How to Instruct
- Name the skill
- Explain where, when, and why it is used
- Explain teaching points with static demonstration
- Provide a moving demonstration
- Prompt for questions
- Have students practice and provide feedback
- Prompt for remaining questions
- Offer progressions, if appropriate
3 Essential Skills
- Head up, eyes scanning ahead
- At least one finger on each brake lever at all times (even when climbing)
- Level pedals when not pedaling
Neutral Position
Used on easy terrain to maintain balance and conserve energy.
- Tall and relaxed with a slight bend in elbows and knees
- Heavy feet with light hands (avoid white knuckle grip)
Demonstrate from both the side and riding toward students
Video: Neutral & Ready Position
Ready Position
Used on more challenging terrain to maximize balance, strength, control, and range of motion.
- Athletic stance with a deep bend in elbows and knees
- Elbows out
- Heavy feet with light hands (avoid white knuckle grip)
- Tall ready position when going up obstacles
- Low ready position when going down obstacles
Demonstrate regular, tall, and low ready position from both the side and riding toward students.
Video: Neutral & Ready Position
Braking
Teach gradual braking (without skidding).
- Ready position
- Gradual brake lever (dimmer light switch or squeezing toothpaste tube analogy)
- Heels down on pedals
Demonstrate from side view (easier heel observation).
Bike/Body Separation – Side/Side
Used during cornering and avoiding obstacles.
- Ready position
- Lean bike back and forth but maintain body position through hinged elbows and wide knees
Demonstrate riding toward students. Specifically show how not having elbows out causes them to hit chest.
Video: Side/Side Bike/Body Separation
Bike/Body Separation – Front (Climbing)
- Low, ready position
- Front – move shoulders over handlebar
Demonstrate from side view.
Exercise: carefully raise fronttire onto rock, picnic table bench, ramp, etc and have coach(es) hold bike while student simulates climbing position in both (a) seated climb position with shoulders and hips forward, (b) crouched climb position with hips forward and hovering over the seat while shoulders are also forward, and (c) standing climb position.
Video: Forward/Back Bike/Body Separation
Bike/Body Separation – Back (Descending)
- Low, ready position
- Move hips back and extend arms (elbows still slightly bent)
Demonstrate from side view.
Exercise: carefully raise rear tire onto rock, picnic table bench, ramp, etc and have coach(es) hold bike while student simulates descent position.
Video: Forward/Back Bike/Body Separation
Cornering
Maintain balance, control, and speed through corners.
- Low, ready position
- Look into turn with eyes
- Lean bike
- Level pedals
Demonstrate riding toward students. Lean stationary bike and show how the front wheel automatically turns.
Shifting
Delicate shifting for better performance and preventing equipment failure
- Surge – pedal hard in current gear to get a bit of extra speed
- Soft Pedal – slow down pedaling cadence to release tension on drivetrain
- Shift – continue pedaling until shift is complete
