MTB Skills Clinic - Virtual Style

[Consuela]

Hello Ladies,

An idea popped into my head last night and was curious if anyone would be interested in it? I recently picked up Mastering Mountain Bike Skills by Brian Lopes and Lee McCormack.

[ame="https://www.amazon.com/Mastering-Mountain-Skills-Brian-Lopes/dp/0736056246/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1215465507&sr=1-1"]Amazon.com: Mastering Mountain Bike Skills: Brian Lopes, Lee McCormack: Books[/ame]

I'm trying to practice some of the techniques from the book on my weekly rides. Thought it would be fun to chat with some of you about what skills you are working on from your Skills Clinics or books or just in general.

Anyone interested?

PS. I'll post my first Skill Practice Session this evening.

 

[altagirl]

So what are you working on tonight?


I keep that book in my car, if that tells you anything. My husband and guy friends think that's hilarious. "What, are you going to forget how to corner on the way to the trailhead?" But I like having it handy to read whenever I end up waiting for someone, etc. Though my latest read is "The New Toughness Training for Sports" - since my latest project has been harnessing the nerves when I race...

 

[Consuela]

Wow, sounds like an interesting book! Would love to have you share some concepts from it that you find particularly useful.

Skill Practice Session 1 - Rolling Dismount and Running Mount (pg 27 & 28)

After cleaning my drive train Sunday afternoon, this seemed like the perfect skill to practice on my drive way, which is pretty flat and about 40 feel long. First, I loosened my clips just a little, as I decided that they were just a smidge too tight on Saturday.

Rolling Dismount - Unclip the right foot and place weight on left pedal. Swing the right foot over the seat and then slip the right leg in between your left leg and the bike. This takes a little balance, as you have to lean the bike to the right a little... Then step down with your right foot while unclipping your left and do a little jog. This one was easier than it looked in the book... at least on a flat driveway...

Running Mount - I pre-positioned my right pedal up before starting. Jog along side the bike and jumping up, swing your right leg over the saddle, landing on your inner thigh. Get your right foot on the pedal as soon as possible and start cranking. The book says to try to get your pedals before the you butt hits the seat, but I wasn't able to pull that off with my seat all the way up. Hmm... maybe I should try it in a higher gear?

Think maybe this will be something to add to my Thursday evening pre-ride goof time while waiting for the other riders to show up. Right now I practice trackstands and riding in tight circles or figure-8s in the dirt parking lot.

Not sure how often I'll be able to use this just yet, but I figure whatever gets me feeling more comfortable and confident on the bike is a good thing. Most obstacles that I would want to carry my bike over quickly are on a single track with a cliff down one side and a hill up the other.... not much room... So, guess I would need to practice a lot more before I would feel comfortable doing either of these there...

 

[SnowHot]

I have mastered the Duuugh Dismount!

I have been amazed how much a few minor tips can amp up my riding. Soooooooooo glad Terry rode with me a few times this year, because he's got a lot of dirt bike riding experience that translates to Mt biking, and I soaked up some of his experience, especially in the down hill sections.
Of course, I kick his but on the up hills.

Reading up and watching video the next few weeks will likely translate into some better riding when I'm back out there.
Thanks for the vid Connie.

 

[abc]

Rolling Dismount and Running Mount? Are you racing cross? (or single-speed?)

For regular x-c racing, you don't dismount unless it's not ridable, which means it's not going to be flat and smooth. Chances are you won't be "running" that section either.

That's for dismount. For running mount, I simply don't see the pro's doing it on the race course. They simply step on the left pedal, give the bike a push forward and swing their legs over while the bike is moving slowing.

Not that the skill isn't worth having. But it's a skill mostly for racing cross where there're regular hurdles (surrounded by smooth surface). For much x-c riding around, one simply don't dismount that often. So the speed of dismount and re-mount isn't all that critical. Adn I honestly don't know how well these rolling dismount/mount works in trail surface that's got rocks and roots...

For single speed racing, there're indeed a lot of times when it's not ridable (due to choice of gearing) but runnable. And I do see SS riders do that running dismount (and pick up their bike as part of the process). But I still don't see much in the way of that "flying mount" in action.

Myself: I'm getting nowhere in my trackstand. So that's "on the book" but not actively working on. The one I'm actively working on is bunny hop. Both in amplitude and timing. I need to get the "air time" up to at least over a second (or more) so I could be sure I clear whatever I'm trying to clear. And the height to clear it, of course. But more importantly, I need to be able to pull it off on demand, in exactly the right time and place. That, will take a lot of work.

 

[altagirl]

What's funny is that's turned out to be a skill I need after all (but have never tried, other than in my Super D race 2 weeks ago).

They set up the start so you were required to run along side your bike for 100 feet and then jump on it after you crossed a line. I was a mess. I need to work on it (in case they throw it into a start again) but I'm all worried I'll get caught up on the bike and mess up my poor knees.

 

[lynseyf]

I want to be able to do drop offs, not just roll off them.
I went to a skills clinic last year where I got taught manuals and front wheel lifts and am STILL practising them, I think its mainly a mental thing with the manuals that I think I'm going to fall off the back of the bike but I am getting better with the front wheel lifts. I practise all these things while riding home from work on my rigid work bike, I probablly look a bit crazy

 

[Consuela]

What's funny is that's turned out to be a skill I need after all (but have never tried, other than in my Super D race 2 weeks ago).

They set up the start so you were required to run along side your bike for 100 feet and then jump on it after you crossed a line. I was a mess. I need to work on it (in case they throw it into a start again) but I'm all worried I'll get caught up on the bike and mess up my poor knees.

I remembered your story about your recent race when I was reading that section of the book. And, even though I'm not racing, your story was enough for me to decide it was worth trying it. And, like I said anything that translates to feeling more comfortable and one-with-the-bike is a good thing. I think both of these also translate to exploring balance and cockpit usage in a way, which is proably why it was in that chapter.

I want to be able to do drop offs, not just roll off them.
I went to a skills clinic last year where I got taught manuals and front wheel lifts and am STILL practising them, I think its mainly a mental thing with the manuals that I think I'm going to fall off the back of the bike but I am getting better with the front wheel lifts. I practise all these things while riding home from work on my rigid work bike, I probablly look a bit crazy

Lyn, I bet you look AWESOME practicing those on your way home! Do you practice them going off of tiny drop offs, like the curb, etc? Or just on the flat?

 

[lynseyf]

I find front wheel lifts easier going up a little hill but try to drop off curbs and things, not good enough to get UP kerbs consistently

 

[Consuela]

Myself: I'm getting nowhere in my trackstand. So that's "on the book" but not actively working on. The one I'm actively working on is bunny hop. Both in amplitude and timing. I need to get the "air time" up to at least over a second (or more) so I could be sure I clear whatever I'm trying to clear. And the height to clear it, of course. But more importantly, I need to be able to pull it off on demand, in exactly the right time and place. That, will take a lot of work.

Trackstand is always a good one to practice, especially, if you ride in groups on single track! I haven't read this section of the book yet, but worked on it in my Switchback Clinic last month. Our leader had us focus more on using the front brake than the back. Then pedal against the front brake, rachetting your pedal when it gets down too far from eeking forward. Also, one thing that we did was choose a higher gear for practicing this. It was surprising how much difference that made.

Bunnyhop always good to know, especially on demand, like you said. Are you able to get the timing of "loading" your shocks just before the bunnyhop? (or tires, if you are riding rigid. )

 

[abc]

I'm assuming "kerb" is curb for us Yanks?

 

[abc]

Are you able to get the timing of "loading" your shocks just before the bunnyhop? (or tires, if you are riding rigid. )

That's exactly the issue!

It takes (roughly) a second or so from "loading" the shock/tire, to "bounce off". And depending on the speed the bike is traveling, I had to "clue" myself to "load" at a different distance from the item I'm trying to hop over. (I usually prefer a stick as a "target").

I guess my timing is ok, it's translating that time lag into distance, accounting the speed, that I'm lacking pratice of.

Also, since I'm "praticing" it at random, with both my road bike (full rigid) and mountain bike (dualie), the timing is different between the two. That confuse the heck out of me at the first few attempts each time.

 

[altagirl]

I've been getting much better at trackstands this year. Ratcheting is key, as is relaxing, looking up, etc. Stay in the trackstand and as you feel you're going to tip over, let go of the brakes a bit and pedal and it will pull you back upright. Stop and repeat. Basically you get a lot more practice if you keep working on it while moving around a bit instead of trackstanding until you have to put a foot down and then starting over.

The other thing is having decent hubs. Ratcheting sucks when you have cheap hubs with minimal engagement points. If you have high end hubs (chris king, hadley, etc) you get a lot of engagement points which means you only have to move the pedals a few degrees to "catch" the next engagement point. On a cheap hub with fewer engagement points you have to move the pedal a lot further to make it catch and therefore it's harder to trackstand. (Which is why one of the main components to a trials bike is a good rear hub!)

So it's not that you can't learn to trackstand with a cheap bike - you can. It just takes even more balance.

 

[Consuela]

Also, since I'm "praticing" it at random, with both my road bike (full rigid) and mountain bike (dualie), the timing is different between the two. That confuse the heck out of me at the first few attempts each time.

Totally makes sense though!

With your rigid, you can only compress your tires so much. And if you are running your tires super hard, like on a road bike, that won't be very much. With your FS, you have 4-6 inches of travel from your shocks, plus whatever you can get out of your softer MTB tires. You simply have more distance to cover while loading. But, once loaded, you are going to get all that back in the bounce!

"For every action, there is an equal and opposite reaction." Newton

Do you ever ride around super-slow-mo bouncing along like Tigger? Quite fun with suspesion. Not that fun without.

 

[Consuela]

I've been getting much better at trackstands this year. Ratcheting is key, as is relaxing, looking up, etc. Stay in the trackstand and as you feel you're going to tip over, let go of the brakes a bit and pedal and it will pull you back upright. Stop and repeat. Basically you get a lot more practice if you keep working on it while moving around a bit instead of trackstanding until you have to put a foot down and then starting over.

Ah, yes! Good reminder! That is the piece I forgot to do this past week: look up, not at my tire!

 

[abc]

Ratcheting sucks when you have cheap hubs with minimal engagement points. If you have high end hubs (chris king, hadley, etc) you get a lot of engagement points which means you only have to move the pedals a few degrees to "catch" the next engagement point.

Without understanding the engagement point, I somehow reached that same conclusion by trial and error: that I need a hub that's "more responsive" to my pedal stroke!

Thanks for explaining the reason behind it.

So it's not that you can't learn to trackstand with a cheap bike - you can. It just takes even more balance.

I'm actually putting the track stand on back burner. Part of my thinking being, I'll be getting a fixie in the next season or two. Fix gear bikes don't have freewheels. So it's a full time engagement hub. Only that the pedal location is also fixed, which maybe a bit of a different sensation.

But judging from all the bike messangers trackstanding at the red light (when they're not running the red light, that is), it can be done. And I had it on good authority it's much easier to learn trackstand on a fixie.

Do you ever ride around super-slow-mo bouncing along like Tigger?

I think I did that when I first manage to get good air with "bouncing". It was like a little kid getting her first bike, all excited and just keep doing it! With each bounce, you get more air due to the rebound.

Nowadays, it's usually a more purposeful practice. I always try to pick some "target" to bounce over at different speed, instead of just bouncing up and down for the heck of it!

 

[Consuela]

Skill Practice Session 2 - Build a Perfect Pedal Stroke (pg 32 -35)

With the height of the heat wave today, I decide to go to the air conditioned gym this evening and hit the spinning class. While I am interested in doing some more balance exercises from Chapter 2, tonight's workout was a better fit for practicing Chapter 3, Make Great Power.

In Mastering Mountain Bike Skills, Brian and Lee use the face of a clock to map what muscles are used for each part of the pedal stroke.

While we are really striving for pedaling a full circle, they later break the pedal stroke into 4 rough directions to give the reader a starting point.

1. Down 1 - 5 oclock
2. Back 5 - 7 oclock (aka scraping the pooh off your shoe)
3. Up 7 - 10 oclock
4. Forward 10 - 1 oclock

Previously, I had been focusing on adding each direction in the order they are above. But, while reading Chapter 3, I had a big "Ah Ha" moment. It turns out that the Forward stroke, which I had yet to incorporate, is actually the next most powerful after the Down stroke! Third in the Power Line in the Up stroke and last is the Back.

Brian says if you can only focus on adding one more direction, make it the Foreward. Ah ha! So this is what I worked on for the first half of Cycling/Spinning Class. Then I started adding in the Up the second half of class. The Back kind of took care of itself.

For the standing portions of the class, I was only really able to focus on the Forward and Down. I tried to lighted my legs for the Back and Up, but don't have the skill yet to get any power off these while standing. Guess that's what practice is for..

Overall, I felt that adding power to my Forward stroke really did give me a noticeably more efficient and powerful pedal stroke. I was able to crank down the tension more than usual. I'll try to continue practicing my Forward stroke tomorrow night.

 

[Consuela]

Skill Practice Session 2b - Build a Perfect Pedal Stroke (pg 32 -35)

I continued to focus on my Forward stroke tonight. While there were moments when I forgot to do it, it was overall a good experience.

I reread pages 32-35 again last night and noticed something that I didn't incorporate at spinning class. I did push my foot forward, but the book talks about incorporating the hip flexor (I think) muscle starting at the 10 oclock position. So, it's more like focusing on bringing the knee up and forward, like towards your chest. So, I tried to focus more on that type of movement and it seemed like I was finally using my hip flexor a little more for that portion of the stroke.

While I didn't exactly come in first tonight, I was able to keep up a little better with the first half of the group. Okay, the "first half" if you don't count the pro racer guys...

And the highlight was that we got to see two coyotes playing in the waist high waves of amber prickly weeds near by. If the pic came out, I'll post it in the Biking TR.

 

[Consuela]

Carving Corners and Braking

I worked on the Carving Corners and Braking chapters on Saturday. Turned out to be a good combiniation.

Cornering: I focused on Picking lines, Entering as far wide as I could, Turning, and Exiting. Also, focused on leaning and weighting according to the terrain. I found the section on Drifting interesting, but didn't think I would need it.

Braking: Tried to work on not riding my brakes so much. Shut it down a little more and then returned to coasting, instead of dragging them. Also, found a couple places to remove my fingers from the brake and fist my grips.

Unexpected Opportunity: While playing at the Small Bowl, we saw a father and son going off the smaller of the three jumps that runs along the side of the table top. All have yucky landing areas and I hadn't tried any of them yet. Anyway, got some tips from the Papa, which included "Don't brake on/after the landing whatever you do!" and started working on the little jump. The backside was slanted (off-piste) and very loose. First, I just rode over it, unweighting my way the top. After a couple times, I started pulling up a little and catching a little air. Second air, I got some drift going on (sliding sideways down the hill) and was very thankful I was fisting the grips, not the brakes.

 

[altagirl]

So there are several things I've been working on this season that are more mental skills than riding skills, but here they are.

1. Staying positive. I've gotten much better at this on descents and while racing in particular. I used to get really hard on myself and I'd have all sorts of negative self talk going through my head. For racing now I literally drown it out talking to myself out loud with positive things. Nothing negative is allowed. And if I'm feeling tired, scared, etc. - I flat out lie to myself out loud. If I suddenly feel too tired to sprint, I'll say aloud "I have so much energy!" That type of thing. Nothing negative is allowed.

I do still have to work on this for climbing though. We were out on a trail where we have a 20 minute climb and I start to lose the willpower to stay positive and the "this sucks, I'm so slow" starts to creep in... Still working on that.

2. Focus. This is a multi part thing, but it's both for start gates, where I've been working on pulling in all the nervous energy and coming up with a routine to reign it all in and block out all the external thoughts and nerves. And the second part - just as important is being able to let go of mistakes. I've noticed this is a big problem - I'd make one mistake and then keep thinking about how stupid it was or worse yet, try to go even faster to "make up" for it and end up blowing a turn or something. So I picture it like I blink it away - wipe it from my mind. It never happened. (There's plenty of time to think about it after the race, but there's no reason at all to think about it while I'm riding.) And I guess I've been getting better at this. Up in White Pine - I blew the first big corner on the course. Bad - like I ended up probably 8 feet off my line, hitting the rough loose rocks on the outside of the corner, rather than the part of the gravel road I wanted to be on. And I still had a good couple hundred yards of fire road before turning onto the singletrack, so I lost a lot of speed in the recovery. And I said out loud - "you're fine" and just moved on. And I won the race! The funny thing was, once I got down to the bottom and was discussing my run with everyone, I actually forgot to mention it. It wasn't until 20 minutes or so after the race where I went D'OH! I just remembered I totally blew that first corner!

Finally - where I'd like to get is where I can just have total mental quiet when I race. (i.e. just DO - don't think about it.) I can get there sometimes when I just ride, but I think for now, I'm so much better off just being positive than negative, I'll take that as step one and move on from there...