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Mountain bike cornering foot placement

MTB, Bermed Corners vs. Flat Corners

MTB, Bermed Corners vs. Flat Corners:  Another question I get all the time is some version of, “how is my technique different in a bermed (banked) corner than in a flat corner?”

As I explain in my camps a bermed corner (banked) is still a corner. That means everything depends on traction, speed and your goal. If I feel I’m going slower than the max speed that berm will allow and I want to gain speed, I’m going to keep my feet level and pump that berm to gain speed.

Depending on the steepness and traction I might even lean with my bike! But, those berms are rare, especially at your favorite local trail or in a downhill race, usually a berm in a downhill race is there to “save” you. You are hauling tail into the corner and just hoping to eek out enough traction that you make the corner without sliding your tires (sliding scrubs your speed). In a berm like this (where you simply want to make it) you are going to use proper, outside foot down and weighted, “flat” cornering technique. More on that here: http://wp.me/p49ApH-15o , here: http://wp.me/p49ApH-15P , here: http://wp.me/p49ApH-159 and here: http://wp.me/p49ApH-18L

Many riders want to think that ALL berms are magically different than a flat corner but in reality, some berms are massively different than a flat corner (steeply banked, perfectly placed and either tacky or hard-packed, grippy surface) and some are the same as a flat corner (barely banked or really loose).

Many berms are simply “push piles” of dirt that won’t hold your tires and some good looking berms are no where near the optimal line for that corner. I remember a race in the late 90′s at Big Bear where they built these massive, beautiful berms but they taped the inside of the corner about 8-10 feet inside of the berm. Most of the amateur racers were target fixated on those berms and enjoying them while all the pros were cutting way inside of the berms shaving 30-50 feet off the distance around those berms saving time. Those berms were fun but useless if you wanted to do your best in the race.

Recently I have found some outright dangerous berms.  Last summer we were riding some fast trails with a few newly built berms in Oakridge, Oregon . Unfortunately, many of the berms ended about 60-75% of the way through the corner, right as you really needed the added traction of the berm it either disappeared or flatted out too much to hold you. If you aren’t looking through the corner (looking well past the exit at the start of the corner) you might get caught by surprise as the bank decreased in size and steepness while you were relying on it for traction. In short, 60-75% of the way through the corner your traction got cut in half and if you were relying on the berm for traction (leaning into the turn a bit) when you hit the end of the berm you will slide out. If the berm was solid for the length of the corner you would already be standing the bike up straight when the berm stopped.

On a really steep berm with great traction (some of the ones on A-line at Whistler for example) I might even initiate my turn by dropping my shoulder and “throwing myself” into the berm. If I overestimate the traction in the berm this can put me on the ground, if there is enough traction I will rocket through and gain speed.

A great example of this is Greg Minnaar in one of my Bootleg Camps. We use the little BMX/pump track there to work on pumping and pumping corners. When Greg was flying into the first berm at top speed he ALWAYS dropped is outside foot and did what I would call a “perfect” in balance in control corner.

Mountain Bike Cornering Foot Position

Greg Minnaar hauling tail in our camp! With his outside leg straight and down with most of his weight on it!

When we were demonstrating pumping corners and Greg hit the same berm going quite a bit slower he kept his feet level so both knees would be bent so he could pump with both legs and gain speed. We (Greg and I) never taught the dip your shoulder technique because berms that allow you to do that are extremely rare and there are zero berms at Bootleg with enough traction to use this technique

LASTLY and more importantly, most riders (including many sub world cup level pro racers) fail to look through the berm which is Much, Much more important than all of what I just wrote! So there is a hierarchy of skills and most of us need to focus on the more important parts of corner (looking through #1, finishing cutting speed before the corner is #2). This is the problem with all the “tips” out there, they fill your head with “knowledge” but don’t get you doing that “knowledge” on trail because you haven’t trained your body to execute that skill tip.

First, learn, practice and master proper cornering technique. Then use that technique in every corner, especially the first time you hit that corner. If, after riding that corner and/or stopping to scope it out, you decide that the berm will add more traction than necessary at the speed you are going you can try out “bermed cornering techniques” that briefly put you out of balance but when executed correctly will increase your exit speed.

Braking on your mountain bike

Never Flat Again On Your Mountain Bike!

That’s right, I have found the way to never flat again on your mountain bike while still running low enough pressure for the best control, traction and shock absorption! I didn’t invent this nor am I going to make a nickel off this but I have to share it!

My last flat on my downhill bike was a week ago on my last practice run on Saturday for the Chili Challenge race at Angel Fire Resort! I don’t plan on ever flatting again! After front flatting on the fastest part of the race track I was mad, tired (from the long walk down) and frustrated. Then a friend said the magic words, “they have a couple sets of Procore by Schwalbe at the bike shop”. (disclaimer, I have no affiliation with Schwalbe tires, and they know nothing of this post) Procore is basically a mini-tube and tire that you inflate to 85 psi inside of your tubeless tire that keeps the tire from bottoming on your rim, eliminating pinch flats.

I have been waiting for this for two years and was so excited that they had that I paid full retail to get a set in my tires! One my first practice run on Sunday I was glad I did! I saw the rock coming,  square edged and almost as big as a cinder block, I knew I was going to hear a loud ping and then the sound of air rushing out of my tire! Except, it didn’t happen, there was no ping (despite hitting the rock so hard it stole 70% of my speed and nearly endoed) and the tire stayed inflated! I was stoked! This system is amazing, quite possibly the best mtb invention since the dropper post!

IF you like running low pressure and hate flatting check out Procore! http://www.schwalbe.com/en/schwalbe-procore.html

They do add 200 grams a wheelset but they have tires that are 200 grams lighter than regular tires made for this system. Including one of my favorite confidence inspiring tires, the Magic Mary.

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!

Fear is Good

Three Issues Keeping You From Mountain Biking at Your Best, Part 2

Issues Keeping You From Mountain Biking at Your Best, Part 2.

Fear, the killer! Fear is a topic we deal with a lot in our skills camps. Even with new and/or greatly improved skills from our camp fear can still hold you back. With this in mind I will share some ways we help our students manage their fear while mountain biking. Fear does have a purpose and it isn’t always a bad thing, appropriate fear (fear that keeps you from doing something you lack the skill to do safely) can keep you safe and save you from injury! We are going to focus on inappropriate fear (fear that is either based in fantasy or fear that doesn’t equal the risk at hand).

 

Mountain Bike at Your Best

You can see from body position I was a little scared here (my weight is a hair too far back instead of being centered) and on King Kong trail a little fear keeps you safe! A lot of fear would of probably caused me to crash.

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 our coaching though, here are some ways to overcome fear with the skill you currently possess.

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 learn. 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 make you feel confident! 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.

2. 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”.

2.5 Ride that trail with confidence! Focusing on not falling does not put you in a confident state and studies have shown that we become less coordinated as our confidence drops. As I have stated in previous blog posts mountain biking is an offensive sport! This means we should always ride on the offense or get off and walk! Mountain biking defensively will get you hurt as you are focusing on what you don’t want to do and you are less coordinated.

3. 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!

4. 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 will release those endorphins and relax you!

7. 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.

Example: We used used to race down the Porcupine Rim climb in Moab (from Lazy Man’s to the stock tanks) and there was a section most of us referred to as “the Gnarly Section”. It was a two foot rock drop into a field of “baby head” rocks and ledges. When I first raced it in 1994 on a hardtail with a 1.5″ travel Mag 20 fork it was kind of gnarly! By 1998 my bike had gone from hardtail to 6″ of travel front and rear and I had ridden that track over 50 times and raced it 10 times (we got two race runs back then!). On my first race run in 1998, I railed the corner before that section and said to myself, “here comes the gnarly section”, what do think saying that made me do? If you guessed, “tense up and slow down a little bit” you are correct! After that run it occurred to me that I had ridden that section at least 61 times and never crashed in it. If you can ride something cleanly 61 times out of 61 attempts is it really gnarly? I realized my bike had gotten way better and I had become way more confident a rider so why did I fear this section and call it “the gnarly section”? I decided to change the name of the section to, “that fun rocky section”, which, on my 6″ travel Yeti Lawwill it was! On my second run, as I railed that corner and said, “here comes the fun rocky section” do you think I slowed down and tensed up? No, I smiled, relaxed and probably snuck in a few pedal strokes!

So, don’t do what I did for five years, failing to update my self-image as a rider. As you improve make a conscious effort to raise your self-image as a rider!

drops and jumps on your mountain bike

BetterRide Coach and National Champion Jackie Harmony experiences fear too, she just as more confidence than most riders so it takes a tougher trail for fear to affect her.

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.

Example: I was working with a pro downhill racer on calming his pre-race nerves and I kept asking him, “why are you nervous?”, finally after four of five answers that couldn’t be the main cause of his nerves he said, “I don’t want to let my wife and kids down.” I then asked, “so you doing well in a bike race is really important to your wife and kids? If you do poorly they will lose respect for you and love you less?” He laughed and said something like, “no, my wife and kids see how hard I train and want me to do well but I’m pretty sure they don’t base their love for me on how well I race my bike.”  When we got him to bring this fear into the light he realized it was completely made up and he was putting a lot of unnecessary pressure on himself. After this he still got nervous before a race but the appropriate amount, enough to give him energy but not hurt his performance.

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.