Quality People are the heart of the Stowe Mountain Bike Academy learning experience.

SMBA’s Core Values and Philosophy

1. Fun! - Establishing a fun and welcoming environment that encourages engagement and progression. 

2. Growth - Cultivating personal discovery through camaraderie, mentorship, and participation in sport. 

3. Development - Equipping students and coaches with the leadership, confidence, skills, fitness and discipline to progress as cyclists. 

4. Justice, Equity, Diversity and Inclusion (JEDI) - Eliminating barriers to access the sport of mountain biking for everyone.

5. Environment and Community - Embodying environmental responsibility and community stewardship while being an outstanding SMBA ambassador. 

International Mountain Bike Association “Rules of the Trail” 

1. Ride on Open Trails Only. Respect trail and road closures — ask a land manager for clarification if you are uncertain about the status of a trail. Do not trespass on private land. Obtain permits or other authorization as may be required. Be aware that bicycles are not permitted in areas protected as state or federal Wilderness. 

2. Leave No Trace. Be sensitive to the dirt beneath you. Wet and muddy trails are more vulnerable to damage than dry ones. When the trail is soft, consider other riding options. This also means staying on existing trails and not creating new ones. Don't cut switchbacks. Be sure to pack out at least as much as you pack in. 

3. Control Your Bicycle. Inattention for even a moment could put yourself and others at risk. Obey all bicycle speed regulations and recommendations, and ride within your limits. 

4. Yield to Others. Do your utmost to let your fellow trail users know you're coming -- a friendly greeting or bell ring are good methods. Try to anticipate other trail users as you ride around corners. Bicyclists should yield to all other trail users, unless the trail is clearly signed for bike-only travel. Bicyclists traveling downhill should yield to ones headed uphill, unless the trail is clearly signed for one-way or downhill-only traffic. Strive to make each pass a safe and courteous one. 

5. Never Scare Animals. Animals are easily startled by an unannounced approach, a sudden movement or a loud noise. Give animals enough room and time to adjust to you. When passing horses, use special care and follow directions from the horseback riders (ask if uncertain). Running cattle and disturbing wildlife are serious offenses. 

6. Plan Ahead. Know your equipment, your ability and the area in which you are riding -- and prepare accordingly. Strive to be self-sufficient: keep your equipment in good repair and carry necessary supplies for changes in weather or other conditions. Always wear a helmet and appropriate safety gear. 

Flyin Ryan Core Values Challenge

• Something that we apply with the Race Team and older riders to help focus their decision making and reflect on their personal Core Values

• If a rider is acting out, or not being respectful to others, the trails, or their equipment, having them think about their Core Values and how they interact with and are perceived by others can help refocus their behavior. 

• For context - Ross grew up racing and riding with Ryan and his dad Pete on a local youth team. Ryan went on to be an accomplished and people’s (and fellow competitors) favorite skier in the FreeSki World Tour. After his early death in a ski accident, his family found Ryan’s personally crafted Core Values by which he lived and inspired others around him. His family then started the Flyin’ Ryan foundation to inspire others to consider their own personal Core Values and live their best life. They also provide adventure scholarships for ambitious athletes and adventure seekers. We encourage coaches as well as riders to take to Core Values Challenge. If it’s a helpful exercise to share the this 12 slide ‘Online Tutorial Presentation’ of the Core Values ideas, we encourage showing your group of riders on your phone, or the SMBA TV.  

• Link to the Core Values Challenge https://flyinryanhawks.org/core-values/

SMBA - Standards of Practice 

Exchange Honest Information 

Risk management begins with your very first contact with a rider and their parents/guardians. This initial period of information exchange is critically important. In this period, leaders should be absolutely honest about the risks associated with mountain biking and participation in Stowe Mountain Bike Academy. Often, in an effort to get more riders involved, leaders will downplay the risks when addressing parents. This is a big mistake. When a parent asks, “Will my child be safe?”, it is tempting to say “yes.” However, this sets you up for trouble down the road if that child is injured while participating in the program. The best answer to the “Will my child be safe” question (and others like it) is, “There are inherent risks associated with mountain biking. We do everything we can to manage those risks and keep your rider away from harm. However, due to these inherent risks, there is the possibility that your rider could be mildly or seriously injured while participating in our program.” While this may sound like thinly veiled “legalese” to some, in reality it’s just the truth, something every parent deserves to know. 

Coaches should also be honest about all the activities involved in the program such as riding on the road and riding on trails. It should also be made clear that the group will be riding in areas that may be remote and far from professional medical help. The bottom line is that honest information exchange should prevent there from being any surprises for riders and their parents/guardians. 

The reason this is called an information exchange is that, in addition to sharing detailed and honest information about the program with parents/guardians, the program must collect detailed and honest information from parents/guardians about their riders, including accurate and complete medical history. This guidebook does not delve into the specifics of Stowe Mountain BIke Academy’s enrollment forms, however, NO RIDER CAN PARTICIPATE IN A SMBA PROGRAM WITHOUT THESE FORMS COMPLETED, SIGNED, AND TURNED IN. ABSOLUTELY NO EXCEPTIONS ALLOWED. 

Build Relationships 

One of a program’s most powerful tools in managing risk is to actively build genuine relationships with participants and their parents/guardians. This means reaching out to riders and their parents/guardians, having conversations with them, taking the time to answer any questions they may have, and getting to know them. It also means talking to 

them after their rider is injured to show your concern and make sure information is conveyed accurately and promptly. Show you care and are doing all you can do to keep their rider as safe as possible. 

Emergency Action Plan (EAP) & Documentation 

Make sure you are familiar with Stowe Mountain Bike Academy’s Emergency Action Plan(s), Incident Report, Accident Report, and SOAP note forms. (See Appendix A) 

Risk Assessment 

Whenever we’re assessing risk, we’re comparing likelihood of success to consequence of failure, and deciding if the activity makes sense for us to do. This is a very helpful tool to teach riders as they are progressing. Take the time, check in with them on their assessment of risk vs. reward on challenging sections of trail and make the habit part of their riding routine. Remember, there are many ways to choose riding lines and make it down a trail. 

In your assessment of an activity, if you land in the green light terrain, proceed! 

If you land in the yellow light terrain, this is where more judgment and decision-making comes into play. A lot of what we do will be in the yellow light. 

If you land on a red light, stop immediately and figure out something else to do. Sometimes something that initially feels like red light terrain, can move into yellow light terrain through a learning progression, one-on-one instruction, and safety equipment. 

1. Can you use safety equipment to bring down the consequences? 

● Wearing a helmet, knee/elbow pads and eye protection 

2. Can you use one-on-one supervision to bring down the likelihood? 

● Teeter totter – spotting timid riders 

3. Can you create a rule that brings down the likelihood? 

● Always wear shoes and gloves while loading and unloading bikes in the trailer 

4. Is there another way to reach the same goal by lowering the consequences and likelihood? 

● Practice bunny-hopping on grass as opposed to the trail. 

Once you become an expert in a skill, you’re probably subconsciously competent, meaning it can be harder to fully assess the risks of the same activity to a novice. Even though the consequence may be the same for a novice and an expert doing the same activity, the likelihood of something bad happening is much higher for the novice than the expert. If you’ve been mountain biking for a few years, be sure to take a minute and empathize with the camper that is new to biking, because their risk is higher. Stop and spot low bridges or other features that look harmless to you but may be scary and truly risky to a new rider.

Ride Selection 

Going on trail rides is when it all comes together at Stowe Mountain Bike Academy: being on “real” bike trails, the application of skills, riding together as a supportive community, and having fun! Going on trail rides is also one of the most risk-filled elements of riding with Stowe Mountain Bike Academy and therefore needs to be approached with a great deal of forethought and awareness. Concern for the riders’ safety, well being, and enjoyment of the sport should be your top priority and this should inform every decision you make related to trail riding. It is very important to choose rides that are appropriate for the ability level of your riders. Remember that your perceptions of a trail’s difficulty may be drastically different from the perception of a beginner rider. Here are the elements to think about when selecting rides: 

● Scout it First! Never take a group on a trail that you yourself have never ridden. Make sure that at least one of the instructors has scouted the route with the following elements in mind. 

● Length of Ride. Keep in mind that it may take the group double, or even triple, the amount of time it takes you to ride a trail. Plan the ride length (distance) and time according to your riders level and how much time you have slotted to ride that day. Err on the side of being conservative so you have time to have a debrief and send your riders home on time. Nothing makes parents/guardians nervous like their rider being late to return from a potentially dangerous activity like mountain biking. 

● Ride-ability. The goal should be that your riders, with their current skill level, will be able to ride the majority of the trail. It is okay if they choose to, or need to, walk certain sections, but for the most part they should be riding, not walking their bikes. 

● Technical Difficulty. It is okay if there are technical spots on the trail. However, if the majority of the trail is technical, most likely your riders will be frustrated and discouraged. You don’t want your riders to be in over their heads. 

● Legality. Make sure the trails you select are legal and open to mountain bikers. 

** There are suggested ride loops at the bottom of each skills list for each ‘Progression’ level. Please download Trailforks to explore these loops. 

Ride Preparation 

Before each ride, make sure your riders, as well as yourselves as coaches, are prepared. Make sure you check: 

● Clothing: Make sure your riders are wearing appropriate clothing for the weather. Make sure shoes’ laces are tied and tucked in. Don’t forget sunscreen and/or insect repellant. 

● Equipment: Make sure each rider's helmet and additional safety bike equipment is on correctly. 

● Food & Hydration: Check before you leave on your ride that your riders have adequate food and water. During the ride make sure they are drinking, and eating if it’s a long ride. Don’t assume that they will remember to do this. It can be fun to have ‘water breaks’ in which the whole group stops, pulls off the trail and drinks together. Oftentimes when someone starts asking when the ride is going to be over, all they need is a snack and drink. 

● Ride Groups: In the off chance that riders in your group are not at the same ability level, groups can be adjusted/reworked after practice. 

● Know Your Riders: Every rider should have a medical form completed before participating. You need to know who has asthma, diabetes, is allergic to bee stings, etc. If anyone has these conditions, plan accordingly, e.g. do an “inhaler-check” before every single ride (don’t just ask if your rider has an inhaler, make them take it out of the pack and show it to you). 

Ride Leadership 

It is critical that there is strong leadership on the rides and that coaches follow these protocols: 

● Ratios: Make sure to maintain ideal instructor to rider ratios. Ideally, you have a ratio of 4-6 riders to one instructor. Know how many riders you have in your group and do consistent head counts. Give clear directions of what trails will be ridden next and where to stop and regroup. 

● Ride Formation: If there is one instructor per group, use best judgment and knowledge of the group if you choose to lead or sweep. At every intersection the lead stops and waits for the whole group to catch up before proceeding. While getting to know the personality and abilities of your group, it is best to lead from the front. As you get more familiar with your group, you can ride behind different riders to offer pointers and see riders from a different perspective. If sweep, choose one rider who you feel is responsible and mature to take the position of lead. Always give clear instructions about where to wait, or how much of a trail you will be riding. Emphasize to your riders that waiting for their friends/keeping the group together is a part of mountain biking. They can always use the waiting time to grab a sip of water, stretch and practice skills such as track standing. 

● Technical Terrain: Model lines through technical sections. If you don’t think all or some of your riders have the skills needed to ride a section safely, don’t let them try. Encourage those who do have the skills but also make it clear that opting out is a fine and that their decisions will be honored. 

● Enforce the ‘Rules of the Trail’: Make sure that all instructors are consistently enforcing the ride rules. Embrace “teachable moments” in which you can stop everything and have a conversation, make a point, and do some educating. 

● Decision-Making: Coaches need to be willing and able to make decisions for the well-being and safety of the group. At times this may mean making an unpopular decision (turning around early, taking an easier route) or cutting short on a goal or expectation (reaching the top). Don’t let pressure from the group or your own internal pressure get in the way of making sound judgment calls. Oftentimes, a compromise can be made to make everyone in the group feel satisfied.

When an Accident Happens on the Trail 

Your response to an injury/accident is critical. What you do or don’t do can have serious repercussions for the participant’s long-term well-being and your degree of protection from legal action. Follow these steps when you have an injured participant out on the trail. 

1. Remain calm. Take your time. Rushing only causes poor decisions and sloppy care. 

2. Prevent the rider from jumping right back on the bike*. Often, due to adrenaline, ego, or embarrassment, participants will fumble to get right back on the bike and keep riding. This can be very dangerous as the rider might have an injury she is unaware of and/or the bike may have been damaged in the crash. Help them take some time to breathe, let their heart rate come back down, and make sure, as a coach, you do an assessment of both the rider and the bike. 

3. Assess the rider in a location that does not pose a risk of further injury or harm (i.e. not in the middle of the trail right around a blind corner). If your rider is mobile and there is not concern of a head or spinal injury, help your rider and the rest of the group to a safe trailside location where further assessment can be done. If the rider is unresponsive, or you are concerned of head, spine, or serious injury, have two riders and their bikes block the trail from oncoming traffic in a safe and highly visible area to warn approaching riders. 

4. Perform an assessment. Use your First Aid or Wilderness First Aid training to do a full patient assessment. 

5. Provide treatment if necessary. Based upon the findings of your assessment, provide appropriate treatment. Never provide treatment beyond your level of training. 

6. Make a decision. Can the rider continue on (riding or walking) or do they need to stay put and wait for help to come? 

*Due to the high possibility of spinal, head, and neck injuries associated with cycling accidents it is crucial that you prevent additional movement to a rider’s head and spine following a traumatic crash. You can do this by physically immobilizing their head with your hands and proceeding to use your spinal assessment training if you are more than one hour from outside medical help. It 

is always best to err on the side of caution in such situations. Instructors should also instruct riders to remain still if they have a hard fall. 

If you decide your rider can continue on: 

1. Assess the bicycle. Often handlebars or the saddle become askew or cables become twisted in an accident. Make sure the bike is safe to ride. 

2. Take it slow and walk if necessary. 

3. Stop to reassess from time to time. 

4. Cut the ride short if necessary. 

If you decide to keep the rider where they are and call for help: 

1. Remain calm. Reassure the rider. 

2. If you, or someone else, are riding out to get help, ride safely and calmly so as not to become a second injured person! Riding in a panic is very dangerous. Make sure to leave a fellow SMBA instructor with your group or injured rider. DO NOT leave the injured rider alone without another SMBA staff member present. 

3. Keep the injured rider warm. 

4. Continue to monitor them and document their progress or changes on the Emergency Action Plan in your first aid kit. 

5. Remain aware of the rest of your group and make sure they are out of harm’s way. Can they continue on with another leader or do they need to wait with you? Don’t let their frustration or disappointment pressure you into making a poor decision (such as letting a group of riders continue on their own without any adult supervision). 

Fill out an Accident Report by the end of the day and inform the Program Coordinator of the incident. 

Example Scenarios: 

On-trail bathroom emergency: Sally has to go #2 but has never done so in the woods. Make sure to give Sally the how-to-poop-in-the-woods play-by-play (find a location off-trail that is not visible from the main trail, grab a handful of wiping material- leaves or ferns, dig a hole with your foot or a stick at least 6” deep, do your best to aim for the hole, carefully cover ALL your poop with plenty of dirt and cap it with a rock if available). Coaches: make sure to have hand sanitizer at the ready when your rider returns. Also, make sure the rider sufficiently cleans themselves up in a bathroom upon returning from the ride. 

Cuts and Scrapes: Bobby overshoots a tabletop and scrapes his knee. He is a bit shaken up and on the brink of tears but it appears the scrape is minor with only a small amount of blood. Get your group off the trail and properly clean and dress his injury. If the cut or scrape is larger than a BandAid, have your rider get checked out by a doctor to make sure the wound won’t require any additional care (stitches or further cleaning/dressing). Make sure to follow up with the rider’s parent or guardian upon returning from your ride. 

Minor Head Impact: Jenny skids off the trail and lands on her shoulder lightly hitting her head on the ground. Her helmet is not cracked but there are cosmetic scratches on the side of the helmet that hit the ground. She is shaken up and has a slight headache. It is near the end of the ride, the outside temperature is very warm and the group is tired. Given the potential for a concussion you decide to walk your group out of the woods early to get Jenny checked out. Make sure to fill out an accident report form given the potential for head injury. Make sure to follow up with the rider’s parent or guardian upon returning from your ride. 

High Speed Crash: In order to keep up with one of his fellow riders, Fred is flying down the trail much faster than he normally rides. He comes around a corner, clips a tree and launches over the handlebars landing hard on his chest and face doing a full ‘scorpion’. He initially doesn’t move after impact but eventually comes to. He is very shaken and

has multiple cuts on his face, hands and knees and is complaining of tingling in his feet and hands. He hasn’t been able to sit up and isn’t speaking clearly. Given the heavy impact, twisting of the spine upon falling and resulting tingling sensation in the extremities, there is a potential for a spinal injury. Make sure to very carefully move the injured rider and your group off the trail and call 911 (Stowe Mountain Rescue) for help immediately. Make sure the injured rider is comfortable and inform the Stowe Mountain Bike Academy Head Coach of the incident. Make sure you fill out an accident report form given the potential for serious injury. Upon evacuation, Stowe Mountain Bike Academy will follow up with the rider’s parent or guardian upon returning from your ride. 

Alcohol and Drugs 

In the interest of upholding a healthy program environment, participants, staff, and volunteers should ensure that all alcohol, tobacco, and non-prescribed drugs and paraphernalia are not brought to the program. Paraphernalia includes lighters, cigarette boxes, and clothing/accessories with references to drugs and/or alcohol. 

In the event that alcohol, tobacco (including chewing tobacco, cigarettes, e-cigarettes, etc.), and/or non-prescribed drugs are found or used during a Stowe Mountain Bike Academy activity, event, or program, keep the safety of the participants in mind while executing the following steps: 

1. Staff will contact the Head Coach and Program Administrator as soon as possible. ross@stowemtb.com 

2. The head coach will contact SMBA Administrator, Ellisa Doiron, to decide if the participant should be removed from the program or activity immediately, and whether any other reports need to be filed. 

3. If the participant is a minor, the head coach will contact the participant’s parent/guardian as soon as possible, unless there is a safety concern. 

4. Staff will complete an Incident Report Form. 

5. Use of alcohol, tobacco (including chewing tobacco, cigarettes, e-cigarettes, etc.), and/or non-prescribed drugs during program hours by participants, staff, and volunteers may result in dismissal from the program, event, and/or activity. 

Social Media 

Permanent Stowe Mountain Bike Academy (SMBA) staff can maintain a professional SMBA-specific social media account for the purpose of connecting with program participants, while maintaining professional boundaries. SMBA staff should not post on their personal links any information or images containing participants. Please pass images and videos to info@stowemtb.com 

All adult staff should not engage or become “friends” with program participants (including Assistant Coaches) on their personal social media accounts until the participant is an adult, i.e., 18 years old. This is in order to protect the privacy of our staff and to maintain and model appropriate and professional boundaries with our participants. 

Staff Absences and Time Off Requests 

As soon as a program staff member knows that they will be absent, they must contact the SMBA Head Coach, Ross Scatchard. ross@stowemtb.com and also enter dates on this FORM - Time off requests should be submitted two weeks in advance using this FORM 

- Time off refers to time an employee files to not work during a regularly scheduled session 

- Coaches are responsible for finding a substitute coach if they have schedule work days during their requested time off 

- If multiple coaches have requested time off during the same time, preference will be given to those that requested time off first. 

There may be the scenario when all available coaches are needed on programs and time off is not available, but all efforts will be made to ensure time off requests are reasonably met. 

If you feel unwell or do not think you are able to coach as expected for any reason, a minimum of three hours notice must be given. Please contact Ross Scatchard as soon as you suspect you might be absent so that he can make adjustments to the coaching staff. Excessive “call outs” will be considered for termination of employment. 

It’s imperative that we maintain a safe riding environment and having a sufficient coaching staff each and every day is an important part of this process. 

Staff Disclosure of Personal Information 

Staff are encouraged not to share details about their personal relationships and to use discretion and maintain appropriate boundaries with participants. 

With other types of personal questions that the participants might ask, and if you feel comfortable, make sure that the intention behind your answer is to best serve the participants. 

Before sharing sensitive, personal information with a participant, discuss with your supervisor if possible. Whenever sensitive, personal information is shared, debrief with your supervisor and document with an Incident Report. 

Be aware that when a participant asks very personal questions of their instructors it is often about testing boundaries and limits, especially early in the program. 

Staff-Participant Relationships 

Anyone under the age of 18 is considered a participant (including Assistant Coaches). 

Staff are to maintain professional boundaries with all participants and other staff members at all times. 

Any body language, physical touch, or talk initiated by a staff member or Assistant Coach that signals romantic, flirtatious, or sexual relationships between any of these groups is considered inappropriate and will serve as grounds for immediate dismissal of the staff member(s)/Assistant Coach involved. 

If a camper initiates inappropriate conversations or uses inappropriate touch or body language with either staff or Assistant Coaches, this will be immediately addressed by a staff member. Depending on the severity of the situation, these actions may serve as grounds to expel the camper from the remainder of the program. 

If a situation of this nature occurs, an incident report will be filled out and reported to SMBA’s Program Administrator for further review and action, if necessary. 

Repair and Safety Equipment Kit Prep

Coach Pack Checklist: 

● Fully Charged Cell Phone with riders and Emergency Contact Numbers & Downloaded/Offline Trail Maps - Trailforks (required), Gaia GPS or Maps.me. 

● Ample food & water (and extra for clients if needed). 

● Mechanical Kit (see ‘Mechanical Kit Supply List’). 

● First Aid Kit (see ‘First Aid Supply List’). 

● Extra Layers. 

● Instructional Props (if needed). 

MTB Mechanical Kit Supply List: 

● Multi-tool w/ chain-breaker. 

● Hand Pump. 

● CO2 cartridge(s) w/ inflator. 

● Extra bike tube that fits your bike (a 27.5” tube can fit both 26” and 29” tires). 

● Tire Levers. 

● A quick link that fits your bike chain & a spare 11 and 12-speed quick link. 

● Tubeless tire patch kit/plugs. 

● Tube patch kit. 

● An extra derailleur hanger that fits your bike. 

● Zip ties. 

● Shock pump. 

First Aid Kit Supply List*: 

Basic (Progression Program): 

● Gauze 4x4” pads 

● Gauze roll 2-4.5” width 

● BandAids 1x3” or 2x3” 

● Triangle bandage 

● Butterfly Bandages 

● Nylon or paper medical tape 

● Nitrile or Latex gloves 

● Alcohol prep pads 

• Tweezers

● Ibuprofen or Acetaminophen 

● Benadryl 

• Toilet paper

Advanced (Race Team, Guided Rides, Adult Programs, Summer Camps): 

Bandage and wound care Materials 

● 12x Antiseptic Wound Wipe 

● 4x Bandage, Butterfly Closure 

● 4x Bandage, Adhesive, Fabric, 1” x 3” 

● 4x Bandage, Adhesive, Fabric, Knuckle 

● 4x Dressing, Gauze, Sterile, 4" x 4", 2 Pkg

• Medical Tape

• Antiseptic ointment

● 2x Triangle Bandages (Cravats) 

Bleeding 

● 1x Gloves, Nitrile (Pair), Hand Wipe 

● 1x Sterile Pad, 5" x 9"

Sprain/Strain 

● 1x Bandage, Elastic with Clips, 2" 

Instrument 

● 2x Safety Pins 

● 1x Scissors, Bandage with Blunt Tip 

● 1x Splinter Picker/Tick Remover Forceps 

Medications 

● 3x Antihistamine (Diphenhydramine 25 mg) 3 Pkg./1 

● 6x Ibuprofen (200 mg), 3 Pkg./2 

● 1x Aspirin (325 mg), 1 Pkg./2 

Other 

● 1x After Bite® Insect Relief 

● 1x Sam Splint 

● 1x CPR Pocket Mask 

* This can vary depending on type of certification. 

SMBA Coach Protective Equipment Checklist Trail: 

● Properly fitted mountain bike helmet 

● Bike gloves 

● Bike sunglasses* 

● Mountain bike specific flat or clipless shoes 

Enduro: 

● Properly fitted mountain bike helmet with ‘extended coverage’, ‘half shell’ helmet with removable chin bar or full-face helmet (depending on riding terrain) 

● Bike glasses or goggles* 

● Bike gloves with additional padding/protection* 

● Enduro knee pads, elbow pads or back protection and neck brace* 

● Mountain bike specific flat or clipless shoes 

Downhill: 

● Properly fitted full-face helmet 

● Bike goggles that fit a full-face helmet 

● Bike gloves with additional padding/knuckle protection 

● Downhill knee pads, elbow pads or back protection and neck brace* 

● Downhill body armor* 

● Mountain bike specific flat or clipless shoes 

*as needed 

Getting Ready For Practice

SMBA Coach Pre-ride Checklist: 

1. Your bike is in perfect working order (thorough ABC bike check completed before/after each ride). 

2. Your helmet is clean and in perfect working condition. 

3. Your jersey is clean and ready to go. 

4. Your mechanical kit is fully stocked, packed and ready to go. 

5. Your extra waterproof and/or warm layers are packed (if needed). 

6. Your water bladders/bottles are full and ready for a full day on the bike. 

7. Your trail snacks are packed. 

8. Your first aid kit is fully stocked. 

9. You have an up-to-date weather report for the day. 

10. Make sure to arrive 20-30 min before the start of your coaching session! 

11. Make sure to introduce yourself, your riding experience, qualifications and give a general overview of the ride including time frame and mileage. 

12. Be safe & have fun! 

SMBA Coach Post-ride Checklist: 

1. Ideally, bring your group back to the starting area and give any last tips and feedback or positive reinforcement for riders. 

2. Check in with each rider to address any questions, concerns and overall energy/stoke levels! 

3. Please check in with parents to give a recap of the day, any additional items needed for future practices, or to hear from parents if there is any feedback they would like to give. It is very important to address and communicate any group change needs or behavior issues experienced during a practice. Please pass on any feedback to Shannon and/or Ross. 

4. Provide any assistance with rider bike maintenance and/or bike washing (as needed). 

5. Ensure each rider is picked up by a parent or guardian or has a plan to ride home (and this plan has been communicated with the parent or guardian). 

How to Start a SMBA Practice: 

Arrive 20-30 min ahead of time, make sure all your equipment is set and you’re ready for the next few hours with riders. Please be at your group area as riders arrive to greet them. As riders trickle in, you can chat with them, do some stretches, or have a skill game set up in the grassy group area - please engage riders and parents as they arrive.  

ABC Quick Bike Check: 

A = Air - Appropriate air pressure for riders size and ability. Less for lighter, newer riders, more for larger and more advanced riders. Rule of thumb is that the tire should feel like a ripe orange, or when riders are pushing onto the tire with both hands and body weight, the tire tread should squish a bit so that all of the treads touch the ground. 

B = Brakes - Make sure both brakes are working properly and that the reach fits the riders hands. A common fix for kids is to tighten the barrel adjuster on the rear brake to make the lever engage at the same middle point as the front brake. The brakes can also sometimes be moved inward on the handlebar so riders are using the further out part of the brake lever to get the most leverage. Brake levers as a general rule want to be at about a 35-40 degree angle in relation to flat ground.

C = Chain - See if the chain is clean and lubed. Pedal backwards to make sure the chain spins freely and doesn’t skip gears. We can apply chain lube if a riders chain is rusty or very dry and squeaky. Inform riders that the best time to lube their chain is post ride and after cleaning their bike. If the shifting is sluggish or inconsistent, check to make sure that the derailleur is not loose. 

Quick = Quick Releases/Thru-axles - Make sure both wheels are secure at the axle. This can be done by checking the quick release, bolts, or maxle by hand, or wiggling the wheels side to side to feel for any play. Additionally, it is important to check your bike’s suspension pivot bolts and derailleur to see if any of these connections are loose and need tightening. 

Handlebar & Headset = Check that the handlebars are straight and tight by trying to twist them forward back and side to side while holding the wheel between your knees. Check headset tightness. 

Suspension check = Check pivot hardware for loose bolts, visual check for oil leaks, compress and release suspension to check for ballpark proper compression and rebound settings, spring rate, and stiction. 

Helmet Check: 

Eyes = The rider should be able to see the brim of their helmet, and be able to fit no more than two fingers on their forehead between their eyes and the brim of the helmet. 

Ears = Should fit snugly between the Y shaped straps. 

Chin = The chinstrap should fit snugly enough so two fingers can be slid between the strap and the chin. 

Snug = Make sure the adjuster on the back of the helmet is correctly adjusted so when the rider shakes their head, it does not slide around. 

Warm Up Exercises: 

Feel free to add your own exercise variations as you see fit. Please keep your rider group out of parking lots and in the skills practice zone before and after returning from practice. Lots of fun games can be incorporated into warmup to get them practicing bike skills and staying in the designated starting areas. *** The warmup below is an example from Burlington PT aimed toward a big ride or race - adjust accordingly for group age and interest. Warmups can also be as simple as a bit of stretching between doing ABC Bike Check, then some skills area practice before hitting the trail. 

RAISE 

● Shuttles/Shuffles: (2x/each direction, ~30 feet): Lateral shuffle, forward/backward skipping 

● Burpees: 8-10 reps 

● Jumping Jacks: 25-50 reps 

ACTIVATE/MOBILIZE 

● Mobilize: (2 sets) 

○ Thread the Needle 

■ 6-8 reps/side 

○ Quadruped Pec Openers 

■ 6-8 reps/side, hold ~5 sec each rep 

○ Hip Adductor Rock Backs 

■ 6-8 reps/side, hold ~5 sec each rep 

○ World's Greatest Stretch 

■ 2 reps/side 

○ Over - Unders (think over and under a fence) 

■ 3-4 reps/side 

● Activate: (2 sets) 

○ Bridges + Holds (heels up) 

  ■ Perform 10-12 reps, then hold 20-30sec on last rep 

                                         ■ Don’t need to use a band 

○ Quadruped Hydrants 

           ■ Perform 10-12 reps/side, then hold 20-30sec on last rep 

■ Don’t need to use a band 

○ Inch Worm + Push Up 

■ 3-4 reps 

POTENTIATION 

● Get on the bike! 

● This could be an introduction to a skill, cadence work, etc 

○ Start with an easy skill first and build 

○ Cadence: low cadence vs high cadence 

○ Pedal Stroke focus 

● Don’t spend too much time talking as you want to keep benefits of the warm up; don’t let folks cool down too much 

○ Good to introduce what you are doing pre-warm up or as folks are 

performing the “Raise” part of warm up or “Mobilize” 

New Skill Time (5-15min): Introducing a new skill (building on previous coaching, or after having the riders do a quick warmup game and seeing what they could benefit from) and practice it on the grass, or features. 

Hit the Trail!: Ride in the front of the group to dictate rest spots and control the pace. This is the majority of the practice time and where riders get to put the skills practiced at the beginning to work on the trail! Start gradual and work up in difficulty as appropriate for the group. 

Post-Ride: 

COOL DOWN - Check in with the group and make sure parents/guardians are there to pick up the riders. 

• If your group has arrived back early, engage with some skills work or games to complement the days focus. 

• You can also do a post-ride group check in to see how everyone felt and ask if there are any skills or trails they want to focus on for next practice. 

• Other cool down activities:

Static stretching exercises: 

● Couch Stretch: 1min/side 

○ Hip Flexor Stretch: 1min/side (if no wall to use) 

● Runner’s Stretch: 1min/side 

● Half Pike Stretch: 1min/side 

● Pigeon Stretch: 1min/side 

● Child’s Pose: 1min (20-30sec/each side) 

● Cobra Pose/Prone Press Ups: 1min, holding position for 5-10sec 

Concussion Protocol 

Evaluation for Concussion After Injury  

1. Communicate to riders and staff the importance of immediate assessment for possible concussion after a crash by medical staff. This includes any damage to the rider's helmet, face, or neck. In the event of a high-speed impact, an evaluation for concussion is warranted regardless of the rider’s complaints. The ride may need to be cut short, the group and coach may need to walk with the injured rider, or in the worst case, medical staff may need to be called for outside assistance. Team staff and parents should be notified of the incident and asked to seek medical clearance before returning to practice.

● Fast and effective evaluation can ensure proper triage and safety for the athlete. 

● Cooperating with medical staff performing the exam will speed up the process. If the athlete is safe to return to competition following these guidelines will help him or her get there faster. 

2. In many situations medical staff will not be on hand after a crash but team staff may be present. In these situations it is important to be aware of symptoms of severe injury to the brain or spine that can become life threatening. Should riders develop these symptoms, they need to immediately be withdrawn from competition and transported by emergency medical personnel to a medical facility. These include: 

● Loss or change in consciousness 

● Nausea and/or vomiting 

● Severe headache 

● Disorientation 

● Inability to speak or swallow 

● Amnesia 

● Significant trauma to the head 

● Clear fluid leakage from the nose or ears 

● Inability to walk or ride their bike in a straight line 

● Seizure 

3. Riders, who have sustained a minor injury leading to concussion, can be more challenging to identify. The tests immediately following trauma are imperfect as symptoms of concussion can evolve over time. Symptoms of concussion listed below (see #5) should signal that the athlete may need medical attention, and if still on the bike, to immediately withdraw from competition for further assessment. 

4. Cyclists suspected of a concussion would ideally be observed for 15 minutes following guidelines established in other sports. This may not be possible in the context of most bicycle racing.

● Observe the athlete stand feet together, eyes closed, and head tilted back. If the athlete is unable to maintain their balance they have failed this assessment and cannot be returned to competition until assessed by a medical professional. 

● Ask questions like the following four, to assess memory and comprehension (if you know this information, otherwise ask questions you are able to answer yourself): 

• What is the name of this race? 

• Which city were you in a race in last week? 

• Can you name four teammates in this race? 

• Can you name all of the months backwards, starting with December? 

5. Initial symptoms and signs of a concussion may include: 

● Any loss of consciousness 

● Headache 

● Neck pain 

● Poor balance 

● Nausea 

● Decreased reaction time 

● Memory disturbance 

● Confusion 

● Blurred vision 

● Sensitivity to noise or lights 

● Dizziness 

● Emotionality 

● Head shaking, trying to “clear the fog” 

● Difficulty concentrating 

● Fatigue 

● Irritability or anxiety 

Those athletes that are suspected of having a concussion but do not demonstrate life threatening or initial symptoms of concussion outlined in #2 and #5, should have at the minimum the following brief exam prior to clearance to continue the race: 

● Observe the athlete stand feet together, eyes closed, and head tilted back. If the athlete is unable to maintain their balance they have failed this assessment and cannot be returned to competition until assessed by a medical professional. 

● Ask questions like the following four, to assess memory and comprehension (if you know this information, otherwise ask questions you are able to answer yourself): 

• What is the name of this race? 

• Which city were you in a race in last week? 

• Can you name four teammates in this race? 

• Can you name all of the months backwards, starting with December? 

6. Regardless of if the cyclist finishes the race after a suspected concussion, symptoms can evolve for up to 14 days and persist for many weeks afterwards. Monitor for the following symptoms and signs as these suggest the need for further medical evaluation. Changes in mood or memory noted by team members/family, including: 

● Increased irritability 

● Disinhibited behavior 

● Increased sadness, anxiety, or nervousness 

● Aggressiveness 

● Change in sexual drive or behavior 

● Ongoing headaches 

● Fatigue or low energy 

● Ongoing difficulties with concentration or “fogginess” 

● Insomnia / trouble falling asleep 

● Changes in reaction time, especially if athlete has increased number of crashes

7. Any athlete suspected of having a concussion should AVOID the following or consult a physician prior to: 

● Strenuous physical and cognitive activity for at least 24 hours or until previous symptoms are completely resolved as such activity can delay recovery 

● Consuming Alcohol 

● Taking sleeping pills or anti-anxiety medications 

● Taking aspirin, ibuprofen, naproxen, or narcotics. However, can consider using acetaminophen for headaches and general aches instead after evaluation for concussion 

● Driving or operating machinery, including their bike 

Return to Sport Considerations After Concussion 

The return to normal activities is a critical step in the recovery of concussed cyclists. However, to do this safely it requires supervision by a physician trained in the care of concussed athletes. Though each cyclist’s recovery has to be evaluated on a case by case basis, a few basic premises should be followed to maximize safety and allow for proper recovery. These should serve only as educational guidelines and not rules for unmonitored return to competition: 

1. The primary treatment for concussion is to rest the brain. Cognitively stimulating activities such as physical activity, computer work, e-mail, watching videos, school or work, or even attending loud or stressful events, continue to stress the brain and prolong recovery. Await complete resolution of post-concussive symptoms such as headache and dizziness prior to initiating any such activity. 

2. Once concussed cyclists are asymptomatic use a step-wise approach when increasing level of activity: 

● Start with a low impact stationary bike or trainer, keeping the goal HR <70 percent maximum and monitor for symptom recurrence. If the athlete becomes symptomatic, stop the activity immediately, and rest the athlete for 24 hours. Reattempt exercise only if the athlete is asymptomatic 

● Gradually increase level and duration of activity only if there is no recurrence of symptoms over the following 24 hours. Continue this daily progression until the athlete is able to train at pre-injury level without 

     recurrence of symptoms. If the athlete develops symptoms during any stage of the step-wise progression, rest the athlete 24 hours, and then if asymptomatic, resume the progression at the last level the athlete could complete without symptoms. 

● Pay special attention to the athlete's balance and reaction times as these may take longer to return and ongoing deficits may cause repeat injury once the cyclist is back on the road or mountain. 

● Delayed presence of symptoms or recovery may indicate ongoing trauma or mark another serious condition that requires attention by a physician 

Fun with Fundamentals: This program is open to youth riders of various ages that are new to mountain biking. The goal of this group is to build fundamental mountain bike skills for the new rider so they can jump into SMBA’s progression-based camps as their skills grow. This is a great program for those looking to build their confidence on a bike before hitting the trails. 

Most importantly, Fun with Fundamentals riders should have FUN! This means starting easy and building confidence before moving on to more challenging features or trails. Fun with Fundamentals riders should be able to achieve these skills before progressing to the next level: 

Starting and Stopping: 

● Starting: Find a smooth and fairly flat starting place, put pedal and dominant foot in ‘power starting position’ - 1:00 position, push down and back with foot on the ground and simultaneously push down from the ‘power pedal position’. Try to get a quick burst of momentum, then get both feet on the pedals and start pedaling to maintain momentum - and look ahead! If riders are in the easiest gear, it can inhibit the amount of momentum they can generate - get them to try a slightly harder gear. Also, too hard of a gear and riders won’t be able to get their drive of momentum. 

● Stopping: Use both brakes, slow, Look to where you want to put your stopping foot, Lean the bike slightly in that direction, Land with the stopping foot, both brakes still engaged until stepping off the bike. 

Braking: 

● Revisit the brake check from ABC Bike Check - Make sure riders know which is the front and rear brake.** Tell riders to squeeze the rear brake (without hints) and walk the bike forward. It will skid. Then have them squeeze both brakes and try to walk the bike forward. It should be much harder to roll forward since using both brakes is more effective for controlling speed. 

• You may need to adjust brake bite point - lots of kids rear brakes engage close to the bar from overuse. 

• With riders rolling at a fast walk or jogging speed, encourage them to get equally weighted feet and find balanced pedals. *** To start, sitting with balanced pedals is ok, but eventually, they should work toward standing with balanced pedals.

• Use BOTH brakes equally and evenly

● Getting a lower center of gravity and dropping heels while bending the elbows and knees a little bit helps counteract the braking forces. 

● ** Progression - take braking practice to gradually steeper hills. 

Eyes Forward, Looking Ahead on Trail: 

● Anticipate what is coming if it’s technical features, or hills to shift for 

● Think about looking 3-4 seconds ahead so there is time to react (closer on climbs, and further ahead on descents) 

*** FUN GAME - In a flat and open practice area, the coach can set up an easy course of cones (runway to resemble a trail, or easy slalom to resemble turns, or even a spot to stop). Then have riders go through the course one at a time while the coach stands at the end holding up different numbers of fingers for the rider on course to call out. Teaching looking ahead and using peripheral vision to ‘read’ the trail. 

Shifting: 

● Key words: Easier climbing gear, Harder descending gear. 

● Give prompts for riders to look ahead and anticipate hills or features. 

• Shifts should be one or two at a time

● Shift before going up or down a hill and losing or gaining momentum. 

Neutral/Ready: 

● Neutral: Standing on equally weighted pedals, balanced weight positioned between the pedals, heavy in the feet and soft in the hands, gentle bend and relaxed in the ankle, knee, hip, elbow, wrist joints. Used for easy, cruising terrain. 

● Ready: Deep bend in the joints, butt hovering above the seat, still heavy in the feet and light on the hands, balanced weight between the pedals. Used for more challenging, dynamic terrain. 

● Emphasize that these are dynamic, moving positions that adjust with the terrain of the trail and riders should be adapting positions as they ride a trail.

● Starting on flat terrain is good to build confidence, then taking these to easy rollers lets the riders feel the benefit of pumping and being able to 

move between neutral/ready. 

Games: 

● Red Light, Green Light: good for braking, balance, and stopping and starting. 

● Obstacle course: using cones and natural features. Get riders to work on sitting, standing, braking, slalom turns, up and over features, track stand, tight corners, lots of ways to get creative. Many kids also like being timed and this gets them to carry a good amount of momentum on the trail. 

● Slow Race: On flat or down a hill. Works balance and good brake control if on a hill. 

• Fast Race: When riders have starting, stopping, and shifting down, a fast race out and back in the field can be fun. Set out cones or use landmarks for references. 

● Bike limbo: good for bending in the knees and elbows, ready position, and moving around on the bike. 

Suggested Rides: 

● Rec Path Skills Ride - find features and practice skills along the way. 

● Rec Path to Pickles Path - an easy section of trail with rec path at beginning and end. 

• Fundamentals practice trails behind Cady Hill Lodge - some beginner trails close to home - good for trail braking, and ready position after skills are established on grass or rec path.

● Double Track to Robin’s Run - an alternative trail to Pickles Path 

Ripper: Riders in this category should be comfortable with the basic mountain bike skills of braking, standing with equally-weighted pedals, shifting, and riding introductory singletrack mountain bike trails. 

Rippers should be able to achieve these skills before progressing to the next level (in addition to FWF skills): 

Key Coaching Terms: 

● ‘Equally Weighted Feet’: Getting riders standing on the pedals in a 

comfortable, relaxed stance is an essential skill for progression. 

Sometimes we call having one foot down while riding ‘flamingo foot’. A fun way of encouraging equally weighted feet is using another animal image - ‘kangaroo feet’, ‘chicken feet’, what other fun animals are well balanced on both feet? 

● ‘Eyes Ahead’: Looking 2-3 seconds up the trail helps prepare for any changes on the bike between gearing, braking, or body position. 

Skills: 

Ready Stance: 

● Tall Ready: Standing on equally weighted pedals, balanced weight 

positioned between the pedals, heavy in the feet and soft in the 

hands, gentle bend and relaxed in the ankle, knee, hip, elbow, 

wrist joints. Used for easy, cruising terrain. 

● Low Ready: Deep bend in the joints, butt hovering above the seat, still heavy in the feet and light on the hands, balanced weight between the pedals. Used for more challenging, dynamic terrain. 

● Emphasize that these are dynamic, changing positions that adjust with the terrain of the trail and riders should be adapting positions as they ride a trail. 

● Starting on flat terrain is good to build confidence, then taking these to easy rollers lets the riders feel the benefit of pumping and being able to move between neutral/ready. 

Braking: 

● Use BOTH brakes equally and evenly. 

● Make sure riders know which is the front and rear brake. ** Tell riders to squeeze the rear brake (without hints) and walk the bike forward. It will skid. Then have them squeeze both brakes and try to walk the bike forward. It should be much harder to roll forward since using both brakes is more effective for controlling speed. 

● Getting a lower center of gravity and dropping heels helps counteract the braking forces. 

● May need to adjust brake bite point - lots of kids rear brakes engage close to the bar from overuse. 

● ** Progression - take braking practice to gradually steeper hills. 

Eyes Forward, Looking Ahead on Trail: 

● Anticipate what is coming if it’s technical features, or hills to shift for 

● Think about looking 2-3 seconds ahead so there is time to react (closer on climbs, and further ahead on descents) 

Shifting: 

● Key words: Easier climbing gear, Harder descending gear. 

● Give prompts for riders to look ahead and anticipate hills or 

features.

● Shift before going up or down a hill and losing or gaining momentum. 

• A progression to even better shifting while not under load is to: Surge (a bit more power on the pedals to gain momentum), Ease (slightly ease off the power to a light pedal for one rotation), Shift (while under light power), Power (apply power again once the chain has settled into its new gear)

Stopping and Starting: 

● Stopping: Use both brakes, slow, Look to where you want to put your stopping foot, Lean the bike slightly in that direction, Land with the stopping foot, both brakes still engaged until stepping off the bike. 

● Starting: Find a smooth and fairly flat starting place, put pedal and dominant foot in ‘power starting position’ - 1:00 position, push down and back with foot on the ground and simultaneously push down from the ‘power pedal position’. Try to get a quick burst of momentum, then get both feet on the pedals and start pedaling to maintain momentum. If riders are in the easiest gear, it can inhibit

the amount of momentum they can generate - get them to try a slightly harder gear. 

Absorbing Roots and Rocks: 

● Relaxed ankle, knee, and elbow joints allow riders to soak up bumps on the trail. 

● One way of thinking about this on the trail is trying to keep your head very quiet and even and your arms and legs soak up the bumps and undulations in the trail. 

● A game that can make the point is the pasta game - have riders take the physical characteristics of different levels of cooked pasta: 

○ Raw uncooked pasta - ride with rigid, locked out joints. (it will be bumpy) 

○ Soft over cooked - Floppy, loose joints (hard to control bike the way you want) 

○ Al Dente - Soft but firm (able to bend, but spring back to position) 

Pumping:

● Another way to encourage absorbing bumps is for riders to think about having a glass of water (or chocolate milk!) on their head and they don’t want to spill a drop. This works for using the arms and legs to pump rollers too. 

○ Pumping = absorbing a mound of dirt, roots, or rocks by bending elbows and then knees as riding over the incline of the mound. On the decline, pressing down the backside of the mound with hands and then feet. 

○ Riders can think of making the bike heavy and pushing it into the low spots, then letting the bike be light and absorbing the bike toward the body over the high spots. 

○ Finding a set of rollers to pump is the best practice. 

○ Once comfortable, it can then be applied to many types of terrain on the trail. 

○ Looking to press into the smooth low pockets on the trail and unweight on the higher, rougher sections. 

Basic Cornering:

It can be helpful to setup an arc of cones for riders to execute their turn on the outside of them. Start on flat grass, then as riders improve more turns or slope can be incorporated.

• Approach at a jogging/running speed in a tall relaxed ready position

• About 2 bike lengths before the turn, drop into a lower ready position

• Look around the turn, leading the movement with the eyes

• Maintain balanced feet (and if a rider does lower a foot, it MUST be the outside foot to help counterbalance)

• Lean the bike into the turn using side to side bike body separation and maintaining good balance over the traction patch of the tires. 

• To progress this, riders can try going a bit faster, adding slalom turns, or making smooth turns on downhills or berms. 

Games: 

● Red Light, Green Light: good for braking, balance, and stopping and starting. 

● Bike limbo: good for bending joints, ready position, and moving around on the bike. 

● Pack-Man: set out a random arrangement of cones and have one rider at a time ride in the cones for one minute at a time. Goal is to turn the front wheel on one side of the cone and have the rear wheel pass on the  opposite side. Good practice for tight corners and getting kids to figure out 

that they can get a wheel on either side of rocks or roots on the trail and 

ride it out. 

● Obstacle course: using cones and natural features. Get riders to work on sitting, standing, braking, slalom turns, up and over features, track stand, tight corners, lots of ways to get creative. Many kids also like being timed and this gets them to carry a good amount of momentum on the trail. 

● Slow Race: On flat or down a hill. Works balance and good brake control if on a hill. 

• Slalom turns: On a gently hill, setup turns in a slalom course and have riders practice. As they get more comfortable, you can time them on just the course, or a full loop where the have to pedal back to a finish line. 

Suggested Rides: 

● Eagle Ridge Out and Back - For groups that aren’t ready for putting together downhills, braking, and turns with some occasional roots and bumps - also some good zones on Charlies to session. 

● GE to Flo Lap - easiest way to Flo. 

• Up Cady Climb and smooth way to lower Flo - Lots of flow trail while avoiding most of the tech and climbing on Connector. 

Shredder: Riders in this category should be comfortable riding a variety of singletrack trails where they will encounter rocks, roots, and logs. These riders should have a solid understanding of bike skills such as: controlled braking, front wheel lift, climbing (seated and standing), and leaning the bike into corners. 

Shredders should be able to achieve these skills before progressing to the next level (in addition to Ripper skills): 

Key Coaching Terms: 

● ‘Stacked weight’: having the rider's body weight balanced through the hips, knees, ankles, and feet between both pedals in a relaxed stance. 

● ‘Load’: dynamically pressing down on the bike to create pressure through the pedals and/or handlebars. The arms and legs can be thought of as springs ‘loading’ and ‘rebounding’ or ‘springing’ 

● ‘Lunge’: a forward flick or throw of the bike to initiate momentum without pedaling. This can be done to help lunge the bike over obstacles on an uphill or downhill. 

Skills: 

Ratcheting: 

● A partial pedal stroke from about the 1:00 to 5:00 position, then a return to balanced pedals. 

● Ratcheting can be done multiple times to maintain momentum on off camber, or rocky terrain without hitting pedals - it is a helpful skill in getting over large roots or rocks at a slow speed. 

● The gear should be hard enough to have a significant boost of acceleration. 

● Have riders practice with one foot as the Power Pedal, then switch feet. 

● This skill is fun to practice in the game ‘Foot Down’ 

Small Circles/Switchbacks/Figure 8: 

● A good field drill with cones. Make a 10x10ft square and have the rider turn within the square. 

● Ratcheting helps and standing and balancing the bike with small side to side movements. 

● Lead with the eyes and look around the corner where you want to go. 

Wheel Straddle: 

● A cone drill that applies very well to the trail. It can be done seated or standing. 

● Start with one cone and have the rider approach from straight on. Pass the front wheel just to the side of the cone. Once the hub has passed, sharply turn the front wheel so the rear wheel will pass on the opposite side of the cone, straighten the front wheel. 

● Good skill to avoid rocks/roots on corners in the trail. 

● A fun game for this is ‘Pac Man’ where about 20 cones are placed in a small area at random, and riders see how many cones they can straddle with the wheels in one minute. 

Trackstand: 

● A balancing technique used to pause temporarily without getting off the bike. 

● A grassy area with a slight uphill is good for learning. 

● Body position is standing in a relaxed Neutral position, weighting the front wheel, shoulders matching the handlebars, controlling pressure with the front pedal. 

● Turn the front wheel into the incline and focus on a point slightly in front of the front wheel. 

● Use the hips and pressure/release on the front pedal to control small forward and back movements to help maintain balance. 

Pedal Stomp:

• Dynamically loading the bikes suspension through dropping balanced weight through the feet into the pedals. 

• Quickly unweight the pressure on the pedals and let the rebound of the suspension (including arms and legs) return to a tall relaxed position. 

• With a strong enough dynamic movement, the pedal stomp can actually result in a level wheel lift when the rider unweights and rebounds from the movement. 

Front Wheel Lift: 

● Used to help assist or lift the front wheel over obstacles (first practices are without obstacles) 

● Load the suspension just before the obstacle by quickly dropping weight from the hips into the feet and hands. 

● When the suspension rebounds, combine the return with a pull of the handlebars to get the front wheel over the obstacle. 

● With the pull, have knees relaxed so the handlebars and pedals can more easily come up. Also, the relaxed knees will help the rear wheel roll over the obstacle. 

Pedal Crank with a Front Wheel Lift: 

● Used at slower speeds (can be done seated or standing), typically on an incline to get the front wheel over objects like roots, rocks, or logs smoothly and without losing momentum. 

● Gearing is important, so that a powerful drive from the top of the pedal stroke can give the needed boost and acceleration to get over the intended object. 

● As the rider approaches a mark (start small and easy), they will move their power pedal to roughly the 1:00 position. 

● Immediately after, load the front of the bike through the handlebars. Bending the elbows and bringing the chest a bit closer to the handlebars is ok. 

● Immediately after loading the front of the bike, drive down a power pedal stroke from 1:00 to 5:00 and throw the shoulders up and back from the handlebars. 

● This should unweight the front of the bike and give a sharp acceleration. To help the front wheel clear an object, more pull on the handlebars may be needed. 

● There are many progressions with this skill to practice lifting over larger objects, unweighting the rear wheel before it hits the object, and rebalancing the pedals back even weight. 

North Shore Dismount: 

● This is a fun technique to use for getting off bridges and landing on both feet. 

● Start on a flat grassy area in a Tall Ready Position at a slow walking pace. 

● Use both brakes to gradually come to a stop. 

● Spot your landing to either side, drop the hips down and lightly load the suspension. 

● Spring back up with the legs and arms. Weight can temporarily be shifted to the handlebars for both feet to jump off the pedals and swing on either side of the bike. 

● Have the arms bent and relaxed and soak up the landing on the ground with both legs.

● Progression can start on flat grass, then move to a board on the ground, then an elevated ramp. If a ramp is higher than 18”, the rider should not hold onto the handlebars anymore as they land with their feet on the ground, but throw the bike away from the 

body as they get ready to land. 

(Mini) Roll Down Lunge: 

● This movement helps riders initiate riding into a steep section of trail, or over a small drop (lower than the bottom bracket height) at slow speed. 

● A ramp or non-technical small ledge with very low consequence on the run out is a good teaching area. 

● Have the riders inspect the feature and make sure their chainring will clear without hitting. Envision the entrance, the roll down, and the exit. 

● When ready to ride - approach the drop in a tall Ready Position at a slow walking pace.

● Near the edge of the drop (approximately 1-2ft), shift the upper body forward with a deep bend in the elbows. This lets the rider pick their line and also gets them ready for the next movement. 

● At the edge of the drop, relax, breath, and ease off the pressure on the brakes and use only enough to control speed - try not to skid. 

● When the front wheel begins to roll over the edge of the drop, lunge the bike forward and down initiating the movement through the handlebars. 

● Maintain a balanced ready position through the roll or section of trail. 

● At the bottom of the roll down, the arms and then legs will absorb the compression, then return to a balanced ready position. 

● For progressions, make sure riders start small and are completely comfortable and executing the skill perfectly before moving onto larger features. 

Games: 

● Pack-Man: set out a random arrangement of cones and have one rider at a time ride in the cones for one minute at a time. Goal is to turn the front wheel on one side of the cone and have the rear wheel pass on the opposite side. Good practice for tight corners and getting kids to figure out that they can get a wheel on either side of rocks or roots on the trail and ride it out. 

● Obstacle Course: using cones and natural features. Get riders to work on sitting, standing, braking, slalom turns, up and over features, track stand, tight corners, lots of ways to get creative. Many kids also like being timed and this gets them to carry a good amount of momentum on the trail. 

● Foot Down: The goal is to be the last rider to not put a foot down and stay within the square. In a marked square, start with all the riders riding slowly - it doesn’t have to be all in the same direction. Riders can block one another, but no intentional contact. If a rider puts a foot down or rides out of the square, they are out until the next round. As less riders are in the square, the space can be made smaller. Good practice for track stand and side to side bike/body movement. 

Suggested Rides: 

• Easiest loop including upper Flo and Bears - probably 1-1.5hr time with a snack stop. 

• Lower Flo and Bears from Charlies entrance - another shorter loop if you don’t have time for the full Flo and Bears loop. 

● Shredder Schween Loop - a bit of flow and a bit of tech. 

Huckster: Riders in this category should be comfortable riding a variety of mountain bike trails from root-gnarled singletrack to fast flow trails and be able to complete a 10-mile mountain bike ride within two hours. 

Hucksters should be able to achieve these skills before progressing to the next level (in addition to Shredders skills). 

Key Coaching Terms: 

● ‘Claw’: to maintain better grip on the pedal for certain dynamic skills. The toe is pointed down and backward pressure is applied through the ball of the foot. An opposing force with the arms of pushing forward on the handlebars can help hold the bike underneath the rider while in the air. 

● ‘Spring’: to rebound quickly from the ‘load’ position. This is a quick unweighting of the bike and body together, or certain parts of the body based on the technique. 

Skills: 

Basic Rear Wheel Lift: 

● This technique is used to unweight or lift the rear wheel over obstacles at a slow speed. 

● Start in a Tall Ready Position moving at a normal walking pace. 

● To initiate the movement, load the rear end of the bike by quickly dropping weight from the hips down through, knees, ankles, and feet to the pedals. This movement is similar if you try to bottom out your rear suspension on flat ground.

● After compressing down, spring the hips upward and extend the legs. 

● Just as the legs near the end of full extension, point the toes down on the pedals and  press the ball of the foot back into the pedal using the claw technique.

- this can also be thought of as ‘cupping’ or ‘scooping’ the pedal with the feet. 

● Rock the shoulders forward and press down on the handlebars - a twist forward on the grips can help this movement. 

● With these combined movements, scoop the pedals and kick the feet/pedals back and upwards toward the butt. 

● With proper timing, this should lift the rear wheel. Then absorb the landing and return to a Tall Ready Position. 

● Progression can start with no markers, then add a timing mark, then a 1” object to clear, then larger and more involved. 

Level Lift: 

● This skill allows riders to jump over small obstacles on the trail while moving at a fast speed, or also a useful technique for exiting a skinny bridge to a side with a clear landing. 

● Start in a Tall Ready Position at a fast jogging pace. 

● Load the front and rear of the bike simultaneously with a sharp downward movement initiated from the hips and shoulders down to the contact points. 

● From the bottom of the compression, spring upward as the arms and legs extend. 

● At the top of the extension, pull the handlebars toward the chest and claw the pedals up with the feet toward the hips. 

● This should lift both wheels at the same time. 

● Extend the arms and legs to absorb the landing with soft limbs. 

● Return to a Tall Ready Position. 

● Progression can move to larger logs or objects, and try level lift to the side. 

● A full suspension bike can help with the ‘load’ and ‘spring’. 

High Speed Cornering: 

● Letting the bike lean into corners can unlock another level of riding for most riders. 

● Laying out an arc of cones to represent a turn, or a slalom course on a smooth grassy area is a great place to practice. 

● Start at a jogging or running pace in a Ready Position 

● Before initiating the turn, drop into a Low Ready Position 

● Look around or through the corner toward the exit. 

● Lean the bike into the turn by extending and relaxing the inside arm and bending the outside arm with the elbow in a high 90 degree angle. The inside handlebar will be dipped closer to the ground and the outside elbow should be angled and pointing up. 

● The more the bike leans, the more the outside foot will drop to counter balance. 

● Pointing through the direction of the turn with the knees and belly button can help achieve a sweeping carve through the turn. 

● Keep the elbows, shoulders, and hips relaxed so the rider can adjust the lean of the bike more or less to find the balance of traction and cornering speed. 

● To come out of the turn, a slight pump and load through the hands and feet can help spring out of the turn. Or initiating a pedal stroke accelerates and straightens up the bike. 

● Progressions are going faster, leaning the bike further, or adding multiple turns. 

Manual Front Wheel Lift: 

● This is helpful on the trail to lift the front wheel through dips or over drops. 

● Start on a grassy area in a Tall Ready Position at a jogging pace. 

● It is especially important to cover the brakes for this skill and be ready to use the back brake to control the manual. 

● Dynamically load the bike through the feet and hands. (this may need to really be emphasized to riders in order to generate enough compression force). 

● From the bottom of the load, thrust back with the hips swoop the feet and hands forward. This is a complicated move and the goal is to swoop the back wheel forward while hanging on extended arms from the handlebars. The hips want to drive down and back so they are slightly behind the axle of the rear wheel. 

● Keep the arms extended, eyes up, and rock the shoulders and handlebars up and back in a coordinated movement with the hips driving down and back - upper body open and proud, hanging back off the handlebars, not pulling with the arms. 

● Helpful keys are: hips down, then back, heels down, eyes up, swoop/lunge. 

Bunny Hop: 

● This move is helpful for clearing larger objects at fast speed. It is similar to an ollie on a skateboard. 

● Start in a grassy area in a Tall Ready Position at a jogging pace. 

● Dynamically load the bike and start a manual. 

● Once the front wheel lofts into the air (the higher it gets, the higher the bunny hop can be), spring the hips up and toward the handlebars, clawing the pedals with the feet. 

● Pull the handlebars up toward the chest, while simultaneously clawing and scooping the pedals toward the butt. 

● When the spring is achieved and the rear wheel leaves the ground, then throw the handlebars forward from the highest point. 

● Extend arms and legs to absorb the landing. 

● Progression is adding timing, then higher and higher objects.

Lunge Drop: 

● This is a technique for going off of drops that have a short landing area, or are slower speed. 

● Start on flat grass to perfect timing, then move it to a drop once riders consistently show correct timing. 

● Start in the Ready Position at a jogging pace. 

● Slightly before the mark, or drop, shift slightly forward in the Ready Position. Once committed to the move, the rider shouldn’t hit the brakes until returning to the ground. 

● Just before the front wheel reaches the mark, or drop, lunge the handlebars and bike forward to give it a quick burst of momentum. 

● With bent legs and a slight claw of the pedals, the rider holds the bike even with the landing underneath them as the rear wheel rolls off the ramp. 

● In the air, the legs and arms extend to absorb the landing. 

● Land softly and return to a Ready Position and brake if needed. 

Preload Drop: 

● This technique is used for drops with a longer landing, or at higher speed. 

● This move is similar to the level wheel lift, but often can be less exaggerated since the trail or ramp drops away, creating the air time. 

● Start in a Tall Ready Position at a fast jogging pace. 

● Just before the front wheel reaches the mark or edge of the drop, load the front and rear of the bike simultaneously with a sharp downward movement initiated from the hips and shoulders down to the contact points. 

● From the bottom of the compression, spring upward as the arms and legs extend. 

● At the top of the extension, the rider and bike should be unweighted and float both wheels off the drop. 

● A slight claw with the pedals gently bent knees and elbows should hold the bike underneath the rider and match the angle of the landing. 

● Extend the arms and legs to absorb the landing with soft limbs. 

● Return to a Tall Ready Position. 

Jumping: 

● The correct technique allows riders to make a smooth arc in the air matching the transition/take off, and then the landing. 

● Use a tabletop jump with mellow angles on the take off and landing and about a bike length deck. 

● Start by rolling and getting the feel for the jump with no air.

● Approach in a Ready Position at a jogging pace. 

● Start coasting at least 2 bike lengths before the transition of the take off. 

● As the front wheel reaches the take off, load the bike primarily through the feet. This can be thought of as loading a spring. 

● Keep strong resistance through the arms and legs to oppose the forces of the take off pushing back at the rider. 

● As the rear wheel approaches the lip of the take off, unload the spring in the legs by extending them and explode the hips upward toward the handlebars. 

● Maintain resistance through the rear wheel as it leaves the take off. 

● Relax in the air and match the wheels to the landing by pushing the handlebars forward. 

● Extend the arms and legs to absorb the landing. 

● As speed increases, less loading and exertion of forces is required. Sometimes it is simply resisting the forces from the take off, or even soaking them up to match the wheels to the landing. 

Suggested Rides: 

● GE to Pipeline to Haulapalooza - longer ride for advanced riders. 

• Advanced Cady Loop to Owl Ridge/Sphincter - some more technical rock features