Skills
Every rider learns the same ten mountain bike skills, in the order NICA teaches them. Each skill has four levels, so riders and families can see real progress through the season, whether this is your first ride or your fifth season.
Four levels
Coaches check skills on the same short course at the start of the season and again near the end.
You have not tried it yet.
You can show the skill in a slow drill on flat ground.
You do it reliably on a short course at moderate speed.
You do it at race pace on varied terrain and can explain it to another rider.
The ten skills
What each skill is, and what it looks like when a rider has it down at Level 2.
Neutral and ready position
How you stand on the bike. Neutral is relaxed and seated-ready for easy trail; ready is up off the saddle with level pedals, bent elbows and knees, and eyes up, set for anything rough.
What Level 2 looks like: Holds level pedals, bent arms and legs, eyes up through a 30 m rough section without prompting.
Bike-body separation
Letting the bike move under you while your body stays calm and balanced. It is the key to cornering, rolling over obstacles and staying in control on rough ground.
What Level 2 looks like: Rides under a limbo bar without touching it, then leans the bike through a cone slalom with the body upright.
Pedal position
Where your feet are and when. Level pedals over roots and rocks, outside foot down in corners, so pedals never clip the ground and your weight stays planted.
What Level 2 looks like: Keeps pedals level over rough ground and puts the outside foot down in corners on 3 of 4 laps.
Eye movement
Looking where you want to go, not at what you want to miss. Riders learn to scan ahead and pick a line early instead of staring at the front wheel.
What Level 2 looks like: Names the next two features aloud while riding a cone line, without looking down.
Braking
Stopping and slowing with control: using both brakes, shifting your weight back, and braking before a turn instead of in it.
What Level 2 looks like: Stops inside a marked 2 m zone from moderate speed without skidding on 3 of 4 tries.
Steering
Getting around corners smoothly: entering wide, looking through the turn, and leaning the bike so it turns for you.
What Level 2 looks like: Rides a four-cone corner course without a foot dab on 3 of 4 laps.
Speed
Choosing a speed you can control and carrying momentum. Brake before, roll through, power out.
What Level 2 looks like: Brakes before a turn, then accelerates out of it on 3 of 4 tries.
Gearing and cadence
Using your gears to keep a smooth, steady pedal stroke. Shift before the climb, not halfway up it.
What Level 2 looks like: Shifts before the hard part of a short climb, never during it, on 3 of 3 tries.
Timing and coordination
Putting moves together at the right moment, like lifting the front wheel, then the rear, to roll over a log or curb.
What Level 2 looks like: Rolls over a low log or curb by unweighting the front wheel, then the rear, on 3 of 4 tries.
Pressure control
Pushing the bike into the ground and letting it come back up to stay in contact, gain speed on rollers and stay smooth over bumps.
What Level 2 looks like: Pumps a short roller section to gain speed without pedaling.
When we teach them
Tuesday is skills day. Thursday reuses the skill at speed.
- July: Foundations
- Ready position, bike-body separation, pedal position, eye movement, braking.
- August: Trail Skills & Base
- Steering and cornering, speed control, gearing and cadence, climbing and descending, obstacles.
- September: Race Craft
- Starts, passing, line choice, stage riding, technical skills under fatigue.
- October: Perform & Reflect
- Consolidate and retest all ten skills.
Goals by track
Typical season goals. Every rider sets their own with a coach, and riders can move up any time.
- MildLearn every skill at Level 1 and gain 4 or more levels over the season, starting with braking and ready position.
- MediumReach Level 2 in all ten skills, so every skill holds up on the trail at moderate speed.
- SpicyKeep Level 2 everywhere and push toward Level 3, using the skills at race pace and helping teach newer riders.