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» Lunch Crunch

Mountain Bike Technique Drills

For: Cyclists, Triathletes.
Time: 30–60 minutes.
Description: Use the lunch hour to improve your mountain bike technique with these drills. You’ll be better than ever when you get back on the trails.
Equipment needed: A bike.

You can use your lunch hour to improve your mountain bike technique, even if you don’t have any trails nearby. Although this is not a heavy aerobic workout, you’ll find that the improvements in your technique will improve your efficiency and you’ll ride faster without having to be in better shape!

Ideally, find a level or gently rolling grass-covered field. It doesn’t have to be very big, just soft in case you fall off your bike. Practice each drill for 5 to 10 minutes. The order in which you do the drills is up to you.

The drills:

  1. Slow riding.
  2. Wheelies.
  3. Hopping.
  4. Hairpins.


Descriptions of the drills:

  1. Slow riding: Ride as slowly as possible in a straight line for 20 to 30 yards. Stop, turn around and go back the other way. Focus on your balance and control of the bike. As your skill improves, you will be able to stop and hold your position without putting your feet down. Consider having a slow race with a friend; last one across the line wins.
  2. Wheelies: Ride in a straight line, and practice doing both front and rear wheelies. First, practice by gently pulling the front tire off the ground by shifting your weight back and pulling up on the handlebars while you push down on the pedal. Do this going slowly, and you’ll notice the push/pull action will lift the front wheel off the ground. This will help you to clear obstacles in the trail. Next, while cruising along on the grass, apply your front brake hard enough to allow your rear wheel to come off the ground (move your weight forward as you apply the brake). Bring the wheel back down by releasing the front brake. You may go over the handlebars occasionally. If so, learn to tuck your head and shoulders and roll rather than sticking your arm out to stop your fall.
  3. Hopping: Ride in a straight line, and practice hopping the bike by pulling up on the handlebars and pedals simultaneously. Begin by bending your knees and elbows slightly to give your arms and legs a “preload” against which to pull. Put a small obstacle in your path such as a soda can, piece of wood, or, if you’re really good, a picnic table or car, and practice hopping over it.
  4. Hairpin turn: On a gentle slope, set up a couple of switchbacks or hairpin turns using cans to mark your path. Practice going through the course, up and down, keeping your weight forward but in the saddle as you climb and your weight back as you descend. Gently steer the bike, rather than forcing it to go where you want.