Did you ever fight at the beginning of the trip? I got the following question from a student and it led to a great article on warming up.
I have a question about how to get into the rhythm. It happens to me a lot that when I start to walk on a trail it takes me a while to start riding smoothly and comfortably. Even on trails that I know very well. Sometimes it takes 20-30 minutes before I feel comfortable. Good thing I’m an endurance runner and not a downhill runner, but it’s frustrating. Can you help me on how to overcome this? It is common?
> Karen
This is quite common for many cyclists and I (and many of my students) have the same problem. I always like to warm up for at least 20 minutes before running downhill. For an xc ride I usually warm up by doing my turning and skills drills in a parking lot and hitting a smooth trail or road. I have recently added a dynamic warm-up (jumping, dynamic stretching) before riding and this has really helped my concentration (lengthening my warm-up a bit) and my body (opening up my body, especially my back). As I often say in my training sessions, most of my crashes happen within 5 minutes of getting on the bike when I’m not warming up (because I’m not focused).
Dan Millman recommends transition periods when moving from one aspect / function of life to another (mother to cyclist, business person to cyclist, stressed business person to patient, loving father, etc.) and this can really help you shed. to get rid of distractions and focus on the present. A pre-trip routine (see article below) is a detailed example of this. I have a short one that I do when I get to the trailhead. As I change from street clothes to riding gear, I take a few breaths and think about: 1. The day I’ve had so far and then I leave it behind 2. How lucky I am to take a leisurely bike ride when I’m there . There is so much confusion in the world. 3. How beautiful is the forest / mountain in which I am about to play. 4. How fun it is to ride a bike! 5. What am I going to focus on (vision, back pressure, body position, etc.) to help me enjoy the ride even more. 6. Something Missy Giove told me, she makes peace with the mountain. I think he learned this from a Native American tradition. She really looks around at the beauty of her surroundings and says to the mountain, thank you for letting me play with you, you are beautiful, I am not here to hurt you, but enjoy your beauty and trails (probably a little misquoted, this conversation was over. 10 years ago). It may sound a bit like a new age, but I have found it really relaxing and it helps clear my mind.
In conclusion, I emphasize to all my students the importance of warming up. It helps clear your mind and focus, helps loosen your muscles and relax, and helps you make the most of your trip. Remember that you want to do dynamic stretches before riding, not static stretches (where you hold the stretch). Static stretching removes up to 20% of the elasticity of the muscles for up to three hours, it should be done after exercise.
Creating a pre-race or pre-race routine
To feel comfortable and confident, the best competitors in many different sports use a personalized pre-race (or pregame) routine to help them perform at their best. Routines are not the same as rituals, a routine is a structured plan designed to help you achieve your optimal performance, while a ritual relies on superstition to monitor your performance (things like not washing your “lucky” socks). or step on a crevice). In other words, a routine helps you take control of your performance while rituals assume that destiny (not you) will control your career.
I have added a nighttime routine before the race to eliminate most of the worries and allow you to get some sleep.
Your pre-race routine should make you comfortable in a new or strange environment, build your confidence, de-stress, and prepare you to do your best. I’ve listed many common practices to get you started, but you need to experiment and find out what works best for you. This is another aspect of racing where journaling can help you figure out what works.
Night before the race (taking care of all these items really helps me sleep!)
1. Team
To. Inspect and fit the bike completely with the checklist and put it on the license plate (how many riders have come to a race and realized their # license plate is at the hotel?
B. Prepare race clothing, shoes, protectors, helmet, goggles, gloves. use a checklist.
vs. prepare the bag to take home, spare glasses and gloves, walkman with charged batteries, food, drink, etc. use checklist
D. add your own themes
2. Mind
To. Know the tour by heart, don’t miss sections, have a sure plan for how you will travel from top to bottom (worrying about how to handle that “big jump” will keep you up all night).
B. Image of the running race (at least twice) from standing in line at the beginning to your feeling of exhilaration after crossing the finish line with a perfect run.
vs. Remember, only worry about what you control (which is basically your gear and your driving) worrying about how your competition will drive is a huge waste of time because you have no control over your driving.
vs. add your own preparation (meditation, stretching, yoga, etc.)
Race morning
1. Physical
To. shower, stretching, what to eat and when to eat it, etc.
B. add yours
2. Mind
To. Pictures, stretching, meditation, etc.
B. Find out what works for you
At the race site
1. Physical
To. dress routine (always dressing in a certain order can be almost like a meditation and make you feel at home even when you are miles away)
B. warming
vs. practice race (if offered)
D. Find out what works for you
2. Mind
To. Find out what your racing fears are and how to put them to rest (weeks before the race) and put them to rest. Many people worry about the performance of your competition, remember that you only have to worry about what you control.
B. Image race run at least three times (good use of chairlift time)
vs. Get in an optimal state of mind to compete (find out by experimenting while training) many people make a short list or mantra of why they will perform well (i.e. I have trained hard all winter for this, I know the course, I am fast, I will ride to the best of my ability, etc.) also music is of great help to many runners.
D. Create an abbreviation for the things you need to remember to have a good race and tape it to your stem or bars. Mine is RAILUM, which stands for Relax, Attitude, Intensity, Look Up and Moto. Saying Railum and then thinking about each component really helps me focus.
me. Find out what works for you
Use this as a general outline to add what works and get rid of what doesn’t through experimentation. A well thought out routine will give you confidence at first while your competition worries about their career and asks why you are so confident.