I Purposely Crashed My Mountain Bike Today! (How to Set Yourself Up to Ride Your Best)  MTB Training Article by Gene Hamilton

Seriously, I made myself crash! I didn’t want to crash but if you watched the lead up to my crash I did everything possible to set myself up for disaster.

I often tell my students that most mountain bike crashes happen within five minutes of throwing your leg over your bike. I explain that often, when we don’t warm up for at least ten minutes (twenty to thirty minutes is best) we aren’t fully focused and ready to ride. Today I disobeyed my warm up rule and paid for it. I woke early (5:45 am), fixed a rear flat and headed to South Mountain. When I arrived I had just enough time to get my riding gear on and we were off.  I even said, “I don’t know how you guys do this, I like to warm up before I ride.” Colin then said maybe we should do a long run (a series of trails that have a a few climbs and flat sections providing a decent warm up) and I decided against it! Off we went down Geronimo, I felt pretty good on the first section, missed a few lines but considering the lack of warm up felt alright. After waiting for the crew to regroup I took off down the trail and had a conscious thought (should I take my normal line or try this other line), took a different line than normal and the next thing I knew I was on the ground in a lot of pain.

Conscious thoughts have no place in mountain biking, you need to just do, not make decisions! I wasn’t in mountain bike mode, I was still trying to wake up, thinking about the election results and the traffic I fought to get to the trail. This was not the focus I needed to ride scary trails at my best!

I landed about seven feet below the trail and was fortunate to land on one of the only spots with sand mixed with rocks, as the next 100 meters is all big rocks on the side of the trail. I Feel really fortunate that I wasn’t hurt worse. Ended up with a sore left shoulder, deep thigh bruise on my left thigh, cut left ankle, headache, big scratch in my fork stanchion, broken left grip and feeling rather nauseous.

The moral of this story is warm up before you mountain bike! Your body and your brain both need to be warmed up and in bike mode (not loving father mode, stressed out business woman mode, mad about bad drivers mode or still thinking about what your boss said mode!) before you end down a trail! My usual warmup consists of 5-10 minutes of dynamic stretching then a minimum of 15 minutes of riding (often doing body position and cornering drills plus a few sprints). I ALWAYS ride better when I do this! Glad re-learning this lesson for the 6th or 7th time did not involve a trip to the hospital!