Find out more - Go Mountain Bike

Find out more - Go Mountain Bike
Go Mountain Bike
Riders’ Guide
& Log Book
MOUNTAIN BIKING PROFICIENCY AWARD
“It’s great to see something that mimics what all
riders are out doing on the trails. Go Mountain Bike is
a great way to progress yourself, set your own goals
and reach your full potential.”
Ruaridh Cunningham,
Junior World Champion 2007
YOUR NAME:
REGISTRATION NUMBER:
CONTENTS
Introduction
6
Riding skills, Level 1
10 - 33
Riding skills, Level 2
36 - 53
Riding skills, Level 3
56 - 73
Riding skills, Level 4
76 - 88
Riding skills, Level 5
92 - 108
Sharing the outdoors, Level 1
112 - 114
Sharing the outdoors, Level 2
118 - 121
Sharing the outdoors, Level 3
124 - 128
Sharing the outdoors, Level 4
132 - 137
Sharing the outdoors, Level 5
140 - 143
First Aid, Level 2
146 - 147
First Aid, Level 3
148 - 149
First Aid, Level 4
150 - 151
First Aid, Level 5
152 - 153
Being independent and self-supporting Level 1
156 - 157
Being independent and self-supporting Level 2
158 - 163
Being independent and self-supporting Level 3
164 - 173
Being independent and self-supporting Level 4
174 - 183
Being independent and self-supporting Level 5
184 - 193
Rider’s Log Book
195 - 196
Introduction
Trail Grading
This guide contains sections on the following themes: •
•
•
•
Riding skills
Sharing the outdoors
First Aid
Being independent & self-supporting
Each section contains a number of skill levels that you may
progress through.
It is suggested that you progress to
Level 2 of the Riding Skills section before
starting the other themes.
Your instructor will help you develop the
skills you require to complete each level.
“Certificates will
be awarded for
each level that
you complete”
Throughout this guide reference is made to trail grade. In reality the
majority of trails are ungraded and even where trail grades exist there are
variations between centres. Similarly riding conditions on a trail can vary
considerably from day to day. Instructors will use their judgement and local
knowledge to select trails, which approximate to the following descriptors.
Green Easy
Blue Moderate
Red
Difficult
Black
Severe*
*may also be in remote terrain
When you complete each level, a
Certificate will be awarded.
Keep a record of your mountain bike trips and training.
To complete Level 5 of the riding skills you will be required to log 5
mountain bike trips.
“Go Mountain Bike is a great way to break down
difficult skills. By starting with the basics, riders using
the guide will really reap the rewards out on the trails.”
Chris Ball,
Scotland Mountain Bike Coach,
Director Dirt School
6
Go Mountain Bike
RIDERS’ GUIDE & LOG BOOK
Go Mountain Bike
RIDERS’ GUIDE & LOG BOOK
7
Helmet is
LEVEL 1
1.0
ted.
correctly fit
Skill: Basic Skills
If you have completed a Go Mountain Bike
taster session, you should be proficient in the
following areas.
• You can carry out a basic safety check on your
bike. See Level 1, Skill 1 on the next page.
• Your helmet is correctly fitted.
• Your clothing will not catch on the bike’s
moving parts.
• You can carry any tools, spare clothing, food
and drinks safely. If not, your instructor will provide training
as required.
Make su
re clothing
will not ca
tch on bi
ke’s mov
ing parts
Instructor’s Initials
10
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RIDERS’ GUIDE & LOG BOOK
Go Mountain Bike
RIDING SKILLS
RIDING SKILLS
RIDERS’ GUIDE & LOG BOOK
11
Skill: Carry out a simple bike check
LEVEL 1
1.1
u
ed to fit yo
Bike adjust
Do these:
You should be able to do a pre-ride check
consisting of: • Bike is adjusted to fit you.
• Tyres are pumped up hard.
• Brakes are functioning, levers are adjusted to
fit you.
• Gears are working.
• Drop test, no obvious loose bolts or axles.
Gears fu
nctioning
d up hard
Tyres pumpe
Instructor’s Initials
12
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RIDERS’ GUIDE & LOG BOOK
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RIDING SKILLS
RIDING SKILLS
RIDERS’ GUIDE & LOG BOOK
13
Skill: Make the bike go where you want
6 or more
LEVEL 1
1.5
markers
Do these:
• Ride a slalom course of six or more markers,
each at least 20cm high and not more than
1.5mtrs apart.
• You should practice sitting and standing.
• Control your speed by using brakes and
pedalling as necessary.
Ride a slalom course
Control yo
ur speed
Instructor’s Initials
20
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RIDERS’ GUIDE & LOG BOOK
Go Mountain Bike
RIDING SKILLS
RIDING SKILLS
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21
Go Mountain Bike
Riders’ Guide
& Log Book
LEVEL 2
2.2
Skill: Riding in the attack position
Do these:
ion
Attack Posit
• You should adopt the attack position as often
as possible. (e.g. Descending, braking and
negotiating obstacles.)
• You will demonstrate confidence whilst riding in
this position.
Instructor’s Initials
38
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RIDING SKILLS
RIDING SKILLS
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39
LEVEL 2
2.6
Skill: Climbing easy hills both sitting
and standing
Adjust body
position
Do these:
• You will favour the sitting position.
• You will demonstrate adjustments to body
positioning to achieve a balance between
weighting the front wheel and traction on the
rear wheel.
• You can describe the situations when standing
may be appropriate and understand that
standing uses more energy.
• You show anticipation in your gear selections
and use gears that will allow an efficient
cadence rate.
Instructor’s Initials
46
Go Mountain Bike
RIDERS’ GUIDE & LOG BOOK
RIDING SKILLS
RIDING SKILLS
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47
Go Mountain Bike
Riders’ Guide
& Log Book
LEVEL 3
3.1
Skill: Manual front wheel lift
Do these:
ift
Weight sh
th
not streng
• You should be able to achieve a front wheel lift
by the use of weight shift, not strength.
• You should be able to mount a kerb-sized
obstacle using this technique.
• You should move your weight forward as
soon as the front wheel is up to un-weight the
back wheel.
Instructor’s Initials
56
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RIDING SKILLS
RIDING SKILLS
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LEVEL 3
Go Mountain Bike
Riders’ Guide
& Log Book
Instructor’s Initials
74
Go Mountain Bike
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RIDING SKILLS
RIDING SKILLS
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75
LEVEL 4
4.4
Skill: Cornering Part 2
Do these:
le
t of the sadd
Standing ou
This section builds on cornering at Level 3. The
focus is on employing good technique on bermed
or steeply banked corners. The techniques are also
employed to maximise the use of natural cornering
features on trails. Choose a wide bermed corner for
this session.
• You will corner standing out of the saddle.
• Your pedal position should match the steepness
of the corner and the level of grip available.
• You are looking towards the end of the corner.
• You will select and ride a continuous clean line.
• You will display controlled and well-timed
braking techniques with minimal (preferably no)
braking occurring in the berm itself.
Instructor’s Initials
82
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RIDING SKILLS
RIDING SKILLS
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Go Mountain Bike
Riders’ Guide
& Log Book
LEVEL 5
5.5
Demonstrate good line choice
Skill: Rocks
Do these:
• You should demonstrate good line choice.
• You should achieve a good balance on the bike
with even weight distribution front to back.
• You should achieve a relaxed stance allowing the
bike to move freely.
Relaxed stance allows bike to move freely
Instructor’s Initials
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RIDING SKILLS
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101
As you work through this theme you
will learn something of the impact that
mountain biking and other activities
may have on the countryside.
Your instructor will explain the rights
and responsibilities that you have
when using the countryside. You
should aim to have minimal impact
on the countryside leaving it as you
would like to find it, for other users
and the next generation. You should
leave no litter, avoid especially fragile
environments and generally behave in a
manner which is sensitive to the natural
environment.
It should be noted that these right vary
considerably throughout the United
Kingdom.
In Scotland, the Land Reform (Scotland)
Act 2003 gives everyone statutory
access rights to most land and inland
water. The Access Code describes in
more detail the responsibilities you
have in using the countryside as well as
your right to be there.
Elsewhere in the country a less
enlightened approach may be
encountered.
Go Mountain Bike
Riders’ Guide
& Log Book
LEVEL 1
1.1
Skill: Sharing the outdoors (Part 1)
Do these:
• Show courtesy and consideration towards all
users of the countryside.
• Be able to give some examples of your
responsibilities when using the countryside : • (e.g.)
◊ Show care and consideration.
◊ Ensure your speed does not cause
alarm or endanger others.
◊ Be aware of natural hazards such as
cliffs, loose rocks, tree roots and ice.
◊ Follow directions when tree felling,
crop spraying or other land use
activities are taking place.
• You will be able to describe some examples of
your responsibilities when using the countryside.
• You will demonstrate your knowledge in practice.
Be responsible
Instructor’s Initials
112
Go Mountain Bike
RIDERS’ GUIDE & LOG BOOK
SHARING THE OUTDOORS
SHARING THE OUTDOORS
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RIDERS’ GUIDE & LOG BOOK
113
Go Mountain Bike
Riders’ Guide
& Log Book
Many things contribute to a good day
out biking; a well maintained bike,
suitable clothing for the conditions
expected, food, drinks and spares to
deal with routine repairs.
This theme aims to allow you to
practice the skills necessary to select
the right kit for the day, to use it
effectively and to find your way using a
map and bike computer.
LEVEL 3
3.1
Skill: What to eat and drink (Part 2)
e move
Drink on th
Do these:
You should be able to show an understanding of
energy and fluid use during exercise.
• You should understand the physical and mental
effects under fuelling and dehydration.
• You can describe how and when to refuel and
rehydrate.
• You can describe examples of foods which
would be appropriate for planned ride.
• You should carry sufficient fluids for the
planned ride.
• You can drink whilst on the move.
Describe
appropria
te foods
Instructor’s Initials
164
Go Mountain Bike
RIDERS’ GUIDE & LOG BOOK
BEING INDEPENDENT & SELF SUPPORTING
BEING INDEPENDENT & SELF SUPPORTING
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RIDERS’ GUIDE & LOG BOOK
165
LEVEL 5
5.4
Skill: Navigation (Part 3)
Do these:
ures from
Select feat
the map
• You can select features on a map to incorporate
into a route card.
• You can prepare and follow a route card.
• You have considered alternative options that
could be applied in poor weather or to return
earlier etc.
• You can use a bike computer to measure
distance covered during a ride.
• You can relocate using a map and
observed features.
Instructor’s Initials
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RIDERS’ GUIDE & LOG BOOK
BEING INDEPENDENT & SELF SUPPORTING
BEING INDEPENDENT & SELF SUPPORTING
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“If we are to get our nation active we have to offer a
wide variety of enjoyable and accessible opportunities.
Mountain biking is a particularly exciting opportunity
involves loads of physical activity, gets people out into
the countryside, can be very sociable and ultimately is
great fun.”
Dr Matthew Lowther,
Scotland’s National Physical Activity Coordinator
“Making journeys by bike into wild places is one of my
great loves. Go MTB will help give you the skills to
plan those journeys and “escape” into the countryside
by bike.”
Jim Riach,
SMBLA founder member
SMBLA
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