MTB Fundamental Skills (1 of 5): Body Position
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BIKE SETUP
- ABC Bike check (Air, Brakes, Chain)
- Seat height
- Brake lever position (3 adjustments)
- Shifter/dropper remote position
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BODY POSITION
- Bike-body separation is KEY, there are 3 axis’s you can move along:
- Up/down
- Front/back
- Left/right
- READY POSITION:
- Even weight in feet, light hands
- Knees bent and out
- Bum off the saddle
- Torso down/level
- Elbows bent and out
- One finger on the brake
- Head up and looking ahead
- NEUTRAL/HIGH-READY POSITION
- Even weight in feet, light hands
- Standing up
- Bum off the saddle
- Torso up
- Arms almost straight, but loose
- One finger on the brake
- Head up and looking ahead
- SEATED POSITION
- Even weight in your feet, light hands.
- Bum on the saddle
- Elbows out
- One finger on the brake
- Head up and looking ahead
- Bike-body separation is KEY, there are 3 axis’s you can move along:
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SAFE DISMOUNT
- Bail before you get in trouble!
- Apply both brakes and hold until you start walking.
- Always look, lean, and step to the uphill side.
- Firmly plant your foot, creating a tri-pod with your two wheels.
- Swing your other leg over and stand beside your bike.
- On steep uphill walks push with your hand behind the saddle
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4 TYPES OF CLIMBING
- SEATED: hinge at the waist, bring your chest down to the bike as the grade steepens.
- Slide slightly forward onto the saddle nose for really steep grades.
- CROUCHED: hover just above the seat to negotiate technical terrain.
- Keep your chest low
- STANDING: shift up 2 gears
- More powerful, uses your body weight to aid in pedaling.
- Upright torso
- WALKING: safe dismount is key
- SEATED: hinge at the waist, bring your chest down to the bike as the grade steepens.
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TRAIL ETIQUITTE
- Say HELLO! to other trail users
- Yield to hikers and horses (dismount your bike here).
- Exception: if they see/hear you and yield first.
- Uphill riders have the right of way
- Exception: if they see/hear you and yield first.
- Exception: if you are going the wrong way on a one-way downhill trail.
- If you stop or get off your bike, quickly and safely move you and your bike to keep the trail clear for other users.
- Ride open trails, heed trail closed signs!
- Ride dirt, not mud. If you do encounter a stray puddle, go straight through the middle.
- Ride in control
- Pack it in, pack it out!
- Play your music for you, not everyone
- No tire skidding
- Report trail maintenance needs to your local cycling club, FB trail conditions group, or city park crew.
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PRACTICE DRILLS
- Trackstand
- Tight circle/box, turning L & R
- Slalom
- Accelerate through gears, toe scoop
- Braking with heel drop
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