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6 min read<\/p>\n6 min read<\/p>\n
When I set out for my first outdoor ride<\/a> of the season back in May, I had little to no expectations. For all I cared, I could\u2019ve toppled over right then and there and I would\u2019ve gone back home to my comfort zone: riding my bike on the indoor trainer<\/a>. But I didn\u2019t fall over after the first pedal stroke<\/a>, or the next one, or the next. Instead, I was cruising down the bike path enjoying the light breeze.<\/p>\n I previously shied away from riding outdoors because I was never formally taught how to ride a bike<\/a> as a young girl, although many people tried to teach me… and failed. I was eventually labeled unteachable, and it wasn\u2019t until I decided to take matters into my own hands that I learned how to ride. Since then, though, I\u2019ve been self conscious about cycling beyond the four walls of my house\u2014especially gaining speed<\/a> on the roads.<\/p>\n So even though I enjoyed that May ride, soon after, my intrusive thoughts started to settle in, telling me I was going too fast and losing control. I thought to myself: There\u2019s no way I could actually reach the speeds<\/a> I hit on my indoor trainer while riding outdoors. I realized I had a fear of riding fast and I needed to conquer it to build my confidence on the bike.<\/p>\n Riding too fast is a fear that even limits some of the most advanced riders, says Ryan Thomas<\/a>, head coach at Road Cycling Academy. For example, \u201cthere\u2019s a classic video of Thomas Pidcock<\/a> going down one of the descents [during the Tour de France<\/a>] and he is overtaking a lot of riders. The only thing that\u2019s different there is he doesn\u2019t have any fear,\u201d Thomas says. Meanwhile, I clenched up just watching him.<\/p>\n Although my chances of becoming a skillful professional road cyclist, such as Pidcock, are obviously very slim, with these tips I was able to unlock a more fearless mindset and catch faster speeds\u2014and you can too.<\/p>\n 8 Tips for Conquering Your Fear of Riding Fast1. Develop Control<\/p>\n \u201cYou need to realize that fear is just negative thinking. It\u2019s not real,\u201d says Jakub Novak<\/a>, cycling coach at Pro Cycling Coaching, who recommends you overcome your fears by riding more and dedicating at least one day a week to improve your technical skills<\/a>.<\/p>\n One skill you can start with: Cornering<\/a> and doing it at a speed that feels comfortable.<\/p>\n To get better at cornering, keep a few of Novak\u2019s tips in mind, which apply no matter how fast or slow you\u2019re going:<\/p>\n Turn wide, cut the corner at the apex, and then go wide again (but stay on your side of the road)Keep your inside pedal up and outside pedal downUse both brakes at the same time and apply slightly more force on the rear brakeTransfer your weight to the back of the bike so you can decrease your chances of falling over the front wheel<\/p>\n You can also add riding single-handed, with no hands<\/a>, and track stands<\/a> (a more advanced skill) to your to-do list if you really want to gain confidence in bike handling. Just make sure you feel comfortable riding at slower speeds and maneuvering the bike before you take your hands off, says Thomas.<\/p>\n You can also practice riding in between zig-zagged cones positioned a few feet apart, Thomas suggests. \u201cSeems simple, but when done right and with progressions\u2014tighter corners and more speed\u2014it can be a really effective way of fine-tuning those balance<\/a> and cornering skills,\u201d he explains.<\/p>\n 2. Re-Adjust and Relax<\/p>\n In general, you want to make sure you\u2019re riding relaxed and positioned on the bike correctly\u2014no matter what speed you\u2019re riding. That means head up, elbows bent, legs relaxed, holding the handlebars with a firm yet relaxed grip with your fingers on the brakes<\/a>.<\/p>\n \u201cYou always want to have your fingers on the brakes, especially when you\u2019re going fast because crashing can happen at any time. It doesn\u2019t matter what speed you\u2019re going and often the small [crashes] are worse,\u201d says Thomas. If you have your fingers on the brakes, as opposed to riding with your hands on the hoods, you\u2019ll be able to react faster if need be.<\/p>\n If you tend to grip<\/a> the handlebars really tight when riding downhill<\/a>, try doing the opposite, especially while mountain biking<\/a>. Keep your upper body and grip relaxed to allow the bike to maneuver more freely, as opposed to tightly gripping the handlebar which can slow you down or even stop the bike, Thomas explains.<\/p>\n 3. Shift Your Weight <\/p>\n Oftentimes, the fear of riding fast can cause you to tense up and lead to you place more of your weight on your front wheel. But when you\u2019re kicking up speed, you actually want to shift your weight to the back of the bike for more control in case you have to react quickly to something that comes up on the road, says Thomas.<\/p>\n Also, shifting your weight allows for more control over the bike as you pick up speed because if you put too much weigh on front wheel it can get wobbly, he adds.<\/p>\n 4. Look in Front of You, Not Down<\/p>\n If you\u2019re afraid of riding fast, you might be tempted to look down at your bike computer<\/a> to check your speed, but keep looking ahead (that holds true for any speed you\u2019re riding).<\/p>\n If you\u2019re looking down, you\u2019re not seeing the whole picture, like a corner coming up or cars approaching, Thomas says.<\/p>\n 5. Improve Your Cadence<\/p>\n Low and high cadence drills<\/a> can help you build the strength and confidence you need to go faster on the bike. These drills help improve your mind-body connection<\/a> by bringing your focus to your pedal stroke so you better understand what it takes for you to cycle faster versus slower.<\/p>\n Novak recommends this drill for beginners:<\/p>\n Warmup: 15-20 minutes at an easy pace10 minutes: targeting 55-65 rpm (low cadence) 10 minutes: targeting 100-110 rpm (high cadence) Cooldown: 15-20 minutes at an easy pace6. Slowly Improve Your FTP<\/p>\n The best workouts for improving your functional threshold power<\/a>, a.k.a, your FTP, are the ones practiced at or above your threshold<\/a> which is 84 to 94 percent of your maximum heart rate<\/a> or 91 to 105 percent of your FTP, says Novak.<\/p>\n You can practice these workouts on flats or hills and they can help you build strength and speed, Novak says:<\/p>\n Start with a 5-minute hill<\/a> in your areaClimb it 3-4 times at 90% of your max heart rate or 7-8 out of 10 on a rate of perceived exertion (RPE) scale Approach the downhill at a comfortable speed and make sure you stay on your side of the roadRepeat and pick up speed slowly until you feel more and more comfortable7. Go for a Long Ride<\/p>\n The more you ride, the more comfortable you\u2019ll get and the faster you\u2019ll become. This is why Novak recommends riders dedicate at least one day a week to ride at a comfortable and steady pace<\/a> for one to three hours.<\/p>\n A long ride can help you build endurance<\/a> and improve your overall fitness by enhancing your aerobic capacity and improving muscle efficiency, Novak adds. This helps you improve your fitness so you have the power<\/a> to go faster, too.<\/p>\n 8. Join a Group Ride<\/p>\n Riding fast in a group may sound intimidating, but making room for a group ride<\/a> on your weekly schedule gives you the opportunity to follow others through higher speeds and have someone to follow to improve cornering, Novak says. The key is finding a group that has a similar fitness level as you so you feel comfortable keeping up with everyone.<\/p>\n 9. Shift Your Focus<\/p>\n If you want to conquer your fear of riding fast, then you need to work on shifting your mindset, especially in the moment. Instead of thinking about how fast<\/a> you\u2019re riding, focus on your technique. For me, this meant focusing on things like stopping as I approached a traffic light or switching gears when approaching hills.<\/p>\n You can also focus on your breathing<\/a> to help calm your nerves. Novak suggests box breathing in particular: Inhale for four seconds, hold for four seconds, exhale for four more seconds, and then hold again for four seconds. Try this technique on a flat road.
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