Roll on in August... I don’t know what the ratio is for folk who tend to not touch their bikes in winter versus those who ride no matter what the weather throws at them. If like so many that I personally know; you have let a layer of dust coat your bike this winter , be it either for reasons of being a sissy and hating the cold (like me), injury, cross training, a lack of motivation or the Fifa world cup...

Getting back on the bike can either be a pleasure or a grind, depending on your expectation and fitness. Remember that your skill, confidence and control is a "fitness" that needs to be progressed much like any other part of your riding, and will get rusty... First things first, always wear your helmet and always ride in a group.

Ease back into riding by making your first outing some basic skills drills, if you’ve attended one of our Fundamentals MTB Skills clinics you know what to do; get that figure of eight going in the parking lot or quiet street and find your feet on the bike, the standing drills affirm that the bike is a extension of your feet, relax your shoulders and arms. No need to throttle the bars either. Reacquaint yourself with lifting the front and back wheels independently, and then both wheels together with your bunny hop... Stuff around like a kid for an hour or so and get comfortable to the point where you’re flowing. If you’ve been working out your core while you were off the bike, good for you! Your progression will be fast. If not; skills drills will remind you very quickly how good a core workout the MTB is... Trust me, an hour or so of drills on the bike will be a great workout.

The more you learn to relax the more control you have of the bike, this will build your confidence and save you energy.
 
Slowly catch that monkey, even if you have been cross training and feel like a machine, don’t let the first out ride you go out on be one that redlines you, try and stay within 80% or 75% of your heart rate or perceived maximum effort. In simple terms; you should be able to have a conversation with someone at anytime without being too out of breathe... Hydrate adequately before and during your ride; also ensure you have enough petrol in the tank with a healthy eating plan. Play on your bike every opportunity you get. Smile...

Get some base training miles in and progressively build up your distance before working on any explosive or interval type riding, for assistance with training programs watch out for future articles and training tips from our resident XC racer Helen Squirrell.

No excuses, get on that bike today.

Keep the rubber side down

Peace

Gavin and Danny

Here are some of the email feedbacks we have received from happy MTBers that have attended some of our clinics:

Morning Gavin,
 
Thought I would let you know that Ryan finished a fantastic third on Saturday at the schools series. It was definitely his best race ever by far as he was on their tales the whole way with barely a second between the first three places. My heart was in my throat I can tell you!!! He is so much more confidant and happy on the bike! THANK YOU!!!!

Only problem is that the school called me yesterday as he was dizzy, cold and hot chills, took him to doctor appears that he is slightly dehydrated. Seems that he went night racing Saturday night, did a couple more laps at Rietvlei on Sunday etc etc!!! I will have to do some reading up on sports rehydration, but it appears that I really messed up on this one!!!! Anyhow I guess that is how you
learn!!!

Thanks for everything Gavin, both Alan and I really appreciate the confidence you gave Ryan!

Have a great day!

Petronella
________________________________
Hi Gavin,

Thanx for a Gr8 course. Your training methods appealed to my learning style.I appreciate you taking the time to close the loop with a final analysis of each participant.

Speaking to a couple of people, you seem to be a legend.You have a good reputation. 

Keep me posted with other courses. Do you give courses to service bikes?

Elena Coetzee