Helmet Check. Bike Check (A,B,C, Quick, Hand)

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Derrick Phillips
5 years ago
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1 Helmet Check Eyes Should be able to see edge of visor Ears Y of chin strap should fit just below ears Yawn Should be able to feel chin strap when yawning Snug Adjust fit around circumference of head using wheel at back of helmet Shake your head Yes my helmet fits, No its not going to fall off. Bike Check (A,B,C, Quick, Hand) A Air o Tires should feel like a ripe orange not a hard apple B Brakes o Check individually so you know both front and rear are working C Chain o Chain has some tension, derailleur can cycle through all gears Quick o Quick releases are tight, check wheels and seat post Hand o Handlebars (headset) are straight and tight o Brakes are positioned so wrist is straight

2 Pre-ride Debrief Brief overview of the trail/ride/plan trails will we be riding? far/long will we be riding? features might we encounter? Safety precautions: Water/Snacks/Sunscreen 2-3 ghost riders between each participant Go at your own pace Stay between designated lead and sweep Wait for a safe space to pass If separated, go back to most recent trail intersection MTB Etiquitte Ride Open Trails Only Stay in Control of your Bike Leave No Trace Leave nothing but treadmarks, Take nothing but photos Yield, Yield, Yield to Animals and People

3 Policies and Procedures If lightening is spotted, get to shelter and wait 30min, If lightening strikes again, clock restarts If rider falls and hits their head, follow concussion protocol Check if rider is alert and aware Is rider dizzy or nauseous, do they have a headache? Are pupils equal, round, and reactive to light Emergency Response On-site (Trailside/Round Valley) Defer to highest level of First Aid in group or call for base support at NAC Ranch EMT/Paramedic on WWP Rides (refer to Emergency Action Plan for ride) If ambulance is called, participant doesn t pay unless taken to hospital Off-site call mountain patrol Canyons Mountain Patrol : (435) Deer Valley Mountain Patrol : (435) Incident Report must be filled out for anything that requires more than a Band-aid

both feet Chin over stem Slight bend in knees and elbows Ready Position Preparing for obstacle or

4 Basic Ride Skills Body Positioning (Basic Bike Body Separation): Neutral Position Coasting/conserving energy Eyes scanning what s now, what s next Pedals level Equal pressure on both feet Chin over stem Slight bend in knees and elbows Ready Position Preparing for obstacle or change in terrain Pedals level Chin over stem Deep bend in knees and elbows Get low and wide (Buns out, guns out)

Basic Ride Skills Body Positioning (Basic Bike Body Separation): Fore/Aft Increase stability/balance while Climbing and Descending Ready Position Use Core and Legs to slide the hips forwards and

5 Basic Ride Skills Body Positioning (Basic Bike Body Separation): Fore/Aft Increase stability/balance while Climbing and Descending Ready Position Use Core and Legs to slide the hips forwards and backwards over the bike Upper body does not move up or down Side to Side Directional changes Ready position Lean bike side to side Body is neutral Knees are wide (cowboy/cowgirl style) Do the robot

6 Basic Ride Skills Use of Controls Brake without skidding Control your speed, even on loose terrain Ready position Slide hips back and heels down to BRACE Index finger applies equal pressure to each brake lever Imagine using a dimmer switch on a light Maintain balanced body position Shifting Maintain efficient cadence Shift early and often, ie., before obstacles Soft pedal to lighten chain tension Keep gearing high enough that you still have power to clear obstacles Scanning the trail To collect information on the trail to gain better control Scan for details and the big picture (now/next) NOW (5ft) is good for dealing with obstacles, but bad for being able to prepare. NEXT (15ft) is good for being able to prepare, but bad for dealing with the now - is my tire going to hit that rock?!

Advancing Skills: Slow Speed Maneuvers Ride a Straight

momentum at slow speeds High ready position Eyes focused

and legs to allow the bike to move underneath rider Ready

7 Advancing Skills: Slow Speed Maneuvers Ride a Straight Line Bridges, Narrow Gates, Logs Pedal Ratchet Maintaining momentum at slow speeds High ready position Eyes focused on the feature exit Weight in the hands Use relaxed arms and legs to allow the bike to move underneath rider Ready position Middle gear Move feet from 2-4 and 8-10 and back again

Advancing Skills Directional Changes Slow speed turns Rock Dodges,

- allow the bike to move underneath rider (as needed) Focus in front

LOW, LOOK for your exit, LEAN your bike Combine lateral movement of

8 Advancing Skills Directional Changes Slow speed turns Rock Dodges, Switchbacks Medium to High Speed Cornering Corners/Berms Neutral/Tall - allow the bike to move underneath rider (as needed) Focus in front of front wheel Weight in hands Steer through turn Ready position Get LOW, LOOK for your exit, LEAN your bike Combine lateral movement of bike/hips with rotation of hips and knees in a semi-circle for counterbalance

Advancing Skills Using suspension Front / Rear Wheel Lift and

relaxed arms and legs to allow the bike to move freely

EXPLODE (quickly release suspension by jumping upwards) PULL

9 Advancing Skills Using suspension Front / Rear Wheel Lift and Level Lift Bumps, Jumps, Rock Gardens Ready position Use relaxed arms and legs to allow the bike to move freely underneath rider LOAD (quickly lower the center of mass) EXPLODE (quickly release suspension by jumping upwards) PULL (arms to lift front wheel), CLAW (pedals to lift rear wheel), BOTH (for level lift)

Advancing Skills Climbing Seated Climb Crouched Climb Standing

gears Shoulders forward Low ready position: Elbows out (tech)

seat and slide forward as pitch increases Stand Up Power Pedal

10 Advancing Skills Climbing Seated Climb Crouched Climb Standing Climb Low angle Moderate angle, Loose terrain Steep Climb Shift gears Shoulders forward Low ready position: Elbows out (tech) Elbows in (traction) Shift gears Shoulders forward Hips hover over seat and slide forward as pitch increases Stand Up Power Pedal Rock bike from side-to-side Pull up on handlebar with same hand as pedal downstroke

weight forward with a deep bend in elbows) Lunge bike forward and down by extending the arms, simultaneously

11 Advancing Skills: Steeps and Small Drops Roll Down Lunge Steep and uneven terrain, Small rollable drops or ledges, Ready position, slow speed (walking pace or slower; no front brake) Peek over edge of drop to pick line (Shifting weight forward with a deep bend in elbows) Lunge bike forward and down by extending the arms, simultaneously moving hips back to maintain balanced/ready position, pedals remain level. Return to ready position as rear wheel lands

Please refer to the PMBIA manual, pages 48-77, for more detail on the following sections:

Please refer to the PMBIA manual, pages 48-77, for more detail on the following sections: Outdoors for All Stand-up Mountain Bike 101 Session Lesson Plan Before the lesson: Contact registered participants