Basic Skills Flashcards by Caleb Nelson

In the NEUTRAL POSITION, the rider is in a balanced position that achieves __ of the front and rear wheels.

equal weighting

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The __ is used when cruising on flat, easy terrain. It is used to conserve energy or rest.

Neutral Position

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In a Neutral Position, equal weight distribution on the pedals allows for better __ on the rear wheel and __ of the front wheel. This keeps the rider balanced.

traction
control

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The Neutral Position puts the rider __ over the bike with __ pedals.

centered
level

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WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE in neutral position?

Stand up. Relax.
Look ahead.
Index fingers resting on the brake levers.

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In the __ POSITION, the rider is in an athletic stance with a dynamic range of movement. It is not __ and will move from a low to a tall position as needed to respond to the impacts of the trail.

READY
fixed

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The __ Position is used on rough terrain, setting up for features, and anywhere the rider needs to be ready to respond to the trail.

Ready

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In a Ready Position, a rider must maintain balance, __ in the arms, legs, torso, and core will be engaged.

Muscles

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WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE in ready position?

Stand up. Relax.
Look ahead.
Index fingers resting on the brake levers.

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BIKE/BODY SEPARATION – __ helps the rider maintain stability when Climbing or Descending on the trail.

FORWARD AND BACK

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Forward and Back are used to maintain balance and stability while __

climbing or descending.

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The rider Slides their Body Forward. The shoulders move in front of the __. The body slides forward on a level plane while the rider keeps their __.

handlebar
back flat

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The rider Slides their Body Back. The hips move back behind the __. The body slides back on a level plane while the rider keeps their __.

saddle
back flat

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WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE when climbing?

Stand Up.
Slide the body forward towards the handlebar.
Look ahead.
Index fingers resting on the brake levers.

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WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE when descending?

Stand Up.
Slide the body back – hips behind the saddle.
Look ahead.
Index fingers resting on the brake levers.

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BIKE/BODY __ SIDE TO SIDE helps the rider keep their body centered and stable while __ the bike from one side to the other.

SEPARATION
leaning

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Bike/Body Separation Side to Side is used to maintain __ while adjusting to the demands of the terrain, such as skinnies, rock gardens, and cornering.

balance and stability

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BIKE/BODY SEPARATION – SIDE TO SIDE
The rider __ to create space for the bike to lean.

opens their Knees Wide

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BIKE/BODY SEPARATION – SIDE TO SIDE
The rider __ at the Elbows to allow the bike to lean to the side. The handlebar moves down towards the ground by __ one arm, and the other arm bends at the elbow.

Hinges
extending

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BIKE/BODY SEPARATION – SIDE TO SIDE
Lean the Bike Side to Side, Keeping the Body Still __ the body’s weight accordingly.

counter-balancing

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WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during side to side bike/body separation?

Stand up.
Look ahead.
Index fingers resting on the brake levers.
Wide Knees.
Bend Elbows.
Lean the bike.
The rider moves from Side to Side while traveling in a straight line.

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__ helps riders reduce speed and bring the bicycle to a controlled stop.

BRAKING

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Braking is used to __ or reduce speed, and bring the bicycle to a controlled stop.

maintain

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__-finger braking is preferred. __ is acceptable for smaller riders or lesser brakes.

One
Two

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WHAT ARE THE KEY POINTS TO HELP RIDERS PERFORM BRAKING SAFELY? The rider is in a __ Position dictated by the terrain. The rider has the __ finger on each brake lever and __ applies pressure to the brakes.

Ready index evenly

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during braking?

Stand up. Look ahead. Index fingers resting on the brake levers. No grab-and-go movements – slowly and evenly apply the brakes. The rider comes to a complete stop and puts a foot down.

__ helps maintain an efficient and comfortable pedaling cadence while riding over varied terrain.

SHIFTING

Shifting will be used everywhere, another common term for shifting is “__.”

changing gears

Learning to shift properly will help riders maintain __

speed and energy.

Riders should be able to shift through appropriate gearing for the terrain they are on or are approaching, without dropping, breaking, or __.

hearing significant drive train noise

Use terminology such as __ when providing guidance on how and when to shift the gears.

Easier/Harder

The __ CLIMB is often the most efficient form of climbing, using the least amount of upper-body movement.

SEATED

The Seated Climb is used for riding __ steep and __ inclines on non-technical terrain.

moderate long

During the seated climb, The rider needs to apply more weight on the __ wheel to maintain a balanced position. To add weight to the __ wheel the elbows bend and tuck into the sides of the body. The head, shoulder, and upper body are lowered closer to the __ wheel with bending at the __. This movement improves stability.

front hips

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during seated climbing?

Slide the body forward toward the handlebar. Look ahead. Index fingers resting on the brake levers.

The __ CLIMB is a powerful technique that consumes more energy from the quadriceps and upper body.

STANDING

The Standing Climb technique is used on __, __ climbs that are not overly technical or loose. The Standing Climb is also used as a break during a long-seated climb, to stretch the muscles, or to burst over the crest of a hill.

short steep

The rider uses a Power Pedal on each down stroke. Making a slight shift in weight towards the __ of the bike during a power pedal phase of each pedal stroke, adding weight and traction to the __ wheel.

rear

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during standing climbing?

Stand up. Look ahead. Index fingers resting on the brake levers.

The __ CLIMB is a very effective way for riders to maintain balance and stability while climbing short sections of technical terrain.

CROUCHED

The Crouched Climb is used for riding short portions of __ terrains, such as rock gardens.

technical

During a crouched climb, hips are __ and the shoulders are __. The rider uses subtle Bike/Body separation movements while hovering above the saddle, to maintain a balanced position and traction on the rear wheel.

off the saddle above the handlebar

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during a crouched climb?

Hips off saddle – hovering above the saddle. Slide the body forward toward the handlebar. Look ahead. Index fingers resting on the brake levers.

The CLIMBING DISMOUNT allows the rider to __.

get off their bike at any time during the climb

The __ is used when the climb suddenly becomes too technical to ride, or the rider in front of you stops, and a quick dismount is needed before losing balance and falling over.

Climbing Dismount

During a climbing dismount, the rider must keep __ until they have completely stepped off the bike.

the brakes locked

If the climbing dismount is performed correctly, the rider is now positioned with __ firmly planted on the ground, the other foot on the pedal, the bike leaned toward the ground, hips __ the seat, and brakes fully __.

one foot in front of locked

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during a climbing dismount?

Look where you want to STOP. Lock the brakes. Make a tripod with the bike and the foot planted in the ground. Step off in front of the saddle.

RESTARTING ON A CLIMB allows the rider to get back on the bike and start climbing again from a __ position.

standing still

When restarting on a climb, the rider powers forward into the pedal with their __ foot. Pushing off the ground with the __ foot. Releasing the brakes.

forward rear

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE when restarting on a climb?

Look where you want to GO. Lock the brakes until you are ready to pedal. Push and pedal.

The __ allows the rider to get off their bike while riding a descent.

DESCENDING DISMOUNT

During a descending dismount, the rider must __ until they have completely stepped off the bike.

keep the brakes locked

If the descending dismount is performed correctly, the rider is now positioned with __ firmly planted on the ground, the other __ on the pedal, the bike leaned __ the ground, hips __ the seat, and brakes fully locked.

one foot foot toward behind

WHAT CORRECTIONS CAN I OFFER MY RIDER TO BE SAFE during a descending dismount?

Look where you want to STOP. Lock the brakes. Make a tripod with the bike and the foot planted in the ground. Step off behind the saddle.

When descending, the rider shifts their Hips __ the seat extending their arms and legs towards the __ of the bike. Proper forward-back weight distributions must be maintained to keep a balanced position.

Back behind back

You should be in the __ __ position when going up obstacles

tall ready

You should be in the __ __ position when going down obstacles

low ready

Describe the foot wedge on pedals

Heel of front toe down pushing forward Toes of rear foot down pushing back

Braking: __ position Brakes: ___ __ heel of front foot Drop __ back and down

ready pull both evenly drop hips

Braking error: difficulty with balance

are the brakes working properly? are they able to reach both brake levers with one finger at first knuckle?

Braking error: skidding rear tire

not enough heel drop weight too far forward apply more front brake

Braking error: body moving forward

more heel drop for bracing

Cornering: __ position __ where you want to go __ the bike Twist __ Counter - ___

low ready look lean hips balance

Cornering error: poor coordination

do a static exercise without bike

Cornering error: dropping foot/feet

remind about level pedals

Cornering error: still steering (not leaning)

Don't move shoulders, lead with the hands and the hips

Straight Line Riding: __ position weight in the __ Focus __ __ separation

tall ready hands ahead bike/body

Straight line riding error: difficulty with balance

use tall ready position add in more bike/body separation add speed use ratcheting

Track stand: __ and forward, with weighted __ Pressure on __

tall; hands forward pedal

Straight line riding error: can't stay on path

use side to side instead of steering

Proximity and bumping: __ __ as bumpers __ __ __ to protect handlebars __ balance as required

elbows out side to side counter

Track stand error: difficulty with balance

use ratcheting to roll to a stop turn handlebars up a hill use slight pressure on forward foot to rock

Track stand error: frustration

try a slow race lean tire against a wall use flat pedals

Rock dodge: __ position steer __ __ __ awareness

tall ready around object rear wheel

Rock dodge error: not able to avoid the obstacle

change the angle of approach continue to steer after front wheel passes the obstacle reduce speed turn head and shoulders

Switchback turns: Choose line (___, __, ___) Weight in __ __ through turn __ separation

outside inside outside hands focus bike/body

Rock dodge error: difficulty with balance

use ratcheting instead of full pedal strokes

Switchback turn error: not able to turn enough

approach wide focus through turn

Switchback turn error: difficulty when climbing

move forward

Switchback turn error: difficulty when descending

lean bike with level pedals

Load: Sharp, intentional drop of body mass through __ __ at bottom of compression

feet stomp

Explode: ___ ___ at bottom of compression

Load rebound

Basic front wheel lift: Load through __ __ Pull with __; bend __

feet explode hands; elbows

Basic front wheel lift error: not able to lift wheel

load more through feet bring handlebars toward chest allow knees to bend when lifting

Body wedge: Hands pushing __ Both feet pushing __

forward backward

Basic rear wheel lift: load through __ __ Body __ and __ with feet

feet explode wedge; scoop

Basic rear wheel lift error: not able to lift wheel

load more through feet use body wedge and both feet

Level lift: load through __ __ Body __ and __

feet explode wedge; scoop

Level lift error: not able to lift bike

load more through feet more body wedge

Level lift error: cannot lift rear wheel

use both feet to lift bike

Roll down: __ position __ Extend __ Return to __

ready look arms ready position

Roll down error: getting pulled forward

bend arms in low ready position, then extend arms down

Roll down error: difficulty maintaining balance

more bike/body separation

Basic Skills Flashcards

(94 cards)