Posts

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!

Mountain biking

Mountain Biking, Make Skill Improvements Stick! Forever! Starting Now!

When mountain biking we often overlook crucial mental skills that help us use our physical skills better and more confidently. The mistake we will work on today I have nicknamed, “Riding with Fully Rigid Eyes”.

I came up with the name, “Fully Rigid Eyes” when I realized I was looking at the trail with the same “eyes” as I did on my first mtb ride in 1989! It was 1998, nine years later and my skill and my equipment was head and shoulders better than it was in 1989 but I was looking at the trail like I did on that first ride (on a fully rigid mountain bike)!

Let me explain the situation and how you can use this to help make your mountain biking skill increases “stick” and become much more confident. From 1994-1998 (dates might be off my a year) the first downhill race of the year for me was down the Porcupine Rim Climb (Starting at the Top of “Lazy Man’s and finishing by the stock tanks on Sand Flats road). I always walk the trails I race and memorize them (where I do EVERYTHING, where I brake, where I let off the brakes, where it get’s rocky, the lines I take, where I shift, where I sprint, etc.) and to help remember the track I make up names for each section (the fast section, the steep section, the wooded section, etc). At this race there was a rock garden which I called the “gnarly section” and on my hardtail with 1.5″ of fork travel up front and a 120 mm stem it was kind of gnarly.  However, by 1998 I had a 6″ travel full suspension bike, a 60 mm stem and my skills were much better than in 1994 (and way better than in 1989!).

On to the race! There I was, blasting through the “Gnarly Section” on my sweet Yeti/Lawwill Straight 6 with a big grin on my face. As I crossed the finish line after my first run it occurred to me, it isn’t gnarly anymore! At this race I always got a minimum of ten practice runs and the promoter gave us two race runs so by my race run in 1998 I had 50 practice runs and 10 race runs on that track! In that time I never crashed in that “gnarly section”. If you can make something 60 times out of 60 attempts, it must not be too gnarly! But, I was still calling it the gnarly section! What do you think I was thinking as I railed the corner before it and said to myself, “here comes the gnarly section”? If you are thinking I might of tensed up a bit and slowed down a hair you are right! Why? With my improved skill and way, way better bike it was easy know! So I renamed it, “that fun, rocky section”. On my next run, as I railed the corner before the “fun, rocky section” instead of tensing up and slowing down I relaxed and threw in a few pedals! Five seconds faster and I moved up from 5th to 3rd!

You can put this into practice and make skill improvements stick and increase your confidence in you and your bike! Think about it, on a scale of 1-10 my skill from 1989 to 1998 had gone from a 1 to 7 and my bike had gone from a negative 1 to an 8, yet I was still looking at the trail like I was on that negative 1 bike with a skill level of 1! Don’t to this! It is hard not to do this though, do you have a rock like the one in the short video below or a section of trail that you have never made before? Well, you probably have a name for it, something like, “that gnarly section” or “widow maker” or that “f’ing. f’ing rock that always screws me up”. Well, let say your skills improve (because you took a BetterRide camp!) and now you ride that rock or section of trail for the first time. You didn’t get lucky, you know exactly how you did it, “I looked at the rock, spotted my line, looked to victory, manualed and shifted my weight” (just like in the video below). Well, now is the time to update your reptilian brain and make sure it knows how much better you have become!

Walk up to the rock/section of trail that used to riddle you and say to yourself, “wow, for 3/5/10 years I couldn’t make it over this rock, now it is easy, simply look at the rock, spot my line, look to victory, manual and shift my weight and I’m over it.” Then ride it again to cement in that it is now easy for you. This is a crucial step to making improvements stick! Think about it, for nine years I looked at the trail with the eyes of a beginner yet I had gone from beginner to pro racer! Simply because I had not upgraded my self-image as a mountain biker (despite great upgrading my skills and my bike!) I was not allowing myself to have the confidence I should of had!

A word of caution, often men feel they have way more skill than they actually do (especially when they are between 10 and 35ish) which is why about 90% of emergency room visits for traumatic physical injuries are young males, so over confidence is bad! Make sure your skill has honestly increased and your weren’t just lucky!

 

 

Luck vs. skill, update self image, crucial skill (that you can can start working on now!)

mtb skills

Cornering Your Mountain Bike, Get Low, Not Forward!

There is a lot of misleading advice for cornering your mountain bike, often from top racers who aren’t actually doing what they say they are doing! Greg Minnaar and I got a kick out of Myles Rockwell’s announcing at the world championships a few years ago. Myles was talking about Greg’s “forward” riding style. Greg will tell you that he rides centered with all of his weight on the pedals (and this is a case of top racer actually doing what he says he is doing). He is “forward” of being “back on the bike”? Yes, but he is not “forward” of centered on his bike. (Myles is a great rider (world champion!) and super nice guy, no offense was meant by this post, this is an excellent example of top athletes not being the best at explaining things (because it is not their job!)).

Cornering Centered

Greg in 2010 at Fort William, centered, balanced , fast and consistent!

This is a case of perception being distorted by “society”. In this case the 1980′s and 1990′s mountain biking “society” that was used to riders riding with their weight back (that, long stems, and narrow bars are why if you watch a downhill race video from 1995 or prior you will see tons of pro racers who look wobbly and out of control) created the expectation of seeing a rider in that weight back position, so when Greg (and Neko Mullay, Aaron Gwin, Rat Boy, etc.) rides centered he looks forward to riders expecting to see 1993 body position. This is because the rider’s head and chest are forward and low, but, their hips have scooted back, keeping them centered over the pedals. An important part of body position is “hinging at the hips” with a flat back. When you hinge your chest drops and goes forward as your hips go back so you stay centered. This puts you in a balanced, neutral and athletic position so you can respond to anything the trail throws at you, quickly and powerfully! It also lowers your center of gravity! Watch video of the world cup and notice how low Aaron Gwin, Steve Smith and Neko Mullay are. Like a sports car getting low helps you stay centered (braking, cornering and acceleration forces have less effect on a lower rider and/or vehicle).

cornering centered

Here is Greg in that same centered position going straight. Notice his “hinged” hips and flat back!

Focus on getting low! A great way to practice this is to ride straight down a smooth road and focus on hinging at the hip with a flat back and dropping your chest until you are in a half push-up position. Next make sure you have heavy feet and light hands (check if you are in the right position by loosening your grip and  sliding your hands side to side on the grips, if your hands won’t move you are too far forward, if it feel like you are pulling up on the grips you are too far back). Once you are solid at doing this in a straight line focus on maintaining this low, centered (fore-aft) position while turning in both directions. Once you are consistent at this then try cornering on pavement with weight too far back, then too far forward, then centered again. You will feel that your bike feels lighter and takes less effort to change direction when you are centered. When are are consistent at all of the above, keep practicing until you can’t get it wrong! More on cornering!

Get low! Corner your mountain bike

Aaron Gwin, low, centered and looking way ahead!