Mountain Bike Pre-Ride Routine to Help You Ride Your Best

On 02/09/2021

Most of my crashes and injuries have occurred within five minutes of throwing a leg over my bike, usually, because I wasn’t mentally “on my bike”.

I was still worried/thinking about something that happened before my ride – Did I leave the stove on? Who won last night’s game? Do these fat tires make my butt look big? 😊, and have a silly crash on an easy trail. We need to be focused and in the moment to ride our best!

Being mentally somewhere else, not “in the moment” is the cause of so much pain (mentally and physically) as we stumble through the day (or a ride) without a true focus.

I USE THE FOLLOWING IN MY RACING AND RIDING AND IT REALLY HELPS ME RIDE MY BEST:

To make themselves feel comfortable and confident, top competitors in all 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 team I coached but works equally well for all riding and racing. A big goal is to eliminate thoughts that will distract you and instead, put you in the proper mental 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/ride 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. This is another aspect of riding and/or racing where keeping a journal can really help you find out what works.

Night Before Ride/Race

1. Equipment

a. Inspect and tune your bike completely with a checklist and put on your number plate (how many riders have gotten to the trailhead without shoes, helmet, shorts, etc and/or how many racers have arrived at a race and realized that their number plate is back in the hotel?!)

b. Prepare race clothes, shoes, pads, helmet, goggles, gloves. Use a checklist.

c. Prepare bag to take to the trailhead/start with you: spare goggles and gloves, smart phone (CHARGED!), food, drink, etc. Use checklist.

d. Add your own topics.

2. Mental prep

a. “Riders” – Know what you are getting into by reading/asking people/watching videos about the trail. You need to be prepared for your ride. Know: how long, how rough, how much climbing, etc the trail is/has will help you prepare and feel more confident that you are ready for the ride. This helps you feel comfortable, relaxed and makes it easier to fall asleep.

Living in Moab I can’t believe the amount of people who get off the shuttle at the top of Burro Pass and think the Whole Enchilada is an easy, all downhill ride back to town! They don’t know that it starts with a 1,000 vertical foot climb from 10,000 to 11,000 feet and they aren’t dressed for the cold! It might be 70 degrees in town but it can be 30 degrees cooler at 11,000 feet.

b. “Racers” – Know the course by heart – no missing sections. Have a confident plan on how you will ride from top to bottom (worrying about how to handle that “big jump” will keep you up all night).

c. Image your race run (at least twice) from standing in line at the start to your feelings of elation after crossing the finish line with a perfect run.

d. Remember, only concern yourself with what you can control (which basically is your equipment and your riding). Worrying about how your competition will ride is a big waste of time because you have no control over their riding.

e. Add your own preparation (meditation, stretching, yoga, etc.)

Morning of Ride/Race

1. Physical prep

a. When to wake up. How long before ride/race do you want to wake up so you have time to shower, eat, do dynamic stretching, take care of any loose ends?

b. What to eat and when to eat it, etc. Experiment with what you eat and how long before your ride/race you want to finish eating. We are different in this department and it may be different for a 40 mile ride with 8,000 feet of climbing than it is for a 10 mile hammer fest at full speed. This is what a riding/training journal is for.
c. Add your own.

2. Mental prep

a. Use Imaging, stretching, meditation, etc. to get you in the right mental state to ride your best.

b. Find out what works for you.

At Trailhead/Race Site

1. Physical prep

a. Dressing routine. Always dressing (changing from street clothes to your riding clothes) in a certain order can be almost like a meditation, putting you in the right mental state to ride and making you feel at home even when miles away.

b. Warm up. Get your body ready for the ride!

c. Practice run (if offered).

d. Simple routine. Before every ride I tap my chest on my stem a few times and go over my acronym below.

e. Find out what works for you.

2. Mental prep

a. Find out what your riding/racing fears are and how to put them to rest (weeks before the race). Many riders are worried about that one section of the trail that their buddy warned them about. Many racers worry about their competition’s performance. Remember, only concern yourself with what you can control.

b. “Riders” – image riding smooth and in control.

c. “Racers” – image race run at least three times (good use of chair lift time).

d. Put yourself in an optimum mental state for racing/riding (again find out by experimenting while training). Many people make a shortlist or mantra of why they will perform well – I have trained hard all winter for this, I know the course, I’m fast, I will ride my best, etc. Also, music is a big help to many riders/racers. Make a playlist of songs that make you feel good!

e. Create an acronym for the things that you need to remember to have a good ride and tape it to your stem or bars. Mine is BRAILUM which stands for Breath, Relax, Attitude, Intensity, Look Up, and Moto (Moto was my old expression for elbows up and out). Saying “B Railum” and then thinking about each component of it really helps me focus.

f. Find out what works 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.

Dan Millman calls these “transition routines” and uses an example in his married life:
Often he would have a stressful day at work, then a stressful commute home and when his loving wife opened the door and asked him how his day was he would unload that frustration on her! He quickly realized that though he wasn’t upset with his wife in the least, he was yelling at her and this probably wasn’t too good for his marriage.

He decided to create a transition routine when he got home. After he pulled into his driveway he would shut the car off but not leave the car until he had gone from frustrated coach and frustrated commuter to loving husband. He would take a few deep breaths and think something to the effect of, “Wow! what a long and frustrating day. My boss can be such a jerk! What is it with these impatient and rude drivers, I must have been cut off six times on my drive home. Geez, what a day! Now, I’m home and my loving wife is waiting for me. How fortunate am I to have such a sweet, caring. loving wife!”

Then. after a few more deep breaths he would walk to the door. When his wife asked him how his day was he would, calmly, without raising his voice say, “It was rough honey, but first give me a hug, then I will tell you about it …”. He says that this routine saved his marriage.

Years ago, Missy the “Missile” Giove (pictured below) taught me something she learned from Native Americans and added it to my Pre-Ride Routine. She said she was taught to make peace with the earth and/or the mountain. Simply take in the beauty of where you are and tell the mountain that you are just here to play, you aren’t going to hurt it. Thank the mountain for its beauty and generosity.

Realize how fortunate you are to have the time and wealth to go play on trails! This really grounds me and makes me appreciate every ride. Sometimes it’s easy to take life for granted!

Can you see how a similar routine will help you get much more out of every ride? Please share your pre-ride routine/s in the comments.

As always, create your best ride yet!

Cheers,

Gene

Comments

4 Comments

Lee Ernst on 02/09/2021 at 9:54 am

Gene, this was a great read! I need to put together a pre ride checklist after reading this. Your routine included the mental prep and awareness that I have not thought about since getting back into it 5 months ago thanks to a move to AZ. Thanks for including Missy’s comments about appreciating the mountain. That was touching and so true. Looking forward to more motivation and taking an in person class
Reply
- Gene on 02/09/2021 at 7:00 pm
  
  Hi Lee,
  
  Thanks, I’m glad you found this useful! Cool that you liked Missy’s comments, she is a cool human. I saw your sign up this morning, I’m looking forward to coaching you.
  
  Cheers,
  
  Gene
  Reply
Lee Ernst on 02/09/2021 at 7:26 pm

Gene if a spot opens in March for the Scottsdale event count me in
Reply
- Gene on 02/09/2021 at 7:38 pm
  
  Will do, Lee. You are on the waitlist.
  Reply

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Rider Reviews

Thanks again, you were a great part of my succees for 2005. I had the best year of my life. Part of which at the age of 52, I entered numerous mtn bike races, podiumed 5 times and won the Texas Mountain Bike Racing Association series for my division.

Your instruction, professsionalism and emails went above and beyond all expectations.

Kent Wells
2016

Thanks Coach Gene for your time the last 2 days! Your coaching is spot on! I’m so lucky to have had the chance to spend this time learning from the most passionate mountain biker out there – one who cares about the sport and all the techniques that go into it! Total respect! That’s all I have to say! If anyone is questioning or “thinking” about signing up for his camp- DON’T , just do! Thank you Gene!!!!

Gretchen Wavro

This was by far the best use of both money and time in regards to my mountain bike training.
Its 3 days of my life I will never forget.

Jim, BetterRide Camper

The results are starting to trickle in as I have the time to ride some of my local rides that I track my times on. I’m astonished!

My descending time from the summit of Chimney Gulch to the Beaver Brook cross over dropped from a personal best of 6:51.0 to 5:46.0, for the bottom section it went from a personal best of 13:42.0 to 10:12.2. Considering that I really haven’t had enough time to practice a lot yet, I’m stunned at the improvement. I can also say that I felt more in control than I used to and I cleaned a section I’ve never had the balls to even try before.

Again Gene, I can’t thank you enough. The camp was great. Your ability to break skills down into digestible parts, watch riders and help them refine techniques, your humility and sense of humor make you a world class coach. I’ll be taking your next level two clinic this year and probably a refresher next year.”

Mark Forgy
Expert XC racer, Mountain Bike Fanatic

Just wanted to give you an update and let you know that I am starting to experience the delayed effects of your camp. I knew when the camp ended that I was leaving with some new skills that were helpful immediately. But I also knew there were other skills that were going to take more practice, patience and time. Well, I’m starting to see them.

I’ve been practicing descending the way you instructed us but until the last couple of weeks, I knew I was still faster descending the way I always had – I was just more comfortable that way. But in the last couple of weeks, it all kind of clicked.

I’m not winning any downhill races – yet – but all of a sudden (and it really did seem to happen pretty suddenly) your techniques took over and instead of just using them at low speeds only when I thought about it, I was using them all over the trails and feeling pretty comfortable. Now I find myself only reverting to my old techniques when I come into a corner already off balance. Anyway, thanks, it’s a great feeling – can’t wait to use them on race courses this year!

Sarah Kaufman
Top Pro Endurance Racer

I just wanted to let you know that I’ve had big improvements in my racing this year after taking the betteride course (about 10 minutes improvement from last year). I got 2nd place in the beginner category at Eldora, then placed 15th out of 35 in the Sport category at Winterpark in my first ‘sport race’. I passed people on the downhill for the first time in these two races, and am feeling much more confident on the downhills (I hit 31.5 mph max on a tight singletrack in the Eldora race).

Jonathan Jones

Tonight was the first night of practice cyclocross races. The cornering techniques I learned in you camp last weekend rock on the cross bike. I was able to carry speed through the corners and off cambers that I could only dream of last year!

I actually found myself cranking up the speed before the corners instead of braking. Nobody else is using this technique. I found my self keeping pace with stronger riders just on cornering skill alone. Imagine after I’ve a had a few weeks to practice.

I had best time of my life on a mountain bike at your camp, and look forward to doing another one next spring.

Chris Cornelison
September 24, 2010

I took your Neshaminy clinic in June. I wanted to fill you in on my race results. I raced all season in the Midatlantic Super Series in Women’s Sport. I won the overall championship! I am so happy that I won! I will be moving up to Elite next year.

I’ve been doing the drills you taught for 20 minutes, twice a week. I almost always preride my race courses. I work on hard sections to figure out the best lines. Since the clinic, I have noticed that my balance has improved tremendously.

So, Gene… thank you for the clinic. I still tell all my riding buddies about it. Especially how you break down the mechanics of everything that you teach. I let them know how you explain the physics behind the techniques. I tell them that the learning environment you provide is the perfect way to learn something, practice it, and really get it. I’d love to do a refresher course.

Angie Wallace
September 15, 2009

Attending Gene’s camp in Sedona was one of the best decisions that I’ve ever made. You can read skills articles and watch the youtube videos all day, but these will never engrain the skills needed to become a good mountain biker.

Gene’s course teaches you all of the primary skills, and then he drills them into you. You repeat these drills under his watchful eye until the become engrained. It’s been about 9 months since I attended the course and I still hear Gene correcting me if I’m going about an obstacle or turn in the wrong position.

I still make every ride a learning experience because of what he taught, and my riding has improved immensely as a result. Thanks Gene!

Steven Peyton
August, 2018

Just wanted to show you what your lessons made me do this past weekend! If you click on the photo or link to the photo album look through the album and on the 2nd page, bottom row, there’s a great shot of me doing what you taught me to do with my elbows-totally Brian Lopes style.

I was impressed to see myself doing that-a big change in my riding style and I know it’ll make me faster in the long run.

So thanks and I may have some time coming up where I can make it to one of your camps-I’ll let you know.

Amanda Riley, Kenda, Titus, Hayes Team
Winners of 2008, 24 hours of Old Pubelo

Thanks again for holding the camp last weekend. I was finally able to get out and ride yesterday on the falcon trail (loop that goes around the Air Force Academy). There are two sections that I have had problems with in the past. One is a tight turn with two drop offs that are oddly spaced and the landing slopes off into some bushes. I’ve ridden the trail a dozen times and walked that section most times. Once I tried it and endo‘ed into the bushes. When I rode it yesterday, I cleared it with confidence.

I kept repeating to myself “Do or Do Not – There Is No Try” I relaxed, saw the line I wanted to take, found my balance and went through the section very controlled – it was great!

The next section is a steep switchback climb with a ton of sand. I have never made that turn, although I have tried to every time I’ve ridden the trail. This time I approached the switchback using the techniques and strategy you taught us. The result – made it! No problem!

The last thing I noticed is that the whole ride was smoother. I focused primarily on the vision techniques – and body position skills. The ride felt slower than what I normally ride, but it was actually six minutes faster! Absolutely amazing!
Brad
Oct. 8, 2008 (5 days after his 3-day coaching session)

My son took your camp in winter park at age 14. He is 16 and just completed the Laramie Epic (30 miles) last weekend. He placed 2 in the age bracket 0-29. He continues to use your techniques and tips. Smooth is fast! Your worksheets are worn out and weathered from continued use! Worth it….you bet!!!

Sheila Palmer
July 2019

Your camp gave me the confidence to go out and try a few races this summer. My first race was in the beginner 40 to 45 age class in the “Point to Point” cross country race in Winter Park. While I certainly did not break any records – I at least had a respectable finish and more importantly had a total blast.

My second race was a Super D (much more my style in that there is MUCH less uphill cranking) at Winter Park where I got a second place finish in my age group. 3rd race was a Mountain States Cup Super D race in Copper where I came in tenth. Again no records but still having a total blast.

My friends the same age as me think I am crazy doing this stuff but I think they are crazy to be sitting on their arses. Again, thank you for giving me the confidence to go out there and try some racing and hopefully in the near future I will be in another one of your camps!

Will Edgington
September, 2009

Thanks for the e-mail. By the way, after completing your camp in Arizona, I dropped 5 minutes off my previous best lap time at the 12 hours of Temecula mountain bike race (59 to 54 minutes). Obviously, this was a significant breakthrough.

I’ve also noticed that by being a smoother and more efficient rider and by decoupling my body from the bike, I exert less energy and travel faster. “Looking to victory” works like a charm. Most importantly, the basic skills I was exposed to in your camp (and continue to develop) have made mountain biking more enjoyable.

Keith
January 2008

I’ve been wanting to pass on a personal success story. I participated in my first mountain bike race in Copper Harbor, MI. I placed 6th in my age group (over 6 min. behind 3rd place) on a very technical course. Considering the field, I was happy with the results.

My goal after the BetterRide camp was to be in the top 3 in the same race with a similar field. With my new found skills I placed 1st this time with 2nd place over 7 min. behind. I tore it up! Thanks, I’m always telling people that no matter how much they think they know how to ride a mountain bike, they owe it to themselves to attend one of your camps. A year later I still practice my skills every time I’m out.

BTW, a while back you suggested some reading material. I chose Body, Mind Mastery by Dan Millman. (in audio book form). Not only do I feel it helped my mountain bike skills with things like, how tension is counter productive and how the “opponent is not the enemy, but instead the teacher” it also helped me in my own personal life. Good recommendation!
Keep up the good job.

Rich Schmit
April 2011

Gene and fellow BetterRiders!
I have been smiling all day long today, thinking about our rad weekend together! I taught 4 of my kids how to do wheelies today and they thought I was super cool for a solid 5 minutes until they had it completely mastered and were smoking past my on their rear wheels.

Thank you forever, Gene, for sharing your passion and deciding to teach. An empowering, motivating, completely exhilarating weekend. I feel like a little kid on Christmas morning with my new toy. It was a total honor to cross paths with you all!

Currently standing on one leg while I brush my teeth and dictate this email…
Jen

Friends took the 3 day a while ago and really enjoyed it.

I didn’t think I was ready for that but I hired him privately for most of a day. Best experience going. It helped my skiing also. Eyes, eyes and balance via movement on the bike.

Steamboat in the rain…..

John Rostenbur

MTB Skills Camp in Fraser, CO. It was amazing. Phenomenal skills coach, Coach Gene Hamilton, literally broke down the fundamentals of mountain biking in 3 days. Super fun fellow campers. Enjoyed every bit.

Now I need to practice and strengthen some new neural circuits. If you want to improve your MTB skills, no matter your level, take a course from Better Ride.
Patricia George

Thank you, Gene! I thoroughly enjoyed your skills camp. One of the most effective learning environments I have experienced to date. Now it is all about due diligence!

I am interested in a “day with Gene in Moab” and future course offerings.

Ryan Bertram

Gene, The first thing I did was buy some cones. My drive way is pretty steep so can do switch backs there. My pedal wheelies are coming along. Yesterday I had a bit of a breakthrough ride with my vision. On a ride with some small drop offs I realized by using the vision technique I was more balanced, more comfortable and jumped further without trying.

That was the best clinic I have ever done. Thanks for the reading list. I’ve read a number of those books but I now have more to read.

Don Leet