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Andy’s take on Coming Back From an MTB Crash

Not all crashes have to happen and the old saying, “if you aren’t bleeding it wasn’t a good ride” is nuts. Skilled riders ride hard and fast and don’t crash much. Unskilled riders (like me for the first 11 years of mtbing) wreck a lot, Andy is very skilled, rides had and this was his first hard crash in over 2 years. Check out his article and stay tuned for my article on some ways to come back stronger than before you crashed.

Andy’s Take on Crashing

In almost every camp that I teach, there is at least one student that is there because he or she had a bad crash – possibly got injured – and then decided that if they wanted to continue to do this MTB thing, they had better figure out how to do it correctly.

I explain to these riders, when they ask me how to “get over” their crash, that with the knowledge of riding that they will receive from the camp, and with the solid and proper technique that will be obtained through diligent practice, their skill level will dramatically improve and they will be able to understand why that crash happened (often, riders really don’t know what went wrong and why they had that nasty crash) and what they should have done differently. We talk about working our way back with baby steps. We talk about how to fall safer. I explain that fear and failure are natural and necessary parts of learning and riding – its o.k. to be apprehensive after a big crash – and those things don’t go away when you graduate from beginner to novice, but, in fact, persist all the way up to the top of the game – the best riders in the world experience the same fears, the same trepidation, as beginners (about different and more difficult obstacles, obviously – and probably bigger and nastier crashes!).

 

The riders always understand this – it all looks good on paper to them – but they still look at me and say, “I’m still scared! What can I do?” So for the next three days of camp, I try to impart to them various methods of getting over that fear, that mental obstacle.

And guess what! I recently got a chance to practice what I preach, so to speak!

So the following is a run down of what I did – and am currently doing – to shake off some of my own demons after a particularly scary crash. Everybody’s situation is different, but here’s mine, and here’s what is working for me. If you find yourself in this situation, hopefully some of the following will work for you.

Without going into too much detail, I basically made a mistake in one of the worst places possible while going fast, fell out of the sky and tumbled down the earth a good bit. Aside from some cuts and bruises, being sore all over, tearing my riding kit to shreds and ringing my bell a little, I got away with a couple of pretty jacked-up toes and a severely bruised heal.

 

It could have been way, way worse …

The first thing I try to do after a gnarly crash is figure out what went wrong. And there were a couple of things that were semi-preventable, that perhaps, would have made the difference. But what really went wrong was this: I was pushing myself and my bike super hard in nasty terrain – something that I love doing. And, if you do this often enough, sooner or later, its gonna bite ya!

I know that there isn’t any way around that – and that’s what bothered me.

I don’t believe in lying to myself about the potential dangers of riding. I don’t believe “that it will never happen to me …” I don’t refrain form talking about crashing or injuries (I will knock on wood every once in while!). It is what it is … and that’s part of what makes it challenging and fun! And I believe that I need to understand what the consequences of my actions could be, and then be prepared to deal with them.

Unfortunately, the possibility of having a bad crash is always present – whether you’re a World Cup downhill racer, or a beginner riding off a curb. And bad crashes scare everybody! .. I don’t care who you are! Some people deal with this fear better then others, some people don’t deal with it well at all.

The bottom line is we all WILL get scared. As a rider you will ask yourself, at some point, is it worth it to do this? Whether that means dropping of a 1,000,000 foot cliff, rolling down a nasty ledge in Fruita, or – worst case – even considering quitting riding altogether (I’ve had plenty of students that have taken the camp because they decided they either needed to learn how to do things correctly, minimizing the chances of falling as much as possible, or hang it up altogether).

The question I had for myself was, “is it still worth it to push that hard?” (for some of us pushing our limits is trying to wheelie up a curb – that’s fine, and also plenty scary and dangerous if you haven’t mastered the skill yet). And I wasn’t sure that I still wanted too.

 

I could still teach riding for many years even if I decided to take up playing checkers in the park as a competitive outlet . I don’t need to ride as hard as I do to do my job. Like many of you, my job depends on me being able to function physically. Getting hurt isn’t an option.

 

And, there are tons things to do out there to get your jollies. But, if you’ve read this far, then you probably understand that you get some things from riding bikes that you just don’t get anywhere else.

Besides fitness, the social aspect, a great excuse to travel around, and arguably the world’s greatest job, simply riding the bike hard, bettering myself here and there, pushing that edge, learning … those are the things that I live for.

Riding hard forces me to keep myself in pretty decent physical shape. Could I still teach riding if I stopped working out, running in the trails, riding motocross, and polished off a box of donuts, fast food, and twelever of PBR everyday gaining 30lbs in the process? Sure I could. But would I have gotten out of that crash with only a couple of mangled toes and a head-ache? Hell no!

Riding hard means constantly having a challenge for myself: I always have a ride just around the corner with other riders that want to ride hard and push themselves. I think we all come into these rides both excited and also wondering where we’ll stand with our buddies. That’s Fun!

I believe that BetterRide offers the greatest MTB instruction in the world. Because Gene and myself – even as “old” guys – continue to push ourselves as riders, we continue to improve upon our already great product – with both the riding and teaching. We are able to prove and disprove theories, bounce ideas off one another, and test these things – still – at the upper levels of riding. Is this mandatory in order to teach mountain biking? Nope. Is it extremely important to us? Yep!

 

I believe that it is also extremely important to ours students to see that the basic fundamentals of riding that we may teach in the parking-lot during our camps, are the same exact skills that are used by high-level riders in the most difficult situations when we get out on the trail. Essential? Maybe not. Essential to me in order to provide the best product possible? Yes.

 

I constantly find myself looking into new trails, products, gear, in order to give myself (and my students) that little extra edge. I can get up in the morning and go for a ride, come home and work on BetterRide stuff all day, teach a clinic, then go drink a few beers with a few riding buddies and talk bikes all night, and then get up the next morning and do the same thing. This all stems from the passion of riding the bike.

And that passion also means, to me, pushing it a little bit … sometimes, a lot.

The point is this: big crashes are scary, as they should be! You don’t simply forget about them, and I don’t think you should. But doing what you love, what makes you tick, what makes it all worth while is mandatory in life! And after running through the above list of reasons, among others, that I dig riding, I know that the reward is worth taking some chances.

I think that for most of us, this is probably the case – whether we’re about to send it in our race run at the World Champs, or whether we’re feeling good on the bike and today’s the day we’re going to go for that foot-tall rock ledge that we’ve previously always walked. If we focus on all of the positives – and they’re truly accurate and positive – they will usually out weigh the negatives.

Will I implement the things that I learned from the crash into my riding? Heck yes! Will I ride a little conservatively for a while? Yep. I’ll use baby steps and time to help me get back to where I was. Will I be aware of the level of danger that I subject myself to? Yes. But, I’ll focus on those positives and the fun and the challenge and understand that part of going fast and riding hard is about not getting hurt by doing things correctly and by being smart!

Inevitably, those students in my camps, who showed up timid because of that nasty get-off that brought them to the camp in the first place – after only three days of instruction – see the trail, riding, and themselves as riders, with new eyes. The tools that they gain from the camp are their positives, the feeling that they get from riding the bike correctly and understanding, thus, being able to commit to learning the proper techniques, are also their positives. This is what they are then focused on – not the negative of that bad crash. And this is what gets them out there on the bike, having fun and challenging themselves, again.

And although my situation is different from that of those students – its actually quite the same!

Crazy Urban Downhill Mountain Bike Race Video from Chile!

Great video sent in from a fan. I think the helmet cam is showing under the racers vision a bit (not where he is really looking) great exercise in how looking down tenses you up and elevates the sense of speed. Notice how much more relaxed you feel when you can see what will happen in 2-4 seconds instead of just 15-20 feet ahead.

VCA 2010 RACE RUN from changoman on Vimeo.

MTB How To Video: Coaching Marzocchi’s Bryson Martin.

Video clip shot by Gene Hamilton coaching Bryson Martin at Bootleg Canyon. Gene is excited to coach such a faster racer with a poor skills foundation! He took third two weeks ago behind winner, BetterRide coached Mitch Ropelato and 2nd place finisher Mikey Sylvestry yet he can’t corner well (and found out today is vision skills needed some work as well as body position and vision!). We will work on all the core skills in the downhill camp this weekend. With his dedication to learning, doing drills to master those skills and training hard he will be a threat this year.

Notice he carries enough speed to clear the step up after the rollers! The only racers I have coached that have cleared that are Mitch Ropelato and Andrew Pierce (and my asst. coach Greg Minnaar. Once Bryson added his legs into to the pump and got is vision dialed he was flying!

Winter Program Tips: What to Do When You Can’t Mountain Bike.

Winter Program Tips: What to Do When You Can’t Mountain Bike.  by BetterRide Head Coach Andy Winohradsky

So its winter-time. And one bummer about winter is that, as mountain bikers, access to our sport, and more specificity, our trails, will be limited – sometimes altogether eliminated! But even if we are forced to spend extended time off the bike (I plan on covering some winter-riding topics in the future), there are still plenty of things we can do to maintain our riding skill-set.

As a betterride coach, I’m not necessarily concerned with riders simply riding their mountain bikes, but I’m concerned with riders riding well. The following will address some off-bike activities, and how and why they can help maintain – and possibly even improve – a rider’s technical skill-set over the winter.

Since MTB’ing is typically a summertime activity, and also understanding that the idea of actually practicing technical skills (as in drilling and methodically applying techniques), versus simply going out and riding the bike, is foreign to most riders, its no surprise that the idea of purposely and consciously maintaining our technical skill-set over the winter isn’t a widely discussed topic. Most riders that I know jump into the typical winter-time cyclist’s regime of riding the road bike, the stationary trainer, and hitting the gym, accepting the fact that during those first real mountain bike rides of spring, they’ll be rusty, scared, and possibly crash they’re brains out. While the above work-out activities definitely can provide certain benefits, they really won’t do squat for a MTB’ers technical prowess on the bike.

As anyone who has received Betterride instruction will know, being technically sound on the bicycle (using correct body position, proper use of vision, subtle weight shifts, accurate timing, among others) will get a rider a lot further and keep the rider a lot more safe then simply being physically fit. So assuming that we are maintaining a decent level of fitness, wouldn’t it make sense to tend to our technical riding skills over doing-the-hamster at spin class?

So how do we improve our skills on the bike without actually riding it? There are many activities we can do – some work better then others – that will help to keep us sharp until riding season heats up.

O.k., first, I do understand that winter-time is the off-season for us mountain bikers, and if you take your riding fairly seriously – which you probably do if you’ve read this far – then spending a little time off the bike will actually be good for you, both mentally and physically. This doesn’t mean you can lay on the couch for six months, watching football and hockey, stuffing your face with chips and cheap beer (although this author does highly recommend a couple days of this!). We need to stay active.

As I stated above, the typical cyclist’s winter regime can have its benefits, however, even though there are some great work-out programs out there and some very adept athletic trainers, I have yet to see a program that is nearly as multi-dimensional and all encompassing – both mentally and physically – as MTB’ing on technical terrain. When choosing an off-bike winter activity, its important that we chose something that provides us with the “mental work-out” that is similar to the on-bike experience.

Mountain biking is an incredibly mentally taxing activity. We are constantly making adjustments and corrections, we are often fighting fatigue, we often need to deal with emotions such as frustration or even anger. Even though, on the surface, many sports or activities may look night and day different from that of mountain biking, many of the mental challenges and mind-body awareness and connections can be quite similar. These are the type of activities we need to get involved with – activities that will engage us in a manner similar to that of riding the mountin bike. Example: I’ll take a day of hard snowboarding over a day at the gym, in regards to improving my technical bike riding, anytime (again, assuming that I am also doing something to maintain a decent level of fitness). The hidden benefits of snowboarding and its similarities to MTB’ing are countless: issues of balance, dealing with fear, fighting to maintain technique as fatigue sets in – simply being outside and exposed to the elements all day, eating the proper foods, drinking enough water, etc.

I consistently see a difference in riders, beginners or other-wise, in their abilities to learn and/or adapt on the bicycle in relation to their athletic participation outside of bike riding. Those that participate, or have participated, in activities where they compete (even with themselves) and regularly deal with challenges and “athletic problems” where they are engaged both physically and mentally in the activity, are already a step up on those that may put long ours into training, but often they involve sitting on a stationary bike and watching t.v (winter), or pumping out reps (even with fairly dynamic work-outs) at the gym. (if you’re able to have an imaginary conversation with yourself for 40 mi of that 50 mi road ride, how mentally engaged where you in that work-out? Did you make any mental gains?

A few good ones: as many of you are already aware, skiing and snowboarding are great for this. Not only do they require a mind-body awareness in a challenging environment, but they also give us a sense of speed and force us to use our vision (possibly the most important aspect of riding a MTB) in a similar way that we do on a bicycle. Sports such as racquetball, basketball, or martial arts (to name a few) are also excellent for our riding because, again, they will force us to be “athletic problem solvers” and engage our mind-body awareness. To me, these sports have more in common with riding a mountain bike on difficult technical terrain then going for a road bike ride for the shear mental discipline and mind-body awareness that they require. These sports require that you complete incredibly difficult technical tasks while fully exerting yourself physically – just as you do while piloting your MTB over difficult terrain.

If you are already active in an off-season activity such as the above mentioned, good job. Keep it up. If you’re not, and perhaps you never really have been, right now – winter – in an excellent time to start! I guarantee that you will come across many “happy accidents” and discoveries that will carry over into your bike riding.

A bit more:

I am constantly amazed at the amount of high-level cyclists (and other athletes) that I come across that bring lessons that they’ve learned or tools that they’ve acquired from different athletic disciplines into they’re riding (ex: Last winter I learned in yoga that if you … and this is the same as that …” or “Last winter I took kick-boxing and learned … and this is the same …”). I know that I regularly take “lessons” that I learned from high school and college athletics and apply them to my riding today (and that high school and college stuff happened around 100 yrs ago).

A former colleague of mine and a competitive World Cup racer, and I had a conversation last summer about the benefits of having a well rounded athletic background. We both agreed that many of the lessons – and failures – that we had experienced in athletic competition previous to racing bicycles at a high level was crucial to all the successes we’d had in racing (he’d obviously had more of those then I had) and how many of todays young racers don’t have those type of backgrounds and therefore have difficulty overcoming some of the challenges they are faced with in taking their racing to a high level.

In conclusion: it is winter-time, enjoy a little time away from your bicycle, but stay active, and be intelligent in your choice of activities. Go out and compete with yourself (and/or others) and learn something about yourself as an athlete (in success and failure!). Keep that competitive mind and your mind-body connection sharp even if you aren’t putting in an extensive amount of time on the bike. If done correctly, these gains will carry over into your riding season.