Kristin Albers

Five skills to practise for a smooth start to the mountain bike season

With the arrival of spring and warmer temperatures, we all want to jump on our bikes and pedal at a hundred miles an hour, hair flowing in the wind. However, since moderation is always better, it's never a bad idea to opt for a progressive return to the saddle.

After a winter spent on skis, it is important to remind your body and mind of the technical basics of mountain biking so that you can approach the trails with confidence and solidity, which can be achieved with a good preparation. Believe me, this start-of-season preparation makes ALL the difference.

What is the purpose of this exercise?
The objective of this exercise is to be able to easily approach and exit a turn, while maintaining a good trajectory.

How do you do it?
Use objects you have at home to create an S-shaped path. This exercise is one of coordination between your head, arms, hips and legs.

- Your head should be looking towards the exit of the turn and the approach of the next turn.

- Your inner arm should be straight as you apply pressure to create your bike to lean in.

- Your hips should be on the outside of your bike so that the centre of gravity always stays in the centre of the bike.

Where?
Ideally on a flat terrain.

Why do you need this skill?
This skill is very practical when you’re in the middle of the forest surrounded by rocks and roots. Indeed, when the trail becomes more technical and your speed slows down, being able to keep your balance allows you to plan your next move and keep your momentum without putting a foot on the ground.

How do you do it?
For this exercise, simply keep the neutral position. Give yourself time objectives. For example, try to hold this position for 10 seconds, then 20, 30, and so on.

Where?
On a flat terrain, ideally without any obstacles.

What is the purpose of this exercise?
This exercise will allow you to overcome different obstacles more easily. Indeed, the lift of the front wheel is an asset that allows you to seamlessly skip a root or a rock without stopping.

How do you do it?
To practise this exercise, create an obstacle using, for example, a branch or a piece of wood. Get on your bike and approach the obstacle while maintaining the neutral position. As you approach the obstacle, bend your arms and legs and bring your upper body closer to your handlebars to prepare for a pull. When you are close enough to your obstacle, you should perform an extension of your arms, as well as a weight transfer to the back of your bike. Your centre of gravity should then be aligned with your rear wheel. And poof, your front wheel should lift off the ground. Practise with larger and larger obstacles!

Where?
On a flat ground, and eventually in a trail.

Why do you need this skill?
This maneuver allows you to improve your technical steering. There comes a time when the obstacle is simply too high to ride over. You either have to jump or drop it to ensure a smooth transition and avoid falling.

How to do it?
Start this maneuver in the neutral position. Then, give a few pedal strokes to reach a certain speed. Look forward with your elbows and legs slightly bent and then, as you feel your front wheel start to fall forward, shift your centre of gravity to the back of your bike so that it is in line with your rear wheel, all while pulling on your handlebars. Your arms should now be extended, and your legs bent. But don’t be fooled! Pulling on your handlebars is not the key to the movement. The key to a good drop is balance. Your centre of gravity must counterbalance the natural movement of your bike. The goal is to land both wheels simultaneously to quickly return to the neutral position and continue your way. Progress to a higher drop.

Where?
I suggest you start with a sidewalk and slowly progress to higher obstacles.

Why pump-track?
Pump-track allows you to practise the basic techniques of mountain biking, as well as many of the skills mentioned above. This discipline is done without pedalling. Therefore, it becomes very relevant for mountain biking since it teaches us to absorb all the small and big bumps. It helps sharpen our reflexes, which allows us to save precious energy, in addition to helping us develop speed more easily.

How do you do it?
Start this exercise in a neutral position and then perform a pumping motion. That is, when you go down a hill, you should bend your elbows and knees to absorb the bump you just went over. When you go up a hill, do the opposite movement; return to the neutral position, in extension. This variation in movement will allow you to generate speed. Be sure to keep your gaze forward and your centre of gravity centred. As you approach a turn, make sure to practise your skill uno (see above for explanation).

Where?
At the pump-track near you.

All of these exercises are essential to our development as mountain bikers, both for beginners and professionals. As a beginner, they allow us to properly learn the basics of mountain biking and to develop good reflexes while riding the trails. For intermediate and professional riders, they allow us to get back to the basics so we can better take on bigger obstacles and get out of our comfort zone with confidence.

It's skills session time now.
Enjoy the process and have fun!

- Marine Lewis, Peppermint ambassador

Five skills to practise for a smooth start to the mountain bike season

1. The flat turn

2. Balance

3. Lift on front wheel

4. The Jumps and Drops

5. The pump track

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Five skills to practise for a smooth start to the mountain bike season

1. The flat turn

2. Balance

3. Lift on front wheel

4. The Jumps and Drops

5. The pump track

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