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The number one thing holding you back isn’t real!

Are you letting fiction hold you back?!

All the skills coaching, personal training and fitness coaching in the world will not allow us to reach our goals until we overcome this factor.  The number one factor holding you back from reaching your potential is your mind!  Specifically self-limiting beliefs.  We all have self-limiting beliefs, just some of us in areas that greatly effect achieving our most important goals and some of us are fortunate enough to have them in areas that only effect minor goals.  I hear some of my students say these self limiting beliefs out loud, “I stink at climbing!” but often we are not even aware of these beliefs, they are in our subconscious.  The interesting thing is that many times these self-limiting beliefs are completely unfounded!  That’s right, quite often the thing holding you back has no basis in reality.

Any belief that holds you back is a self-limiting belief.  When your subconscious says, “I am not good enough” that is a self limiting belief.  Sometimes they actually start out positive “I can do that well but I never will be as good as ….” but in the end they set a limit to your achievement.

They are often caused by failing at something (as you may or may not know I believe that, “failure is a nature and necessary part of the learning process” quote from Dan Millman).  For instance, a former self-limiting belief I had was that I could not do a trackstand.  One day a friend and I each tried to trackstand and I ended up falling over. For years after this when asked if I could trackstand I would reply, “no, I can not trackstand” and for years I couldn’t trackstand.  Was this limitation real?  Of course not, one day I decided I would try using baby steps (working my way from 1 second trackstands to 20-30 second trackstands) and in less than a hour I was doing 10 second trackstands!

How to do you stop this often subconscious self defeating cycle?  Step one is to identify the belief, “I am a good rider but will never be great” or the most misguided one I heard the other day, “I only weigh 140 so I don’t have the muscle mass to climb like the bigger guys” (this is misguided because in general the lighter you are the better climber you are, most great climbers are short and stick thin).  Once you have identified the belief check to find the source of the belief and see if it is real. Where did the belief come from? Does it make sense? Is there proof that the belief is true? Once you have these questions answered you can create a strategy to rid yourself of the belief.  If the belief was caused by a past failure tell yourself, the past doesn’t equal the future and practice doing the skill/section of trail that you feel you can’t do correctly.  If it has no basis in reality (your friend said, “wow you suck at descending 10 years ago”) tell yourself, “that was ten years ago, I now understand body position and vision better, my bike is way better and I have the skill to descend much better now”.  Often you will find that once you identify a self limiting belief you laugh, realize that it is preposterous and you move past it.

Don’t let fiction, fantasy or conjecture hold you back.  Attack these self limiting beliefs and achieve your best.

This email from a student made my day!

I am so fortunate to meet and coach such wonderful, inspirational people.  This email made my day:
Gene
I attended you Bend, Oregon camp in Aug of 2009. I had just purchased my Trek 8.8 in June and joined a local club and had done a few rides before I left for Bend. Being 53 yeas old, I was hoping to get some good habits before I developed to many bad ones (already have enough of those) and give myself a jump start on the people who figured they knew all they needed to know about mountain biking. I  took some serious crap for spending $600.00 on a mountain bike camp. Why I would do that when there are good riders here just ask them. Well here we are 8 months later and I talked myself into entering the 2010 Shasta Lemurian here in Redding to see how I would do after practicing for the last 8 months. I entered the 45-54 class of the 8 mile short course. Wow!! What a difference a passionate teacher can make. I tried to stay very consistent in the 4 mile uphill so I wouldn’t totally exhaust myself and try to make up what I could in the downhill. The Vodoo mind thing is amazing along with all the other skills and I passed 7 riders going down, having to leave the best line several times to get around. This singletrack downhill is last part of both the 20 and 26 mile courses and has many oshit moments in the rocks. I was able to get back most of what I had lost and finish at 56:13, 2nd in my class 10 seconds behind first.Overall in short course was 46 minutes. Now it is time to work on hard my climbing so I push the front runners a bit more.
Gene all I can say is heartfelt thanks for bringing this passion for mountain biking and the skills you have given us to work with and practice. Looking forward to the spring racing here in Northern most Calif.
Thanks Again
Larry Henninger

2 Things You Can Buy and Instantly Improve Your Bike Handling!

2 Things You Can Buy and Instantly Improve Your Bike Handling! By BetterRide founder Gene Hamilton

That’s right, your bike set-up can improve your riding!

I have spent the last 15 years studying bike handling and how bike setup effects bike handling. In that time I have kept and open mind and experimented with bars as narrow as 22″ and as wide as 32″ and stems from 150mm to 30mm. I didn’t invent a single skill or bike set-up theory myself I tired what other, “better riders” suggested. Everything I teach I have learned through others (world champions like Marla Streb and Greg Minnaar, motorcycle coaches, ski coaches, gymnastic coaches) and then personally tested out their ideas and had many of my top students (Pro racers like Ross Schnell, Chris Van Dine, Lynda Wallenfells, Mitch Ropelato, Sue Haywood, etc.) test these theories.

Wider handlebars and a shorter stem give you more control. 27-32 inch handlebars depending on your height and a 50-80 mm stem provides the best handling.  Handlebar height is important too, your bars should be 1”-3” lower than your seat when it is raised to optimum climbing height.

Your handlebars are one of the main inputs of control and wider bars give you much more control (because they are more stable (think of doing a push up with your hands 21″ apart and then 29″ apart. If I were trying to knock you over would I have more luck with your hands 21″ apart or 29″?). We have all hit a rock that wanted to violently twist our front wheel to the side. Can you see how a wider bar would give you more leverage to fight this?  I understand many of you have fear issues related to going through narrow trees and riding scared is a recipe for disaster but narrow handlebars create a twitchy, unstable ride.  Do you want to set you bike up to function well on the 3 or 4 narrow tree gaps or the rest of the trail.

Wider bars also allow you to keep your arms bent and chest down allowing you to ride in a more athletic, neutral position.  Perfect for riding smoothly and adjusting to anything and everything the trail throws at you.

Your stem is a not a bike fit device, it greatly effects the control of your bike.  Motorcycles don’t have stems for a reason, a long stem puts you out of balance (too much weight forward) straightens your arms (taking you out of a neutral position) and the long lever of a stem more than 90 millimeters long makes your steering “flop” to the side instead of being precise.

So for a more controlled ride go with a 50 to 80mm stem and 27″-32″ wide bars.  I know this goes against tradition so please try this set up for a week before commenting.  If you understand correct body position, how bikes turn and how to manual or wheelie correctly (using no upper body strength) you will love the control this gives you.

The coolest thing you will notice is how much this helps with technical climbing, no more wheel swerving all over the place. Your bike will track nice and straight.  The best technical climber I know runs a 30mm stem. I run a 60mm stem on all of my xc bikes and a 40-50 mm stem on my downhill bikes.

Mountain Bike Mental Game, Are you tough? Part 1

In mountain biking and other sports the most “talented” or “gifted” athlete is rarely the most successful. At the higher levels of competition most competitors have a similar combination of skill, talent and fitness. To out-perform competitors or simply ride your best you must be mentally tough. James E. Loehr, Ed.D, world renowned sports psychologist states, “Toughness is the ability to perform toward the upper range of your talent and skill regardless of competitive circumstances”. If you are not riding or racing to your potential it is time to get tough and work on your mountain bike mental game.

Being tough sets you for peak performance on race or ride day. Ever have your focus and confidence slip away on a race or ride day because of a previous crash, injury or the weather? How did you perform that day? My guess is you probably didn’t race up to your potential. Have you ever had a weaker and/or less skilled rider beat you or out ride you? Those are painful examples of not being tough. To have peak performance, you must reach what my snowboard coach called your “optimal performance state.” This is the level of focus, arousal, relaxation, and confidence where you perform best. Tough athletes can reach this state consistently and quickly return to it after a mistake or let down.

I consider Nicolas Vouilloz and Julie Furtado two of the toughest mountain bike racers. Nico faced very skilled competitors like Steve Peat, Nathan Rennie and Cedric Gracia. Week after week, he was able to out perform them. The same can be said for Julie Furtado. Her competitors Alison Sydor, Susan DeMattai and Paula Pezzo were all very strong riders, yet more often than not, Julie was on top of the podium. Julie and Nico didn’t simply dominate the competition by huge margins though; they won a lot of close races, had a few second and third places along with the occasional poor showing. What made them tough was their ability to be tough and come back from that rare bad race to win again.

Consistently performing at your peak like Nico and Julie is easier said than done. Life tends to send you with falls, injuries, emotional upsets and the stress of trying to train 10 to 20 hours a week and balance that with a career and a social life. Creating a healthy balance between the rigors of training and life challenges is a must if you want to get tough. Being tough requires physical strength and stamina as well as mental and emotional flexibility.

It is hard to be tough when you are exhausted. Vince Lombardi said, “Fatigue makes cowards of us all.” He’s right—being fit, rested and ready for the challenge is very important. Most cross country racers are physically tough but some downhill racers could use improvement. Most downhill racers have trained their anaerobic system required for the five minute sprint of a typical downhill race, but they are often worn-out from the days of practice leading up to the race. To improve your ability to recover physically from training and racing be sure to develop a strong aerobic base in your training.

Controlling and using your emotions is an important element of toughness. Many different emotional states contribute to being able to perform at our best. Unfortunately, emotional stress takes away our focus and drive; emotions that have nothing to do with your competition like feeling sad because your dog passed away or feeling upset from a bad break up of a relationship can have a negative effect on your energy level. Dwelling on mistakes and negative self-talk lead to feelings of helplessness, despair and anger and put you in a less than optimal performance state. Being detached will protect you from emotional upset, but you will also miss out on the positive emotions that lead to and come from success. Emotional flexibility means being able to summon the emotions that you need to perform well while taking care of the ones that hold you back.

Can you handle the mental stress of training and competition? Mental stress can be just as tiring as the physical stress of racing or training.  The focus of riding tight singletrack, thinking about race strategy or visualizing your race can wear you out and take away from your performance. Consider the following —You are leading the point series and need to simply finish eighth or better in the final race to win the series. Thirty seconds before the start of the series final, your number one competitor (who is the previous year’s champion) says incredulously, “Oh, you’re using those tires,” and rolls his eyes. You may laugh while reading this, but it actually happened a few years ago.  What happened is a lesson in mental and emotional strength: the series leader had such a bad run that the title was lost. Being able to handle the mental stress and head games and dealing with competition is one of the toughest challenges to an athlete. In this situation the racer lacked the mental strength to control his emotions. Had the racer been tough enough to say (and believe), “of course I am using these tires, they hook up great and roll fast” the outcome would have probably been quite different.

The good news is you can get tougher. To get tougher you need to be able to handle more stress, physical, emotional and mental stress. You probably already know the training theory that by gradually increasing our physical workload combined with adequate recovery we will get stronger.  The same holds true for mental and emotional training.  Often cross country racers who do a lot of their training on the road aren’t subjecting themselves to enough of the mental stresses of trail riding to become mentally stronger.  Downhill racers have the opposite problem, riding downhill trails exposes them to a great deal of mental stress but they don’t effectively recover from the stress. One way to increase your mental toughness is to practice imagery  (visualization). Start with three, two minute imagery sessions followed by recovery (emptying your mind, reducing mental stimulation). Work your way up to three, ten minute imagery sessions while decreasing your recovery time between sessions.  Taking emotional risk through entering races and facing your fears creates stress.  Recovering from these risks strengthens your emotionally flexibility. Emotional recovery comes from having fun, laughing out loud, watching a movie or having a few beers with friends.

Mountain bike racing requires fitness, talent and skill. However, the racers who perform best are the toughest, the ones who can access and use more of their fitness, talent, and skill than their competition. Toughness is based on physical strength and endurance; it is hard to be tough when you are exhausted. The next component of toughness is being emotional flexible and in control of your emotions. A strong and resilient mental game able to handle the pressure and stress of competition is the final component of toughness. Your mental game and emotional flexibility can both be strengthened and I will focus on more ways to do this in Part 2.