If you’re used to getting a lot of fresh air and exercise, no doubt you’re finding lockdown and self-isolation rather difficult to deal with – but while we’re still allowed out once a day for one form of exercise or other, there’s no reason for you not to get on your bike and put the pedal to the floor.
It might be worth bookmarking Cycling UK’s Coronavirus Q&A page, which is updated regularly to reflect any changes in government advice that may take place over the coming weeks.
It is still advisable for people to cycle for their overall health, fitness and wellbeing, but in line with guidance that states you should only be doing this by yourself or with members of your own household, unless any of them need to self-isolate. Group activities with anyone outside your household should be avoided at all costs.
The charity has spoken to a range of different health experts to seek tips and help cyclists of all abilities, so if you have any questions it’s highly likely you’ll find the answers you’re looking for there.
Anyone over the age of 70 who wants to bike is being advised to proceed with caution, for example. The latest advice for this age group is to stay at home for the next 12 weeks to protect yourself against infection but if you need to go out for a walk or a bike ride, choose a route where you’re unlikely to meet anyone else, or go at a quieter time to reduce exposure risks.
We’d love to hear how you’re all coping with lockdown and self-isolation so get in touch to let us know. And don’t forget to come and see us for mountain bike coaching in Wales once the restrictions have been lifted.
Watch this awesome video by our friend Ben Matthews on Wheelies.
Each week we will bring you a new trail tip that you can put into practise in your own time when out riding your mountain bike. We hope you find these coaching tips helpful. Get in touch if you have a specific skill you would like to improve on.
Whether you’re doing casual trail riding or racing, you’re bound to encounter some steep descents. Being able to not only ride but enjoy your ride on steeper terrain is a real game changer!
How to:
1. First things first pick a day when you’re feeling good, have a nice warm up and then head to somewhere steep, ideally with friends so you can spot each other.
2. Start in your ‘attack or ready’ position.
3. Remain relaxed and roll into the descent looking where you want to go, not at the scary root/rock or drop!
4. A roiling wheel is more stable so don’t grab your brakes instead sponge them lightly to maintain a speed you feel comfortable with.
5. Keep yourself pointing down the trail – On bumpy terrain the bike will move around, keep your body pointing down and in the middle of the bike, let the bike float underneath you. Start on smaller slopes and work up to steeper terrain.
Each week we will bring you a new trail tip that you can put into practise in your own time when out riding your mountain bike. We hope you find these coaching tips helpful. Get in touch if you have a specific skill you would like to improve on.
Rock gardens may seem scary at first, but get them right and they can be a whole lot of fun.
How to:
1. Approach at a brisk walk/jogging pace, in the ready or attache position.
2. Look for the smoothest line through the rocks.
3. Keep your upper body loose, avoid ‘death grip’ and let your forks pump through the rocks with bent elbows. Bend your knees and bring your centre of gravity lower over the centre of the bike.
4. Spot your exit and keep your momentum , this helps the bike glide over the rocks.
Each week we will bring you a new trail tip that you can put into practise in your own time when out riding your mountain bike. We hope you find these coaching tips helpful. Get in touch if you have a specific skill you would like to improve on.
You don’t need mountains to go mountain biking. Any off-road trail can be an exciting adventure, a brilliant way of seeing our beautiful country, at the same time as getting fit.
Mountain biking is an exhilarating sport which everyone can enjoy. With some basic skills in your tool kit you can really make the most of your new-found hobby! Your position on the bike will make a big difference to how the bike handles and how you feel on the bike.
Mountain bike trail surfaces can include rocks, roots, ruts, sand or mud. The variable terrain and the obstacles are all part of the fun, but can be unnerving to beginners. Being in the right body position helps you get through tricky sections of trail.
The first thing you need to master is the ‘ready’ or ‘attack’ position.
This is the position you will use when going down singletrack trails to keep your feet out of the way of obstacles but also to allow the bike to move underneath you and grip the ground.
Ready position:
Body weight:You want to stay centered over the bike laterally, but keep your weight shifted back over the rear wheel. (The steeper the descent, the further back you shift your weight).
Bum:Off the saddle this allows the bike to move underneath you. Also creating a wider base for you to move around the bike than when you’re sitting down.
Feet:Keep your pedals level, heels down pushing the pedals forward. This keeps your weight balanced and helps ensure you don’t catch a pedal on a rock.
Arms and legs:Keep them loose – they’re your shock absorbers. Your knees and elbows should be bent. Staying relaxed and loose on the bike will also help you react quicker.
Hands:Maintain a light grip on the handlebar, don’t tense through your shoulders. No death grip!
Head and eyes:You should be looking down the trail at least 3 metres ahead so you can react to the changes in the trail.
Fingers: Feathering your brakes with one finger, trying not to over brake in the corners.
Picking a Line:
The rougher the terrain, the more you have to let the bike float underneath you, this is where keeping in mind the points above and staying in the ready position will help you feel relaxed and comfortable on the bike. Your wheels will move in different directions as you hit bumps, and that’s OK. Just keep your body upright, relax your grip and keep the bike pointed down the trail.
Another key point is to look where you want to go, not at the things you want to avoid!
Pick the path of least resistance down the trail. The hazards you will need to watch out for will depend on your skill level. A log that will stop one cyclist may be a fun bunnyhop for another. Generally, look for loose rocks, deep sand, water, wet roots, logs and other trail users and animals.
Pick your line: scan ahead for hazards by looking about 3 – 7 metres down the trail. Then, move your eyes back toward your tire. Doing this up-and-back action allows your eyes to take in lots of information. Knowing hazards ahead of time can help you adjust your balance and pick a line around them.
Braking
Braking on a mountain bike should be a controlled and considered. Most of your control braking power comes from your front brake, but grabbing a handful of front brake will send you doing cartwheels. Instead, lightly feather the brakes, and do so evenly on the front and back brakes. Avoid sudden, fast squeezes to help prevent skidding.
When braking stay in the ready position. Move your hips back, drop your heels down and keep a slight bend in your knees and elbows.
When to Brake
When approaching a turn, brake before you hit the turn, and then let your momentum carry you through. This allows you to focus on your technique through the turn and exit the turn with speed. Then apply the brakes ready for the next trail obstacle.
Momentum is your friend when getting up and over obstacles on the trail. Keep your momentum and you will often roll over or off certain features easily, if in doubt stop and look at the feature before riding it.
I hope you have enjoyed this article on body position and braking for beginner mountain bikers. If you would like to improve your mountain biking, like with any sport, getting a coach can mean you improve quicker and don’t pick up so many bad habits.
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