Trail technique - Body Positioning + Pumping

What’s inside this week:
1. Feeling left behind on the trails? Get up to speed with better riding techniques.
2. Gadget of the week, a staple in the newsletter.
3. Shorts - Daily or seasonal trail passes, we look at local passes.

Master the Fundamentals: Level Up Your MTB Skills

For me, mountain biking is all about having fun—like jazz, the better your technique, the more you can express yourself on the trail. Refining your skills are key to stay safe and ride new terrain with confidence.

Ina previous newsletter we covered Trail Selection and Looking ahead, the first two of the 7 skills I believe are essential to keep your progression rolling. Today we will unpack Body Positioning and Pumping:

1. Trail Selection

2. Looking Ahead

3. Body Positioning

4. Pumping

5. Braking

6. Cornering

7. Using your dropper post

MTB Body Position: Ride Loose, Look Cool, and Stay Upright

In mountain biking, your body position is the difference between smooth sailing and sudden close encounters with the dirt. The neutral riding position—aka the "ready for anything" stance—keeps you balanced, in control, and ready to handle whatever rocks, roots, or drops the trail throws at you. Here’s how to nail it:

Key Ingredients of the Perfect MTB Stance

• Centralized Weight: Your weight should hover right over the bottom bracket, like a ninja in perfect balance. Think "ready to pounce"—not slouched or stiff.

• Bent Knees: Keep your knees slightly bent, like shock absorbers on full duty. It’s the secret sauce for soaking up bumps without bouncing around like popcorn.

• Bent Elbows: Your elbows? They’re your mini suspension system. A slight bend lets you steer, absorb impacts, and stay loose when the trail gets rowdy.

• Hips Back: Imagine your hips slightly hovering back over the saddle—this keeps you balanced and prevents you from lunging forward like you’re reaching for a finish line.

• Relaxed Shoulders: Keep those shoulders down and chill. If they’re hunched up near your ears, you’re doing it wrong. Stay loose; tension wastes energy.

• Eyes Up: Always look ahead, not down. Head up, chin lifted, and eyes scanning the trail like a pro eagle spotting the next line. Where you look is where you’ll go.

  

  Image: Pinkbike

Adapting Your Position for Trail Challenges

• Climbing: Seated - Lean slightly forward into the handlebars to keep the front wheel grounded and drive power into the pedals. Channel your inner mountain goat—compact and focused.

  

  Image: GMBN

• Downhill: Standing - Slide those hips back toward the rear wheel, arms stretched and ready to soak up hits. Think "skiing the slopes"—balanced, weight low, and ready to react.

  

  Image: GMBN

• Cornering: Standing or seated: Drop your weight to the inside pedal (down and forward) while leaning into the turn. Stay low and centered—this isn’t time for upright tea-sipping posture.

  

  Image: Pinkbike

Why It Matters

Good body position isn’t just about looking cool (though you will). It’s about control, balance, and confidence. It helps you ride smoother, stay safer, and handle gnarly terrain like a seasoned shredder. So remember: Stay loose, eyes up, and let the bike do its thing while you flow.

Mastering the Art of Pumping: Generate Speed Without Pedalling

Pumping is one of those MTB skills that makes you look like a trail magician—effortlessly building speed without turning the pedals. It's all about using your body and bike to harness the trail’s natural energy, turning rollers, dips, and transitions into free momentum. Perfect for flow trails, jump lines, or any undulating terrain, a good pumping technique saves energy, boosts speed, and makes riding way more fun. Here's how to master it:

What is Pumping?

Think of pumping as a rhythmic push-and-pull dance with the trail. You press into dips and rollers to create downward force, which translates into forward momentum. Instead of passively riding the trail, you’re actively working with it, squeezing out free speed.

Five key Steps to Perfect Pumping

1. The Neutral Start
   Start in the neutral riding position—knees and elbows bent, weight centred, and ready to move. This is your “base stance,” so you can react to every rise and fall in the trail.

   

   Knees and elbows bent, balanced attack position - see the MTB stance discussed above.
   Image: GMBN

2. Absorb the Climb (Up the Roller)
   As you approach the face of a roller or bump, unweight the bike by extending your arms and legs slightly—almost like you’re lifting yourself over the rise. This keeps your momentum smooth and stops you from losing speed.

3. Push into the Dip (Down the Roller)
   Here’s where the magic happens: as your front wheel starts to descend the backside of the roller, push your weight down into the bike. Drive your arms and legs into the bike and trail, compressing your body like a spring. This downward force creates momentum and propels you forward.

   

   Unweight, anticipate the bump and keep momentum on the up, then push your front wheel down on the back of the roller.
   Image: Bikeradar.

   Timing is Everything
   The trick to pumping isn’t brute force; it’s all about timing. Push at the exact moment you’re heading into the downside of a roller or dip to maximize speed. Get it wrong, and you’ll feel like you’re stalling—like a bad dancer missing the beat.

4. Stay Smooth and Fluid
   Don’t fight the bike. Let it move beneath you as you push and pull with the trail’s contours. The smoother you are, the more speed you’ll build.

   

   Flow.

Where to Practice

Find a flow trail, pump track, or even a mellow section of trail with small rollers and bumps. Start slow and focus on your timing—pushing down into the backside of each roller. Once you get the rhythm, you’ll start gliding along the trail like you’ve got an invisible motor.

Why Pumping Matters

Pumping isn’t just about free speed; it’s about efficiency and control. Mastering this skill will save your legs on long rides, help you fly through flowy trails, and set you up for bigger skills like jumping. Plus, it feels downright amazing—like you’re surfing the trail.

So, get out there, find your rhythm, and pump it up! Your pedalling legs will thank you later. 🚵‍♂️

If you have any specific questions or comments, or tried the techniques and have feedback, please let me know!

“Gadget” of the week: Trailside repair stand…

I’ve had plenty of rides where I leave the parking lot only to realize that I should have checked something on my bike or have to adjust the gears. If you ride near trees, you have your pick of trailside stands, pick a horizontal branch, around 1,2-2m off the ground, and hang your bike from the saddle’s nose. And voila.

Q. Trail Permits - should you pay per ride, buy a local or regional permit, or flesh out for something like Lourensford? This is very regional, so sorry international or even upcountry readers.

A.
Single-Day Trail Passes (R60 - R100):
Single-day passes are perfect for riders who want flexibility and variety. At an affordable price, they allow you to ride when you feel like it without committing to a full year. For occasional riders, weekend warriors, or out-of-town visitors exploring new trails, this pay-as-you-go model makes financial sense. If you’re only hitting the trails a handful of times a year, buying a day pass at R60 to R100 is far more cost-effective than an annual commitment.

Counter-Argument for Annual or Regional Passes (R1800 - R2250):
For regular riders, a yearly pass is a no-brainer. If you ride more than 18-20 times a year, a local annual trail pass (R1800) pays for itself. A regional pass at R2250 offers even more value, opening up a network of trails for those who like to explore beyond their local stomping grounds. Both options encourage consistent riding, save money over time, and help support trail maintenance—a win-win for riders and trail owners.

*A combination of a local pass and single day passes for other trails may just be the best option for many riders. You can do 4 or 5 rides in different areas or trails that’s not covered as part of your local pass.

Lourensford: 1 Buyer but 4 subs (in total) - Trail Pass System (R14 375 per year):
At R14,375 annually, the Lourensford 4-owner trail pass is targeted at dedicated riders seeking exclusive access to premium trails with fewer riders on them. The system is unnecessarily complicated, and the onus is on the buyer to act as reseller and to manage the lower tier subs, a pain in my opinion. The price reflects limited memberships (100 passes -so max 400 riders), pristine trail conditions, and an “all-access” experience for serious enthusiasts who see MTB not just as recreation but as a lifestyle investment. It’s ideal for those who value exclusivity, consistent riding, and contributing directly to world-class trail development. Also sold out already…

Counter-Argument:
While the premium pass offers exclusivity, its price tag is steep. For many riders, the same trails can be enjoyed at a fraction of the cost with single-day or annual regional passes. Unless you’re riding the trails multiple times a week, the cost per ride can far exceed its value. For the price-conscious, trail access at R1800 to R2250 a year provides more than enough options to explore and enjoy without such a significant financial outlay.

Summary:

• Single-Day Passes: Best for occasional riders or visitors.

• Local/Regional Annual Passes: Perfect for regular riders, offering excellent value.

• Lourensford 4-Owner System: A premium option for serious riders who prioritize exclusivity and trail investment.

Choosing the right pass depends on how often you ride, your budget, and how much value you place on trail access versus exclusivity.

About the author:
Hello, I’m Francoin, an Industrial Designer in the cycling industry based in Somerset West, South Africa.

Tools, lights, accessories and bicycle design is my daily graft.

This newsletter is to share some of the experience & industry insight that I pick up along the way, with fellow cyclists. If you are new to the sport, or been riding for many years, I plan to give you something of interest in every edition.

Thanks for subscribing and Happy trails!

FV

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