Syllabus

Class 1


  1. Course Paperwork
  2. Introductions
  3. Text
  4. Health Issues?????
  5. Course Outline/Structure — web site
  6. Inclement weather — classroom. All other times we’ll meet outside, ready to ride at 10 am!
  7. Stuff to bring to every class:
    1. Bike
    2. Helmet!!!! No helmet, no riding!
    3. Eye Protection
    4. Tools — compact pump, tire levers, spare tube
    5. Water!!! (recommend 2 water bottles) bottle cages on bikes suggested
    6. Appropriate Biking Attire (Shirt, Shorts, Shoes, Socks)
    7. A sense of adventure
  8. Before we ride!
    1. A safe and fully functioning mountain bike!
    2. Tune-ups and Local Bike Shops
  9. Break
  10. Meet outside for bike/gear inspections
  11. Basic Bike Components Demo
  12. Shifting Gears
  13. Braking in a straight line
Reading: Chapter 2: Becoming One With Your Bike, pages 44–54


Class 2


Review

  • Shifting
  • Front/Rear Derailleurs
  • Do not shift with a lot of pressure on the drive train
  • Shift Prior to climbing a hill
  • Avoid cross chaining
  • Braking
  • Shifting your body position
  • Flat terrain

Trail Side Maintenance Tool Kit — Being Self Sufficient!

  • Spare Tube (tire diameter/width, valve type)
  • Pump (compact to fit on bike or in pack) or CO2
  • Bike Multi Tool (contains philips, straight, allen, etc)
  • Tire Levers (2) — not required but makes it SO much easier!
  • Patch Kit
  • Eye Glasses if you need them to work by
  • A way to carry it all (pack or saddlebag)

Body Position

  • Attack Position: Page 46
  • Weight: Heavy Feet, Light Hands
  • Pedals: Parallel to the ground (3 and 9 o’clock positions)
  • Knees: Bent to absorb shocks
  • Hips: Back
  • Torso: Flat to get your shoulders down to increase range of motion
  • Elbows: Out for control
  • Heads/Eyes: Up and Out, look down the trail!

Drill

On a flat surface pedal to a fast speed in a seated position then assume the attack position. Return to a seated position, pedal to a fast speed, repeat drill.

BREAK

Discussion: Hydration, Nutrition, and Health

  • Hydration while riding: Hydration Packs, Water Bottles
  • Eating during your ride: When to start eating
  • Don’t over exert yourself, ride within your limits.

Braking Continued

  • Descending
  • Body: Move weight back, the steeper the decline or the more drastic the reduction in speed, the further back your weight needs to be transferred.
  • Ascending: Nature will take care of most of your braking needs. Feel the weight on your wheels to gauge your need to change your body position.
  • Emergency Stops: The faster you need to decrease speed the more drastic your body position will need to be.

Drill:

  • Descending Drill: Slow, Medium, Quick
  • Flat: Standing
  • Climbing: Slow Seated, Medium Seated, Medium Standing
  • Transitions: Descending to Flat to Climbing
  • Descending Braking: Slow to Quick, easy to hard braking

Post Class Ride (Optional)

For Next Week:

  • Bring your Trail Side Maintenance Kit
  • Spare wheel with tube and tire (if you have it, if not we’ll use your front wheel from your bike)
Reading Assignment:
  • Chapter 3 Make Great Power
  • Chapter 4 Brake Better to Go Faster