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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.

Applying the skills learned through deliberate practice on trail.

MTB Skills Camp Videos, A Peak Into The BetterRide Method

Wow, can’t believe I haven’t posted more actual mtb skills camp videos to help you understand how we get riders just like you riding better than they ever thought possible (cleanly riding sections of trail you never thought you would and/or winning World, Pan American and National Downhill, Cross Country, Dual Slalom and Four X Championships). If you have been reading our blog you know that learning skills is not as simple as acquiring knowledge, you must train your “procedural memory” as knowledge is NOT stored in the same part of your brain that helps you do physical skills (if you missed our most recent article on the subject read it here: http://betterride.net/blog/2015/mtb-skills-actually-learn-experts-often-make-poor-coaches/ ). With that in mind we educate you on how to do the skill, why this skill works (the physics behind the skill) and drills so the skill can become the DOMINANT skill in your procedural memory (under pressure (any time you on trail) you will revert to your dominant habit, often an old, incorrect habit).

First, your coach will explain how to do a skill. Why the skill is important, how to do the skill correctly and physics behind why doing this way works 100% of the time. Here is Gene in the middle of explaining weight placement when cornering:

We practice in a safe learning environment (off trail) where you can confidently focus 100% on the skill being taught (not take up brain bandwidth with fear/keeping yourself safe). The only way to train your “procedural memory” is with action, specifically structured drills so you can focus on the movements required to perform the skill. This called “Deliberate Practice”. Some photos of students practicing what they have been taught in a safe learning environment.

Rick Practicing is mountain bike skills

BetterRide camper Rick practicing his cornering skills!

Once you have executed the new skill quite a few times we then apply the skill on trail. This doesn’t always lead to success at first as the new habit is not your dominate habit (it may take weeks of doing the new habit perfectly while not reinforcing the old habit for the new, correct, in balance, in control technique to take over as your dominate habit, all depending how ingrained the old habit is and how much quality practice you put into doing the drill/s designed to in grain the correct skill)

Here is Rick on trail after learning and doing drills on pavement. Almost there just needs to lead with that outside elbow like he did on the pavement.

Here is Rick on trail after learning and doing drills on pavement. Almost there just needs to lead with that outside elbow like he did on the pavement.

Video example two, Gene explaining how to do a wheelie in balance, in control, economically and using zero upper body strength.

Students practicing wheelies in a safe environment.

Practicing efficient/in control wheelies using no upper body strength!

Susan practicing efficient/in control wheelies using no upper body strength!

 

Students practicing wheelies over obstacles on trail:

MTB Skills Camp

Applying the skills learned through deliberate practice on trail.

 

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.

character 2

Mountain Bike Your Best, Step by Step Plan

A simple, yet effective strategy to mountain bike your best that I learned from a restaurant manager at a former job. I was upset with the small volume of business we were doing, and hence my income as a bartender and my manager gave me some sage advice! Right in line with great teachers like Dan Millman and Abraham Lincoln, he said, “Gene, whether you are a janitor or president of the United States if you do your job to the best ability you will go home happy.” At the time I was young and I did the things I loved to the best my ability (I spent a small fortune on snowboard coaching and never missed a day of team practice) but often tried to just “get by” at things like that lame bartending job. Well, I took that to heart and it really changed my life! I put my best into that job everyday and it improved my life, my snowboarding and future jobs/businesses.

Mountain Bike at Your Best

Abe was wise!

How can this help you as a mountain biker? Well, it is so easy to make excuses to NOT do your best and just cruise through life seeking the easiest path. We are all prone to it, it is the new American dream, get rewarded for no effort, win the lottery, slip and fall in Wal-Mart and sue them for millions! I know you don’t consciously think that way but it is the prevailing attitude in our society and it is very hard not to be affected by it. I make the same excuses I hear my students say, “I’m too busy”, “if I put that much effort into it it won’t be fun, this is my escape, I don’t want it to become work”, “I’m just not a natural athlete“, etc. Then I get over it and start putting my heart and soul into!

Step 1: Realize fully that challenging yourself leads to happiness! Seriously, have you ever won something without effort? I’m sure were stoked but it wasn’t as powerful or long lasting as the stoke you got when you faced a big challenge and won! The easiest way is not the most enjoyable, rewarding and in the end, not the most fun way to go through life.

Step 2: Decide to be your best at mountain biking! Not my best, not your hero’s best, your best! Just saying, “I am committed to being my best everyday on my mountain bike!” probably puts a smile on your face and you want to take action, starting now!

Step 3: Commit to investing as much energy into your improvement that as you spend on your bike! Think about how much you spend on riding, bikes, clothes, gas, TIME, repairs, hospital bills, etc. Yet you have probably invested little to no time or money to honestly getting better.

Step 4: Read and study one/all of the following books and they will explain why riding everyday without structured practice will make you worse. All of these books talk about the importance of deliberate practice in improving at anything: The Talent Code, Talent is Overrated, Mastery, Outliers, Slow Practice Will Get You There Faster, Body Mind Mastery and pretty much any book on reaching your best.

Step 5: Realize that though you can ride trails better now than when you started you still aren’t as confident and skilled as you could be. Your instincts are great at hunting and gathering but terrible at mountain biking! Your instincts are thousands of years old and do terrible things like cause you to brake in a corner when you feel you are going to fast (about the worst thing you can do in a corner), your instincts cause you to look down when you bike slides or your in a rough rock garden (again, the worst thing you can do in those situations and you “know” to look ahead but your survival instincts won’t let you). Simply riding a little harder/faster each day does not make you better, it simply adapts you to your bad habits (at least for me and many of our students who took a camp after 5-30 years of “teaching” themselves), Bryson Martin, owner of DVO Suspension said this to Cedric Gracia (one of his sponsored athletes), “After over 30 years of riding this guy (pointing to me) taught me how to ride a bike.” My intent wasn’t to impress you with that comment, it was to impress upon you the importance of actually understanding the core skills of mountain biking and knowing how to get really good at those skills.

Step 6: Take one of our guaranteed, structured, skills progression camps. We are really good at helping you become much, much better and really want to help you! Pay attention, take notes and learn the core skills and drills to master those skills. It has worked for thousands of riders just like you, World Champions, National Champions, Pan American Champions, Olympic BMX Silver Medalists, riders with less experience than you and riders with more experience than you. (Coaching and coaching our coaches is what I focus on being my best at everyday, for the last 26 years!) This will be the best investment you have ever made in your riding or your money back.

Step 7: Practice! Actually practice, using structured drills with a purpose.

Step 8: Keep practicing! Amateurs practice until they get it right, pros practice until they can’t get it wrong! That is why the best athletes in the world spend 80-99% of their time practicing, not “doing” their sport! 99% of mountain bikers spend 100% of their mountain bike time doing and 0% practicing. Imagine practicing the correct, in balance, in control, efficient skills using drills for just 20 minutes three days a week! You would be riding much, much better in a very short amount of time!

Stop fooling yourself into thinking you just need to ride more to get better and start improving today by signing up for a BetterRide camp! We are here to help.

What can consistent deliberate practice do for you? Well, in my case, I’m 48 (racing age 49), not in great shape (haven’t done any leg work other than riding in over a year) but still managed a second place finish (behind Redbull Rampage legend Lance Canfield) on a gnarly track this weekend at Bootleg Canyon. As an old scared guy I finished ahead of a lot of much fitter, more fearless riders, nothing beats skills!

Do your drills, make everything we taught you second nature and you will be amazed at how confidently you ride ANY trail!