Head for the Hills

At the U.S.A. Cycling Mountain Bike National Championships held last summer in Sonoma County, Calif., a crowd of Spandex-clad women pedaled to the start of a two-hour event. But it wasn’t a race. They had come from across the country to attend a mountain bike clinic hosted by two of the biggest names in the sport: two-time national downhill champion Marla Streb and three-time national cross-country champion and former Olympian Alison Dunlap.

Here Streb and Dunlap share their tips for tackling a gnarly trail’s corners, ascents and descents with ease.

Cornering

Hit the brakes before the turn. “Corners are tough,” says Streb. “It’s natural to want to grab the brakes to help eliminate your fears, but don’t do it while you’re in the turn.” The time to reduce your speed is when approaching the turn. Hitting the brakes during a turn can cause the tire to slip. Instead, gradually apply pressure to your brakes before the turn, while you’re still traveling in a straight line.

Weight the outside pedal. To stay balanced during a turn, place weight on the outside pedal. For example, when turning left, your right foot should be as close to the ground as possible, with your weight pushing down on the pedal to help stabilize the tire and maintain contact with the ground during the turn. Your left leg should be bent at the knee, with the pedal in its uppermost position.

Keep your head up. Your body will follow your gaze. As you approach a turn, keep your chin perpendicular to the ground rather than looking down. Having your head in this position helps maintain balance and also enables you to scan the trail ahead.

Up Hill

Keep a straight line. As you approach a steep climb, pick a direct path to the top with the fewest obstacles. Once you start climbing the hill, keep your wheel pointed straight up towards the top rather than letting it veer left or right.

Sit forward on the seat. To battle gravity on the uphill, scoot forward on your seat so you’re sitting near the nose of the saddle. Moving your weight forward helps ground the front of the bike.