Performance Team – Competitive Mountain Biking

• Sundays 9:30 am -12:00 pm
• Thursdays 6:00 pm - 7:30pm

Options for additional rides will be discussed

Rainy Days - options for indoor spin classes or equipment care & maintenance

XC Bragg Performance MTB Team - Tier 2

The goal for the athletes in Tier 2 is to help the athletes achieve their maximum potential at a provincial level, with the intent maximizing their performance at Alberta Cups Events. The program will focus on a race specific training program focused on Zone Training, Improving V02 and Watt Outputs, Race Strategies, and improving the athletes technical abilities.

XC Bragg Performance MTB Team - Tier 1

The goal for athletes in Tier 1 focus on building the skills, fitness and techniques required to race regional fun races "Trailblazers" or Grassroots events, and create a foundation for the athletes to step into our Tier 2 (or other equivalent program). This is to be completed in a supportive environment focused on community, fun, and reaching the athletes maximum potential.

Mountain Bike Safety

Safety Ground Rules

Pre and Post Ride
- Don't ride on roads without a coach
- Stay well away from parked and moving cars
- Ride the stunts in a clockwise direction only
- Stay within site of the meeting place

Lead & Sweep Riders
- The lead rider (should be a coach parent or responsible child)
- Must stop at all trail junctions to regroup.
- Don’t proceed until the next adult has gotten to the junction
- This is very important to ensure that no riders get lost.
- When leading a group call out i.e. "Day O"around corners and blind spots to ensure that other trail users and animals are aware of your approach
- Always have an adult riding sweep -know who is in your group and how many kids - do regular head counts.
- Kids must not take short cuts and must stay with the group. No Exceptions.

Injury & Illness
- If you hurt yourself or don't feel well tell your coach or an adult
- Drink water when you get a chance

Trail Etiquette

- Be aware of other cyclists and stay out of each other’s way
- Don't block trails - don't stop in blind spots, at bottom of hills, at the peak of a climb
- Never leave bikes laying on the trail
- Best place to stop is just past the top of a climb allowing enough room for other riders to group behind you
- Always yield to horses and pedestrians- slow right down or pull over and stop
- Be polite and respectful to other trail users
- Leave plenty of space between you and the rider in front of you. - at least 4 or 5 seconds gap
- Only pass when there is room and it is safe to do so.
- When approaching hikers and bikers from behind notify the riders - "passing on the left" (or right)
- When meeting riders 'head on' both riders should slow down and move to the right to allow space to pass. If not enough space then be prepared to stop and pull off of the trail and yield to the other rider
- Yield to riders going uphill. It is easy to remount your bike when descending as opposed to when you are climbing

Leave No Trace
- Stay on trails- don't cut corners
- Don't skid
- Don't ride when it’s too muddy
- Don't litter
- Don’t frighten or endanger wildlife
- Watch for Wildlife – Bear Safety

Be Good to Your Bike
- Keep your bike clean, lubricated and in good working order
- Never lay your bike down on the drive train side
- Leave other rider’s bikes alone

Enjoy the ride
- This is not a race.
- There are all levels of riders - Don't be discouraged if you can't keep up with everybody
- Challenge yourself - be confident and try things even if they are hard and scary
- You will be amazed at what you are capable of
- Team work - Be supportive and encouraging of other riders "good job" "you can do it"
- Ask questions
- Have fun and try hard

1. Assess the Situation: determine the nature of the emergency and what type of response is required (first aid, search for a lost person, etc.).

2. Develop a Response Plan: based on the nature of the emergency, develop an appropriate response plan (first aid treatment, initiate search, etc.)

3. Call for Assistance: use the two-way radio on channel 2 to call for assistance from one or more of the other XCBC groups.

4. Assume leadership of the group and delegate responsibility: group members should assist in patient care if needed, If needed designate one or two adults to go for help.

5. The group with the victim(s) should:
• Make the victim(s) as comfortable as possible, maintain his/her body temperature and protect the victim from the elements.
• A trained first aider should be with the victim at all times.
• Children should never be left unattended
• Give the other group members something to do to get their minds off the situation

If Emergency Medical Services is required designate one adult to call 911.

Provide the following details to emergency responders:

• Details of emergency
• Your location
• Assistance required

Designate one person to go to trail head to meet EMS.

If necessary use the Emergency Contact List to call the contact person of the injured person.