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A Big Thank You To All Mountain Bikers, Your Passion Fuels My Passion!

Thanks to all the mountain bikers who make my life fun, challenging and rewarding. Some of you like me and email me about your huge improvements after my camp and others seem to hate me. The riders with the “what could you possibly teach me?” attitude and the guys on the $6,000 mountain bikes who tell me I am ripping people off charging $600 for my 3 day camps as they walk up a section of trail I helped a 67 year old man ride! Well, I love all of you because both sides keep me motivated to keep learning, improving and providing the best coaching I and my team of coaches can provide.  Here are two recent emails from each side:

“Please take me off of your list asap. You have some nerve charging what you do for this!” Some really angry dude who I have never met (his name with held to protect the innocent?).

Gene,
I raced in the Palo Duro Marathon (Pain on the Plain) last Saturday – 46 miles – and employed everything you taught me: vision, cornering, descending, ascending.  It was the best I’ve ever raced.  It was a technical, grueling course, and I finished 15th of 32 in my age group (I’ve been finishing dead last or beating only the DNF’s).  And I attribute it to my ability to clean impediments better, lose less time in corners, descend with more confidence, and ascend with more power (while looking where I wanted to go).  You bet I’m practicing.  Your camp was the best $600 I’ve spent in an already expensive passion…worth every cent.  Thanks again!  jj
Fortunately, I get a lot more like the second one (two yesterday!) but both motivate me in their own way.  I love coaching people and I love mountain biking but probably the thing I love the most is a challenge.  BetterRide has been one challenge after another, from my transmission blowing up on the way to my first out of state camp (3 days after quitting a good, high job to do this full time) to trying to keep a positive cash flow as my overhead went up 500% this year (do to adding both administrative staff and coaching staff to keep up with the demand for our mountain bike coaching). I can’t tell you how many times I have asked myself is this worth it, knowing I could make the same money with less stress and far fewer hours at a “normal” job. Normal jobs however were never as rewarding. I never got emails like JJ’s from people I served at those jobs. Those jobs didn’t challenge me as much to keep learning, reading and improving (both at what I was doing and as a person).
Thank you for what continues to be an amazing journey. I feel very fortunate to live the life I live and to meet and work with so many fun, interesting and inspirational people.  Thank you!
Create a very happy Thanksgiving,
Gene

Mountain Bikers Purposely Tear Up Desert and Injure Trees!

On the way home from Fruita filled with mixed emotions.  I have always thought mountain bikers were smart, environmentally friendly people. My friends that ride and students all seem to be great people but there are some selfish mountain bikers out there that seem to only care about themselves.  There are two spots on Rustlers Loop and one on Prime Cut where mountain bikers have gone out of there way to harm a 200 year old (on Prime Cut) and a couple of 100 year old trees (on Rustlers) just so they can ride a section with more ease!  Dumbing down trails is bad enough but harm trees and the desert to do so?! Wow! Please follow the IMBA rules of the trail and walk over (not around) sections of trail you cannot ride.

For the first 10-12 years of Prime Cut there was a rock you had to go over in the middle of the trail, it was a trail feature that greatly added to the fun and challenge of the trail.  Here is a photo of one of my students riding down it about 5 years ago:

Notice the rocks carefully piled to broke off the go around and protect the 200 year old Juniper Tree.  Sometime around 2005 a local rider went so far as too bailing wire in a huge pile of rocks, metal stakes and tree limbs to protect the tree.  It was a constant battle, locals putting rocks/sticks in to save the tree someone/s spending hours tearing out our work that very evening/morning so their precious ego isn’t damaged when they can’t ride the rock.

The shots above were taken yesterday.  In addition to breaking off a couple of limbs someone even sawed off a limb!  What a selfish and sad act.

Now look at that rock, it isn’t that hard, I had a 63 year old rider in my camp go up it on Saturday and Sunday. I watched a 67 year old man clean it in a camp 5 years ago and you know what he told me two years ago?  He walked up to me while I was teaching at Mary’s Loop parking lot and said, “hi Gene, I don’t know if you remember me but three years ago I took a camp from you and you said I was the oldest person you had witnessed ride over that rock on Prime Cut” to which I replied, “yeah! I remember! you were 67! that was so cool!”.  He then said, “well, I just wanted to tell you, I did it again yesterday”.  He did it at 70!  I can’t tell you how many studly guys I have seen not clear that rock, make excuses and decline instruction of how to do it! Too funny!  If you are under 40, in shape and call yourself a mountain biker you should be able to clear an obstacle that a 70 year old and clear.  If you can’t I would love to help as would many of my students.

I hate to post such a negative post but this is sad and must be stopped!

Are you tough? part 2

In last month’s Dirt Rag I explained that talent and skill alone won’t help you race at you best.  To excel as an athlete you must be tough and I defined toughness as being able to perform at or near your peak no matter what life throws at you.  To do this you must be able to reach your optimal performance state (OPS) in training, before your race and maintain it throughout your event.  Your OPS is a physiological state that involves being relaxed, confident, challenged and energized at the levels where you perform best.  I’ll provide strategies for reaching your OPS and getting tougher in the three critical areas that effect it; mental strength, emotional flexibility and physical stamina.

The level of relaxation, confidence, challenge, focus, fun, control and energy required to reach your OPS is different for everyone.  Too relaxed and you are sloppy and not focused enough, too energized and you try too hard and lose your flow on the trail.  Finding the level of challenge where you perform best is a great starting point.  You must find the point where you are on the edge of control keeping you focused by feeling your skills match the challenge.  Have you ever cleaned the toughest section of a trail only to wreck in an “easy” section right after it?  Being on the edge of control in the tough section kept you focused but when you felt completely in control you lost focus.

You can experiment to find the right combination of confidence, challenge, focus, fun, control and energy you need to attain your OPS. The best way to do this is to use a set challenge (a short section of trail) and time your runs through it at different levels of the above variables. Adjust one variable at a time and you times will tell what levels work.  Another way to do this is with a “Past History Search” which is just as it sounds, go back in your mind and relive your greatest moments in competition. In a relaxed setting, such as a sitting in a dimly lit room by yourself pick your three or four most proud moments and really feel how you felt at the time.  Both of these exercises should give you a great idea of where you need to be mentally, emotionally and physically to reach your OPS.

Once you find your OPS you must be able to reach it consistently.  Everyone has race weekends when they didn’t get enough sleep, are jet lagged or just plain worn out.  To do well on those days you can’t let how you really feel get in the way of how you need to feel.  You must be able to summon the feelings needed to reach your OPS on race day, no matter how you really feel.  A great way to do this is to develop a second personality, your inner racer.  This is literary the person you become on race day (and in practice) and is completely separate from your everyday personality.  Your inner racer feels confident, strong, energized and relaxed despite how you actually feel. You do this by physically acting confident strong and energized the physiological response to acting this way is to feel this way.  Use a role model for this, copy the behavior of someone who is confident and fast.  I try to channel Cedric Gracia (chin up, chest out, looking people in the eye, smiling, standing proud) this makes me laugh (relaxing me) and feel confident.  You do this mentally by remembering and almost reliving in your mind the feelings after other successes in your life.  This process can be streamlined by creating what Sports’ Psychologists call performance cues, actions that help you become your inner racer quickly.  These cues are anchored to the feeling and emotions you need to feel as your inner racer.  A performance cue is typically a physical action tied with a thought or short phrase, such as making a fist and saying, “I’m the King!” or touching two fingers together and saying, “super fast”.  In relaxed setting, such as a sitting in a dimly lit room by yourself relive three past experiences where you felt the feeling and emotions that bring on your OPS, one experience
at time.  When you really start to feel your OPS do and say your performance cue and repeat this with each experience for a total of around twenty minutes.  All you need is 20 minutes a day twice a week and soon you will be able to move from any state to your inner racer instantly.  Using performance cues is also the quickest way to return to your inner racer after a mistake or crash.

Now that you have found out how to reach your inner racer at will you must be able to stay there.   Part of staying there is becoming mentally strong, not letting other people, events or things you can’t control affect your self confidence.  A clear cut goal of what you want to accomplish and confidence in your riding ability helps you stay tough by keeping things in perspective.  This really helped me years ago in one of my first Norba National races as a pro.  When John Tomac sat up his rollers on one side of me and current world champion Mike King started warming up on the other I was really nervous for a minute.  Thoughts like, “I don’t belong here” and “those guys are going to kill me” popped into my head.  Then I remembered that my goal was simply to have my best run and that I was racing the clock not these “gods” of the sport.  Johnny T. and Mike King both finished well ahead of me but by focusing on my goal I and not worrying about what I had no control over (the other racers performance) I was able to have my best performance to date.  So keep things in perspective, and eliminate worry; worry can rob you of energy and often worry has no basis in reality.  Remember your purpose and don’t worry about what you can’t control.

Learning from your mistakes will also make you tougher.  Many riders crash, cuss at their bike, then pick it up and keep riding.  This is a good strategy (minus the cussing) in a race because you want to lose as little time in as possible.  When you make a mistake in practice stop and figure out why you made the mistake and then decide how to handle the same situation better the next time.  This approach completely reverses the outcome of making the mistake.  Instead of getting angry and losing confidence you feel a since of accomplishment and more confident because you used the mistake to improve your riding.  Mistakes are part of the learning process so look at them as an opportunity to improve, not a set back.

Imagery is another toughness builder.  It is a lot easier to pass that racer who has beaten you the last few racers if you have already done it in your head ten times.  Image yourself experiencing bad situations that you may encounter (such as a flat or poor start in an xc race, or a crash in a practice run before a downhill race) and over coming them.  The more you practice these situations in your mind the better you will be able to handle them in real life.

Getting tough mentally and emotionally is just like physical training; you stress the system, recover from that stress and grow stronger. Find out how to reach your OPS and then work on ways to reach it more consistently.  Take care of the feelings that hold you back and keep things in perspective; after all it’s just a bike race. Imagine yourself overcoming obstacles and reaching your goals and you are likely to do so in real life.  All of the above exercises will make you tougher.  If this has interested you and you would like to learn more about improving your mental game I recommend reading:

The New Toughness Training for Sports by James E. Leohr, and

The Mental Edge: Maximize Your Sports Potential with the Mind/Body Connection by Ken Baum and Richard Trubo.

Side bar:  Different races require different levels of the components of OPS, example slalom vs. dh vs. xc.

You want to reach your Optimal Performance State in all competitive events but some of the components of your OPS may differ for different events.  Your level of relaxation, confidence, challenge, focus, fun and control should stay the same but your level of relaxation and energy can be quite different depending on the competition.  In snowboard racing I found that I performed best when I was extremely fired up.  My energy level was off the charts and it was a struggle to keep my muscles relaxed.  Knowing this was where I performed best as a snowboard racer I used this state of arousal for downhill races for years.  This had the unfortunate effect of taking away my flow and smoothness.  I was trying too hard, entering corners too fast, and exiting them slow, pedaling when I should of been pumping the trail and too tense to be smooth.  I know race in much calmer relaxed state which really helps me smooth it out, using less energy and going faster.
For races like mountain cross or dual slalom I still get fired up because the start is so important and the race is more of a short sprint.  In general the longer the event the more you will want to be mellow and relaxed while shorter events require a more excited state.

Interesting info on pedal stroke Efficiency

Just found an article that may help explain a little of the difference in using flat pedals vs. clipped (I say a little as this test didn’t test flat pedals and does not take into all the goals of pedaling a mountain bike which include confidence and control).

The article is worth reading but here is what I found interesting:

“In a 2007 study, Korff et al, looked at the effectiveness/efficiency relationship of four different pedaling techniques: pedaling circles, “stomping,” the riders own self-selected style and the classic “pull up” through the bottom of the pedal stroke approach.

Their study established that mechanical effectiveness is greatly enhanced by using the “pull up” technique; it ranked higher on an effectiveness index than pedaling circles, self selected or ‘stomping’ the pedals. Gross efficiency, on the other hand, was significantly lower using this technique. It took more energy to use the ‘pull up’ technique than to simply pedal in circles or stomp. Unfortunately, Korff et al, didn’t delve into the efficacy of the trade off. Is it worth the decreased efficiency to get the greater effectiveness?”

Which to me means clipless pedals might be a huge advantage in loose and or steep climbing sections as you can produce more power.  The reason I mention loose conditions is often a hard downward pedal can cause you to spin out.  I tested this yesterday on some steep and loose sections of trail at Bootleg Canyon and realized that I use a completely different pedal stroke in those conditions than any where else.  When it is steep and loose (or just really steep) I use a lot of upward pulling that I don’t use any where else.

The article, which also backs up my theory that just because a high cadence works for Lance it might not be best for you can be found here: http://www.pezcyclingnews.com/?pg=fullstory&id=8076

Again, don’t just agree or disagree with the article, experiment, find out what works for you.