Basic riding position

• Elbows relaxed, bent at about 90 degrees.
• Grip the handle bar firmly, but not too hard, if your knuckles are white, you are gripping too hard.

• Try to "stand" on the pedals. You still sit on the seat, but you don’t place all your weight on it.
• When you are not pedaling, try to keep your pedals level. (Except in turns)

Turning

• Brake before going into the turn, using both brakes.

• Push the outside foot down and lean to the inside.
• Enter the corner wide, hit the apex with the bike near the inside edge and leave the corner wide to maintain speed.
• Do not use front brake if you are turning at the bike’s limit. The front tire is using all of its traction for turning. If you use your front brake, it will lose its grip and wash out. A front wheel slide is almost impossible to recover from. A back end slide is easier to recover. Also, the back tire is doing less work than the front, therefore, you can use some of its "spare" traction for braking.

• Try to keep the bike relatively upright but lean your body slightly into the turn.
• Push down on outside handle bar and pull up on the inside.
• Transfer your weight slightly forward. Push down on the outside pedal.

Braking

• Most of the braking power is in the front because when you apply the brake, your weight shifts forward and that gives the front wheel more traction.
• To maximize braking power, shift your weight back when braking.
• In loose terrain, use more back brake than front. The front has less traction because it is being plowed.
• In very steep downhill, move your weight way back, almost sitting on the back tire.
• A skidding tire will give you no control. Therefore, skidding is a very bad practice.
• There are situations where you don’t want to brake:

Shifting

• You must pedal in order to change gears. When changing gear, pedal lightly. It will save your drivetrain from wear and tear.
• Shift before you think you have to, e.g. climbing. Climbing a hill requires more power and in turn results in slower pedal speed. If you try to shift after pedaling has become too difficult it may be too late to get into the correct gear.
• Do not cross your gears, it will kill them. This means that you do not run a big chain ring with the large cog or a small chain ring with a small cog.

Up-hills

• Seated is better for long distance and/or loose conditions. Standing is good for hammering up a short steep section with good traction.

• If you are going to stay seated, move slightly forward on the seat.
• Move your head close to the stem to keep the front from coming up.
• Don’t pull up on the handlebar, instead pull backward with every pedal stroke.
• Keep your body relaxed, and shoulders square to the trail.

• If you decide to stand up, put the bike in a higher gear. You can’t spin as fast, but you can apply more power per pedal stroke.
• Crouch down so that your butt is right in front of the seat. Your elbows should be bent and your chest should be just above the stem.
• For both methods, try to look for the smoothest line and look for slight dips on the climb. These will offer you a great opportunity to rest for a bit. Start easy and finish hard in your gears to conserve energy.

Down-hills

• Keep your pedals level (3 and 9 o’clock)
• Get your weight back. The steeper it is, the more you move your weight. It is not uncommon to see someone riding down a hill almost sitting on their back tire.
• Shift to the middle or large chain rings. This will increase tension on the chain and you won’t have so much chain slap.
• Brake mostly with your rear brake. You will still need to use your front, but the back is used more often and harder.
• Braking the wheel until it almost stops spinning is good, however skidding is bad.
• Steer with your shoulders perpendicular to the path you want to move.
• Always be looking for your line. Try to identify the route you wish to take before you get to it.

1. Always wear your bicycle helmet when you ride, and make sure it fits properly.
2. Carry NO passengers.
3. Before riding check to make sure that all bike components are in proper working order. (ex. Wheels tight and true, brakes functioning, chain lubricated, etc.)
4. Ride a bike that is the right size for you. Adjust seat height when necessary.
5. If you become dizzy or light headed during the ride stop and take a break. If the problem persists discontinue your ride and tell the teacher. Make sure to drink plenty of water before and after your ride.

1. Cyclists are subject to the same laws as motorists and are expected to follow them, not only for their safety but the safety of everyone on the road.
2. Always ride on the right side of the road.
3. Stop at all marked intersections.
4. Ride single file, especially in high traffic areas and on narrow roads.
5. Maintain a safe riding distance from the person in front of you. A safe distance should be considered one that would allow you ample time to stop, in the event of an accident, and avoid the other riders.
6. Signal all turns well before you make them. This is done by extending the arm which represents the direction you wish turn straight out to the side.
7. Warn the other riders of cars and hazards verbally.

1. Ride on open trails only. Respect trail and road closures and avoid trespassing on private land. Stay on existing trails and do not create new ones.
2. Leave no trace of your presence. Be sensitive to the trails you ride.
3. When passing someone, announce that you intend to pass and on which side you will be passing.
4. Always ride in control, be aware of your speed and the terrain ahead of you.
5. Never spook animals, they are startled by an unannounced approach. When around animals try to ride conservatively, avoiding sudden movements and directional changes.