The Ladies' Down Low on Racing Down

So, you've been riding for a while and have a bit of experience with lift-accessed terrain (or steep technical mountain terrain if you are lucky enough to have access to such awesome trails) and would like to try your hand in the gravity race scene.

I've been competing at local grassroots downhill races for the past two seasons and would like to share some things I've learned that might help make your first downhill races more fun and keep you coming back for more.  Ladies who race downhill are few and far between, at least here on the east coast, and we are always happy to welcome new faces into our small but growing family.  Any ladies out there who've been in the game longer, please feel free to share your advice in the comments at the end!

First ever downhill race--Halloween 2010--on a Transition Covert.

1.  Pick the right race for your first go.  Some mountains are smaller and more beginner friendly. You may not even need a full downhill rig.  I rode my first downhill race on a 5" dual suspension all mountain bike.  Check with the race coordinators or a local bike shop to see what the race courses are like for different venues.  Beginners often ride the same course as the pros.  There might be go arounds for large jumps or drops, but all the steep and rough stuff will have to be negotiated by everyone, so make sure it is a course that is within your skill set to make your first experience a positive one.

Courses can be steep, even on the easy line!  Choose a race that fits your skill level.

2.  Have the right gear.  Make sure your bike is in tip top condition, especially your brakes!  You also want to have some properly fitting body armor and a full-face helmet.  As far as armor goes, at the very least you want to have some knee/shin guards and preferably some elbow guards.  Dirty Jane is a great website that carries good protective gear aimed at the ladies.  If you can afford body armor, do it, you won't regret it if you plan to do a lot of gravity riding.

3.  Get Strong.  Very very important bullet point here.  You want to be strong to ride DH.  Start doing pushups and upper body exercises a month or two prior.  If your arms are weak, you will get arm pump from all the braking (like shin splints in your forearms) and arm pump hurts!  You want this to be fun, not painful.  Having a strong upper body will also help you move the bike around and keep you out of trouble at times.  Work on your hamstrings too--they work super hard in a downhill race

4.  Be able to handle your bike when you are not on it.  Not all mountains have lift trays for your bike, and even when they do, you have to put it on!  Get used to maneuvering your big bike around and lifting it up, especially while wearing your helmet and armor.  It can be awkward.  At some mountains you have to carry your bike up on the chair with you--now that is awkward.

5.  Don't be shy!  Say hi to the ladies, introduce yourself.  There is such a small group of ladies who race downhill and we love to see new faces.  We are competitive, but not to the point of being unfriendly.  We want to help each other be the best we can be even if that means we get beat.  Having competition helps motivate us, so we are glad to see newbies on the mountain.  Many women get into this sport with their men and they will often ride with each other, but if you are not with your man and want someone to ride with we will be glad to ride with you, show you the ropes, and help make your experience a great one.
 

My 2nd downhill race--2012.  Good numbers for the ladies, a few have become very good friends.

6.  Get comfortable in a crowd.  In my experience, practice is one of the most intimidating parts of downhill racing, especially when you are just starting out.  There you are, pretty new at this whole gravity thing, trying to negotiate a course you've never ridden, and suddenly 5 pro guys are on your tail wanting to pass.  You get nervous, you pull off to the side.  Then you find it impossible to find a window where someone isn't blasting down the trail.  It's scary to have to stop and get back on your bike on steep and technical terrain.  Try to find an easy spot to stop.  Keep your head in practice and don't worry too much about who is behind you.  Try to hold your line until you feel safe pulling off the trail.  You are in front so you have the right of way.  Before you get out to race try getting some friends together and practice riding in a group with people passing you.  If you have raced XC before you should be pretty used to this. 

7.  Don't worry about speed.  For your first few races, focus on the experience you are gaining.  You may naturally be a faster rider and you might be surprised at how you compare to the other riders in your class, but you may not be, so don't worry about the speed yet.  Set a goal to get down the mountain safely and smoothly and you will be surprised at how much skill you gain from doing just that.  More skill will eventually translate into more speed, but be patient.  Adding more speed before more skill is a recipe for disaster.  And we don't want disaster, we want fun!  My goal for my first few downhill races was just to get to the bottom without coming off my bike.  In my very first race on that all mountain bike I had the overall slowest time of the day.  I ended up doing quite well in my second race, but that was a full year later and I had a lot more experience riding steep terrain by then.

8.  You will need to pedal.   Don't be fooled, the mountain is not going to give you all the momentum you need.  Those really fast guys and gals, they pedal their asses off.  I won't lie, I am lazy and if there is a flat spot on course, I would rather sit than pedal.  Riding steep and technical terrain takes a surprising amount of energy and the last thing you want to do when it levels off is pedal, but you may need to.  A 6 minute downhill run will have you as tired as a 5 mile XC race loop.  You want to be in decent aerobic condition for two days of practice/racing. 

9.  Remember to Breathe.   When you are waiting in the start box, try to meditate a bit.  Focus on your breath and don't think about the course.  You've ridden it a dozen times and twice that many in your sleep.  Negotiate that when it comes.  In the minute you have before the timer beeps, look out at the view, breathe into your diaphragm even and steady and fill your body with oxygen to power you through your run.  Even once you are out of the start, focus on your breath for at least the first few seconds of your run.  I have found that this sets you up to be relaxed and less out of breath on course.  Your muscles won't lock up, you will flow better, your brain won't shut down from lack of oxygen because your forgot to breathe.  When it comes time to pedal you won't be gasping for air and wanting to stop.  Downhill riding is intense and filled with adrenaline, but keeping your breathing as steady and calm as you can will bring you the flow which makes the experience the amazing thing it is meant to be.

You will often have gorgeous views from the start box, look out over the world and breathe!

10.  Savor the Solitude.  On your race run, you will be alone on the course.  This is not the mob of XC or CX racing.  This is your moment, relish in the silence and solitude.  Trust your bike, it is meant to do this.  Be at one with the mountain and it will show you the way.  There will be spectators, some of them encouraging you when you are doubting yourself, listen to them, you do "got this".  Don't let the hecklers make you nervous,  most of them wouldn't even dream of doing what you are doing, even your worst run is a good run.  You learn something from every experience.  You are pushing your limits and chasing a dream, ignore the hecklers, embrace the wildness of it all and flow like a raging torrent of water to the finish line.  And when you get there, party.  You did it.