#Game Loop Timing

The movement of the hips is much more important than the feet for cornering! 💃 The easiest way for me to understand this is to point my knees where I want to go. That will allow my hips to twist to the outside and open my body to bend WITH the corner. Just dropping the outside foot doesn't allow for me to create the same ease of rotation or grip. I'd love to help you work on this in a lesson!

We love using Pumptracks for teaching technique and improving a rider’s performance. ❄️ ☔️ With wet trails and snow in the woods, now is a great time to get out and see how a pumptrack can help you ride better! You’ve probably heard that Pumptracks are great for improving your bike skills. This can be true but it can also be hard to know where to start. Here’s your quick guide to using a Pumptrack to improve performance. NEWER RIDERS 1. Just commit to riding a Pumptrack for a set amount of time or laps. It can be intimidating at first so give yourself a goal for getting the reps in. Aim for 20 laps on a visit. It’ll feel awkward at first but don’t give up. 2. Lap a smaller section of the track if you can. That way you’re reducing the amount you have to learn at once and you’ll get more comfortable quicker. ADVANCED TO EXPERT RIDERS: Performance Boost 1. Do intervals. Set a clock and commit to 1,2,3 minute intervals. You’ll get tired quick but you’ll be training your ability to stay coordinated under stress. 2. Quick Loops: In this video there is a quick loop you can ride left or right. It’s quick and you get 3 turns in each lap. You can go progressively faster, focus on technique, hand grip, balance points, etc.. 3. Close the gap: Have a friend of similar skill set start 2-3 seconds in front of you and try to close the gap between you. Set the number of laps you get to try it in. If the rider is slower, give them more time and try to close the distance in one lap or two. There are a ton of different games you play on the track. Get out there and use these amazing paved tracks that are popping up all over the place. Hit us up if you want some coaching to maximize your experience! Track locations. This track is in Wasena Park Roanoke Rollins Ford Park in NOVA Deep Run Park outside of Richmond My new bike is a @transitionbikes PBJ! It’s amazing and we are raffling one off at the last DownDuro of the season! @gsmountainbikecoaches @pumptrax_usa @velosolutions_usa #takeaimperformance #PumptrackWorkouts

I do hope that this rider is ok and happy to send it again. We all make mistakes but hopefully we don’t come across this one when on the trails. As a coach teaching drops I am always trying to articulate avoiding this very scenario. With good posture and understanding of the fundamentals you should be able to easily avoid this mistake. ‘Just lean back’ or ‘just pull up’, are 2 phrases I hear to often when I see bad coaches or friends teaching their peers. Get yourself a good coach or better riding buddies if you want to ride more and spend less time face first in the dirt.

How to bunny hop! These movements will allow you to overcome obstacles and have practical uses on the trails to stay flowing! Thanks for watching! #mtb #tutorials #explorepage✨ #reels #content

🍻 The ultimate bike party trick that doubles as an excellent drill for intermediate & advanced riders. Let’s talk about HOW to wheelie, what NOT to do, and the PRO TIPS for real progression. ⬇️ { Prep for Success } 👉 Saddle height: slightly lowering your saddle can help lower your center of gravity. 👉 The goldilocks gear: find your perfect middle gear…not too easy, not too hard. 👉 The terrain: slight inclines or soft grass are the best places to practice. ‼️ ALWAYS COVER YOUR REAR BRAKE: if you lean too far back, tapping the brake brings your wheel down instantly, keeping you from looping out. { How to Wheelie } 1️⃣ The setup: roll at a walking pace. Lean forward slightly to compress the front suspension like a spring. 2️⃣ The pop: as the fork rebounds, perform a pedal punch (an explosive stomp on the pedal) while simultaneously leaning back toward the rear wheel. 3️⃣ Body position: keep your arms straight; try not to pull! 4️⃣ The sweet spot: finding the balance point is a combination of maintaining the correct cadence and center of balance. Use your knees to help counterbalance side to side. { Avoid These Mistakes } ❌ Yanking the bars: this is unsustainable. Use your body weight and pedal power to get the wheel up and keep it there. ❌ Bent arms: it’s much harder to stay centered with bent arms. Keeping them straight forces your weight further back for a more stable foundation. ❌ Looking at the ground: look ahead at the horizon to maintain your balance. { PRO TIPS: Beyond the first few pedals } Are you stuck after just a few pedals, or are you looking for a real progression? As you start to consistently keep the front wheel up, we recommend lightly incorporating rear brake engagement into your technique. Start by practicing on flat ground with both wheels down, feathering the rear brake as you pedal to get a feel for the tension. Once that feels natural, try to replicate that same pressure while the wheel is elevated. Mastering these slight differences in brake pressure is often the key breakthrough for finding—and holding—that perfect balance point. ⚡️ Good luck! Trust the process (and the rear brake). 💪 #mtbskills #wheelie #mtb

Senders check in 👇 #mtb #skills #bunnyhop

MTB MYTH number one: “I need technical trails to improve my skills” Well, nope. 🧠 Because your brain doesn’t learn in fear mode. When fearful, it consolidates what it already knows. It only learns (AKA tries new pathways) when it feels safe. An easy way to improve your mountain bike skills is to PLAY more in a safe environment! 🧠 Neuroscience shows (and 17+ years full time mountain bike skills coaching experience proves): learning to ride tech in control is about building the SKILLS you need in a safe environment, first! Here are 4 ways to improve with a simple log 🪵 1️⃣ Front to rear wheel lifts - send me a message and ask me for my wheel lifts tutorials! 2️⃣ Bunny Hop! Send me a message to find out why you’ll actually maneuver yourself into a dead-end if you think a „manual + a rear wheel lift“ will get you to perform a bunny hop!! (It’s a common myth) 3️⃣ Slow speed poise by playing the log dodge! Click on the link in my bio to get my free Trackstand home training course with step by step drills that you can practice on your doorstep! It’s free!! (But priceless)! 4️⃣ Mountain Bike Trials Skills such as hopping and rocking are not only cool and fun, they’re also THE game-changer for techy, gnar and tight turns! Check my profile and you’ll find many more tutorials. I hope I’ve inspired you to practice. 💪 Because #practicebringsprogress - so let’s promote a practice culture 🧠 …not a crash culture 💥 #mtb #mountainbiking #mtbcoaching #mtbskills

Getting up to speed for practice 1. Track is looose 🙌

You see me do the T¹ & T² transitions on Fridays in my brick workout, but they aren't the workouts focus. So here's a version you haven't seen: I added the helmet (which can add :01-:02) & I do these drills after the main R/B/R⁵ workout is done. So :30 run, T¹, :30 bike, T² & repeat say 10x. These drills are valuable as they teach you 🅰 stay inside YOUR designated transition area 🅱 helmet MUST be clipped before you unrack the bike & bike must be reracked BEFORE you unclip 🅲 a good layout for transition gear 🅳 how to stay calm & deal with moved gear - which can happen in tight racks as people bump, drop gear - when you come flying into a transition & see a helmet askew, shoes moved, etc 🅴 dealing with the helmet clip with a high heart rate 🅵 deal with a unsmooth transitions where maybe a shoe gets turned around 🅶 build muscle memory, visualization mental maps & comfort for the entire process so it becomes 2nd nature. Don't sleep on the value of transition proficiency. It can cost a podium. #runbikerun #intervalltraining #hiittraining #treadmillworkout #treadmill #runnersofinstagram #tattoosleeve #tattoos #functionalfitness #duathlontraining #enduranceathlete #multisportathlete #hybridathlete #triathlontraining #iamspecialized #specializedbikes #brickworkout

How to fail at Bunnyhops!💀 ㅤ #mtb #bunnyhop #bikelife #bunnyhopmtb #howto

1 year Bunny hop progression - still work in progress #cycling #cyclocross #bunnyhop #skills #mtbgirl

📈 Elevate your coaching career on the PMBIA pathway. The TECH Instructor Course defines the standard for teaching intermediate to advanced riders on cross-country trail networks with technical green, blue, and black trails.  ❓What to expect: 🗺️The Terrain: Master instruction on Green, Blue, and Black Diamond technical singletrack, typically in cross-country trail networks featuring rock rolls, roots, and off-camber sections. 🚵🏻 The Experience: Over four days, you’ll have the space to ride, practice-teach, and grow in a supportive, professional environment. You’ll dive deep into skills-based teaching for speed control on steeps and for maneuvers like wheelies, manuals, nose pivots and bunnyhops, and precision cornering in a supportive, professional environment. 🧘🏻‍♀️The Mentorship: Your PMBIA Trainer provides daily, ongoing feedback, mentoring you through the nuances of introducing maneuvers like nose-pivots, manuals, and technical drops. Not sure if you’re ready for the full certification? Check out our two-day TECH Module. It’s the perfect way to develop your skills and learn the Level 2 or 3 standards without the pressure of an assessment. Take the next step in your professional pathway. We update our course schedules across New Zealand, Australia, the U.S., and Canada daily. Check our website frequently to find a TECH course near you. #PMBIA #PMBIAbike #BikeSkills #GlobalMTBStandard #MountainBikeInstructor #MountainBiking