Fear is Good

Fear When Mountain Biking is Good!

Fear when mountain biking is good. Probably never thought of it that way but often fear can save you from injury and it can create a great feeling of accomplishment when you overcome it (through practice and baby steps) and fear can make you step up your game!

Fear can hold us back or it can be a big motivator to learn, improve and evolve. Facing/overcoming fear when done smartly is very rewarding and empowering. Think back to the many fears who have had in life and how good you felt you conquered each fear! Fear often means it is time to step up our game and grow, become stronger, smarter, more confident! Fear can be like a teammate that brings out your best performance, because anything less than your best could end up hurting you. Always listen to your fear and decide where it is coming from as some fears are good at saving you from harm while other fears keep you from reaching your potential.

Mountain biking can be anything from a really fun experience to outright terrifying depending on the rider’s skills, experiences and perspective. 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 my coaching though, here are some ways to overcome fear with the skill you currently possess.

Fear when mountain biking is good!

Fear has me gripped when riding trails like King Kong! So much that I get a little out of position (too far back) but I quickly get centered again do to years of deliberate practice. Fear forces me to focus and bring my A game!

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 improve. This is a case of fear being good! A big leap over comfort zone likely means you don’t possess the skills to do it! 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 improve your confidence! 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.

3. 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”.

4. 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!

5. 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 it will release those endorphins and relax you!

6. 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. (more on this in the next article on fear as this is very important!)

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.

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.

Stay tuned for part two which will cover why/how/when we feel fear and how this affects us and a few of these techniques in more detail.

mountain biking in Sedona

Mountain Bike Skills, How to Ride Your Best Under Pressure

This is an updated version of a mountain bike skills article I wrote in 2010. It starts off about racing but my answers will help in any “pressure situation” on trail (an unexpected gnarly rock garden, a challenging and/or exposed section of trail, etc).  I had received this email from a student:

“Hi Gene,
I’ve really started to feel the effects of your camp and my technique has got a hell of a lot better, when I’m racing i feel so confident and fast in practice.

But then when it gets to seeding and race runs this all goes out of the window and i just end up falling off, I’m not riding outside of my limits and i know that i can ride well enough to be threatening the top spot in my category but i just seem to not be able to manage the pressure and the mental side of things.

Any tips on race mentality etc??”

My updated answer for anytime you are mountain biking, not just racing:

This a tough thing for many racers and as I mentioned a few times in our camp, what good are all the mountain bike skills if you can’t use them when needed?

Before we get to your mental game, have you mastered the skills from the camp? As you know, one of my favorite sayings is, “Amateurs practice until they get it right, pros practice until they can’t get it wrong”. WHAT THIS MEANS IS,  just because you can do a skill doesn’t mean it is now hardwired as your “go to” skill. Your old habits are likely still dominant so the second you feel pressure your body reverts to what it knows best, you old, self taught “survival” skills. As you know, change takes work! The longer you have gone without learning the correct skills the more ingrained your bad habits are and the more likely they will fire under pressure instead of the correct skills. Double up your drill time and practice like Jerry Rice (who spent 99% of his football related time practicing) and you will overpower your old habits and create new, correct habits.

mountain bike skills

Mary Pat executing proper mountain bike skills over a log pile in our Durango camp last summer.

You can also toughen up your mental game. First, remember there is no difference between a race and a practice run, same track, same racer, same bike, same goal. The only difference between your race run and a practice run is the pressure YOU but on the run. Treat your race run as another practice run (especially if you are doing timed practice runs using a stopwatch) then, read these two blog posts and practice the mental skills in them: and and most importantly read, study, practice, master one of these books from your homework assignment:

The New Toughness Training for Sports: Mental, Emotional, and Physical Conditioning from One of the World’s Premier Sports Psychologists
by James E. Leohr, Chris Evert, Dan Jansen

Excellent book with work sheets to help you practice what it teaches.

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

Excellent book with work sheets to help you practice what it teaches.

Body Mind Mastery: Creating Success in Sport and Life
by Dan Millman

Really, really great book that goes a little deeper into why you compete in sports and helps you integrate sport and life (helps you see and create balance in your life so the sport does not take over your life).

mountain bike skills

Jon Widen staying centered while descending one of the steepest lines at Whistler!

Most importantly have fun! That’s what keeps Steve Peat and Minnaar on top.


Ready To Podium at Your next mountain bike race?

Ready to Podium at Your Next Mountain Bike Race? Our Skills Progression alumni Dominated in BC!

What a weekend in Boulder City! BetterRide mountain bike skills progression camp alumni dominated at the Nevada State Champs at Bootleg Canyon! From 13 year old racers to guys in their 50′s and the pro classes our skilled racers kicked some tail! Are you ready to podium at your next mountain bike race?

Congratulations to the following racers for training smart and hard and racing at their best!

Ready to Podium in your next mountain bike race?

Cody Kelly in 3rd place at the Nevada State Championships!

The King of the Mountain had to go to Cody Kelly who won the pro Super D (tying the course record despite the course being about 150 yards longer than ever), earned a 3rd place finish in the Pro Downhill (behind Aaron Gwin and Kevin Aiello and ahead of Mikey Sylvestri pretty good company!) and took second in the chainless downhill! Congratulations Cody! BetterRide alumni behind Cody in the pro class include Chris Higgerson in 7th place, Trevor Trinkino in 13th and Graeme Pitts in 15th (and 3rd in the Chainless!).

A slightly dazed (from a crash the day before) Amber Price earned a second place finish in pro women.

Mountain bike skills coaching

Kendall McLean on the top step of the Jr. 13-14 podium!

AFD racing’s (all the way from Victoria, BC) Kendall McLean won the 13-14 year old downhill class, his brother Matthew earned a big victory in the 15-16 Cat 1 Downhill class and their sister Kirby won the Cat 1 19-29 class! Their teammate Carter Paschinski was 2nd in Cat 2 15-18 and their team manager Syd Jacklin was 3rd in Cat 2 men 40-49, just ahead of Colin Beech in 4th and Jason Krause in 7th and Joe Dondero racing for the first time in eight years took 9th.

Ready to podium at your next mountain bike race?

Tyler Krenek ripping the track at Bootleg.

In the future pro class, Cat 1 17-18 Galen Carter earned a second place finish, Niko Kilik took home 4th place and Tyler Krenek finished 6th.

Bobby Bondurant rounds out our podium finishers with a 3rd place in Cat 1 50-59!

Are you ready to podium at your next mountain bike race? We can’t guarantee a podium finish but we can guarantee that you will be much faster while being in more control. Invest in yourself today!

Action Photos courtesy of Ian Cook.

mountain bike student cornering

Stop Setting Mountain Biking Goals, Do This Instead!

It’s the time of year where you have probably set mountain biking goals and are working towards them, this will help you exceed those goals. Wow, as a coach I never thought I would tell you to stop setting goals! Turns out if you want to improve your mountain biking there may be a better way than goal setting. Whether you want finally clean that root filled climb, ride with more confidence or win a big race this article will help you lay the ground work to do just that.

I recently read an article that talked about not setting goals but creating and doing processes that allow you to grow in the direction you want to. Years ago in the book Body Mind Mastery Dan Millman taught me something similar, to set my goals, write them down and focus on being the best I can be everyday. Focusing on being the best you can be helps keep you in the moment (instead of focusing on the goal which could be months or even years away) and if you honestly do this you are likely to exceed your goals. Also, by being the best you can be each day you will enjoy each day more, not feeling like you are sacrificing today for tomorrow. This really helps if your goals change because your life changes or you get injured. As your goal changes or can’t be met do to injury you won’t be thinking, “Darn! I wasted all that time” because you will have enjoyed every moment. This is similar to the processes idea but you still set a goal.

Here is a quick personal example of focusing on a goal, in 1999 (before reading Body Mind Mastery) my goal was to win the UCI World Masters Championship (WMC for short) and that was my complete focus for a year, from the fall of 1998 to the competition on September 4, 1999. By total focus I mean I quit my dream job coaching the Steamboat Springs Winter Sports Club Snowboard Team, moved to Boulder, Colorado (so I could train more on bike in the winter), lived off my saving and eventually my credit card (hard to work all day and train hard enough to win a World Championship), went to bed early every night so I could recover from my training (so I had no social life) and every time time I did intervals I thought, “this sucks, I hate intervals, but I have to do these if I want to win the WMC!”. Lucky for me, I managed to earn a bronze medal and honestly, it was the best day of my life until that point! However, I woke the next day and realized I was approximately $8,800 in debt to my credit card, I had no job, no apartment and no girlfriend to return to and was in Quebec with two smelly friends in my VW van with a nasty exhaust leak that none of us were confident would get us home! Victory is rather fleeting!

mountain biking goals

Gene in Third Place at the 1999 UCI World Masters Championships

In 2001 I decided to try and win the WMC again, but this time I had read Body Mind Mastery and after setting the goal I set the goal aside and worked on being the best I could everyday. If it was interval day I did the best intervals I could, not to win the world masters but to simply enjoy pushing my body as hard as I could. I led a balanced life, I had a great job, sweet girlfriend and cool house to return to after the race. My qualifying run went great, 2nd place and I didn’t push it at all, I could easily drop 8-10 seconds off my time on race day! I charge out of the gate in my race run and my chain some how comes out of my chain guide  in the first turn! Nooo! I hop off my bike, throw the chain on over the chain guide (as it won’t go back in) but it pops off 30-40 feet later. I angrily pump my way to the finish and hang my head in despair. Probably the worst day of my life. However, the next day it was easy to smile as I was in the best shape of my life, was riding better than ever and had a great life to return to back in Colorado. My life was still pretty darn good! Can you imagine if my chain had come off in 1999? That would of crushed me, all that work and sacrifice for nothing!

Long story short, setting your goals and then focusing on simply being the best you can be everyday is a great way to reach or exceed your goals. However, the article that talked about not setting goals but creating and doing processes that allow to grow in the direction you want to is quite similar to Dan Millman’s idea except they eliminate the goal all together (which I am still not sold on). I am sold on the idea of creating processes, which is what I do every year, I have physical processes (bike training programs, workout routines, yoga, foam rolling and stretching) mental processes (imagery, questioning self-talk and mental toughness exercises)  and mountain bike skills processes (drills to keep my skills at their best and on trail application and feedback from our coaches) that I do to reach my goals. You can find the article here:   I feel it is a great read. Please let me know what you think about it.

Create your best year yet,