I realise I’m preaching to the converted but XC racing is brilliant.  All combinations of cycling fitness and technique are required to excel, as can be seen by riders who “go well” at one venue or the other.  Every rider has a subtly different balance of abilities hewn over the years of riding that have gone before.  Then through the winter season we all spend hours slaving away on the turbo trainer, exacting prescribed doses of pain to move ourselves forward in the pack.

The outcomes of this devotion are easily measurable and unquestionable in their importance to succeeding in XC racing, but what about the other part, skill?  After all there is no point going up quick if not to descend like a demon and press home that hard won advantage.  I was fortunate to observe Pro ride guides’ Joe Rafferty teaching a skills course, who aside from being a skilled rider, offers a compelling argument for balancing speed with style and power with poise.  The analogy was that 10 seconds gain uphill requires an excessive amount of watts, whereas the same won downhill can be the difference in line choice and momentum.

Our destination was Stainburn Forest, notorious for its rocky red route and some of the most technical black and natural terrain in the country. Stainburn is a place I often visit but have yet to master; years of training on the road are taking their toll on my skill set.  Starting out with a few practice runs down the Descent Line showed that the riders would benefit, like most of us, from going back to basics and understanding the fundamentals of riding a mountain bike. 

Watching the riders progress throughout the day was like night and day; where previously they had been on the brakes -losing speed and lacking confidence, returning to fundamentals then provided solid groundings to their ability already present.  We all have the ability to ride bikes downhill at speed, but in a rather simple parallel with base training, we need to get the basic skills right to reach our best performances.

Joe explained that a lot of riders can become quite proficient on almost any terrain by just giving it a go, but it’s the understanding and ability to practice proper techniques that make a good rider a great rider. In short here are some of Joe’s ‘Base’ principles. 

We’ve all heard the term, “attack position” bandied about, and standing up and out of the saddle ready to take on the trail when the going gets rough is essential. It sounds quite a simple concept but it’s something so many riders get wrong. The aim is to get the body into a position that enables us to react to terrain and transfer weight around the bike quickly and efficiently which will inherently make us faster, smoother riders. Whilst riding, try to keep your weight directed through your pedals and your hands light on the bars to which will keep your centre of gravity low and stable.  Standing on your feet (opposed to balancing on your hands) is not only a strong, efficient and reactive position but also the most balanced. 

Now that you’re standing strong, if you want to flow rather that flunk you’re going to have to stay loose. With your body weight directed through the cranks it’s time to get efficient and let the bike do some of the moving. Forget yanking the bars, putting pointless power down and frantically braking when it all gets too much. Stand up, stand strong, keep the upper body nice and loose and hands light on the bars to allow the bike to pivot under your feet whilst your weight stays central. Think of your legs as shock absorbers; when you take a hit try to minimise the impact it has on your centre of gravity. This will keep you flowing forwards and, equally as important, fast!  

Closed skills have little interference and are usually practised in a stable and predictable environment. Open skills that are more commonly found in Mountain Biking are quite the opposite being extrinsically paced, changeable and full of interference. Practise closed skills such as body weight shifts, balance, cornering positions, breaking and climbing as distinct techniques. Take out all of the interference, get as good as you can at them, refine them, make them faster, make them second nature, then take them to the trail. If you can’t get behind the saddle quickly on the flat then it’s pretty unlikely you’re going to be any good at it when it comes to short sharp roll ins during a race when your legs and lungs are burning. Progression is key. 

Riding technique could be written about forever.  There can be no definitive ending on what you should/shouldn’t do in any given circumstance, you have to get out and practise, but more than that you have to get out and learn.  Learn about your bike, your setup and push the limits of what you previously thought possible.  

What Pro Ride Guides offer is making us more aware of what we are actually doing which not only inspires confidence but pushes us to improve.  You will improve more in one taught day than the past year of practice.  Similar to a power meter they can be brutally honest in their assessment of your output, but if you want to improve and get ahead for next year that is what it will take.  Naturally assuming the next racer isn’t booked on the same course...