FRONT WHEEL LIFT
The Front Wheel Lift is a skill using the legs and arms to load and lift the front wheel without pedaling.
WHERE THE SKILL IS USED
The Front Wheel Lift is used to get over small logs or other small features when the bike has enough momentum for the rear wheel to roll over the feature without the assistance of pedal strokes. This skill is useful when speed is slow to moderate and the terrain is flat or slightly downhill.
KEYWORDS – FRONT WHEEL LIFT (2-WHEEL CYCLE)
| 1. Tall Ready. 2. Load. 3. Explode. 4. Pull, Bend Knees. 5. Ready. |
INSTRUCTOR DEMONSTRATION
Side view demonstration. Moderate walking pace. Recommended Cone Placement.
PERFORM A DEMONSTRATION – The instructor must perform a demonstration for every progression.
LOCATION FOR DEMONSTRATION
Open, grassy area with a level or slight downhill slope.
SITE SELECTION – You will need access to a 4 inch (10 cm) high rollable feature.
GOAL OF THE LESSON
To lift the front wheel over a 4-inch (10 cm) high feature or small log on the trail without pedaling.
KEYWORDS – The describing words used to teach the skill.
PHASE BREAKDOWN – Helps the instructor create a deeper understanding of the skill, how it is broken down into the key Bike/Body movements, and the correct order they should be performed.
| FIVE PHASE | KEYWORDS FRONT WHEEL LFT | KEY BIKE/BODY MOVEMENTS TEACHING POINTS |
|---|---|---|
| Set Up | Tall Ready | The rider is in a Tall Ready Position. Speed: Moderate walking pace. The rider is in a Ready State shortly before the feature. |
| Initiation Move | Load | The rider Loads the bike, bending their arms and legs, dropping their hips, and applying strong downward pressure through the feet, compressing the bike. |
| Force-Producing Move | Explode Pull, Bend Knees | Immediately after the load, Explode the body upwards pushing away from the ground, through the feet and legs. Continue the explode movement until the arms and legs are fully extended. The rider Pulls the handlebar towards the chest bending at the elbows and Bending their Knees allowing the pedals and handlebar to rise with the bike during the pull. The rider maintains a Tall Ready Position, with the hips centered over the bike. |
| Critical Instant | The moment the front wheel lifts off the ground clearing the feature. | |
| Follow Through | Ready | The front wheel lands on the backside of the feature/log. The rider uses their arms and legs to absorb the impact of the front wheel rolling from the feature/log to flat ground. The rider returns to a Ready Position. |
Additional information:
When the rider is in a Tall Ready Position, the rear wheel should roll easily over the small feature/log. For the rear wheel to roll over larger features, the rider may need to add the following techniques:
- Shift body weight forward to unweight the rear wheel.
- Quick bending of the knees.
The purpose of Bending the Knees is to soften the legs during the Pull, not to hinder the lift of the bike from the ground.
Riders should have a flat back with the chest high on the explode, allowing them to create space to pull the handlebar up.
GROUP MANAGEMENT – Have the riders enter the cone zone one at a time. Space out your riders allowing enough space for them to practice and reset.
METHOD OF OBSERVATION – Position yourself to the outside (side view) of the cone zone, allowing space for you to observe all the key bike/body movements in order. You will need to keep your eyes focused on the group watch for frustration and rider fatigue.
ERROR DETECTION AND CORRECTION – Positive – Constructive – Positive.
ERROR DETECTION AND CORRECTION
Example: The rider cannot lift the front wheel off the ground.
- Check the load. The rider’s weight should be centered, with a slight bend in the elbows and the rider pushing towards the ground, through their feet.
- Check the pull of the handlebar towards the chest.
- Check the knees are bending quickly enough.
Example: The rider cannot get the front wheel to clear the feature/log.
- Check that the rider is in a Tall Ready Position, shifting their weight forward as the front wheel rises – moving the shoulders over the handlebar allowing the knees and hips to bend slightly with the lift.
- Check the timing of the load for the lift.
- Check that the rider’s hips drop quickly during the load.
Example: The front wheel turns as it rises.
- Check that the rider is pulling evenly on the handlebar.
- Check the rider’s body position, is the rider’s weight too far back? Have the rider move forward into the Tall Ready Position.
Example: The front wheel is unsteady after it returns to the ground.
- The rider’s weight is too far back or weight is too heavy on the hands and arms for the rider to handle it.
PROGRESSIONS – Teach the skill in smaller steps to ensure the rider has become proficient in that step before advancing to the next step in the skill.
RIDE STANDARD – The BICP ride standard is used for testing riders for certification.
SKILL PROGRESSIONS
PROGRESSION ONE
Have the riders practice the load and explode. Begin in a Tall Ready Position. The rider drops their hips bending their knees using the force of their body weight. Pushing down through the feet, apply a strong downward pressure through the pedals, compressing the bike.
PROGRESSION TWO
Have the riders practice the Front Wheel Lift with no feature/log or timing.
PROGRESSION THREE
Add a timing line. Have the riders practice a Front Wheel Lift over a row of cones to develop the correct timing.
PROGRESSION FOUR (RIDE STANDARD)
Increase the size of the feature. Have the riders practice a Front Wheel Lift over a 4-inch (10 cm) high feature.
PROGRESSION FIVE
Increase the size of the feature. Have the riders practice a Front Wheel Lift over a 6-8 inches (15-20 cm) high feature.
WRAP UP THE LESSON –Have the riders leave on a positive note. Remind the riders of their accomplishments and suggest a goal or things to practice.
