Advanced Mtn Biking Curriculum

Intro: This camp is designed for campers entering 4^th through 7^th grade and is for campers who have completed a previous week of Avid4 Adventure Mountain Biking Camp. The focus of the Advanced Biking Camp is to provide intermediate to advanced instruction for biking in a safe, comfortable progression that builds off of the biking intensive curriculum. Throughout the week many technical aspects of riding and bike mechanics will be taught.

Goals:

• Reviewing basic bike skills

• Gaining advanced biking technique and body position

• Learning advanced bike mechanics

• Incorporating LNT in bike specific ways

Special Considerations: Campers in Advanced Biking should have completed Avid 4’s normal bike intensive and be comfortable riding on single track trails both for extended uphills and downhills. Parents are told this on the webpage for the camp: “If a camper does not meet these minimum skill requirements, we reserve the right to move a camper to a different program (if space is available) or remove the camper from the group and offer a credit. This is rare but is an option for single sport camps.”

In addition, skills taught in this camp include but are not limited to the below lists at the start of each days section. Skills taught can be dependent on terrain and site for the day.

A Day in the Life of Advanced Biking Camp:

9:00am Drop Off, Morning Circle, Name game

9:15am Bathroom break, load in van

9:30am Depart for site

10:00am Unload van/equipment, set up for the day, snack, orient group to the site.

10:30am Learning and skill practice

12:00pm Lunch

12:30pm Learning and skill practice

2:30pm Depart rec area for camp.

3:00pm Arrive at camp/sign out for the day.

Monday

Skills for the day:

• Riding on single-track trails.

• Trail etiquette with hand signals and right of way.

• Environmental Briefings

• Incorporate LNT in biking day

• Weight transfer on up hills

• Attack Position on downhills

• Feathering brake levers to control speed

• Ratcheting pedals while standing

• Wheelies

• Bunny Hops

Goals:

The goal of Day 1 is to firm up old skills and build a skill foundation that will allow for progression throughout the week. Campers will work on skills like attack position, wheelies, bunny hops, etc to move toward autonomy when riding.

9:30am

• Review proper helmet fitting. Talk about different kinds of helmets and their purposes.

• Review bike fitting and safety check. Have campers partner up and lead each other through a thorough bike fitting and safety check.

• Review hand signals and trail etiquette: Bikers yield to hikers, horses. Groups yield to all. Downhill yields to Uphill.

• Demonstrate environmental briefings. Let campers know that they will be giving them going forward.

10:15am

• Skills review/intro:

  • A lot of these skills should be review. Give campers a chance to feel correct body positioning and practice .

    • Practice feathering brakes, ratcheting pedals, standing in Attack position.

    • Slow races

    • Cone slalom and tight turns: Set up a cone slalom course and make it closer as time goes on. Set up a "switchback" with cones mimicking a tight turn.

    • Wheelie: Once they have tried the wheelie, have them use it to get over an object such as a log or a curb in the parking lot. Work on using their pedals to wheelie instead of just lifting up the front of their bike.

    • Bunny Hop: This skill takes a lot of time. Have then draw a line, or use a soft object to clear doing a bunny hop.

    • NOTE: Both these skills must be presented not as tricks but as practices that should be translated to the trail.

11:00am

Go ride. Ride up and down a hill efficiently.

• Use brakes effectively on the downhill.

  • Brake race: At the top of a steep dirt trail have the group line up. One at a time have them ride down the hill without touching their brakes. Then at about a quarter of the way down the trail yell "brake". Once you say "brake" they can start braking, but they want to stop in the shortest distance without skidding. Have them mark where their back tire stopped to compare with the rest.

• Try different body positions going uphill: standing up, leaning forward, standing AND leaning, etc. Ask campers how they did on the uphill with different positions.

• Stop when you would normally for env. briefings but have CAMPERS deliver them.

12:00pm-12:30pm LUNCH

Suggested discussion: Inclusion

Introduce the concept of being an inclusive group this week. Establish a fun, respectful and inclusive group environment from the very beginning:

1. Make a ‘perfect’ group circle, with space for everyone, all members actively listening (sitting up, facing inwards), etc.

2. Ask the group: what does it mean to be inclusive? Establish a few concrete ways that campers can practice inclusivity. Discuss the fact that a group can celebrate individuality and also be inclusive.

3. Ask the group: how does our circle show that we are an inclusive group? How does it feel to know you have a place in this group all week, no matter what?

4. Ask the group: When are other times that you have practiced inclusion at camp, school, etc.? Why is it so important?

5. Wrap up: emphasize the value of being inclusive as we start adventuring together. Especially with biking, people may have very different skill sets. Supportive environments help people push their boundaries, learn new things, and develop friendships. It is important to be mindful of being inclusive, and we might not get it right all the time. That’s ok, it’s important to learn from our experiences and try to improve when we have the chance.

12:30pm-2:00pm

• After lunch ride a lot! Stop often to utilize features in the trail and practice skills from the morning. i.e.- if there is a rock/root in the middle of the trail, have the group stop and demo how to best go over it.

• Allow LOTS of camper practice of skills. Then continue riding for the remainder of the day.

• Include env. briefings throughout.

Tuesday

Skills for the day:

• Adjusting brakes

• Changing flat tires

• Derailleur adjustments

• Tighter, medium radius turns through cones or obstacles

• Track Stands

• Anticipate shifting gears based on the terrain

Goals:

On this day campers will work toward a very strong understanding of bike mechanics. This can be presented in sections or throughout the day as issues arise. Make sure to manage time in a way that campers still get LOTS of riding on this day.

9:30am

• Gear fitting, bike checks, environmental briefings.

• Warm up with some parking lot free riding.

  • Ask campers for safety parameters for riding around a parking lot or trail head.

  • Campers can cycle through gear shifting and practice different gear ratios.

10:15am

• Skills work:

  • Track stands. Give time for campers to practice. Ask campers why control of your bike like a track stand can help them on trail.

  • Gear shift pyramids. Have campers ride in a circle and progressively shift gears from the lowest to the highest and back while they ride. They should spend at least 5 pedal strokes in each gear before shifting.

  • Tighter slalom course with cones.

Campers should come away with better control of their bike at slow speeds, they should understand how different gears affect that control, and they should be proficient at moving through their whole range of gears on their bike.

11:00am

Go ride. Ride up and down a hill efficiently with different gear ratios.

• Focus for the morning ride will be gears and shifting anticipation.

• Continue to work on previously covered skills as well

  • ATML Model for riding on features/jumping

  • Pre/re/free ride

• Campers giving env. briefings

12:00pm-12:30pm LUNCH

12:30-1:15pm

Afternoon Bike Mechanics for the day:

• Brakes, flats, derailleur adjustments: Instructors will demonstrate fixing each of these three throughout the ride or as they happen naturally. Campers will then be given time to practice in partners.

1:15-2:30pm

• After lunch ride a lot! Stop often to utilize features in the trail and practice skills from the morning. i.e.- if there is a rock/root in the middle of the trail, have the group stop and demo how to best go over it.

• Allow LOTS of camper practice of skills. Then continue riding for the remainder of the day.

• Include env. briefings throughout. Afternoon Bike Mechanics for the day:

Wednesday

Skills for the day:

• Tight, controlled, small radius turns through cones or obstacles

• Identify larger risks on trail and mitigate

• Pedaling into a wheelie

Goals:

On days 3-5 campers will work on advanced riding skills. Particularly going over progressively larger obstacles. Instructors should use these days to progressively add more difficult skills, terrain, etc.

9:30am

• Every day: Bike checks, warmup, etc.

• Introduce packing and gear for extended or all day bike trips. What to wear and how to layer, how much water to bring, how much food and what kind, what to have in your bike kit.

10:15am

• Skills work:

  • Tight, controlled, small radius turns through cones or obstacles

  • Identify larger risks on trail and mitigate

  • Practice pedaling into a wheelie landing

11:00am

• Time on Trail: Continue to ride and practice skills from the morning on trail sections. See continued teaching topics below:

  • Re-riding features to practice different techniques.

12:00pm-12:30pm LUNCH

Suggested discussion: LNT for Pack In/Out

Facilitate the discussion around what to bring to practice the best LNT on different lengths of rides.

• Several hour ride?

  • What kind of snacks, water, pack? etc.

  • Bathroom situation?

• Big day ride?

  • Shuttling? How can this change our LNT?

• Overnight bike-pack?

  • Sleeping situation? Food? Bathroom?

12:30-1:15pm

Afternoon Bike Mechanics for the day:

• Bike inspection: Separate the group up into 4 teams to inspect bikes. Bikes should be "broken" or altered by an instructor before the campers arrive. Don't have them fix the bikes, only look for problems. Have the groups reconvene, and show everyone what is wrong and have them fix it.

1:15-2:30pm

• After lunch ride a lot! Stop often to utilize features in the trail and practice skills from the morning. i.e.- if there is a rock/root in the middle of the trail, have the group stop and demo how to best go over it.

• Allow LOTS of camper practice of skills. Then continue riding for the remainder of the day.

• Include env. briefings throughout.

Thursday

Skills for the day:

• Rocky, steep downhills

• Maintained up hills

• Timing pedal strokes to go over obstacles

Goals:

On days 3-5 campers will work on advanced riding skills. Particularly going over progressively larger obstacles. Instructors should use these days to progressively add more difficult skills, terrain, etc.

9:30am

• Every day: Bike checks, warmup, etc.

• Bike specific LNT in depth. Discuss wet trail conditions, trail work , organizations who do trail work, etc.

10:15am

• Skills work:

  • Rocky, steep downhills

  • Maintained up hills

  • Timing pedal strokes to go over obstacles

11:00am

• Time on Trail: Continue to ride and practice skills from the morning on trail sections. See continued teaching topics below:

  • Feature building. Have campers collect dead and downed logs and create ride overs for campers to practice

12:00pm- LUNCH

Afternoon Bike Mechanics for the day:

• Flat Tire Change Races: Have 3-4 teams race to change a flat tire. The first team who completes the task wins.

1:15-2:30pm

• After lunch ride a lot! Stop often to utilize features in the trail and practice skills from the morning. i.e.- if there is a rock/root in the middle of the trail, have the group stop and demo how to best go over it.

• Allow LOTS of camper practice of skills. Then continue riding for the remainder of the day.

• Include env. briefings throughout.

Friday

Skills for the day:

• Banked turns by leaning the bike and body

• Pumping through bumpy sections

• Using a variety of skills to go over or clear obstacles on trail

Goals:

On days 3-5 campers will work on advanced riding skills. Particularly going over progressively larger obstacles. Instructors should use these days to progressively add more difficult skills, terrain, etc.

9:30am

• Every day: Bike checks, warmup, etc.

• Dynamics of trail features. Introduce all parts of trail features such as the approach, the tranny, the feature, and the landing. Also discuss how we use each part to effectively ride over things.

10:15am-

• Skills work:

  • Banked turns by leaning the bike and body

    • Bike/body separation

  • Pumping through bumpy sections

  • Understanding trail feature parts like the approach, the tranny, the feature, and the landing

  • Using a variety of skills to go over or clear obstacles on trail

11:00am-

• Time on Trail: Continue to ride and practice skills from the morning on trail sections. See continued teaching topics below:

  • Human Slalom: Find a wide section of trail. The first camper will make two medium sized turns and stop. The next camper will weave around them and take two more turns and stop. Then each subsequent camper will race through the slalom course of bikers in the trail. If this is too difficult, have campers make more turns in between stopping to increase the size of the slalom course.

12:00pm- LUNCH

Suggested discussion: Biking Specific Inclusion

Facilitate the discussion around how we as bikers can build the biking community. Potential questions/prompts below:

• Who do you generally see in bike ads? Is that changing at all? (white/male faces)

• What makes it hard to get into biking for people? (money/gear, access, skills, etc.)

• How can we get rid of some of those barriers for people?

• How can we make everyone in this group feel excited to go biking once camp is over?

Afternoon Bike Mechanics for the day:

• Blind Folded Bike Mechanics: Campers work in pairs, one blindfolded and one not. The blindfolded camper is the only one who can touch the bike while the camper with sight supports them on completing a bike mechanic task.

1:15-2:30pm

• After lunch ride a lot! Stop often to utilize features in the trail and practice skills from the morning. i.e.- if there is a rock/root in the middle of the trail, have the group stop and demo how to best go over it.

• Allow LOTS of camper practice of skills. Then continue riding for the remainder of the day.

• Include env. briefings throughout.