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How to Survive a Bicycle Crash like a Pro
Whether you are a first time racer or an experienced racer, you will find that you might have a bike crash this year. It is really nothing to be scared of if you follow the simple guidelines of what to do when it comes time to hit the pavement.
1. Buy yourself a Yoga video and do a light Yoga workout once a week. This will increase your flexibility and body control. Add the workout to your rest day, and make sure it is a light workout. You might end up with sore hamstrings but give it some time, - your muscles will build up. Just remember to keep it light.
2. Buy yourself a set of rollers. This will help you learn to ride in a straight line in the field. If you are a new racer it is imperative that you get a set immediately. Rollers also help you smooth out your pedaling stroke. It was a common practice on the national team to ride the rollers for 30 minutes in the evening to flush out the legs. You would see many dedicated members riding at night. Once you get a set you should apply tape to the center of the front roller. Make a target of about 6 inches or less and aim to stay between the lines. This will give your mind something to do and teach your body to ride in a straight line. Also, if you want to shoot for a couple of roller tricks to try at your own risk here they are:
· Ride 55mph plus
· Ride with no hands
· Ride with one foot clipped in
· Ride with one foot clipped in and no hands
· Stand up while riding
· Ride off the rollers onto the ground
(Editor’s Note: RaceListings.com does not endorse any of the above. Safety first!)
I always said the second you can ride rollers with no hands and one foot clipped in, you are ready to become a Pro and ride in a Pro field. Christian VandeVelde showed me this trick to my amazement and years later I finally could also do it. Keep in mind the first time he tried it he ended up in the hospital getting stitches so it is extremely dangerous and attempt it at your own risk. For me it was a big confidence builder. But as a reminder you should wear a helmet, and put pads down all around you to avoid injury. Attempt only at your own risk. Don’t sue me, I am just trying to help. : )
(Editor’s Note: We told you so!)
3. Go to a swimming pool with a diving board and practice doing flips. You should be able to do a forward flip, with complete rotation, tucked in a ball. You must master the forward flip with your knees to your chest, and head tucked down. Also, run off the board and imagine you are in a bike race, and with all the angles of a crash, ball up to save yourself.
4. Ok here it is. You are in a race and here are the tips that are going to save your butt. Remember the first thing on your mind when you are about to crash is to put your chin down towards your neck, and put your arms behind your head with your elbows guarding your face and TUCK! That is the only thing you should be thinking - tuck, tuck, tuck. Don’t stick your arm out even if it is 5mph fall. You need to ball up and tuck. Sticking your arm out is how you break your collarbone. So here is your checklist of crashing like a Pro:
· Always leave an escape route in the pack
· Don’t overlap wheels
· On a down hill leave twice the distance
· In the rain leave twice the distance
· If you are about to fly off a cliff, try to slide out by getting as low as possible and begin to tuck. Fall low and keep leaning into the turn and this will keep you from going airborne.
· Always look in front of the rider in front of you. Lots of times I see the pot hole before the rider in front of me does. You should never be caught off guard.
· Be extremely careful when you are riding over cattle guards. Out West there are many and sometimes they suck your front wheel in and this can kill you. So when you see a cattle guard it is time to really pay attention to the seams.
· Always stay focused.
· During a stage race allow extra room during the later stages. You lose hand and eye coordination as you get fatigued.
· While in a feed zone grab your feed bag straps at its lowest point, and never grab a feed if your are going over 25 mph. This can make you crash. Stick to taking single water bottles.
· If you ever are nervous, just give yourself space in the field until the field has relaxed and you feel better. Then move up and get into the action.
· When training always hug the outside of the road, never ride in the middle of the road. Ride single file.
· Always wear a helmet
· Always check your bike for cracks and make sure your stem bolts are greased.
· Always hold the bars with a firm grip, never just set your hands on the bars with no grip.
· Tuck
· Tuck
· Tuck
I hope all of this helps you. Don’t be afraid to crash, just be prepared. Like Pro rider Justin Spinelli always says, “You don’t plan to fail, you fail to plan.”
Best Wishes,
Matt
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