Flow MTB are pleased to announce we will be running women’s specific mountain bike courses run by MTB Instruction again for 2019. Their mountain bike skills courses are available for all levels of rider from beginners right through to advanced riders who want to push their skills to the next level.
These skills courses proved really popular last year and we received lots of positive feedback from the ladies who attended these courses. We spoke to Mark at MTB Instruction about what his women’s specific courses offer.
We meet lots of women who are happy to venture off road but become uncomfortable when things become steep, technical or gnarly. We’ll teach you the physical skills required in controlling your bike in any situation and you’ll also learn how to think about your riding. By the end of the course you’ll be feeling confident on your bike and gain the ability to ride your bike and not just be a passenger on it.
2019 course dates are below. To book your place on any of the courses listed below click on the course date.
Ladies Intro/Intermediate Skills
9am – 1pm £35
Ladies Introduction/intermediate skills sessions will cover:
body position and bike dynamics
brake modulation
confidence at speed; learn how to alter your perception of speed and ride faster
dealing with trail obstacles; how to get over, through and up things
cornering techniques; from switchbacks to flat corners and berms
Join us in the afternoon for a Flow social ride and put the skills you learnt in the morning into practice.
Ladies Advanced MTB Skills
9am – 3pm £80
Ladies advanced skills course will cover advanced MTB skills including:
confidence at speed; learn how to alter your perception of speed and ride faster
dealing with trail obstacles; how to get over, through and up things
cornering techniques; from switchbacks to flat corners and berms
drop offs
tables
gaps
Adding trail techniques into your ride like pumping, pre-jumping, drifting, manuals, gaps, table tops, drop offs, being loose on your bike, slow in – fast out will all enhance your ride portfolio.
In women’s mountain biking, group coaching doesn’t come with a better pedigree than Air Maiden. After several years living and biking in Canada, Lynne Armstrong returned to Scotland with a desire to bring some of the Canadian women’s MTB culture to our shores: Air Maiden was born. As a DH racer, Crankworx competitor and coach, Lynne Armstrong’s Air Maiden was never going to be a ‘pink’ version of coaching but there is something special that happens when you bring a bunch of women together and really push their comfort zones. Teaching them different skills and giving them the confidence to do new things. Having established a reputation for great coaching, Lynne wanted to bring Air Maiden down South, cue the latest coaching day at Chicksands Bike Park. Being near Bedford, this bike park is well located for riders in central and southern England. In coaching terms, it offers a broad spectrum of challenges to suit all abilities, from small jumps through to 20’+ gaps, a pump track, dual slalom track and a variety of drop offs to perfect.
If you’ve never been before, Chicksands doesn’t look much from the road. It’s an area of woodland on one side of a country lane with a dirt car park opposite. The only clue it’s there is a board with details of the bike park rules and a blackboard sign in the trees reading ‘Thai food here’. For those in the know, the Thai food van held a lot of promise come lunch time and was also a perfect landmark while trying to find the location! Lynne would be coaching alongside champs from the worlds of DH, 4x and BMX: Jess Stone, Katy Curd and Joey Gough. Pretty quickly the car park filled up with women, much to the surprise of a couple of blokes who’d arrived for a Friday morning blast round the trails. United by our love of MTB we were a pretty diverse bunch of riders. We must have ranged in age from 20s to 50s, with some people having biked from childhood and others starting only a few months ago. Judging by helmets alone there were DH riders, Enduro and XC riders in our midst.
The day started with an hilarious group warm up, practising manuals – roughly 20 riders weaving round a sandy plateau amongst Scots Pines working on sliding their bums back, powering down through their legs/heels and lifting up the front wheel – all whilst trying to avoid each other. Suffice to say the sound of laughter was soon ringing through the woods (maybe it was just me, I am pretty loud!) When we’d all had a chance to check our technique, we split into equal groups with those who were more confident with drop offs starting with Katy and Jess, while the rest of us headed over to the pump track with Lynne and Joey. Joey’s BMX background meant that she was a dream to watch on the pump track while Lynne explained how to weight and lighten the bike to create speed. I’ve tried a few pump tracks now and this one was great. It had a mix of fun whoops and berms giving you speed and confidence before you turn into a run of very tight rollers. Several coached laps later it was time to move over to a downhill trail to practice cornering. Using the skills from the pump track to weight the bikes we worked on controlling speed through the turns and using the solid berms of the trail to suck us round and spit us out. With tips on the attack position: keep your arms out like chicken wings and your chin over the stem combining with ‘show the berm your bum’ to remind you to involve your whole body, cornering became a whole lot easier and far more fun.
Half way through the morning the groups swapped over and it was time to tackle drop offs with Katy and Jess. Drop offs are a real weakness of mine (as you’ll know if you’ve been reading for a while) and I was equally excited and nervous to see that we were going to be practicing on a sharp lip that resembled the bomb holes I play in on my home trails. We started by rolling the drop, keeping our weight far further forward than we usually would, enabling us to remain in control of the bikes and not simply be drawn along behind them. After moving on to a basic pump at the lip, unweighting the bike and lifting the front wheel we progressed to a full manual-based drop off. Before long we were all heading over the edge with increasing confidence.
After lunch we returned to the plateau to destroy our pad-thai-induced-comas with bunny hop practice, before heading over to the dual slalom track to focus on jumping. I’ve never been able to get much air on jumps and had pretty much zero expectations for this part of the day. However, I LOVE slalom tracks and with a few tips on technique I was soon getting air over the table tops! It was such a relief to finally start progressing in this area – and it should really help benefit my riding as a whole. We were then honoured to see Katy sending it over some big jumps for the first time following an 18 month break due to injury! Following Joey, they flew effortlessly over the table-tops and gap jumps, while we all stood and watched, enormous grins plastered across our faces. After their little demonstration we were all fired up and so we split back into two groups. Those who were able to tackle dirt jumps staying put and the rest of us heading for a section of downhill track to build our skills on a couple of jumps and doubles. We all joined up again about 3pm for playtime on the dual slalom course. Just like kids, we spent the rest of the afternoon racing down, walking up and racing down again until it was time to go home.
In my experience, MTB girls are particularly good at pointing out and reinforcing the positives in each other’s riding and you soon realise that everyone’s got different strengths and weaknesses. But it was the combination of this and the skills of four of the country’s top female coaches that meant many of us saw results we hadn’t anticipated and so, if you ever get the chance to go on an Air Maiden coaching day, do it. As for me? Well, it’s a case of ‘please come back down South again next year, Air Maiden, because I want be first on the list to sign up’!
The average size of our weekly rides at Woburn is 10; usually a mix of 7 men and 3 ladies. So to see 18 women rock up and take part in our ladies mountain bike weekend was amazing!
The weekend came about after a conversation with Sandy from GirlBikeVan about doing a collaboration weekend. We got our heads together and came up with the idea of a competition for women to enter and win a weekend of mountain biking and skills coaching. The Saturday would begin with a coaching session followed by a ride around the Woburn trails and Sunday a fun day at Chicksands Bike Park and, in true GBV style, there would be camping.
The lovely guys from MTB Instruction agreed to help us out and boy did they deliver! Saturday morning started with their core skills loop where they take everything back to basics.
They kicked off with balance and speed control and to put a fun element to it, a slow race where we got to practice track stands. Keeping with balance MTB Instruction had put together some balance boards which started off in a low straight line and then, as we became more proficient, these were kinked and raised until eventually we ended up with a kicker to experience drops. Next came the seesaw, time to really put balance skills to the test!
We then moved onto bike control. The guys had set up a slalom course from cones; first run through we were told not to use any brakes, then next run through with brakes so we could feel the difference between being in and out of control on your bike. The cones were later moved further apart so we could practice foot placement and flat corners.
The skills loop was an excellent start to the day. The games helped everyone relax and gave us the opportunity to meet each other. Having the skills loop outside of the woods let us practice our skills in a controlled environment and gave us the confidence to head off on the trails. Next stop, lunch!
After lunch we headed up to Woburn Bike Park. Here we sessioned some berms and for those that wanted to push their skills a little further some gaps and drops. A pedal out of the bike park and across to some rooty descents, technical downhill sections and back towards the car park for drops, gaps and some spectacular log drop gymnastics from Anna.
Sunday morning started with a warm up on the dual slalom at Chicksands. I’ve only ever seen this many women at Chicksands once, and that was on a race day. There were quite a few complimentary comments about how good it was to see so many women out riding and they didn’t seem to mind the queue we caused at the start ramp! The group then naturally split into smaller groups to session different parts of the park and practice features they wanted to improve; rooty descents, drops, gaps.
Before we knew it it was time for lunch and the famous Thai van and Flow goodie bags for all the ladies. We then proceeded to take over the car park as the ladies tried on kit from Flow MTB. Sadly it was then time to say goodbye to new friends and the end of an awesome weekend.
A big thank you to:
Sandy from GirlBikeVan for helping coordinate and generally being an amazing women and getting out there and inspiring others to ride. Check out the GirlBikeVan Facebook page for details of rides near you.
Flow MTB, GirlBikevan and MTB Instruction are pleased to offer you a chance to WIN a place on a women’s MTB weekend. The weekend will take place on 15th/16th July, 2017 and includes
Saturday 15th July, Woburn/Aspley Woods
am: Core skills and coaching session with MTB instruction
pm: 2-3 hour ride putting core skills into practice
Sunday 16th July, Chicksands Bike Park
warm up on the XC loop
downhill skills area: pump track, drop offs, steep descents for anyone who wants to progress Saturday’s skills
Deadline for entries is Friday 16th June at midnight.
Winners will be chosen by Monday 19th June at midnight and contacted by email in the following 2 days.
Places are limited and the number of places is at the discretion of GirlBikevan, Flow MTB and MTB instruction.
Contact details will be used for general marketing purposes by GirlBikeVan, Flow MTB and MTB instruction. We will not pass your details to 3rd parties.
Images and video footage taken on the day will be used for promotional purposes on social media. Copyright laws associated with the use of images and video will apply.
Competition entry is for ladies only who have a good level of skill and general fitness already and want to push the boundaries. This is not a weekend for beginner mountain bikers. If you can ride red trails and all of their features confidently and at a good pace this will be the weekend for you.
You are responsible for ensuring your bike is in working order, booking your own accommodation, traveling and paying for your own meals. Full itinerary with accommodation suggestions will be sent to the winners.
Please email the following if you have any questions:-
On the weekend of 20th/21st May MTB Instruction ran two of their women’s MTB skills courses sponsored by Flow MTB. Both courses took place at Woburn/Aspley woods starting with an intro/intermediate course on the Saturday and an advanced course on the Sunday.
All of the courses start with a skills loop that Mark, the instructor, has put together to allow him to assess rider skills and take things back to basics before heading off into the woods to put the skills into practice.
MTB Instruction core skills loop practicing foot placement, body position and brake modulation
The core skills loop starts with a basic but much needed skill of finding your center of balance on the bike. We do this with track standing and the fun element of slow races.
This moves onto a slalom course and round-a-bout session. This offers the rider a chance to practice slow control, balance characteristics, body/foot position, brake modulation techniques and rolling speeds. These basic techniques are at the core of any poised confident rider but are seldom practiced.
We gradually push the riders by introducing balance boards, these are raised boards about four to six inches from the floor and scaffold plank wide. This forces the rider to use the attack position, reinforces the use of balance and body position so it’s not static on the bike. This also enhances confidence approaching obstacles and breaking techniques. The boards can then be adapted to offer step up & step down scenarios and angled boards to test the rider’s skills, the emphasis always being on “You being in control of the bike”.
The courses proved really popular last year and we received lots of positive feedback from the ladies who attended these courses. We spoke to Mark at MTB Instruction about what his women’s specific courses offer.
We meet lots of women who are happy to venture off road but become uncomfortable when things become steep, technical or gnarly. We’ll teach you the physical skills required in controlling your bike in any situation and you’ll also learn how to think about your riding. By the end of the course you’ll be feeling confident on your bike and gain the ability to ride your bike and not just be a passenger on it.
2017 course dates are below. All courses cost £70 per person. To make a booking or for more information please email info@mtbinstruction.co.uk
Ladies Introduction/intermediate skills sessions will cover:
body position and bike dynamics
brake modulation
confidence at speed; learn how to alter your perception of speed and ride faster
dealing with trail obstacles; how to get over, through and up things
cornering techniques; from switchbacks to flat corners and berms
Dates:
May 20th,
July 29th,
September 9th,
October 7th,
November 18th
Cost: £70 per person
Location: Woburn/Aspley Woods, MK17 8TJ
Ladies advanced skills course will cover advanced MTB skills including:
confidence at speed; learn how to alter your perception of speed and ride faster
dealing with trail obstacles; how to get over, through and up things
cornering techniques; from switchbacks to flat corners and berms
drop offs
tables
gaps
Adding trail techniques into your ride like pumping, pre-jumping, drifting, manuals, gaps, table tops, drop offs, being loose on your bike, slow in – fast out will all enhance your ride portfolio.
Dates:
April 23rd (Forest of Dean),
May 21st,
July 30th,
September 10th,
October 8th,
November 19th
Cost: £70 per person
Location: Unless otherwise specified all courses will take place at Woburn/Aspley Woods, MK17 8TJ
MTB Instruction’s Alpine skills course will give you the technical know-how on the bike to ride anywhere in the world let alone some of UK’s & Europe’s finest mountain ranges and DH courses.
With an enhanced skill portfolio everything is there for you to ride the dream. Clients always say “You make it look easy” that comes from time on the bike 28 years plus; XC racing, DH racing, enduro racing and the odd bit of free-ride and urban riding so if we can help you enhance your riding to its full potential utilizing our experience then it’s got to be a good thing. Testament to this is the feedback we get, and riders returning not only for more technical coaching enhancements but joining us on our many global adventures.
There are a lot of sensations and feel within mountain biking and when they are all in sync with your skill set you flow is enhanced and your enjoyment out on the trails is too, feeling fluid with flow = speed! “Speed is your friend” after all! So adding trail techniques into your ride like pumping, pre-jumping, drift, manuals, riding light, risk assessment, line choice, gaps, table tops, drop off’s, being loose on your bike, slow in – fast out, will enhance your ride portfolio.
So if this is for you, then come and join us out on the trails for some exhilarating trail sessions and go ride those mountains & DH courses!
Dates and Locations:
April 8th – Aston Hill FULLY BOOKED
April 19th – Aston Hill FULLY BOOKED
May 6th – Black Mountain Cycle Centre FULLY BOOKED
A huge THANK YOU to everyone who supported us in our first year of business
Wow! What a fantastic year 2016 has been. When you start on a new venture, you never know how well it will be received, so to get so much positive feedback from female mountain bikers and from within the MTB industry, in such a short space of time, has been amazing. Not only have we been bringing you loads of awesome kit all in one place, we’ve been up to lots of other things too.
Flow MTB and MTB Instruction
To help encourage women in the sport we love, and improve their skills and confidence on the trails, we partnered with MTB Instruction throughout 2016 offering reduced cost courses for ladies along with Flow goodie bags. These courses have proved really popular for both new and seasoned riders, and we’ll be continuing this partnership into 2017, with more locations across the UK.
Event Sponsorship
During 2016 we supported downhill riders through the MIJ summer series with prizes for ladies on the podium. With the winter season now in full swing, you’ll find us at the 661 mini downhill, cheering on the ladies down the track and providing podium prizes.
The Female MTB Community
For me, the best part of 2016 has been meeting so many lovely ladies out on the trails and at races and events. The female MTB community is really supportive and welcoming, and that goes across all events; whether it’s a small event organised by a group of local riders, or a large scale event like the Fox Hunt; I’ve made so many amazing friends this year.
What We Learned
Of course there’s been a few things we’ve learnt along the way. Why do MTB apparel brands think ladies over a size 14 don’t ride bikes? We’ve had more than one debate about this with our suppliers and hope to get larger sizes on board in the future. The inconsistency in sizing between brands is frustrating and next year we plan to list all the products on our website in real sizes rather than an ambiguous S, M, L.
2017 – An Exciting Year Ahead
So what does 2017 bring to Flow MTB?
Flow Riders
We’re really excited to be supporting a team of female riders through the 2017 race season with race kit, entry to sponsored races, coaching sessions, online discounts at Flow MTB and, in partnership with our local bike shop Phil Corley Cycles, parts and servicing for their bikes to keep them on the race circuit throughout the year. We’ll be announcing our 2017 Flow Riders on our website and social media over the next few weeks.
If you’d like to find out more about our Flow Rider programme, please email hello@flowmtb.co.uk
More MTB Brands
We’ve got even more MTB brands coming to Flow MTB in 2017, so keep your eye on our website for new brands, products and promotions throughout the year.
So thanks again for supporting Flow MTB and if you see us on the trails or at an event, be sure to say hello!
Flow MTB are pleased to support an advanced ladies MTB skills course with MTB Instruction taking place on Saturday 3rd December 2016 in Woburn, Bedfordshire.
MTB Instruction’s advanced skills course covers:
confidence at speed; learn how to alter your perception of speed and ride faster
dealing with trail obstacles; how to get over, through and up things
cornering techniques; from switchbacks to flat corners and berms
drop offs
tables
gaps
Adding trail techniques into your ride like pumping, pre-jumping, drifting, manuals, gaps, table tops, drop offs, being loose on your bike, slow in – fast out will all enhance your ride portfolio.
The course runs from 9am to 3pm and costs £70 per person. Please email info@mtbinstruction.co.uk to book your place or find out more.
This course is being sponsored by Flow MTB so in addition to a great day’s coaching you’ll also get a free Flow goodie bag.
There’s lots of sensations and feel in mountain biking and when they’re all in sync with your skill set your flow is enhanced and your enjoyment on the trails is too.
Feeling fluid with flow = speed and “speed is your friend” after all!
All the skills you learn in the morning will take you seamlessly into riding natural trail sections with some flow, putting the core skills into practice and building your confidence on the bike to push just that little bit harder and enjoy your ride. #findyourflow
Flow MTB are pleased to support an advanced ladies MTB skills course with MTB Instruction taking place on Saturday 22nd October 2016 in Woburn, Bedfordshire.
MTB Instruction’s advanced skills course covers:
confidence at speed; learn how to alter your perception of speed and ride faster
dealing with trail obstacles; how to get over, through and up things
cornering techniques; from switchbacks to flat corners and berms
drop offs
tables
gaps
Adding trail techniques into your ride like pumping, pre-jumping, drifting, manuals, gaps, table tops, drop offs, being loose on your bike, slow in – fast out will all enhance your ride portfolio.
The course runs from 9am to 3pm and costs £70 per person. Please email info@mtbinstruction.co.uk to book your place or find out more.
This course is being sponsored by Flow MTB so in addition to a great day’s coaching you’ll also get a free Flow goodie bag.
There’s lots of sensations and feel in mountain biking and when they’re all in sync with your skill set your flow is enhanced and your enjoyment on the trails is too.
Feeling fluid with flow = speed and “speed is your friend” after all!
