Coaching — Tonka Racing

Week 1

Ready Position + Braking

Build the safety foundation: stable body position, calm braking, and low-intensity trail riding with repeated coaching on simple trail features.

Trailhead script — read verbatim

Today we are building the two skills that make every other trail skill safer: body position and braking. Your ready position is pedals level, knees and elbows bent, chest low but relaxed, eyes looking ahead, and weight centered over the bike. Think heavy feet, light hands. For braking, our rule today is simple: brake before features and soften or release the brakes as you ride the feature. We are not chasing speed today. We are chasing control. Everyone will ride the same trail, but your goal will change based on your level.

How to run the ride

Feature Stop 1: Smooth straightaway into a mild roller or shallow root crossing

Ask riders to roll the section standing. Re-group immediately after the feature. Cue riders before they enter: eyes up, pedals level, soft arms. For each rider, give one correction only and send them back for another pass.

Feature Stop 2: Slight downhill into a harmless turn or root crossing

Demonstrate braking early, coasting the feature, and regaining speed after. Riders repeat 2–4 times while coaches watch tire noise, brake timing, and body tension.

Embedded game: Silent Trail

Designate a short segment. Riders earn a point if they complete it without skidding, abrupt braking, or loud tire noise.

Where to run the ride

BeginnersOpen field and Easy Rider or Grimms.

Intermediate / AdvancedStop and discuss riding the next section mindful of these skills. Have the riders practice these skills when they are tired later in the practice.

Trail features by level

Suggested trail feature

Flat straight with one small bump or a single shallow root crossing.

Rider tasks

Coach cues

Success looks like

No panic braking, no sudden sitting, no skid.

Suggested trail feature

Straightaway with 2–3 small roots or one roller into a mellow turn.

Rider tasks

Coach cues

Success looks like

Smooth posture, quiet upper body, no brake grabbing.

Suggested trail feature

Faster mellow descent into a supported turn or chatter bumps.

Rider tasks

Coach cues

Success looks like

Controlled speed with traction preserved and momentum maintained.

Support videos

Ready position & braking

Braking control

Week 2

Body Separation + Flat Cornering

Teach riders to corner by looking through the turn, weighting the outside foot, and letting the bike lean under a balanced body.

Trailhead script — read verbatim

Today we are learning body-bike separation in corners. The bike can lean more than your body. Your body stays balanced over the tires. Your eyes go first, then your bike follows. Here is your checklist: look through the turn, outside foot heavy, hips and chest facing where you want to go, and brake before the turn instead of in the middle of it. We will use wide, forgiving turns first and then link turns together.

How to run the ride

Feature Stop 1: Wide flat turn

Pick a broad, low-risk corner with good visibility. Riders repeat the same turn several times. One coach stands inside the turn to cue head position and footwork.

Feature Stop 2: Gentle S-turn or linked corners

Use two linked corners that give riders time to reset between turns. Focus on returning to neutral in the middle and re-leading with eyes.

Embedded game: No Pedal Corner

Riders must enter with the correct speed and ride the corner cleanly with no pedaling through the turn.

Where to run the ride

BeginnersEasy Rider or Grimms.

Intermediate / AdvancedEasy Rider or Grimms. Have the riders practice these skills when they are tired later in the practice.

Trail features by level

Suggested trail feature

Wide 90-degree flat corner with forgiving exit.

Rider tasks

Coach cues

Success looks like

Rider looks through the corner and exits under control.

Suggested trail feature

Broad flat corner with obvious outside-apex-outside line.

Rider tasks

Coach cues

Success looks like

Cleaner line, less steering correction, better use of trail width.

Suggested trail feature

Slightly faster hardpack corner or supported flat turn.

Rider tasks

Coach cues

Success looks like

Smooth speed preservation and strong corner exit.

Support videos

Cornering fundamentals

Body separation

Flat corner lines

Week 3

Shifting + Climbing

Teach riders to prepare early for terrain by choosing gears before the trail gets hard and by connecting corner exit to climb entry.

Trailhead script — read verbatim

Today is about timing your effort. Strong riders do not wait until the hill or turn to react. They prepare before the terrain asks for it. Shift before the bike gets heavy. Set your speed before the turn. Ride the feature instead of fighting it. Today we are looking for early decisions and smooth pedaling.

How to run the ride

Feature Stop 1: Short approach into a punchy climb

Use a short flat lead-in so coaches can cue the shift point before the hill starts. Riders repeat the same climb and the coach watches cadence, timing, and body composure.

Feature Stop 2: Corner into climb or climb into corner

Choose a feature where setup matters. Riders must brake and shift before the transition rather than during it.

Embedded game: Perfect Gear

Each rider gets three attempts to ride the climb with the fewest obvious shifting mistakes or stalls.

Where to run the ride

BeginnersThe climb at the end of Easy Rider.

IntermediateThe Ravine climb before the jump line or the Forest climb at the end of the trail.

AdvancedParadise climb. Have the riders practice these skills when they are tired later in the practice.

Trail features by level

Suggested trail feature

5–8 second mellow rise after a flat approach.

Rider tasks

Coach cues

Success looks like

Rider reaches the top without stalling or grinding.

Suggested trail feature

Moderate climb with a defined run-in and little room for late shifting.

Rider tasks

Coach cues

Success looks like

Rider preserves momentum and uses a consistent cadence.

Suggested trail feature

Rolling approach into a short punchy climb with line choices.

Rider tasks

Coach cues

Success looks like

Rider links terrain efficiently with no wasted motion.

Support videos

Shifting technique

Climbing basics

Week 4

Body Positioning for Climbing & Descending

Develop balance, traction, and calm problem-solving on climbs using correct body position (seated, standing, crouched) and intentional restart skills, while reinforcing descending control and brake modulation.

Trailhead script — read verbatim

Today we’re focusing on how body position creates traction and control—both going up and going down. On climbs, the goal is not power—it’s traction and balance. We’ll practice seated, standing, and crouched climbing positions and learn how to adjust our body to match the terrain. If you stall, that’s part of learning—we’ll practice how to restart smoothly using proper pedal setup and body position. On descents, we’ll stay balanced over the bike, control speed with both brakes, and stay low so the bike can move underneath us. Smooth pressure, good positioning, and staying calm will get you farther than force.

How to run the ride

Feature Stop 1: Climbing position progression

Use a 15–45 second sustained climb where riders can regroup at the top.

Feature Stop 2: Mid-climb restart

Choose a safe segment for controlled stops and uphill restarts. Restart sequence: lock brakes → set pedal to power position → stand on forward foot, release brakes, and drive forward.

Eyes up before moving
One committed push
Smooth transition back to seated or crouched climbing

Feature Stop 3: Descending control (short section)

Incorporate a short, safe downhill after the climb. Focus areas:

Ready position (dynamic based on grade)
Balanced over bottom bracket
Hips move back only as needed for balance
Modulate both brakes (front = stopping power, rear = speed control)

Embedded game: No Dab Climb

Riders attempt the same climb 2–3 times — a clean climb earns points.

Advanced riders choose a steeper or looser line
Time-based attempts

Where to run the ride

BeginnersThe climb at the end of Easy Rider.

IntermediateThe Ravine climb before the jump line or the Forest climb at the end of the trail.

AdvancedParadise climb. Have the riders practice these skills when they are tired later in the practice.

Trail features by level

Suggested trail feature

Seated climbing on mild grade; introduce standing for short bursts; controlled restart on gentle slope.

Rider tasks

Coach cues

Success looks like

Rider reaches the top without stalling, completes a controlled restart, and descends in a stable ready position.

Suggested trail feature

Mix seated + standing climbing; introduce crouched climbing on loose terrain; restart on moderate grade with gear selection.

Rider tasks

Coach cues

Success looks like

Rider preserves momentum, adapts body position, completes restart smoothly, and descends with controlled speed.

Suggested trail feature

Steep or loose climbs, switchbacks; line choice over roots/step-ups; restart in technical terrain.

Rider tasks

Coach cues

Success looks like

Rider links terrain efficiently, maintains traction, restarts cleanly, and descends with confidence.

Support videos

Climbing & descending body position

Week 5

Cornering Berms and Pumping

Learn to carry speed smoothly by using berms and rollers—staying in control, choosing good lines, and generating speed from the trail instead of pedaling.

Trailhead script — read verbatim

Today we are focusing on managing berm corners and pumping. On berms, we’ll focus on using the shape of the trail—letting the bike work with the slope instead of fighting it. On rollers, we’ll practice pumping to generate speed without pedaling by timing our body movements with the terrain. The goal is not just speed—it’s control, timing, and consistency.

How to run the ride

Feature Stop 1: Bermed Corner

Use a forgiving downhill berm. Focus areas:

Brake before the berm
Look through the exit
Use the berm shape (don’t ride the middle flat)
Emphasize composure over speed

Feature Stop 2: Pumping Section (rollers / pump track)

Riders practice generating speed without pedaling.

Focus on timing: bend → extend with terrain
Add progression: rollers into a turn if available

Where to run the ride

BermsRaptor’s Ridge or Paradise Park.

PumpingRaptor’s Ridge after the first bridge, Grimms, and Ravine Rush jump line (rolling only, no jumping).

All levelsHave the riders practice these skills when they are tired later in the practice.

Trail features by level

Suggested trail feature

Large, mellow berms or grassy hill simulation; small rollers or gentle pump track.

Rider tasks

Coach cues

Success looks like

Rider enters berm under control, follows smooth line, and rolls rollers with basic pump timing without pedaling.

Suggested trail feature

Berms with moderate slope and varied entry points; longer or linked rollers.

Rider tasks

Coach cues

Success looks like

Rider carries controlled speed through berms and maintains consistent flow through rollers without pedaling.

Suggested trail feature

Steeper or tighter berms; rollers into corners or pump-to-berm transitions.

Rider tasks

Coach cues

Success looks like

Rider carries speed using pressure, links rollers into corners, and maintains control at higher speeds.

Support videos

Berm cornering

Pumping for speed

Pump track technique

Linking rollers & corners

Week 6

Race Starts + Acceleration

Teach riders to launch with control: smart gear choice, straight line, measured acceleration, and balanced entry into trail or first corner.

Trailhead script — read verbatim

Today is about controlled aggression. At the start, riders often waste energy because they sprint wildly or choose the wrong gear. A good start has three parts: correct gear, straight line, and controlled build of power. Fast and sloppy is not better than clean and efficient. Today we build the start, then connect it to trail entry.

How to run the ride

Feature Stop 1: Open path, grass, or doubletrack start lane

Run starts in small groups. Watch for lane discipline, gear choice, and whether riders stand too early or bog down.

Feature Stop 2: Start into first turn or singletrack entrance

Connect the start to the first decision point. Riders accelerate, then must set up for the first turn or trail narrowing without panic.

Embedded game: Controlled Chaos

Groups of 4–6 simulate starts. Coaches score safety, line holding, composure, and setup into the first feature.

Where to run the ride

All levelsOpen fields at the trailhead.

ProgressionAdd a turn where they must neck down (riders go from a 5-wide start to single file).

All levelsHave the riders practice these skills when they are tired later in the practice.

Trail features by level

Suggested trail feature

Open grassy lane or wide doubletrack.

Rider tasks

Coach cues

Success looks like

Rider accelerates smoothly and predictably.

Suggested trail feature

Open start lane with slight narrowing ahead.

Rider tasks

Coach cues

Success looks like

Rider accelerates efficiently and remains composed into trail entry.

Suggested trail feature

Longer start lane feeding into a turn or singletrack.

Rider tasks

Coach cues

Success looks like

Rider combines speed, lane control, and first-corner readiness.

Support videos

No support videos for this week.

Week 7

Passing + Riding Around Others

Teach riders when and how to pass safely, how to communicate clearly, and how to recognize when a pass should not happen.

Trailhead script — read verbatim

Passing is communication first and speed second. A pass is successful when both riders stay safe and predictable. You must call early, choose the right zone, pass decisively, and return to line smoothly. Being respectful and clear is part of the skill today. We are also learning when not to pass.

How to run the ride

Feature Stop 1: Wide section with obvious safe pass zone

Use a visible straight or wide bench. Riders practice call timing, moving around another rider, and merging back smoothly.

Feature Stop 2: Narrowing section after the pass zone

Teach riders to recognize when the trail is asking them to wait instead of force a pass.

Embedded game: Pass Zone

Each rider gets multiple chances to pass in designated safe areas. Coaches score call clarity, safety, and decisiveness.

Where to run the ride

All levelsThis can be done on any trail. Have the riders discuss where the good places to pass are prior to entering and have them work together to practice. Have the riders practice these skills when they are tired later in the practice.

Coach every rider on the same trail.

Ready Position + Braking

How to run the ride

Feature Stop 1: Smooth straightaway into a mild roller or shallow root crossing

Feature Stop 2: Slight downhill into a harmless turn or root crossing

Embedded game: Silent Trail

Where to run the ride

Trail features by level

Suggested trail feature

Rider tasks

Coach cues

Success looks like

Suggested trail feature

Rider tasks

Coach cues

Success looks like

Suggested trail feature

Rider tasks

Coach cues

Success looks like

Support videos