Preparing for a practice ride with the team

A practice ride with the Veloraptors is more than just time on the bike. As part of the National Interscholastic Cycling Association and the New Jersey Interscholastic Cycling League, our team follows the NICA model of safe, inclusive, and development-focused youth mountain biking.

Practices are designed to help student-athletes in grades 5–12 build skills, fitness, and confidence while learning to ride responsibly on the trails. Preparing properly helps riders get the most out of each practice and keeps everyone safe and ready to ride.

Below is a simple guide to help riders and families prepare for a successful Veloraptors practice.

1. Check Your Bike Before You Arrive

Before every practice, riders should do a quick ABC safety check, a standard routine used in youth cycling programs.

A – Air
Make sure both tires are properly inflated and free of damage.

B – Brakes
Squeeze both brake levers. They should engage firmly and stop the wheels without touching the handlebar.

C – Chain and Cranks
Spin the pedals to ensure the chain moves smoothly and the drivetrain shifts properly.

Also check that:

• Wheels are secure

• The seat is properly tightened

• Nothing is loose or rattling

A quick bike check prevents trail-side mechanical issues and keeps the group moving smoothly.

2. Wear the Right Gear

Safety and comfort start with proper equipment.

Every rider must bring:

• A properly fitted helmet (required at all times when riding)

• Mountain biking gloves (recommended)

• Closed-toe shoes suitable for biking

• Eye protection such as sunglasses or riding glasses

Weather can change quickly, especially during spring and fall practices in New Jersey. Riders should check the forecast and dress accordingly.

Helpful clothing layers include:

• Moisture-wicking base layer

• Lightweight riding jersey

• Windbreaker or light jacket for cooler days

• Warm gloves or arm warmers in colder weather

The goal is to stay comfortable while riding so riders can focus on learning and having fun.

3. Bring Water and Nutrition

Mountain biking uses a lot of energy, and riders should arrive ready to fuel their bodies.

Each rider should bring:

• A full water bottle or hydration pack

• A small snack, especially for longer practices

Good snack options include:

• Bananas

• Energy bars

• Trail mix

• Peanut butter sandwiches

Eating a light meal or snack about 1–2 hours before practice helps riders maintain energy throughout the ride.

4. Carry the Basics for the Trail

As riders gain experience, learning basic self-sufficiency is part of the sport.

For most practices, riders should carry:

• Spare tube

• Tire levers

• Small multi-tool

• Mini pump or CO₂ inflator

Many riders store these in a saddle bag or small riding pack. Coaches also carry tools and supplies, but learning to handle basic repairs is an important skill for developing mountain bikers.

5. Arrive Early and Ready

Being prepared before practice begins helps the entire team.

Riders should aim to arrive:

• 10–15 minutes before practice

• Fully dressed and ready to ride

• With bikes already checked

Coaches will often start with:

• Rider check-in

• Safety reminders

• Practice plan overview

• Group warm-up

Starting together helps ensure everyone understands the ride goals and safety expectations.

6. Follow the NICA Ride Smart Principles

NICA emphasizes safe and responsible riding through its Ride Smart philosophy.

During practice, riders should remember to:

• Ride within their ability level

• Maintain safe spacing on the trail

• Communicate with teammates and coaches

• Respect other trail users

• Follow the guidance of coaches

Practices are structured so riders can build skills progressively, from basic bike handling to more advanced trail techniques.

7. Be Ready to Learn and Have Fun

Most importantly, riders should come ready to learn.

Veloraptors practices focus on:

• Bike handling skills

• Trail awareness

• Climbing and descending techniques

• Endurance and fitness

• Teamwork and sportsmanship

Whether a rider is brand new to mountain biking or preparing for a race in the NJ NICA league, every practice is an opportunity to grow.

See You on the Trail

Mountain biking is one of the most rewarding sports a young athlete can experience. With the right preparation, riders can focus on improving their skills, supporting their teammates, and enjoying the incredible trails we have across New Jersey.

We look forward to seeing our Veloraptors riders ready, prepared, and excited to ride.