career goal
2. Three year goal
3. This season’s goal
Physical Training Goals, to allow me to reach my racing goals:
Skills Training Goals, to allow me to reach my racing goals:
Mental training Goals, to allow me to reach my racing goals:
Read this article on creating a step by step to ride at your best, http://wp.me/p49ApH-191
Work with your coach or consult a book such as The Mountain Biker’s Training Bible, by Joe Friel; James Wilson’s MTB strength training programs; or Lynda Wallenfels coaching 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, keep an objective eye on your skills and physical training, motivate you and share his/her wisdom, all of which will speed 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 any questions.
Would you be upset if you paid for a mountain bike lesson that ended a broken collarbone? All because the instructor wasn’t trained well enough to keep you safe?
Two weeks ago a friend called an invited me to ride Winter Park resort with him. He said his wife and her friend would be taking lessons while we were riding. I was excited as I didn’t think any resorts in Colorado were still operating during the week so this would be my final lift served riding of the year! The day started out great, no lift lines, cool weather, a perfect day, Hans and I were having a blast! Then, after lunch Hans’s phone rang, it was his wife, her friend had broken her collarbone and punctured a lung. We raced down to the onsite emergency room and checked in, she was in a lot of pain!
A mountain bike lesson should NEVER end with a broken collarbone! She was no where close to having the core skills mastered enough to be hitting jumps on Rainmaker (Winter Park’s expert “jump trail”). Why did her “instructor” take her there? No good can from trying to short cut the learning process! In this case a lot of bad happened, a student was injured and her confidence was set back a few notches.
I never want my students feeling “lucky” that made some feature on the trail. I want them to approach a feature with confidence, knowing that they can make it (not hoping they can make it). You do this by slowly, using baby steps as you progress. I love getting emails from students who just made a rock garden or loose corner that they had never made before and they mention that coolest thing wasn’t just making it, the coolest thing was knowing how and why they made it and being able to confidently do it again. Just because you made a jump/rock garden/switchback/etc without crashing does not mean you have the skill to it consistently. Riders get away with mistakes all the time but, when those mistakes happen in a tougher situation (such as big jump vs. a little jump) the consequences can me disastrous.
How do riders learn enough to hit big jumps with confidence? First they master the two foundation skills that all mtb skills are based on, body position and vision. Notice, I did not say they understand vision and body position, I said they “master” those skills. Mastering means that they do both of those skills correctly 100% of the time no matter how challenging the conditions are. Once they have mastered those two skills jumping is actually fairly easy, especially if you start small, master small jumps, then baby step your way up to bigger jumps.
I feel sorry for both the student who broke her collarbone and her well meaning instructor. The student is still in pain two weeks later and her confidence is at rock bottom and her fitness getting worse by the day. The instructor probably feels really guilty (as he should) but it isn’t 100% his fault. His training and education as an instructor are at fault. He should have been taught that many, many students want to do things they are not ready for and part of your job as coach is to protect your student from doing what she isn’t ready for yet. Instead, he did the opposite (as I might have done too at his age, he looked to be in his mid to late 20’s).
As someone who has been coaching and studying how to coach since 1989 I am really disappointed in what is happening to well meaning mountain bike “coaches” and students. The coaches, as well meaning as they are simply aren’t coaches yet. I respect their desire to help others and 99% of them really, truly want to help other riders, they simply don’t know how to do it yet. It took me ten years of being coached, taking coaching and teaching classes, studying books on the subject and coaching five to seven days a week to become a good coach. It took another ten years to become a much better coach than I was then (17 years ago) and I’m still learning after 27 years of coaching.
Coaching isn’t just about sharing knowledge, coaching is about getting the student to consistently do what you are teaching, not getting them to simply understand how to do it. Did you ever receive an A in class that was really hard? Did you feel that you could effectively teach that class after you got that A, I doubt it. Well, imagine taking a two day class in a subject and then becoming a teacher!
In short, coaches need a much better educational than are getting. An education based on how people learn physical skills, how to teach those skills and with the skills being taught backed up by physics and by the top riders in the world ! I hope I never see another well meaning but under educated coach teaching students to ride off balance and not in complete control or a coach coaching all students as if they were the same person, ignoring physical and mental differences in their students.
My goal as always been to help others reach their life goals. Since my camps usually sell out and I don’t want the stress of running a business with 13 contractors anymore I have decided to offer a certification program in 2017. This certification will cover my holistic approach to coaching (learning physical skills is not just physical, there is huge mental component too) and require at least ten days (in three day sessions plus one day of testing) with me, and at least 100 hours of study time (with tests). More on that in my next blog post.
If you have been reading my blog for awhile you probably know that I have been suffering from back pain for the last 10 years or so. I had found some temporary cures and a lot of pieces of the mountain biking and back pain dilemma but had not found something that got rid of the pain for good. I have found the problem and the solution to my back pain! Since many of you have asked I will share the cure I discovered. Remember, I am simply a mountain bike skills coach so I left the details up to the experts.
It all started with this article aptly titled Why Your Approach to Fixing your Low Back Is making It Worse : http://breakingmuscle.com/mobility-recovery/why-your-approach-to-fixing-your-low-back-is-making-it-worse BTW, I have no relationship with this website other than owing to them my sanity as this article and the ones below fixed my back pain!
Note: Before doing anything to do with your back make sure something isn’t really wrong such as a bulging disc, slipped disc, fractured disc, etc. See a doctor and make sure your body can handle these therapeutic exercises before you start.
I’m still doing a lot of the exercises/stretches I have blogged about in the past as I feel they are important to this process. By process, I do mean process, you will have to do your version of my back routine daily (some pieces twice a day if/when you notice your back pain starting to flare up). My original mountain biking and back pain post can be found here: http://wp.me/p49ApH-Pp
The new exercises I have found MUST BE DONE BEFORE all of the exercises in my previous article. As a matter of fact, most of the stretches and yoga postures in my previous article can exacerbate your back pain if the new exercises aren’t performed first. It turns out mountain biking isn’t the pain culprit in my back pain, it is all the sitting I do, while writing articles like this and driving from camp to camp (or driving, flying then driving again!).
The main new “exercise”, lying on your back with your feet and legs up a wall. Sounds hard and complicated, huh?! Seriously, one of my students emailed back, “that’s it” and replied, “yes”. It seems to simple and easy to be true but this “exercise” is life changing!
For details on how to do this correctly (doing almost any exercise incorrectly can lead to more damage than good) and why it works so well please read this article: http://breakingmuscle.com/mobility-recovery/banish-pain-permanently-basic-drills-to-repair-your-posture I do the above for two to fifteen minutes at time one to three times a day and always for at least two minutes before doing yoga or any back, hip or core stretches. When driving long distances I will often pull over and do this and yesterday I did between rounds of working on my bikes (as by back always starts to hurt when working on my bike).
The second one is lying on your back with your feet and lower legs hinged over something at knee level, like a couch. More details on it in the linked article above. Honestly, I don’t do the other three exercise in the article (but I probably should). The angle of the knee bend is really important so I don’t want to most a photo, I want you to read the linked article and do all of these exercises correctly!
I have also been working on my standing posture using the exercise in this article: I added in this posture exercise and now I can stand through a two hour concert with no back pain! http://bit.ly/1DWCHKD This allowed me to stand for two hours, on a concrete floor at a concert without ever having the urge to stretch my legs or feel any back pain! I had not been able to do that since my early thirties!
The next piece of the puzzle is rolling out your gluteus medius with a lacrosse ball. I thought I had written a blog article on this but apparently I haven’t. Here is a video describing this process: https://www.youtube.com/watch?v=L5KlQtqnGNE when he mentions “it’s easy to find the muscle” he means when you touch it it will hurt a bit!
My routine, I start with 2-15 minutes of the legs up the wall exercise (easy and relaxing, great time to meditate) then I do 5-10 minutes of gluteus medius rolling on a lacrosse ball (OH, the pain!, you may want to start with a tennis ball). Then I do the exercises in my previous article linked above. It takes an hour a day on average but I feel it is worth it!
I really hope this helps you! Please post your results here or email me, would love to hear if/how this is working for you.
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- Fear and Mountain Biking Part 2, Decreasing Fear by Improving Skill and Confidence
- The Unhealthy Side of Mountain Biking
- Mountain Bikers, How to Brake More Effectively, Video Tutorial
- MTB, How to Optimally Set Your Suspension & Tire Pressure (beyond sag & what friends do)
- Angel Fire, NM Downhill/ Enduro Mountain Bike Camp w/Gene Hamilton
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