MANUAL FRONT WHEEL LIFT
A Manual Front Wheel Lift is a non-pedaling move for keeping the front wheel off the ground.
WHERE THE SKILL IS USED
The Manual Front Wheel Lift is used on the trail to lift the front wheel over a ditch or puddle, while the rear wheel rolls through. It is also a starting point for more advanced skills.
KEYWORDS – MANUAL FRONT WHEEL LIFT (2-WHEEL CYCLE)
| 1. Load. 2. Explode. 3. Lunge. 4. Lengthen, Lead with Heels. 5. Ready. |
INSTRUCTOR DEMONSTRATION
Side view demonstration. Jogging pace. Recommended Cone Placement.
PERFORM A DEMONSTRATION – The instructor must perform a demonstration for every progression.
LOCATION FOR DEMONSTRATION
Flat, or slightly downhill, dirt or grass, open area.
SITE SELECTION – Consider the natural elements when teaching this skill in the open space (protection from the sun, wind, and rain).
GOAL OF THE LESSON
To lift the front wheel and keep it off the ground for a distance of 15ft (4.5 m) or 3 bike lengths
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 MANUAL FRONT WHEEL LIFT | KEY BIKE/BODY MOVEMENTS TEACHING POINTS |
|---|---|---|
| Set Up | Tall Ready | The rider is in a Tall Ready Position. Speed: Jogging pace. |
| Initiation of Move | Load Explode | The rider Loads the bike, bending their arms and legs, dropping their hips, and applying strong downward pressure through the pedals and handlebar. Immediately after the load, Explode the body upwards pushing away from the ground, through the feet and legs. |
| Force-Producing Move | Lunge Lead with Heels | The rider Lunges the bike forward. Pushing hard away from the handlebar. The arms fully extend creating a feeling of hanging from the handlebar. Thrust the torso up and back, shifting the body’s center of mass towards the rear wheel. Simultaneously, Lengthen the arms and extend the legs. Push the feet forward and down on the pedals. Leading with the Heels. |
| Critical Instant | The front wheel is lifted and the rear wheel moves forward toward the place the front wheel was lifted from. | |
| Follow Through | Ready | Drop the toes back down to a flat position on the pedals. Return the front wheel to the ground, the rider shifts their weight forward. The rider returns to a Ready Position. |
Additional information:
Lower the seat for this skill.
Riders must keep a finger resting on the rear brake lever at all times. The rear brake should be applied if the rider has shifted their weight past the rear wheel balance point.
The rider shifts the hips upwards and back over the rear wheel, legs extend and push the rear wheel forward, and arms extend and throw the front wheel upwards, allowing the front wheel to be kept up for extended periods.
The lunge move has to be explosive.
For shorter riders, emphasize “loading through the heels”. This can be done by dropping the heels before the load and can help to push the rear wheel under the rider earlier in the skill. When extending the length of their manual the rider will need to adjust their balance by moving their hips forward or back to keep the front wheel up.
GROUP MANAGEMENT –Have the riders come through the cone runway one at a time, spaced out allowing enough space for them to practice and room for losing balance.
METHOD OF OBSERVATION – Watch the riders from the outside (side view) of the cone zone. The riders will likely progress at different speeds, be prepared to have the group through staggered progressions.
ERROR DETECTION AND CORRECTION – Constructive, Positive, Constructive.
ERROR DETECTION AND CORRECTION
Example: The rider cannot get the front wheel off the ground.
- Check the set-up position of the rider. Make sure the rider is in a Tall Ready Position and shifting their weight forward for the load.
- Check the load of the front wheel
- Check the Lunge of the upper body, shoulders, and hips. Make sure the load is forceful enough.
- Check for full extension of the arms, the rider should feel like they are hanging off the handlebar.
- Check for extension of legs to push the rear wheel forward while the heels are dropped.
Example: The rider can not keep the front wheel off the ground for a length of time.
- Check the lengthening of the arms and legs.
- Make sure the rider is leading with their heels by having them dropped.
- Make sure there is no bending of the elbows to try and pull the front wheel up higher.
- Make sure the rider is keeping their eyes and head up.
- Check the rider’s hips are far enough back to stay balanced.
- Encourage the rider to make smaller corrections with the hips when adjusting for balance.
PROGRESSIONS –Teach the skill in smaller steps to ensure the rider is 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 riders practice the LOAD, EXPLODE AND LUNGE moves on flat terrain, with no timing.
PROGRESSION TWO
Have riders practice the Manual Front Wheel Lift on flat terrain, with no timing.
PROGRESSION THREE (RIDE STANDARD)
Add a line on the ground for timing. Have riders practice the Manual Front Wheel Lift on flat terrain for a distance of 5 ft (1.5 m) or 1 bike length.
PROGRESSION FOUR
Add a feature. Have the riders practice the Manual Front Wheel Lift on a trail, over rocks, or through a puddle or ditch.
SAFETY NOTES
The BICP suggests that riders practice this skill using flat pedals. If a rider using clipless pedals moves too far back and comes off the bike, it is very difficult for them to un-clip from the pedals which could result in a crash.
The Manual Front Wheel Lift alone is not a safe skill for drops.
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.
