Alex Martens

MTB Fundamental Skills (1 of 5): Body Position

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

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