There is a widely held misconception among mountain bikers (YOU). It’s that you are good. At mountain biking. You’re not. It’s easy to see why you might think you are, with so many forces pulling you towards that idea. Maybe it’s your friend that you can beat on the trails you like to ride together. […]
To make themselves feel comfortable and confident, top competitors in many different sports utilize a personalized pre-race (or pre-game) routine to help them perform at their best. Routines are not the same as rituals, a routine is a structured plan designed to help you reach your optimum performance while a ritual relies on superstition to control your performance (things like not washing your “lucky” socks or stepping on a crack). In other words a routine helps you take control of your performance while rituals assume fate (not you) will control your ride/race.
This was originally written for a downhill mtb team I coached but works equally well for all mountain bike riding and xc racing. A big key goal is to eliminate thoughts that will distract you and put youself in the poper mind state to ride with confidence!
I have added a night before the ride/race routine to eliminate most causes of worry and allow you to get some sleep.
Your pre-race routine should make you comfortable in strange/new surroundings, build your confidence, eliminate stress, and prepare you to do your best. I have listed many common practices to get you started but you must experiment and find out what works best for you.
Use this as a rough outline adding what works and getting rid of what doesn’t through experimentation. A well thought out routine will make you confident at the start while your competition worries about their run and wonders why you are so confident.
Angie, a BetterRide student has been tearing it up since taking her camp in Philly last year. Read what she thought of the camp and watch her videos! It was a great camp with riders ranging from a 14 year old kid to World Champion Sue Haywood all leaning the same Core Skills of mountain biking!
So many injuries! Three students who signed up for camps and one who wants a camp next year all injured themselves last month! One woman broke her right wrist and her left shoulder and some ribs, another thought he had broken some ribs (luckily they are only bruised but still super painful), one broke is femur and the last got 17 stitches in his leg!
I hate getting emails like these (especially the photo, ouch!):
My wife may have not been too clear, considering her condition, when you both talked ….
She’s making good progress, but since her right wrist and left shoulder were broken (along with several ribs), limiting their use and making certain tasks very difficult at this time …..
Mountain biking does not have to involve injury! Before my injury in July I had not been injured mountain biking in six years! Please take it from me, a 45 year old guy who rides six days a week and races pro downhill learn the correct techniques, drill them until they become second nature and every mountain bike ride will be more fun, faster and safer!
I often say, “knowledge is worthless without action” and after writing my post on instincts I realized I great way to explain it. This is the follow up article to this article (http://betterride.net/?p=1837 ) on instincts if you haven’t read it.
There are a million riders out there eager to help their fellow riders but few are qualified. I will use a couple of common tips that are good, correct tips as examples.
One tip you hear a lot is “look ahead” which is correct and vital to riding well. While there is nothing wrong with this advice it does a rider little good. Knowing something and actually doing it are too different things entirely! So knowing to look ahead is unlikely to help as that knowledge is in your smart, thinking brain while action comes from your “reptilian brain” which doesn’t think but simply acts according to instinct. Ever drive home home and not remember any of the drive? That is because you are not using your thinking, conscious brain. You didn’t think, “put on my blinker, slow down, stop, look both ways and turn right on 18th street”, you just did it! Skills need to be the same way!
Fear (and don’t mean terror, just not wanting to crash or slide out) causes your survival instincts to kick in. Did millions of years of being hunter and gatherers and then farmers teach the correct survival instincts for mountain biking?
If you have ever watched the best athletes in the world practice this is what they do. Day after day, even when they have mastered a skill they continue to do drills because if they stop the old instincts will take over. All top athletes spend more time doing drills than actually playing/doing their sport. I don’t expect you to do that but what percentage of your riding time to you spend doing structured drills designed to help you master a specific skill?
The entire BetterRide skills progression is based on explaining a skill, demonstrating the skill and then having you master the skill with carefully designed drills. This is the only way to learn to actually do something. Ask any top ski racer, tennis player, football, martial artist, boxer, wrestler, MMA fighter or basketball player and they will tell you the same. Michael Jordan needed more drills than all his high school peers as he was a lousy basketball player his freshman and sophomore years. Jerry Rice set and holds nearly all receiving records in the NFL yet he was not close to being the fastest receiver in the sport. Jerry Rice’s training and practice is legendary, he would practice running patterns by himself after practice ended. He was determined to make all the movements, skills and patterns instinctual.