SLOW IS SMOOTH, SMOOTH IS FAST!

Riders, do you want to progress more efficiently?
Coaches, do you want to be better riders?
 
In this blog, we unpack the saying “slow is smooth and smooth is fast” in the context of coaching and riding to unlock some ideas to improve performance.

The saying “Slow is smooth, and smooth is fast” may sound counterintuitive at first, especially when applied to mountain biking. But when you break it down, it’s a mindset that can transform your riding and racing experience.

GSMBC President & Education Director, Paul Howard, racing at Crankworx Whistler

Understanding the Concept

The phrase slow is smooth, smooth is fast is often used in the military, where precision and deliberate action are often prioritized over rushing through tasks. In a biking context, this philosophy applies perfectly: riding too aggressively can lead to mistakes, while a calm and controlled approach often results in faster overall times.

Racing with Control

Many racers experience the temptation to push at 100% effort, believing that maximum speed equals the best result. However, riding at your absolute limit reduces your margin for error. Tiny mistakes accumulate, leading to crashes or slower sections.

A smarter approach is to ride within your bandwidth — operating at around 80-90% of your maximum speed. This allows room for quick adjustments, clean cornering, and efficient decision-making. Riders often find their actual race times improve when they focus on smoothness rather than sheer speed.

Pushing Towards 100%

Over time, as riders gain more experience and refine their skills, they can gradually push closer to 100% effort without compromising their smoothness. This progression allows them to ride faster while maintaining control. However, this level of performance is often reserved for the most experienced riders, such as World Cup racers, who have spent years honing their skills.

For most amateur and newer racers, the key to success lies in finding the “sweet spot” — the balance between effort and speed that allows you to ride fast but still maintain control. It’s about learning how to race smart by focusing on smoothness first. The goal isn’t to go as fast as possible, but to go as fast as possible without increasing the risk of mistakes or crashes. For those just starting out or still developing their skills, reducing the likelihood of crashes and gaining confidence is often the biggest achievement.

Practicing Smoothness

A useful training exercise is to ride a familiar section of trail at different intensity levels. Try one run at race pace (90-100%), then progressively lower your effort to 80% and 70%. Often, riders find their times are remarkably similar across all attempts, highlighting how less effort can sometimes yield comparable or even faster results.

Another approach is to challenge yourself with a “no-pedal” run. By eliminating pedaling, you’re forced to rely on technique, flow, and line choice. This encourages a greater awareness of body positioning, braking, and momentum.

Applying It Beyond Racing

“Slow is smooth, smooth is fast” doesn’t just apply to competitive riders. It’s a powerful mindset for all levels of mountain bikers. Taking time to refine foundational skills, focusing on clean cornering, and practicing with intention will naturally lead to better riding.

Coaches often emphasize deliberate practice. It’s not simply about logging hours on the bike but ensuring those hours are spent with a focus on effective movement. Perfect practice makes perfect progress.

Final Thoughts

Whether you’re chasing podium finishes or simply enjoying weekend rides, embracing the philosophy of slow is smooth, and smooth is fast can elevate your riding experience. The next time you hit the trails, think about finding your flow, refining your technique, and enjoying the ride. You might just discover that a little less haste leads to a lot more speed. Over time, with consistent practice, you’ll be able to push closer to 100%, but always remember that the fastest riders are those who have mastered the art of riding smoothly.

Keen to learn more, check out our partner podcast Donuts & Bikes: The Mountain Bike Coaching Podcast for the full details and deeper discussion on this topic!

Keen to learn more about advanced coaching, check out our Advanced Coach Flow and Expert Coach courses.

Till next time,

The GSMBC Team