MTB SKILLS

Bike Set up

• Frame Size

To get the most enjoyment from your riding and to maximise your comfort and performance, your bike should be properly sized and fitted.

• Check the stand over height

A bike that you ride off road should have a minimum stand over height clearance of 5 cm.

• Saddle Height

Too low = sore knees, wasted energy and creates more weight toward the back of the bike which affects handling

Too high = causes your hips to rock, increases the chance of getting a sore bottom and lower back, and puts more weight towards the front of the bike which affects handling

BEFORE RIDE CHECK: While seated, place your heal on your pedal at its lowest point. Your leg should be almost fully extended when the pedal is at the bottom of its rotation.

Body Position:

• Body position refers to how a rider positions their body on the bike to maintain balance, control and stability. It helps distribute weight correctly, improving traction and reducing the risk of falls. Key positions include the neutral position for flat terrain and the attack position for technical sections.

• Always keep your head up, look ahead and stay relaxed.

• When standing and pedalling, use a slighter harder gear

• When not pedaling, stand tall with your pedals level and your arms slightly bent.

• In more technical terrain, adopt the attack position by dropping your heals and bending your arms at your elbows more.

• Practice the above while riding on flat ground before doing so on uneven ground

Braking:

• Braking involves using the front and rear brakes to control speed and stop the bike effectively. Proper braking technique includes modulating pressure and using both brakes appropriately.

• Use one finger on each brake to allow maximum grip on your handle bar.

• To help get your weight down and into your bike, drop your heals and hips, bend your elbows and bring your chest forward.

• Enter slowly on steep descents.

• Keep your wheels rolling, not locking.

• "Brake on the straight before it is too late". Arrive into a corner under brakes and then stay off your brakes in the corner.

Cornering:

• Cornering involves maneuvering the bike through turns and bends in the trail. Key techniques include leaning the bike, adjusting body position, and using the brakes appropriately.

• Berms 

  • Get nice and high and then drop down

  • Keep your pedals level and lower your body

• Flat turn

  • Take the middle line

  • Stay low and place your outside pedal down

• Switchbacks

  • Stay off your brakes when in the corner

  • Look all the way around the corner

Climbing:

• Climbing involves riding the bike uphill, which requires adjusting body position, maintaining cadence and using gears effectively.

• Mental approach

  • Break the climb into sections

  • Regulate your emotions by going to your happy place

  • Think of the near finish

  • Add a positive aspect i.e. chat to a friend while riding uphill

• Climbing technique

  • Stay seated in the neutral position unless it is very steep

  • Find a steady cadence to remain in all of the way up

  • For steep sections, lean forward and potentially stand. Select your gear before a steep section to look after your bike.

Descending:

• Descending involves riding the bike downhill, which requires adjusting body position, controlling speed and navigating obstacles.

• Confidence

  • Put time into riding a bike

  • Start small and build up

• Body position

  • Adopt the attack position of pedals level, squating, bottom behind the seat and heals down

• Line choice

  • Keep your head up and look ahead and down the trail

• Stay loose

• Braking

  • Brake early and modulate your brakes through technical sections.

  • Keep your wheels turning. Do not lock them up.

• Session

  • Repeat a section of trail again and again.