“What kind of training would a downhill mountain biker undergo to improve his vision and decision making while at high speeds?”

Answer:

All downhill mountain bikers need to develop what BMX riders term as “snap”. This term refers to ones reflexes. Reflex is the ability of an individual’s muscles to respond to the brains command. This is also known as neuromuscular control. Some people naturally have better reflexes than others, but it is possible to train.

If you have the resources to create an arena to simulate forthcoming races then you could do exactly that on a decline with obstacles and a ramp or two. Once you have mastered it then try it again, but this time faster. Once you are confidant with that particular arena then try shuffling the obstacles around, forcing you to attempt quick turns in the opposite direction you started with on the original arena. When designing your arena, bear in mind that you want to prepare and train your muscles to respond quickly after a stop or deceleration. Practice increasing your spin. “Spin” refers to the ability to turn your cranks very fast and to increase your pedal efficiency. This is where using a bike with no rear shocks (dual bike) will give you a great advantage as rear shocks dissipate the force transferred from the pedals to the wheel. Once in a while try out a BMX track. This is good for speed training and it is fun!

At least two days a week should be set aside for skill training and preferably on your recovery days as the volume and intensity of the training is not large.

By mastering a few practical technical skills, you can take a lot of pressure off you when it comes to quick decision making. These include sliding, braking (without skidding), shifting and hopping. Separate these elements and work on them independently. Learn which ones you are weak at then work on them.

Leading up to race day and on race day you should have been eating fresh healthy food enriched with carbohydrates and vitamins. Vitamins will help with your much needed concentration where preservatives and colourants will oppose this.

If you want to improve your times you must learn to not use your brakes as often. Each time you feel the urge to apply your brakes, try delaying it by a second. This can be achieved by putting all eight fingers over your handle bars as instead of your brakes. This stresses the importance of training with someone else of similar or faster speeds than you as you will continually be chasing or trying to get away from your partner. Take turns leading and you will find yourself breaking less to keep up as well as observing from behind how he/she maneuvers.

On race day you should arrive early and walk the course, deciding on lines to take. Try imagining yourself on the bike, attempting the lines. Pick two lines, in case the one does not work out, and try your lines on your bike. Spend a little time observing others on the course and see which lines they take and how it works out for them. This will help you choose the best lines before the start of the race and will avoid any unpleasant surprises.

Every downhill race is different and has its own set of challenges and the best way to improve quick decision making is through race experience.

Good luck!

References:

Dr. Vaughan. W. (2001); Douglas. M. (1999); www.dirtworld.com

Clinton Wreghitt
(Bachelor of Sport Science)