Weekly Skills Training
WEEK 3 - Track stands & Balance at slow speeds
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Why it matters: Mountain biking in difficult terrain requires balance at slow speeds. Staying on your pedals increases speed once you're beyond the reason for slowing down.
Focus on: Level pedals, braking, and ratcheting pedals for modulated/minimal movement.
Practice drills:
Ratcheting tips:
Shift weight to the hands (partial back pedal & power forward. A fun thing to try out is pedal backwards in a standing neutral position, and see what it takes to make smooth backwards pedals, that will help find your weight, and then start ratcheting).
Start by holding the front wheel against a building wall. Wheel at 45 degrees, Hand on brakes, level pedals.
Play Rock Dodge to learn slow approach, slow steering, ratchet and basic rolling trackstand.
Focus on: Level pedals, braking, and ratcheting pedals for modulated/minimal movement.
Practice drills:
- Use a wall or a slight incline
- Point the front tire in the opposite direction from the front foot (right foot forward, point tire to the left)
- Use hillside, or wall for resistance.
- Ratchet pedals to keep balanced body movement from transferring into bike movement.
Ratcheting tips:
Shift weight to the hands (partial back pedal & power forward. A fun thing to try out is pedal backwards in a standing neutral position, and see what it takes to make smooth backwards pedals, that will help find your weight, and then start ratcheting).
Start by holding the front wheel against a building wall. Wheel at 45 degrees, Hand on brakes, level pedals.
Play Rock Dodge to learn slow approach, slow steering, ratchet and basic rolling trackstand.
WEEK 2 - Braking better Builds confidence & speed
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Why it matters: Braking (properly) builds confidence with speed. Braking (properly) makes you faster!
Focus on: Using the index finger (only) on each brake. Modulating the brakes, no skidding! Body positioning so both tires are weighted and gripping the ground.
Practice drills:
Repeat several times.
Index Finger = resting on brake lever, ready to modulate brakes
Eyes = Looking ahead down the trail - further down the trail the faster you go
Focus on: Using the index finger (only) on each brake. Modulating the brakes, no skidding! Body positioning so both tires are weighted and gripping the ground.
Practice drills:
- Brake lever modulation: walk the bike while braking. Notice the point at which the brakes lock up, vs modulate.
- OTB: Pedal fast on a flat area, mark the ground where they should instantly apply their brakes. Coach their brake modulation and body positioning. (Weight back, and arms locked against handlebars to counteract inertia).
- Teach them not to come to a full stop in these drills by shifting body weight forward again once they are done squeezing brakes. This is the beginning of "race braking" which both checks and preserves speed.
- Identify habits on the trail by having them shout out loud when they are braking. Is it comfort braking or race braking?
Repeat several times.
Index Finger = resting on brake lever, ready to modulate brakes
Eyes = Looking ahead down the trail - further down the trail the faster you go
WEEK 1 - BODY POSITIONING IS DYNAMIC/ORGANIC
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Why it matters: Control, Traction/Pressure control, Speed = CONFIDENCE! (This is the skill that makes riding a bike feel like flying)!
Focus on: Entire body as a hinge or human suspension spring. Pedals and handlebars are your ONLY connection to your bike - hinge connections. Notice bike moving separately from your body's center of gravity.
Practice the Bike Squat:
Index Finger = resting on brake lever, ready to modulate brakes
Eyes = Looking ahead down the trail - further down the trail the faster you go
Focus on: Entire body as a hinge or human suspension spring. Pedals and handlebars are your ONLY connection to your bike - hinge connections. Notice bike moving separately from your body's center of gravity.
Practice the Bike Squat:
- Coast with pedals level, (practice on a slight decline so you don't need to focus on pedaling)
- Start off in a relaxed, tall stance (Neutral Position).
- Slowly get as low as possible (a ready position), by bending your arms and legs. Bring your chest close to the bars and your crotch close to the saddle - but NOT hugging your saddle with your thighs.
- Keep your weight evenly balanced through the feet (in the foot wedge) at all times, do not bring weight into your hands. You will need a hip hinge to reach this.
Index Finger = resting on brake lever, ready to modulate brakes
Eyes = Looking ahead down the trail - further down the trail the faster you go