Mountain Bike Clinic Content
MSC Mountain Bike Skills for the Clinics •
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Preride skills o Cones, 4 or more each side of a rectangle o Line in dirt for stop drill o Discuss left (Lead) hand controls and right (Rear) hand controls o Stop drill. Practice stopping on line, mostly rear brakes, looking at line, not tires, one or two fingers only o Weave around cones, looking several cones ahead o Coast around cones off seat. o Practice shifting gears around cones. Trail etiquette o Horses first, hikers second, bikers last. Stay well off trail, keep still, and ask horse riders for instructions so the horses are not spooked. o Spacing on trail: Far enough to be safe, close enough to learn from rider in front. o In passing tell how many behind you. Beginners o Safety First: protect head, hands knees and elbows o Ride at own pace, speed control. o Don’t let bike smell your fear! o SMILE. Having fun makes you relaxed o Bike ! hard tail vs soft tail. Hard tail better value for money ! Disc brakes o Pedals: flat vs clip in. o Shoes: hard sole better o Size of bike: professional fit o Clothes: padded shorts and rain gear Basic skills o Relax, light hands o Look ahead, moving eyes from close to far, not at tires o Plan ahead, never assume trail ahead is easy or safe. o Let natural suspension of arms and legs do the work o Let your bike and body move separately o Braking ! One or finger on brake at all time ! Brake smoothly, not on or off ! Rear brake more on loose footing. ! Brake before obstacles, not in middle o Steering ! Sweeping turns, not jerky ! No over steering ! Point head and shoulders in direction want to go ! Lean to turn at higher speeds, not turn front tire. o Peddle efficiently ! Proper cadence ! Gear selection Look ahead, anticipate. ! Push back on peddles to use more of the circle ! Start with feet on peddles, not on seat. Attack position
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o Off seat, peddles level. More maneuverability o On Seat, more stable, no cushioning o Use arms to lean bike and absorb bumps o Lower body toward handlebars and use elbows for steering and leaning bike. o Stay loose o Move forward on uphill o Move backward on downhills. Braking more o Fingers on brakes at all time, only one or two fingers on brakes. o No panic brakes, feather braking, progressive braking o Use both brakes, more rear on loose or slippery surfaces o Tip heals down to prevent feet slipping forward. o Try to brake on straight line, not turns, requires anticipation o If starting to skid, lighten brake and turn into the skid. o Don’t use front brake on STEEP downhills or in sharp turns Cornering o Good riders use laws of physics to their advantage o Start useing widest part of turn, then cut across the turn. o To attack position o Braking limited in turn o Lean the bike over o Turn head, shoulders in direction of desired path o Outside peddle down. As much weight here as possible o Learn limits of bike, your skills, and trail surface. Climbing o Get into appropriate gear, ease up when shifting. If possible, shift down before starting up the climb. This reduces stress on the derailleur gear teeth. o Bend elbows and shift upper body closer to bars o Adjust weight back and forth to balance slipping rear tire and front tire raising off trail o Seated is most efficient o Don’t forget, you can get off and push, sometimes this is more efficient. Descending o Off seat as soon as downhill. o “Rolling in” push bike into descent while moving body back o Attach position, feet at 3 and 9 o’clock o Drop heels o Braking downhill ! Pick places to brake and brake hard in these areas ! Brake on flatter areas and coast over steeper o “G-‐out” at bottom when gravity is highest. Use feet and arms to cushion o Drop-‐offs. Weight back, even behind seat. Extend arms at drop-‐off to get tire on trail asap Rough trails o Let arms and legs cushion body o Pick best line o Lift up or at least unweight front when approaching big bumps. o Push bike into drops. o Braking reduces bike’s ability to absorb a bump. Sand o Straight as possible, little steering
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Continuous peddling Momentum is your friend. Cross washes at right angles Look for other’s tracks, packed sand.
MSC Beginner Mountain Biking Clinic Short Ride: Monument to 136th St. Express to Dixieleta to Black Hill to Fraesfield TH Location Skills
Fraesfield TH -‐ Monument Trail Monument & 136th St. Express
136th St. Express & Dixieleta
Dixieleta & Black Hill
Top of Black Hill Downhill
1. Manage Speed 2. Use Light Braking 3. SMILE 1. Weight Shifting Turns (lean on handlebar in direction of turn) 2. Look ahead & where you want to go 3. SMILE 1. Sand 2. Shifting Practice -‐ use rear gears only 3. Look Ahead 4. SMILE 1. Sand 2. Pick your Line 3. Shifting Practice (needed to get to top of hill) 1. Manage Speed 2. Weight on Back of Seat 3. SMILE 4. Enjoy rest of ride to Fraesfield TH using new skills as needed
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MSC Beginner Mountain Biking Clinic Long Ride: Monument to 136th St Express to Turpentine to Black Hill to Fraesfield TH
Location
Fraesfield TH -‐ Monument Trail Monument & 136th St. Express 136th Express & Dixieleta 136th St. Express & Turpentine Turpentine & Black Hill Top of Black Hill Downhill
Skill
1. Manage Speed 2. Use Light Braking 3. SMILE 1. Weight Shifting Turns (lean on handlebar in direction of turn) 2. Look ahead & where you want to go 3. SMILE 1. Weight Shifting Turns 2. Look ahead & where you want to go 3. SMILE 1. Sand 2. Shifting Practice (use rear gears only) Look Ahead 3. Not Pedaling? -‐ Inside Pedal UP 4. Going Downhill? -‐ Off Seat in Neutral Position 1. Sand 2. Pick Your Line 3. Shifting Practice (use rear gears only) 1. Manage Speed 2. Weight on Back of Seat or Off Seat 3. SMILE 4. Enjoy rest of ride to Fraesfield TH using new skills as needed
Beginners plus bike ride
Trail Segment
Condition
Skills
General Orientation
Same as Hike orientation
Emphasize Safety, trail etiquette, etc.
Bike Orientation
7 miles, wide and flat to start, single Ride own pace. Spacing so can pick track at end. No big hills up or down. own line but close enough to see Will Stop often. others path. Right of way. Horse, everyone one side of trail. Bells. Stewards checking tire pressures, seat heights, general safety of bikes Moderate up and down, loose gravel Sand. Picking line on trail. Slow, yield to people but pass. Tell people how many behind and THANK them.
Brown's ranch Road to Powerline STOP
Brown's Ranch road to Corral STOP
Downhill, across wash, sand.
Corral to Dry Gulch STOP
Moderate up hill. Wide.
Dry Gulch to Cathedral Rock STOP at S turn
Moderate S turn 1/4 mile just past 2 poles. . Gentle down, turns, single track
Cathedral Rock to Amphitheater STOP
Amphitheater and down Chuck Wagon
Downhill, tight turns first 1/3 mile
Whisky Bottle STOP
Downhill, turns, bumps, uphill towa rd end.
Latigo STOP
Uphill at first. 2nd part, scenic, downhill, lots turns, difficult turn at very end
Downhill, coasting with peddle position 3 o’clock and 9 o’clock and weight distribution, braking technique. Sand. Crossing washes at right angle. Go straight on wide road, do not turn off other trails, we will stop as group at next turn Uphill. Cadence and gears on climbing, position on bike with climbing Gears, anticipating uphill. Where to look, especially in turns TURN MONITOR at Cholla Mt When to stand. Weight distribution on turns and rolling terrain. Peddle position with inside peddle at 12 o’clock, braking, weight back TURN MONITORS 3 at Dry gulch, Maverick connector, Amphitheater Turn Speed control and braking. When to stand Weight distribution in turns and rolling terrain. Standing to absorb shock on humps and lean bike not body. . Turn Monitor at Chuckwagon Gears on uphill, more speed with turns. "Ready position" to absorb bumps. How start on uphill, do drill about 100 yards on Latigo. Reinforce downhill skills, off seat, etc. MONITOR Steward right before difficult turn at end.
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Preride skills o Cones, 4 or more each side of a rectangle o Line in dirt for stop drill o Discuss left (Lead) hand controls and right (Rear) hand controls o Stop drill. Practice stopping on line, mostly rear brakes, looking at line, not tires, one or two fingers only o Weave around cones, looking several cones ahead o Coast around cones off seat. o Practice shifting gears around cones. Trail etiquette o Horses first, hikers second, bikers last. Stay well off trail, keep still, and ask horse riders for instructions so the horses are not spooked. o Spacing on trail: Far enough to be safe, close enough to learn from rider in front. o In passing tell how many behind you. Beginners o Safety First: protect head, hands knees and elbows o Ride at own pace, speed control. o Don’t let bike smell your fear! o SMILE. Having fun makes you relaxed o Bike ! hard tail vs soft tail. Hard tail better value for money ! Disc brakes o Pedals: flat vs clip in. o Shoes: hard sole better o Size of bike: professional fit o Clothes: padded shorts and rain gear Basic skills o Relax, light hands o Look ahead, moving eyes from close to far, not at tires o Plan ahead, never assume trail ahead is easy or safe. o Let natural suspension of arms and legs do the work o Let your bike and body move separately o Braking ! One or finger on brake at all time ! Brake smoothly, not on or off ! Rear brake more on loose footing. ! Brake before obstacles, not in middle o Steering ! Sweeping turns, not jerky ! No over steering ! Point head and shoulders in direction want to go ! Lean to turn at higher speeds, not turn front tire. o Peddle efficiently ! Proper cadence ! Gear selection Look ahead, anticipate. ! Push back on peddles to use more of the circle ! Start with feet on peddles, not on seat. Attack position
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o Off seat, peddles level. More maneuverability o On Seat, more stable, no cushioning o Use arms to lean bike and absorb bumps o Lower body toward handlebars and use elbows for steering and leaning bike. o Stay loose o Move forward on uphill o Move backward on downhills. Braking more o Fingers on brakes at all time, only one or two fingers on brakes. o No panic brakes, feather braking, progressive braking o Use both brakes, more rear on loose or slippery surfaces o Tip heals down to prevent feet slipping forward. o Try to brake on straight line, not turns, requires anticipation o If starting to skid, lighten brake and turn into the skid. o Don’t use front brake on STEEP downhills or in sharp turns Cornering o Good riders use laws of physics to their advantage o Start useing widest part of turn, then cut across the turn. o To attack position o Braking limited in turn o Lean the bike over o Turn head, shoulders in direction of desired path o Outside peddle down. As much weight here as possible o Learn limits of bike, your skills, and trail surface. Climbing o Get into appropriate gear, ease up when shifting. If possible, shift down before starting up the climb. This reduces stress on the derailleur gear teeth. o Bend elbows and shift upper body closer to bars o Adjust weight back and forth to balance slipping rear tire and front tire raising off trail o Seated is most efficient o Don’t forget, you can get off and push, sometimes this is more efficient. Descending o Off seat as soon as downhill. o “Rolling in” push bike into descent while moving body back o Attach position, feet at 3 and 9 o’clock o Drop heels o Braking downhill ! Pick places to brake and brake hard in these areas ! Brake on flatter areas and coast over steeper o “G-‐out” at bottom when gravity is highest. Use feet and arms to cushion o Drop-‐offs. Weight back, even behind seat. Extend arms at drop-‐off to get tire on trail asap Rough trails o Let arms and legs cushion body o Pick best line o Lift up or at least unweight front when approaching big bumps. o Push bike into drops. o Braking reduces bike’s ability to absorb a bump. Sand o Straight as possible, little steering
o o o o o
Continuous peddling Momentum is your friend. Cross washes at right angles Look for other’s tracks, packed sand.
MSC Beginner Mountain Biking Clinic Short Ride: Monument to 136th St. Express to Dixieleta to Black Hill to Fraesfield TH Location Skills
Fraesfield TH -‐ Monument Trail Monument & 136th St. Express
136th St. Express & Dixieleta
Dixieleta & Black Hill
Top of Black Hill Downhill
1. Manage Speed 2. Use Light Braking 3. SMILE 1. Weight Shifting Turns (lean on handlebar in direction of turn) 2. Look ahead & where you want to go 3. SMILE 1. Sand 2. Shifting Practice -‐ use rear gears only 3. Look Ahead 4. SMILE 1. Sand 2. Pick your Line 3. Shifting Practice (needed to get to top of hill) 1. Manage Speed 2. Weight on Back of Seat 3. SMILE 4. Enjoy rest of ride to Fraesfield TH using new skills as needed
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MSC Beginner Mountain Biking Clinic Long Ride: Monument to 136th St Express to Turpentine to Black Hill to Fraesfield TH
Location
Fraesfield TH -‐ Monument Trail Monument & 136th St. Express 136th Express & Dixieleta 136th St. Express & Turpentine Turpentine & Black Hill Top of Black Hill Downhill
Skill
1. Manage Speed 2. Use Light Braking 3. SMILE 1. Weight Shifting Turns (lean on handlebar in direction of turn) 2. Look ahead & where you want to go 3. SMILE 1. Weight Shifting Turns 2. Look ahead & where you want to go 3. SMILE 1. Sand 2. Shifting Practice (use rear gears only) Look Ahead 3. Not Pedaling? -‐ Inside Pedal UP 4. Going Downhill? -‐ Off Seat in Neutral Position 1. Sand 2. Pick Your Line 3. Shifting Practice (use rear gears only) 1. Manage Speed 2. Weight on Back of Seat or Off Seat 3. SMILE 4. Enjoy rest of ride to Fraesfield TH using new skills as needed
Beginners plus bike ride
Trail Segment
Condition
Skills
General Orientation
Same as Hike orientation
Emphasize Safety, trail etiquette, etc.
Bike Orientation
7 miles, wide and flat to start, single Ride own pace. Spacing so can pick track at end. No big hills up or down. own line but close enough to see Will Stop often. others path. Right of way. Horse, everyone one side of trail. Bells. Stewards checking tire pressures, seat heights, general safety of bikes Moderate up and down, loose gravel Sand. Picking line on trail. Slow, yield to people but pass. Tell people how many behind and THANK them.
Brown's ranch Road to Powerline STOP
Brown's Ranch road to Corral STOP
Downhill, across wash, sand.
Corral to Dry Gulch STOP
Moderate up hill. Wide.
Dry Gulch to Cathedral Rock STOP at S turn
Moderate S turn 1/4 mile just past 2 poles. . Gentle down, turns, single track
Cathedral Rock to Amphitheater STOP
Amphitheater and down Chuck Wagon
Downhill, tight turns first 1/3 mile
Whisky Bottle STOP
Downhill, turns, bumps, uphill towa rd end.
Latigo STOP
Uphill at first. 2nd part, scenic, downhill, lots turns, difficult turn at very end
Downhill, coasting with peddle position 3 o’clock and 9 o’clock and weight distribution, braking technique. Sand. Crossing washes at right angle. Go straight on wide road, do not turn off other trails, we will stop as group at next turn Uphill. Cadence and gears on climbing, position on bike with climbing Gears, anticipating uphill. Where to look, especially in turns TURN MONITOR at Cholla Mt When to stand. Weight distribution on turns and rolling terrain. Peddle position with inside peddle at 12 o’clock, braking, weight back TURN MONITORS 3 at Dry gulch, Maverick connector, Amphitheater Turn Speed control and braking. When to stand Weight distribution in turns and rolling terrain. Standing to absorb shock on humps and lean bike not body. . Turn Monitor at Chuckwagon Gears on uphill, more speed with turns. "Ready position" to absorb bumps. How start on uphill, do drill about 100 yards on Latigo. Reinforce downhill skills, off seat, etc. MONITOR Steward right before difficult turn at end.
