How to Mountain Bike Faster, According to a Top Coach
Aug 30, 2021
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Gene Hamilton, mountain bike skills coach and founder of Better Ride, shares tips on mountain bike skills, the importance of momentum, the impact of bikes on performance, and the evolution of mountain bike skills training. They also discuss tire choice and cornering, staying fit as you age, and the significance of help and support in the sport.
Proper technique, including body positioning and vision, is vital for maximizing efficiency and speed on the trail.
Learning from other sports and athletes can provide valuable insights and techniques for improving mountain biking skills.
Practice and repetition are essential for integrating proper techniques into muscle memory and achieving optimal performance.
Speed and efficiency in cross country racing can be significantly improved through strategic use of energy and focus on proper technique.
Deep dives
Improving Efficiency and Speed through Proper Technique
One of the main insights from the podcast is the importance of proper technique in maximizing efficiency and speed on the trail. The speaker, a professional coach, explains that through his own experiences and observations, he has learned that body positioning, cornering technique, and effective use of vision are crucial in achieving optimal performance on a mountain bike. He discusses the concept of conservation of momentum, emphasizing the ability to maintain speed while minimizing effort. He highlights the significance of body positioning, such as keeping weight centered and using legs and arms to absorb bumps, which reduces energy expenditure and allows for better control. Additionally, he stresses the importance of looking ahead and using vision to anticipate and navigate the trail, which can lead to smoother and faster rides. Overall, the podcast emphasizes the value of proper technique in improving performance and enjoyment while mountain biking.
Learning from Other Sports and Athletes
Another key point discussed in the podcast is the value of learning from other sports and athletes. The speaker shares how he incorporated techniques and insights from disciplines like motocross and snowboarding into his own mountain biking skills. He explains how studying the body positioning, cornering, and conservation of momentum techniques used by professionals in these sports helped him improve his own riding abilities. Furthermore, he highlights the importance of being open to different perspectives and seeking knowledge from various sources, including books and experienced coaches. By learning from other athletes and sports, he was able to identify and implement strategies that improved his efficiency, control, and overall performance while mountain biking.
The Power of Habit and Procedural Memory
The podcast discusses the role of habit and procedural memory in achieving optimal mountain biking performance. The speaker emphasizes that knowledge alone is not enough to improve skills, and that practice and repetition are crucial for effectively integrating techniques. He shares personal experiences, as well as insights from his coaching career, demonstrating that even when individuals are aware of proper techniques, they often struggle to put them into consistent practice due to deeply ingrained habits. The speaker emphasizes the value of dedicated practice off the trail, using drills and controlled environments to reinforce proper technique and develop procedural memory. By working on ingraining correct habits, riders can improve their muscle memory and execute skills automatically, even in challenging and unpredictable trail conditions.
Maximizing Speed and Efficiency in Cross Country Racing
The podcast explores the significance of speed and efficiency in cross country racing. The speaker explains that small improvements in technique, such as body positioning, cornering, and vision techniques, can lead to significant gains in race times. He discusses the importance of conservation of momentum, highlighting how strategic use of energy and efficient movement allows riders to maintain speed while minimizing effort. By focusing on proper technique, riders can approach corners and technical sections with greater confidence, which leads to smoother and faster rides. The speaker also challenges the misconception that looking ahead and using vision techniques feel slower, emphasizing that improved line selection and increased speed are often the results of looking farther down the trail.
Improving skills with proper training
Gene emphasizes the importance of proper training and taking lessons to improve one's mountain biking skills. He compares the effectiveness of self-taught methods versus taking lessons, highlighting the benefits of professional instruction in becoming a better rider. Gene also emphasizes the importance of continuously learning and seeking improvement, regardless of skill level or age.
The importance of technique in mountain biking
Gene discusses the importance of good technique in mountain biking and how it can prevent injuries and enhance performance. He focuses on proper body positioning, such as hinging at the hips instead of rounding the back, and the impact it has on overall riding experience. Gene also highlights the significance of developing core strength and training to improve specific muscle balance to avoid overuse injuries and enhance mobility.
The evolution of mountain biking equipment
Gene acknowledges the significant improvements in mountain biking equipment over the years, making the sport more enjoyable, safer, and easier. He praises the advancements in bike technology, such as larger wheel sizes, improved suspension systems, and modern geometry, which provide better stability, control, and comfort on the trails. However, he emphasizes that while bikes have become better, the rider's skills and mindset remain the primary factors in determining performance.
Maintaining fitness and enjoyment in mountain biking
Gene shares his insights on staying fit and enjoying mountain biking, regardless of age. He discusses the importance of recovery, proper warm-up, and balancing one's physical capabilities with personal goals. Gene also emphasizes the need for continuous learning, staying active, and having fun on the bike, while encouraging riders to find joy in the process rather than solely focusing on competition or results.
Gene Hamilton is a mountain bike skills coach and the founder of Better Ride. He's taught clinics around the world to thousands of riders looking to ride faster and more confidently.
In this episode, we ask Gene:
How did you get into mountain biking racing?
Once you realized that you had hit a wall in terms of your own skills development, how did you go about researching proper mountain bike skills?
Were there any surprises based on your early research, or any “aha” moments that stuck out?
How can riders take advantage of momentum to go faster on the trail without putting in extra effort?
Is it possible for mountain biking to be bad for our health?
What’s a mountain bike skill that separates pros from those who would consider themselves advanced or even expert riders?
Are some bike tires better at cornering than others? Which ones?
How has mountain bike skills training changed over the past two decades, in terms of the techniques and the skills you’re teaching?
As someone who has won Masters-level DH competitions, what tips do you have for staying fast and fit at your age?
Do you think today’s bikes make it easier for riders to go faster, or to have more fun? How much of performance comes down to the bike, and how much to the rider?
This first aired as a two-part episode on March 29, 2021.
--This episode is sponsored by Jamis Bikes. Jamis has been designing and building quality bikes since 1979, and they were among the first to produce mountain bikes beginning in 1982. Check out the entire lineup of Jamis high performance mountain bikes at www.jamisbikes.com.
