BIKE TO SKI/RIDE - DRYLAND TRAINING CAMP - PSIA-W

BIKE TO SKI/RIDE - DRYLAND TRAINING CAMP
Date: May 1, 2015
Location: Tahoe Donner – Bikeworks
Directions: 15275 Alder Crk. Rd. Truckee, CA 96161
Time: 9 a.m. – 4 p.m.
Register at: psia-w.org
Clinic Description: Kick start your summer like a world class athlete with
Chris Fellows and Kristen Martin del Campo at Tahoe Donner’s –
Bikeworks. Don’t miss this opportunity to transition from skiing and riding to
biking with crossover skills like reading the terrain and powerful cornering
techniques that translate to improved performance.
Participants will also learn valuable tips on summer cross-training programs
to facilitate agility and flexibility. This event is open to all disciplines.
Participants must provide their own mountain or cross bike. All ability
levels welcome.
What to Bring: (bike rental available on-site)
 mountain bike suitable for climbing and descending trails
 bike should be checked over for any maintenance issues
 flat pedals highly recommended
 quick-release to lower and raise seat
 spare tube
 water, snacks, and lunch
 helmet, gloves, and eye protection
 knee and elbow pads optional
Tahoe Donner Bikeworks offers bike rentals and
guided rides during the summer season on its
extensive trail system, with a home base at the
Tahoe Donner Equestrian Center offering easy
access into the pristine Euer Valley. The bike
fleet is stocked with a variety of Giant brand bikes
from road bikes, comfort bikes and hard tails to
full-suspension mountain bikes. We also offer a
full array of family options, including kids bikes,
trail-a-bikes and trailers for little ones. Our
experienced bike mechanics are also on hand
and willing to help get your own personal bike
tuned up and ready for your next ride.
Tentative Schedule
AM Session
• Introductions and Bike Check
 Tire pressure
 Wheels
 Brake check
 Headset is tight
 Shifting front and rear
• Introduction to basic mountain bike skills: to define basic bike/body movements and to assess riders
 Neutral/Ready position
▪ Neutral: relaxed, standing position with level pedals, legs extended and hips high, allows the rider’s weight to be
equally weighted on each wheel • Example: used to conserve energy for flat easy terrain
▪ Ready: same as neutral but with rider’s center of mass lowered, achieved with a deep bend in arms, legs, and hips with
a flat back • Example: used to anticipate challenges on the trail
 Bike/Body Separation
▪ Forward/Back: in ready position, the rider will push the handlebars in front of the shoulders to be aft on the bike and
pulls the handlebars to the shoulders to be forward on the bike • Example: Climbing/descending, Jumps, drops, roll-over
obstacles
▪ Side to Side: in ready position and a wide stance (cowboy knees), the front wheel and frame lean together side to side
resulting in the rider counterbalancing the bike lean • Example: Cornering
 Braking
 ▪ one finger ready to brake at all times
 ▪ use both brakes equally for most situations
 ▪ riders should shift back to counter forward momentum
 ▪ drop the back heel down to brace against the pedal
• Steering and Cornering
 Progression to Switchbacks: mostly steering
 Small circles: master bike/body movements to negotiate tight turns
• Neutral position and slow pace
• Steer front wheel sharply with rear brake application if necessary
• Bike leans towards the inside and upper body counters to the outside
 Figure 8: adding timing and coordination
 Switchbacks: add eye movement and line choice
 Introduction to high-speed cornering: no steering
▪ One high-speed corner set-up in flat to slightly downhill terrain
• Speed control before entering corner
• Ready position to lean bike (front wheel and frame together) to the inside of the corner
• Counterbalance with hips and shoulders on the outside, equal pressure on both feet
• Inside knee, shoulders, and torso twist towards the exit
▪ Practice slow to higher speeds
• Increase bike lean with higher speeds
• Eye movement and torso twist emphasized more
▪ Set-up slalom style course: mimics natural bends on trails
Lunch Break Discussion: Stability and Biomechanics of Skiing and Biking
• Base of support, center of mass, line of gravity
• Relate and compare skiing and biking fundamentals
PM Session
Group ride and application of skills
Other optional skills:
• Roll-down lunge
• Front-wheel lift
• Rear-wheel lift
• Level lift
• Climbing positions
• Ratcheting
Chris Fellows: Co-founder and Co-director of the North American Ski Training Center (NASTC).
A ski instructor and examiner for over 25 years, two-time member of the PSIA Alpine Team,
Education VP for PSIA-Western Division from 1998-2000 and PSIA-W Board of Directors since
1995. Chris is the author of two books Tactics for All Mountain Skiing and Total Skiing. Chris
also enjoys mountain biking, rock climbing, ski mountaineering, and backcountry skiing. Chris
lives in Truckee, CA with wife Jenny, sons Colter & Heath and, daughter Monique.
Kristen Martin del Campo is an IMBA (International Mountain Bike Association) ICP
(Instructor Certification Program) Level 2 coach with 5 years of coaching experience at
the Northstar Bike Park. Kristen recreationally competes in XC, Enduro, and Downhill
mountain bike racing and has held the Queen of the Mountain title at Northstar for the
last 4 years. She is a PSIA alpine level 2, Nordic level 1, and AASI level 1
instructor. She graduated from the University of Iowa with a degree in Exercise
Science.