mtb skills

MTB Cornering, Braking and Setting Up to Corner

MTB Cornering, Braking and Setting Up to Corner

Interesting braking and mtb cornering question asked by one of our students:

“Just a quick follow up question.  I have been having a problem getting out of position before cornering, primarily caused by hard braking (especially if there are rough terrain before the corner or if I come in too hot).  As I brake, my body gets behind the center and lower as well, and by the time I start entering the corner, I am out of the “attack” position.  My front wheel feels light, and it becomes difficult to get in the correct cornering body position.

If you have suggestions as to how to properly transition from braking into cornering (especially under hard braking), I would appreciate it.”

Interesting question, I have been working on the same issue, especially last weekend at Bootleg Canyon. The problem stems from getting back while we brake, getting low is good but we need to stay more centered so when we release the brakes and the bike accelerates we are centered and ready to attack the corner.  I was taught the old school, “get way back while you brake” which does help the rear brake a bit but actually hurts the effectiveness of the much more powerful front brake.  Getting back also puts me out of balance and makes it hard to corner correctly (straightening my arms which puts me in a non-neutral position, shifting my weight back and taking weight off the front tire).  My main focus at the last two races has been to stay centered as I brake, use A LOT of front brake and then let off and attack the corner. Believe me, the entrances to these corners are really rough and brake bumped, but you can still stay centered. When working with Greg Minnaar he really stresses this has it is the only way to stay in control as you brake. It sounds scary but once you do it you realize two things: 1. you can brake in a much shorter distance with more control (more weight on the front wheel means no front wheel slide which means you can brake harder if needed) 2. you are in a much better position to corner when you let off the brakes. This is another reason to practice the braking drills from the camp you took with us.

MTB Cornering

Aaron Gwin, low and looking way ahead!

In our next cornering article we will talk about line choice for cornering but something you can put into practice today is to stop talking the Lemming line. Lemmings are those little creatures that blindly follow each other off ice cliffs to their death and mountain bikers have a habit of doing the same thing (not to their death but definitely to their determent). When riding don’t always follow the “dominate line” (the most worn in/used path), it is often not the best choice for you. When entering a corner often the Lemming line is full of brake bumps and right in the middle of the trail, if you are doing a good job of  looking ahead as you enter the corner you might notice that just to the outside of that dominate, brake bumped line there is a nice smooth line! That smooth line is better for braking, better for your suspension, won’t beat you up as much and it might just give you a better entrance point for the corner! Give that a try and let us know how it works for you.

More on cornering: Mountain Bike Cornering, Part 1

As always it comes down to doing drills to master skills, then practicing with purpose and a focus on quality!

Create a railed corner (or two)!

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!

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!


mtb skills

You Aren’t Doing What You Know You are Supposed to Do! (on your mtb)

On trail you aren’t doing what you know you are supposed to do! Every riding “tip” you have heard or read isn’t working because you don’t mountain bike with the part of your brain that listens to those tips! I know because I was a frustrated, professional mountain biker racer with 10 years of mtb experience who realized that I was looking down, a lot! Despite being a former professional snowboard racer and a snowboard race coach who was always stressing the importance of looking ahead (and was damn good at looking ahead on a snowboard). The listening part of your brain is great at mental tasks, solving math problems, remembering your childhood phone number, reading this blog and THINKING! When riding our bikes we don’t want to think! As a matter of fact thinking is the worst thing we can do. When we are mountain biking well he are simply doing, not thinking, not trying, we are on “auto-pilot” and just doing! Riding a bike is a lot like driving a car, have you ever gotten home from work and as you pulled into your driveway thought, “how the heck did I get home”? You don’t remember the route, you certainly don’t remember turning on your blinker, applying your brakes at a stop sign, looking both ways and then turning left. You don’t remember because your “big”, conscious, thinking brain isn’t being used to do the task of driving.

You don’t mountain bike with your “big brain” because your cerebellum (“little brain”) controls your motor skills and the best way to teach it is through practice. When I explain something to you your “big brain” says, “yes, that makes sense, I will do that from now on” but your “little brain” will go out and do what it is used to doing, not what I just taught you. This is the reason coaches invented drills for sports, musical instruments and even math, because there is a big difference between understanding and doing.

I bring all of this up because when I was out riding on Saturday I saw the most interesting thing. I was descending and saw a rider climbing the trail I was going down, so I pulled over to give him is right of way and watched him climb. He was staring right in front of his front tire, for at least 30 seconds! Yet, this guy works for a large bike manufacturer and has been riding for nearly two decades. I know if you asked him, “is it important to look ahead?”, he would say “yes”! Yet, he wasn’t looking ahead, not even for a second and he was weaving all over the trail and really struggling. So he knows to look ahead but isn’t doing it because he hasn’t taught is body and his cerebellum to look ahead.

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!

When you are just learning any new motor skill involving the performance of complex sequenced movements like mountain biking or talking or writing, etc., you use your primary motor cortex, your primary sensory cortex (in order to monitor how your muscles are moving) and two other regions of the brain called the caudate nucleus and thalamus. The role of the caudate and the thalamus is to help coordinate and smooth out the movements in response to how the movements feel to you. They also help you to speed up your movements as you become a better rider.

After you become a highly experienced mountain biker, another region of the brain usually takes over; it’s called the cerebellum (or little brain). Whenever we perform a well-learned movement we access our cerebellum to retrieve the memory of how to move our muscles quickly, efficiently and without thinking. This is why thinking while riding usually gets in the way of riding well. Once you know the movements needed to do the skills to ride well, the cerebellum allows you to execute them without thinking about how to do those skills.

You Aren't Doing What You Know You are Supposed to Do! (on your mtb)

Another Pro XC racer looking down (and way out of position). So sad to spend all that time and energy training to be that fit only to lose 2-3 minutes an hour because of poor vision techniques!

In the case above (experienced rider looking down) he has practiced the incorrect method of looking down so much that now is cerebellum is telling him to look down. If he gets wise to the importance of looking ahead it will take months of doing structured vision drills to reprogram his cerebellum so that he starts looking ahead on the trail. A great case of you aren’t doing what you know you are supposed to do.

Through this blog, our free mini-course and our camps we really want to help you to ride your best. Please don’t let your ego trick you into thinking that because you “know” a particular skill that you are actually doing it. I have had the pleasure of coaching motocross racers, GP motorcycle racers and car racers, all sports which require looking way further ahead than we do on mountain bikes (because of their much greater speed). The interesting thing was they were all surprised (and often angry) at how much they caught themselves looking down on their mtb. It surprised me too! It turns out that “little brain” training is sport specific. So do the drills in our mini-course, do the drills in our blog articles and if you have been fortunate enough to take one of our camps do the drills from the camp. Knowledge is worthless until you can consistently put that knowledge into action!

Create your best ride yet,