Training & Skills

Mountain Ridge MTB Skills

FOUNDATION:

The Three Key Essentials – 1) level pedals, 2) fingers covering the brakes, 3) head up

Ten Fundamental Elements – These foundational elements help with movement analysis.  If something looks amiss, consider the following: 1) neutral & ready position, 2) bike-body separation, 3) pedal position, 4) eye movement, 5) braking, 6) steering, 7) speed, 8) gear & cadence, 9) timing & coordination, 10) pressure control

CORE SKILLS:

·      Neutral position (High Hinge) – 1) Standing tall and relaxed, 2) Slight bend in knees and elbows, 3) Weight in the feet (heavy feet, light hands)

·      Ready position (Low Hinge) – 1) Deep bend in elbows and knees (athletic stance), 2) Weight in the feet: “heavy feet, light hands!”, 3) Elbows out

·      Braking – 1) Ready position, 2) Apply brakes (toothpaste or dimmer switch), 3) Forward foot heel down, or both heels as necessary 

·      Bike-body separation (Forward & Back) – 1) Maintain low ready position, 2) FORWARD: move shoulders over handlebars, 3) BACK: hips back, extend arms without locking elbows, 4) Torso moves on a level plane 

·      Bike-body separation (Side to Side) – 1) Low ready position with wide knees, 2) Hinge at the elbows, 3) Lean bike without steering/turning, 4) Keep torso still 

·      Cornering – 1) LOW ready position, 2) LOOK in the direction of the turn, 3) LEAN the bike in the direction of turn while maintaining level pedals 

·      Shifting – 1) SURGE — pedal forward forcefully, 2) SOFT — reduce force on pedals, 3) SHIFT — continue soft pedaling until chain moves, 4) Resume pedaling 

·      Climbing: Dismount – 1) LOOK for place to put your foot down, 2) LOCK both brakes, LEAN bike, LAND with foot, stepping uphill and forward 

·      Climbing: Seated – 1) Shift gears, 2) Shoulders forward, 3) Hips forward as terrain steepens 

·      Climbing: Crouched – 1) Shoulders low, 2) Elbows out, 3) Move hips forward, 4) Hover over saddle 

·      Climbing: Standing – 1) Stand up, 2) Power pedal, 3) Pull 

·      Descending – 1) Relax grip, drop heels, level pedals, 2) Look ahead, stay low & centered

·      Line Choice & Vision – 1) Look 2-3 seconds ahead, 2) Choose smooth, efficient lines, 3) Commit early

·      Roll Downs & Small Drops – 1) Weight/unweight bike, absorb impact, 2) Roll ledges with centered body

·      Track Stands & Balance Drills 1) Track stands, drills in grass/driveway, 2) Use pre-ride, improves switchback control