Practice Plans Archives - Missouri Interscholastic Cycling League

standing climbing

Goal: To develop good timing and coordination when rocking the bike from side to side during a standing climb.

Where: When climbing traction is good.

Why: To rest muscles used while seated climbing on a long climb; to utilize body weight to accelerate.

Demo: Approach – side view on sloped terrain; fast walking speed

Teaching Points:

Stand up
Power pedal
Pull

seated climbing

Goal: Climb easy to moderate inclines efficiently while in a seated position.

Where: To climb easy to moderate slopes

Why: To climb efficiently in a seated, balanced position

Demo: Approach – side view on sloped terrain; walking speed

Teaching Points:

Shift gears
Shoulders forward
Hips forward as the terrain steepens

Bike Body Separation Front-to-back

Goal: To move between a forward and back position while showing appropriate use of all other fundamental elements.

Where: Forward for ascending; back for descending

Why: To maintain balance and traction in undulating terrain

Static demo: side view, move the bike forward and back

Demo: Approach – low ready position, jogging pace, seat down. Show forward and back range of motion,

Teaching Points:

Maintain a low ready position
FORWARD: move shoulders over the handlebars
BACK: hips back, extend arms without locking elbows
Torso moves on a level plane

Dynamic Warm-up

Do 10 reps of each:

Forward lunges with overhead reach
Deep squats with overhead reach
Deep squats with chest rotation
Bear crawl rock backs
Push-ups
Downward dog with calf stretches
Dynamic hamstring stretches

Source and instructions

Cadence

How fast the rider is pedaling. It should feel smooth and comfortable. Too fast can cause bouncing in the saddle and too slow causes unnecessary strain on the leg muscles and joints. Spin like Goldilocks! Use shifting to adjust your cadence throughout the ride.

Drill: Instruct riders to repeat a section of trail (or short course) in a very easy or very hard gear and compare the experience.

Reflection: How was traction affected by how fast you were pedaling (did you feel the tires skid at any point)?

Cone slalom “spin to win”

Objectives: experience the importance of shifting, build positive energy with teammates.

Set up: Set up 4-5 sets of cones in a slalom format on flat to slightly uphill ground (see diagram). Divide student athletes into 2+ groups. Ask everyone to shift into their easiest gear. There is no further shifting allowed in this game!

Game play: One student at a time from each team will race down the course by spinning in their easiest gear (cheering is strongly encouraged). For the next round, allow student athletes to choose their optimal gear.

Progression: After completing the course, student athletes dismount their bikes and must push the bike backwards (rear wheel first) back through the course to the start. Once they cross the starting line, the second rider may start. The first team with all riders through the course wins.

Reflection: What was challenging about this game?

Where: Changes in terrain.

Why: To maintain the desired cadence adn pedaling efficiency.

The goal is to help the rider understand how shifting gears affects comfort and efficiency over varying terrain.

Static demo: Push on pedal while standing next to bike and “pluck” chain to show chain tension

Activity: Use an off-the-bike demonstration to teach the effect of different gear ratios: shift your (coach’s) bike into the easiest gear. Start with the front wheel at a cone or other marker. Ask student athletes to guess how the front wheel will travel with one full pedal revolution (mark their chosen spots with sticks, rocks or cones). Now, walk next to the bike turning the pedals with your hand for one full pedal revolution. 100 gnar points to the closest guess! Now, shift your bike into the hardest gear and repeat the exercise. How much farther did the bike travel in one pedal stroke?

Moving demo: Side view, quiet shifting; emphasize surge

Approach speed: Slow moderate jog, shift into easier gear during incline, or a harder gear on descent.

Teaching points:

Surge – pedal forward forcefully
Soft (pedal) – to reduce force on pedals
Shift – continue pedaling until the chain moves
Resume pedaling

‼️Remember to use the terms EASIER and HARDER gear rather than “higher” or “lower” gear.

Name-adjective game

Set up: While in a circle, have student athletes think of an adjective that describes an aspect of their personality. The adjective must begin with the same letter as the first letter of their first name.

Game play: The first person says their adjective and name. Then, the second participant repeats the first person’s adjective and name and then adds their own and so on around the circle. Challenge players to recount the entire list after everyone has had a turn!

Reflection: What surprised you about a teammate?

Fruit variation: Instead of an adjective, ask players to choose a fruit or vegetable that starts with the same letter as the first letter of their first name.

Pronouced “coddle”, this neumonic device helps coaches remember what to do every time their ride group stops on a trail ride.

Pro tip: always stop less than one minute into your ride to make sure that no one has forgotten anything!

COUNT your group at the beginning of every ride; at each stop, count to ensure all riders are present.

OBSERVE your group for behavior signaling a possible problem.

DESCRIBE the route and features ahead before restarting your ride.

LOOK both ways on the trail to ensure it is safe to resume riding with the group.

Elements of a safety talk:

Stay behind ride leader and in front of the sweep
Everyone in the group communicates changes in speed or direction (“stopping”, “left turn”, etc.).
Rider spacing: give each other room to ride
Encountering other trail users: yield and be polite
What to do if separated: stop and stay where you are
Nature, plants, and wildlife: ride with respect
Leave no trace: carry out everything you bring in
Describe the route and ride objectives
Head count

Where: Large open space

Objectives: I can build a strong team culture. I can work with my teammates. I can have Fun!

Setup: Have the group form a circle. Have tossable items such as bean bags, plush toys, rubber chickens (things that don’t roll away are a plus!)

Rules: Starting with one tossable item, pass it to one person on the other side of the circle. When the ball is thrown, the thrower must shout their name. Ask the recipient to pass the item to another person, and so on, until every person has received and passed the item once. To reinforce this exact sequence, repeat it several times, asking the thrower to now shout the name of the recipient. When ready, introduce two more tossable items. Explain that all three items will be passed from person to person in the exact same sequence, one after another, at the same time.

Allow ample time for problem-solving, discussion and trial and error.

Variations: Toss in more items, use a scarf that floats a bit differently, reverse the order, time the group and challenge them to get quicker, restart if the prop is dropped

Reflection question: What was the most fun about the game? What makes this game less successful? Did eye contact help?

Rock, paper, scissors tournament

Where: Open space

Objective: I can create a common team experience. I can build stoke. I can have FUN!

Setup: Split the group into two teams. Have everyone on each team find a partner.

Rules: Team members play rock, paper, scissors against someone else in their group. Best two out of three wins!

• Rock breaks the scissors

• Scissors cut the paper

• Paper covers the rock

The loser becomes the winner’s biggest champion and cheers for them in the next round. The winners continue to play other winners until there is only one remaining player from each group. The final two players compete. No matter what, everyone cheers for the final winner. Super Stoked…the more stoked you are the more fun this is!

Reflection question: What did your team have to do to be successful?

Braking

Where: Anywhere required to stop or slow down

Why: To reduce speed or stop WITHOUT SKIDDING

The goals are to utilize both brakes in a safe, controlled manner to reduce speed and to come to a complete stop from a range of speeds using proper technique.

Static Demo: While standing next to the bike, show the heel drop with foot on the pedal

Demo: Brake with foot nearest to the athletes to show heel drop. Speed: jogging pace

Teaching Points

Ready position
Apply both brakes smoothly (toothpaste analogy)
Forward foot heel down, or both heels down as necessary

Ready Position

Where: Challenging terrain

Why: Maximize balance, strength, traction, control, range of motion, and minimize response time.

The goal is to maintain balance, maximize strength, and minimize response time by weighting the feet and bending the elbows and knees.

Static Demo: Show athletic stance, push-up demo

Demo: Approach in neutral position and transition smoothly into ready position when you enter the demo zone. Speed: slow jog.

Teaching Points

Deep bend in the knees and elbows (athletic stance)
Weight in the feet: “heavy feet, light hands!”
Elbows out

Neutral Position

Where: Easy terrain

Why: Balance & traction, energy conservation

The goal is to maintain a relaxed position while standing and coasting, keeping equal weight on the front and rear wheels by weighting the feet.

Static Demo: Stand next to the bike, slight bend in elbows and knees.

Demo: Bounce and look relaxed. Speed: slow jogging

Teaching Points

Standing tall and relaxed

Slight bend in knees and elbows

Weight in the feet: “heavy feet, light hands!”

Level pedals

Athletic stance, pedals evenly weighted

Fingers covering the brakes

One finger on each brake lever

Head up

Eyes scanning ahead

Video link

A: Air, check tires and suspension

B: Brakes, make sure both front and rear brakes are operational and not rubbing, make sure the brake levers are in an appropriate position for safe operation of the brakes.

⚠️ NICA coaches are not permitted to adjust or repair brakes

C: Chain, check for rust, appropriate use of chain lube, and bent or damaged links

D: Drivetrain, check shifting (derailleurs), check for damaged teeth on the chainring or cogs.

E: Everything else, check wheel axles (especially if the wheel has been removed for transport), drop test for any unusual noises, headset, grips are tight, etc.

Name game (use a rubber chicken). When an athlete catches the chicken thrown by another athlete, the receiving athlete states their name; school; # of years in the league; favorite subject in school; and favorite ice cream. Throw the chicken to another athlete

Mike Higgins

Coach Trainer

Favorite Ride Snack: Oreos

Mike Burden

Coach Trainer

My ideal ride: Anywhere with friends!

Favorite Ride Snack: Honey Stinger Waffles

Favorite Trail: Forest City in St. James, MO because it has something for everyone!

Matthew Yates

Coach Trainer

My ideal ride: The “ideal mountain bike ride” is a tough one to describe, because so many types of rides can be ideal on any given day. A fun ride with lots of friends on a new trail with plenty of photo ops – ideal. Turning fast laps at the dirt crits while hanging on for dear life, wondering if you can get enough oxygen in to hold the pace – ideal. Going out by yourself on a long ride and riding at just the right pace to find the flow of the trail, taking in every aspect of the ride and the nature around you – ideal. Bottom line, just ride, and make that ride the ideal ride for that day. Mountain bikes, road bikes, gravel bikes, beach cruisers…it doesn’t matter as long as you get to ride. To quote my buddy and fellow NICA coach Jason Hurt, “Better on a bike!”

Favorite Ride Snack: Mini Belgian Waffles from Walmart bakery or Nature’s Bakery double chocolate brownie bars

Favorite Trail: Greensfelder County Park for the variety of terrain

Matthew Hartman

Race Operations Manager

My ideal ride: A long adventurous gravel ride with singletrack, pavement, gravel, dirt, technical descents and lots of sketchy corners

Favorite Ride Snack: Rice crispy treats

Favorite Trail: Anywhere in the Ozark and Appalachian Mountains

Kerri Mileski

Race Announcer, Chief Course Marshal, Coach Trainer

My ideal ride: I’m all smiles on a breezy fall day with the trees in full color, love a moderately technical climb that keeps me both focused on what’s in front and allows me to check out of the daily grind. Top it off with a nice long section of flowing descent through the pine trees. Add in my family and friends and that wraps up a perfect ride!

Favorite Ride Snack: Skratch energy chews and bars

Favorite Trail: Double Zombie trail (MO), Berryman trail (MO), and Devil’s Den (AR)

Jeanette Piromsuk

Chief Course Marshal

My ideal ride: It’s a cool autumn morning at a campground, wake up and make coffee & pancakes. All my bike gear is ready to go the night before. Christine and I hop on our tandem mountain bike and head out into the woods with lots of friends. We ride all day, stopping at a great cafe for a late morning coffee and donut, and stumble upon a small town square filled with food trucks for lunch. We finish out the afternoon with amazing trails that ride like being on a rollercoaster and roll back into camp for a BBQ dinner that a friend has prepared. We sit around the campfire and tell inflated stories about the features we rode during the day.

Favorite Ride Snack: Peanut butter energy bars

Favorite Trail: Beulah trail at Greensfelder County Park

Jeanette Piromsuk

Chief Course Marshal

My ideal ride: During a crisp autumn morning when colors are changing and vibrant and of course with all the friends. It’s the friends, the ideal ride is always with friends!

Favorite Ride Snack: PayDay, the peanut caramel bar

Favorite Trail: This is a hard one as all the local trails have their own personality. My favorite right now is Indian Camp Creek. My default is Bluffview/Zombie because it’s close, but I love them all! My favs in NWA are the Blowing Springs Loop, Tristan’s, Angus Chute, Hobbs & Devil’s Den. There a just too many 🙂

Eric Frazier

Coach Trainer

My ideal ride: No drop racing with friends: we all race to the top of hills, then regroup before the downs. Then repeat. Fast, yet casual!

Favorite Ride Snack: Chocolate Gu

Favorite Trail: Zombie trail in Glencoe, MO

David Beattie

Registration Manager

My ideal ride: Anything that is overcast and 68 degrees so that I don’t have to remember sunscreen.

Favorite Ride Snack: Peanut M&Ms

Favorite Trail: The Middle Fork of the Ozark Trail. It always kicks my butt!

Dana Morris

GRiT Coordinator, Coach Trainer

My ideal ride: Is one free of data and time constraints! Give me red rocks, mountain vistas, and towering aspens or cedars and you’ll give me heaven on earth. I’m happy with gentle rollers, long climbs, and fast, technical downhill, but flowy is my favorite. Add my fellow MTB loving friends and you’ll have the perfect day!

Favorite Ride Snack: Apple Cinnamon Go-go Squeeze

Favorite Trail: Chuck wagon, mezcal, aerie loop in Sedona, AZ

Christine Huebbe

Chief Course Setter, Timing Assistant

My ideal ride: Technical Climbing leading to stunning vistas, beautiful forests, and fun downhills; then repeat on the tandem mountain bike

Favorite Ride Snack: Bonk breaker chews or peanut butter on raisin bread

Favorite Trail: Local: Greensfelder Park, Pacific, MO; Away: Versailles State Park, IN

Brittania Phillips

Medical Coordinator

My ideal ride: Riding with my girl when it’s sunny and 75. We don’t have a care in the world, and there are no chores waiting on us at home. We play leap frog back and forth until our bellies grumble and we stop to munch on our favorite ride snacks. It’s always better when our NICA family is there!

Favorite Ride Snack: Bacon, fruit snacks, and apple sauce pouches

Favorite Trail: Indian Camp Creek Park

Beth Kelly

Chief Course Setter, Race Official

My ideal ride: Starts as early as possible to fit in as much riding as I can. I dressed exactly right for the weather and remembered all my pre-ride bike maintenance the night before. After some climbs and a ridgeline ride, I circle back to my house to pick up my daughter to finish the ride on the bike path.

Favorite Ride Snack: Is coffee a snack?

Favorite Trail: Tsali Recreation Trail in the Smoky Mountains

Barbara Rowland

Volunteer Coordinator

My ideal ride: Somewhere that challenges me mentally and technically. With 70 degree weather and a breeze!

Favorite Ride Snack: Starburst jellybeans and nerds

Favorite Trail: Lost Valley trail

Andy Schuette

Chief of Scoring

Favorite Ride Snack: Buc ee’s Beaver Nuggets

Annie Schwartz

Co-League Director, Co-Race Director, Coach Trainer

My ideal ride: A long day in the mountains, preferably without cell phone service! It starts with a long gradual doubletrack climb with a few friends to chat with followed by a bit of tech climbing and then a long rocky descent and high-fives at the bottom!

Favorite Ride Snack: Leftover pancakes

Favorite Trail: Pilot Mountain in Pisgah National Forest (NC) or Matson Hill Park (MO)

Chris Mileski

Co-League Director, Co-Race Director, League Founder

My ideal ride: Is a long day in the mountains spent riding with my family or good friends. The ride would include a majestic switchback climb through Aspen and pine trees until we summit along a picturesque ridgeline with sweeping vistas. Of course the ride wouldn’t be complete without a fast and flowy singletrack descent back into town and celebrating with multiple high 5s and endless smiles!

Favorite Ride Snack: GoGo Squeez Apple/Strawberry Applesauce

Favorite Trail: So hard to choose just one! My favorites would include: Dead Horse Point in Moab, UT; the Brush Creek Trails in Crested Butte, CO; or just about any trail in North Vancouver, BC!

Protected: Trail Practice Plan #3

Protected: Practice Plan #3

Protected: Trail practice plan #2

Protected: Practice Plan #2

Protected: TRAIL Practice Plan #1

Protected: Practice Plan #1