FAQ
FREQUENTLY ASKED QUESTIONS
About the Team
Contra Costa Composite (CCC) is a team of high school and middle school students who love to ride, race, and explore by mountain bike. Our team consists of kids who live in and attend public and private high schools and middle schools in Contra Costa County.
CCC is in the East Bay Division of the NorCal Interscholastic Cycling League. Teams throughout Northern California—from Eureka to San Luis Obispo—participate in the league and are divided into 4 regional divisions. The NorCal league began in 2001 with a mission to build strong bodies, minds, character, and community through the inclusive sport of interscholastic cycling. You can learn more about the NorCal League at www.norcalmtb.org.
NorCal was the original high school mountain league and today is one of 29 leagues across the country in the National Interscholastic Cycling Association (NICA). Founded in 2009, NICA develops interscholastic mountain biking programs for student-athletes across the United States and provides extensive training to certify coaches as well as organizational infrastructure, national sponsors, and equipment discounts. You can learn more about NICA at www.nationalmtb.org.
A great resource for learning more about high school mountain biking is “Single Track High,” a short film featuring student-athletes from the NorCal League. The film is available free on Pink Bike at https://www.pinkbike.com/news/singletrack-high-video-2014.html.
A composite team is one comprised of students from several schools that don’t have a school-supported team. Riders on CCC attend different schools in Contra Costa County, including Acalanes, Berean Christian, De La Salle, Las Lomas, Miramonte, North Gate, Orinda Intermediate, Stanley, and Ygnacio Valley.
NICA NorCal mountain bike teams are clubs rather than school-sponsored letter sports. High school and middle school mountain biking are no-cut sports, everyone rides.
The season is about 6 months long. It begins with weeknight and weekend practices in December. A series of weekend races begin in February and continue through the season, which ends in May. Before the start of the season, the team holds a series of fun rides that are open to new and returning riders.
We do some trail work each season to keep the trails in shape and make them better, and sometimes even help build new ones. You can learn more about the NorCal League Teen Trail Corps program at https://www.norcalmtb.org/norcal-teen-trail-corps/.
We also have other team events like pizza night, a Mother's Day ride, an end-of-season party, and for some races, we camp together at or near the race venue.
The two basic fees for riding and racing with CCC are:
- $90 Registration fee paid to NICA/NorCal League
- $235 fee* paid to CCC MTB to fund team operating expenses and equipment.
The other costs for riding and racing with CCC are:
- Team kit (the uniform for racing), which includes, at minimum, a jersey and bib shorts. Some riders elect to purchase additional kit items. The cost of the minimum kit is approximately $200.
- Registration for races. Race registration is $50 per race. Registration for high school riders racing all 5 racers in 2022 would be $250. Registration for middle school riders racing all 3 races in 2022 would be $150.
- Equipment, including a bike and a helmet. For more information about equipment, see the equipment section of this FAQ.
- Travel costs to and from weekend races. Camping or other overnight lodging arrangements may be needed or preferred for some races.
The NorCal League does have a scholarship program to assist some student-athletes with participating in the program. You can learn more about the scholarship program at https://www.norcalmtb.org/scholarships/
*early registration price.
Any high school or middle school student who lives in Contra Costa County and does NOT have a NorCal League team at their high school or middle school can join CCC. If you’re not sure if your school has a team, you can visit the NorCal League page at https://www.norcalmtb.org/teams/ and use the “Find a Team Near You” map or contact the NorCal League at https://www.norcalmtb.org/about/#contact.
Not at all. Girls are welcome and encouraged to join the team for riders and races. The NorCal League GRiT Program—it stands for Girls Riding Together—is part of NICA’s national initiative to recruit and retain more female student-athletes and coaches. NorCal GRiT provides a space for female student-athletes and coaches to enjoy the sport of mountain biking through mountain bike riding, racing, camps, and other events and activities in a way that is different from participating with their male counterparts.
The goal of the NorCal GRiT program is to grow and sustain female participation in the sport of mountain biking, with the goal of 50% female participation. You can learn more about the NorCal League GRiT Program at https://www.norcalmtb.org/grit/.
Absolutely! In the fall, before our season begins, CCC hosts a series of fun rides that are open to new and returning riders. These are great opportunities for riders who are interested in the team to learn what our rides are like, ask questions, and meet other riders. To join a fun ride, you’ll need to complete and sign a waiver. If you’d like to be notified about our next fun ride, sign up to receive updates from our coaches.
Please fill out the contact us form at the bottom of this page and one of the coaches will reach out to you.
If you decide to join the team then you’ll receive:
- A link to register and pay your registration fee at the NICA/NorCal League PitZone site
- Information about how to pay your team fee.
- Details about how and when to order your team kit from our kit sponsor
- An invitation to enroll in TeamSnap, so you can access dates, times, and locations of upcoming team rides, races, and other team events.
No student-athlete is allowed to ride along with the team without completing all the necessary paperwork, including a completed Liability Form and Medical Release. There are no exceptions.
Getting involved with the team is one of the most fulfilling parts of this sport for any family. Parent and guardian involvement is expected and encouraged. There are many opportunities to get involved with the team on multiple levels. This allows parents and guardians to stay connected to their kid’s athletic pursuits while interacting with many other like-minded parents. Parents can become involved by:
- Becoming a licensed coach and riding with the team during team training rides
- Becoming a board member and assisting in making decisions and running the team
- Volunteering in the dozens of positions available during race day (parents and guardians are expected to sign up for at least 1 volunteer shift at a race each season)
- Cheering from the start, finish, and on the course during races
- Providing assistance with your talents that may include videography, photography, team party planning, meal planning, team graphics for kit design, and more!
Have more questions? Please get in touch and one of our coaches will get back to you.
About Our Team Rides
The CCC Team welcomes riders of all levels of riding ability and experience. Anyone who knows how to ride a bike can quickly learn the basics of safe mountain biking. Riders will be taught what to bring to be prepared and how to ride safely on the trails and on the surface roads to reach trail networks.
If you are new to the sport and aren’t familiar with or don’t understand something, be sure to ask a coach—there are no questions not worth asking! Many of the CCC coaches have been riding mountain bikes and other bikes for decades.
On team rides, we separate into different ride groups so that riders can train at levels appropriate to their ability and experience. Each group will have a NICA-licensed coach, the coaches have radios to communicate and coordinate with each other, and there is always a ‘sweep’ coach taking up the rear to be sure no rider is left behind.
Mountain biking involves inherent risk, as do all sports. Rider safety is our coach's primary focus. If you are new to mountain biking, forget what you have seen on TV! In cross-country mountain bike races, speeds average 6-12 mph. This is a sport of fitness and skill, not high-speed stunts. Nicks and scrapes are common and riders will occasionally have a cut or bruise, but sprains, concussions, broken bones, and other more serious injuries are rare.
There are CCC team rides on Saturdays from 9 am to Noon during the season, as well as weeknight rides on Tuesdays and Thursdays from 4:30 pm to 6 pm or 6:30 pm depending upon available daylight. Information about the time and location for each team ride is available to CCC team members through TeamSnap. Plan to arrive at the meeting location for any team ride at least 15 minutes before the start time to get your gear set for riding—wheels start rolling at the start time!
Most Saturday rides start and finish at Arbolado Park in Walnut Creek and the team rides from there into the nearby parks, including Diablo Foothills Regional Park, Lime Ridge Open Space, Mount Diablo State Park, or Shell Ride Open Space. On occasion, Saturday rides are held at other area locations such as Briones Regional Park, Crockett Hills Regional Park, Lake Chabot Regional Park, or Rockville Hills Regional Park.
Early season Tuesday and Thursday rides are held indoors on stationary spin bikes. After the time change, Tuesday and Thursday rides are held outdoors at locations such as Briones Regional Park and Diablo Foothills Regional Park.
Ride locations may be changed, or in some situations canceled, due to inclement weather or poor trail conditions. Always check TeamSnap on the day of a ride for the most current information.
CCC follows the NICA and NorCal League guidelines for all team rides. These include the following rules:
- Never take risks. This is the number one rule; athletes that have a risk-taking attitude or are witnessed to take risks will not be tolerated. A risk is defined as willingly attempting anything, which is beyond one’s ability to control safely.
- Always Yield. Even if at times it seems inconvenient. Being sensitive to how others perceive you will assure a positive image for your sport and minimize the restrictions that follow confrontations and negative encounters. Remember that bicycles in the backcountry are a new experience for horses and hikers.
- Pass with Care. Let others know of your presence well in advance. Use a chime or audible greeting to avoid startling others. Be especially careful when passing a horse, as each will react differently; stop and ask the rider for instructions. By asking if the horse is easily spooked, you show an awareness of the rider’s needs. Sometimes it may be necessary to dismount and remove your bike from the trail to allow others to pass.
- Stay on Trails. Riding off-trail damages meadows and other fragile ecosystems. Never cut switchbacks, as this accelerates erosion. Beware the types of soil you are riding on. Never ride on muddy trails and carry your bicycle around muddy spots.
- Ride Only on Authorized Trails. Check with local authorities regarding open trails and conditions, and with landowners regarding private land access. Stay off trails that are closed to bicycles.
- Control your Speed. Safe speed is relative to terrain and your experience as a rider. Be able to stop safely without skidding in the distance that you can see ahead. Approach switchbacks and turns in anticipation of someone coming around the bend.
- Respect Wildlife and Livestock. Do not frighten animals. Close gates as you pass through unless it appears obvious that they have been intentionally left open.
- Do Not Litter. Pack out what you pack in, and if possible, carry out more than your share.
- Plan Ahead. The off-road bicycle will open new horizons to you. Some of these should be approached with respect. If distances are involved, do not travel solo. Expect weather changes. Leave word where you plan to go and when you plan to return.
- Minimize Impact. The practice of minimum impact wilderness use is the philosophy of responsible off-road cyclists. Take only pictures.
The CCC coaches are all volunteers, and many are parents of riders on the team. All coaches complete the required training provided by NICA before leading or assisting with team rides and races. Earning a NICA coaching license requires completing classroom and online education, including safety/risk management, on-the-bike skills training, first aid, concussion protocols, and a background/security check. There are three levels of NICA coaching licenses (L1, L2, L3) that allow coaches to take on varying levels of responsibility and require different levels of training.
Interested in coaching? The team always needs more licensed coaches. If you’re interested, please fill out the form here: https://cccmtb.com/coaches/ and to learn more about the training required please visit the NorCal League coaching page at: https://www.norcalmtb.org/coaches/.
Most of our rides are in local area parks that are centrally located. The team does not provide transportation; our insurance does not allow coaches to transport kids. We do, however, encourage riders and their families to carpool to rides and races when possible and recommend the Park & Ride Lot on Rudgear Road in Walnut Creek as a meeting place.
Have more questions? Please get in touch and one of our coaches will get back to you.
About NorCal League
The NorCal League holds 5 to 6 races for high school riders each season and 3 or more races for middle school riders. Races are held at locations throughout Northern California, with school and composite teams for selected regional divisions participating at each race. You can learn more about the NorCal League race schedule at https://www.norcalmtb.org/races-2/
High school racers compete in 4 racing categories: Varsity, junior varsity, sophomore, and freshman. Middle school racers compete in 3 racing categories: 8th grade, 7th grade, and 6th grade. All categories have separate start times for the boys’ and girls’ fields.
Varsity racers complete 3 laps of a 5-7 mile course. All other high school racers will complete 2 laps of the same course. Middle school racers will complete 1 lap of the course (at some venues, the middle school course may be shortened). The racecourse will be different at each race venue based on the topography and available trails. The time to complete a race will depend upon the course and the speed of the racer. Most high school races can be completed in 60 to 90 minutes and middle school races in 30-60 minutes.
Each racer will be given a Race Plate with a race number the first time they race in a season. The Race Plate has a timing chip on it that is scanned by sensors at the start and finish of the race to record a racer’s finishing time. The Race Plate attaches to the handlebars and racers keep the same Race Plate for every race in the season (don’t lose your Race Plate, replacements cost $20).
Most of the races use a mass start, where every racer in a category starts together. Some races are time trials where each racer starts by themselves and there is a time interval between the start time for each racer (usually between 10 and 30 seconds). In a mass start race, the first rider to complete the course wins. In a time trial, the rider with the fastest time to complete the course wins, regardless of the start order.
Races are always a ton of fun, and they are a bit of a production. The CCC team will have a tent in the Pit Zone with the other teams at the race. On race days, the team tent is the home base for CCC riders, coaches, and families. At the tent, there will be food, hydration, racks for bike storage, rollers to warm up on before races and cool down on after races. Everyone on the team pitches in to bring what we need for race day, set up the tent, break down everything at the end, and take all the equipment back home. Before each race, a CCC board member or parent will send out a call for volunteers, so everyone can sign up to help out.
Races occur throughout a race day and if riders aren’t racing you’ll find them cheering on teammates, helping coaches and parents with handing up water bottles to racers, pre-riding the course with teammates, or on the trainers. The NorCal League always needs volunteers at races to help with course marshaling, directing parking, registration, and other important duties. The league expectation is that every parent or guardian will sign up for a volunteer shift at least one race per season—there will be a NorCal League sign-up before each race on the volunteer page https://www.norcalmtb.org/sign-up-to-volunteer/
Some race venues offer the option to camp on-site or at a nearby campground. There are often food trucks at races, but it’s always smart to check the official NorCal League Race Flyer beforehand to learn the details. At the end of the race day, there’s a podium ceremony to recognize the top placing riders in each category and the top placing teams.
The short film featuring student-athletes from the NorCal League, “Single Track High,” will provide a glimpse into the energy, fun, effort, and community that all converge on a race day.
The film is available free on Pink Bike at https://www.pinkbike.com/news/singletrack-high-video-2014.html.
For more information about races, take a look at the NICA Quick Start Guide to Attending High School Mountain Bike Races (for Parents and Riders) at https://www.nationalmtb.org/wp-content/uploads/NICA-Quick-Start-Guide.pdf.
Have more questions? Please get in touch and one of our coaches will get back to you.
About Equipment for Riders
A mountain bike in safe, working order is essential to participate in CCC. If needed, the team can recommend a local bike shop that can provide mechanical support and resources to make sure your bike is safe and ready to ride. Riders will put lots of mileage on their bike, so it’s important to have a bike reliable enough that you aren't headed to the bike shop for service after every practice.
Yes. You need a helmet in good condition for team rides, for races, and for riding around race venues when you’re not racing (no riders are allowed on bikes at NICA/NorCal League activities without a helmet).
If your helmet has cracks or if you crash and your helmet strikes the ground, you should replace the helmet. Helmets degrade over time and to maximize safety you should replace your helmet approximately every two years. A standard mountain bike helmet—rather than a full-face helmet with a chin guard—is recommended for the cross-country or XC type of riding you’ll experience with CCC.
If you don’t have a bike, the CCC coaches can recommend a local bike shop to you or talk to you about what to look for in a used bike. You can also check out the NorCal League Loaner Bike Program at https://www.norcalmtb.org/loanerbikeprogram/ or the discounts available through the NICA student-athlete benefits at https://www.nationalmtb.org/benefits-backup/.
There are two common types of mountain bikes: full-suspension and hard-tail. For CCC, which is XC-style riding, a “cross-country” or XC-style bike is best in either full-suspension or hard-tail. Downhill, Enduro, Freeride, and Gravity-style mountain bikes will work but are intended for other types of riding.
Both full-suspension and hard-tail bikes will have suspension front forks. The amount of travel in the fork will vary by the type of riding the bike was intended for, with long-travel forks being very bouncy and shorter travel forks being stiffer.
A full-suspension bike has a rear shock (in addition to the suspension front fork), and the frame is made of pieces that move on pivots. Some full-suspension bikes have lots of travel and are meant for going downhill fast, whereas others have short travel and are intended for cross-country use. The faster you go downhill, the more fun a full-suspension bike with lots of travel will be, however, these bikes will also be heavier and require more maintenance (the pivots and rear shock usually need to be serviced once or twice a year).
A hard-tail bike has no rear suspension, only a suspension front fork. Hard-tails will be lighter and climb better than most full-suspension bikes. For cross-country racing, which involves climbing and descending hills, it's hard to beat a hard-tail bike.
Though some older bikes will have rim brakes, almost all modern mountain bikes have disc brakes. Disc brakes provide superior stopping power to rim brakes and are strongly recommended for safety and performance. Disc brakes can be hydraulic or cable-actuated, and either type can work well when properly set up and maintained. Hydraulic disc brakes generally provide a higher level of performance, however, they are typically more expensive and periodically require bleeding of the hydraulic fluid.
Most modern mountain bikes have either 29” or 27.5” wheels. Either wheel size will work for XC riding in general and CCC rides and races in particular. For medium-height and taller kids, 29” wheels can be a good choice, whereas shorter-height kids may be more comfortable on 27.5” wheels.
For both 29” or 27.5” wheels, you can run tubeless or clincher tires. Tubeless tires, which have no inner tube, are less prone to flats, but require more effort to set up (including using tire sealant) and can only be used with wheels designed for tubeless tires. Clincher tires, which have an inner tube, may flat more often than tubeless, but are easy to set up, and can be run on clincher wheels or tubeless wheels.
Before every ride, riders should perform a basic bike check, including the following:
- Tires. Are your tires inflated? Depending on the ride, you may want to run higher or lower tire pressure, but your tires should not be flat.
- Brakes. Does your bike stop quickly and easily? Your brakes should bring the bike (and you) to a full stop. If your brakes are squishy or only slow you down, you may need to replace your brake pads, rotors, or cables and/or bleed your hydraulic brakes.
- Gears. Does your bike shift easily to all gears? If your bike doesn’t shift to some gears or the chain drops off the chainring or cassette when shifting, you may need to adjust the tension in your shift cables using the barrel adjusters or replace the shift cables.
All bikes will need more air in the tires at times, and bikes chains should be cleaned and oiled regularly. Both of these are easy to do yourself and don’t require any special tools.
A well-tuned bike should be almost silent. A noisy bike indicates that something needs adjusting or repair. If your bike makes clicking, rubbing, grinding, or other noises, it’s time to investigate further, and you may need to visit your local bike shop for service.
All bikes will need tune-ups occasionally; the more you ride, the more often your bike will need maintenance. You can expect certain things to wear out and need replacing periodically, such as chains, brake pads, and tires. You can also expect a need for tune-ups or adjustments for suspension, drivetrain, and brakes periodically.
We highly recommend developing a good relationship with your local bike shop and bringing in your bike for service early. For example, bringing your clean bike for service (always wash your bike before you take it to a shop for maintenance) first thing after a race or ride when you noticed a problem is a good idea. By contrast, bringing in your dirty bike the day before a race to a shop you’re visiting for the first time may mean that you won’t have your bike back in time for the race.
For every ride, you should bring:
- A well-maintained mountain bike designed for trails and fire roads
- A certified mountain bike helmet that meets safety requirements
- Proper clothing for potential weather changes, especially an appropriate lightweight rain/ windbreaker jacket. NO COTTON.
- Water, either in a water bottle, or a hydration pack worn as a backpack
- Snacks and nutrition bars, a repair kit, an extra inner tube, and a pump to repair a flat tire
- Gloves are recommended
- A bike bell, to alert other trail users of your presence on the trail
Have more questions? Please get in touch and one of our coaches will get back to you.
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Contact Us
Thank you for stopping by. Our team is FULL for the 2023/24 Season and registration starts back up in October 2024. To learn more about the team please visit our FAQ page. For all other inquiries, please fill out the form below.
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