Big Mountain Riding

Drawn from Human Kinetics: The information-leader in physical activity and health.

When you've mastered the basics, you can go for style points

Most of us learned how to ride a bike when we were in elementary school or before. And as avid mountain bikers, most of us have kept riding our bikes much longer than our friends who learned how to ride at the same time we did. However, how much actual training or revisiting of basic bike-handling skills have we done since then, to learn how to get the most out of these high-tech machines we love so much?

This need for updating our basic skills and increasing the efficiency of our riding is  addressed in Mastering Cycling (Human Kinetics, 2010), by author John Howard, three-time Olympian and 18-time national masters cycling champion. Howard says cyclists need to avoid the “Toy Syndrome.” It ain’t a toy, so don’t approach it like one.

Howard encourages riders to polish up their skills in several key, basic skills areas:

Climbing in the saddle

Fast, efficient climbing demands that riders know when and what to do at the key moment to keep going forward and up. “Delaying the decision too long will result in the loss of both speed and momentum,” Howard says. What gear you choose and how you shift depends on how much you have left in the tank – your available power, fitness level, and pitch of the climb. The length of the climb also influences how the rider approaches it.  “If you are starting to climb a long, gradual hill, use a gear that is comfortable and lets you maintain an rpm of about 90,” Howard explains. “When your cadence begins to slow down, downshift to an easier gear. If you are going to stand on the pedals, you may want to shift up to a higher gear so that you don’t waste energy spinning.”

Climbing out of the saddle
Off-the-saddle climbing demands a balance between keeping a reasonable hear-rate (not burning out) and getting that burst of forward umph. “Gravity will win the battle if you surge on the pedals, pull and push your upper body forward or backward, or worse, pull your upper body up and down, disengaging the important core muscles,” Howard says. “The primary force in moving the bicycle forward is generated at the 3 o’clock and 9 o’clock positions of the cranks.” Howard says less-experienced riders often mistime their crank surges, so they lose lots of power at the top and bottom of their pedal stroke, since these areas are inefficient in out-of-the saddle pedaling.

Cornering
True cornering skills require fluid, snap judgments on all the aspects of each turn, including camber, radius of the turn, trail conditions and any thing that affects speed. Riders must lean the bike through turns to speed through them.  “A cyclist must estimate how much lean is needed to counteract the physical forces that want to project the cyclist and the bicycle in a straight line,” Howard says. “The amount of lean depends on the speed traveled into the turn, the tightness of the turn, and the degree and direction of the road bank.”

Braking

Howard discusses the two types of braking: feathering and “hot stops.” Feathering is used most of the time, to lightly control speed and ride smoothly through normal terrain changes. “Hot stops” are required when the rider must stop and stop immediately.  “The action is accompanied by an approximate bias of two-thirds on the front brake and one-third on the rear brake,” Howard explains. “Cyclists will have very little time to slip back in the saddle and apply the front brakes. When it is done properly, the bike can stop in half the distance that it would normally take.”

Shifting

“Whether you are a competitive or a recreational cyclist, your cadence needs to be as comfortable and smooth as possible, never jerky,” Howard says. He advises single gear shifts and warns against cross-angled chain lines.  “Cyclists should listen to their bikes and avoid crossing the chain over radical angles, such as the big chain ring and the larger cog in the rear. This will save wear and tear on the drive train and the knees,” Howard adds.

For more information, see Mastering Cycling.