Riding Downhill
Objectives:
Student
Objectives:
1.
The students will demonstrate a relaxed body while riding downhill.
2.
The students will keep the weight of the body on the hands, thighs and feet.
Teacher
Objectives:
1.
No one rides without helmet and pads.
2.
Time management so the students get as many as five runs down the hill.
3.
Give simple congruent feedback to improve the students riding skills.
Equipment:
Bicycles,
helmets, and pads. A good mountain biking hill with several trails to
choose from.
Instant
Activity:
Balance Test
Set
Induction:
Riding
downhill is the great joy of mountain climbing. The thrill of flying down
the hill is quite awesome. However, what if you wipe out. That will
decrease the amount of fun substantially. Today the class will learn the
proper technique of riding downhill and specifically to keep the body loose and
relaxed to absorb as much the shock as possible. Has anyone seen the shock
absorbers on a car? Well today our legs will serve as shock absorbers as
we fly down the hill.
Progression
1. Flat
surface (black top).
2. Slight
hill.
3. Easy
mountain trail.
3. Steep
hill
4.
Advanced trail
Task:
When
riding down hill:
1.
look where you want to go. Start slowly until you get used to the
speed. you may increase speed as you get used to it. The bike will
follow your head. In fact the rider should scan the trail ahead, the eyes
roving 30 feet, 20 feet, ten five and then back to 30 again. Look to see
what is coming and pick your line accordingly.
2.
Get your rear end back off the seat. The steeper the trail the farther
back off the seat and closer to the back tire you need to be. This will take
practice.
3.
Keep the pedals level, the body weight should be on the balls of your feet and
thighs. Do not lock the knees, use the legs like shock absorbers.
4.
The arms should be extended but not locked, the arms can also absorb some
shock.
5.
Steer by shifting the hips and body weight rather than turning the wheel.
If the wheel is used, turn it slowly and smoothly.
6.
To slow down, use the rear brake and pump with the front brake. Do not
lock up the brakes. When you skid, pumping the front brake controls the
slide.
Note: These tips will not guarantee you will not fall. If you fall try to learn from it and most importantly fall correctly. The fine art of falling.
Refinements/Cues:
1.
Start slowly
2.
Scan the trail ahead 30, 20, 10, 5.
3.
Keep the body relaxed, the legs and arms are shock absorbers
4.
The rear brake slows you down the front helps control the bike.
5.
Go for it
Challenge:
Get
down the hill in one piece.