Are your bike handling skills up to scratch?
Are you the sort of rider who thinks that just getting on your bike and riding it up the street, without falling off or colliding with another road user is good enough to be called a proficient cyclist? Think again!
Bike handling is a skill that like all others needs to be practiced. Your certainly would not attempt a 40km time trial or a multi day tour event without regular training. Bike handling should be viewed in the same manner and regular practice is required to ensure that you can handle your bike safely and competently in all manner of situations.
By practising skills and improving agility on the bike your will actually become a stronger, faster and more competent cyclist - a pleasure to partner on the road.
Cycling clubs and organizations at local, state and national level regularly conduct bike handling skill courses, usually associated with a cycling event. Keep an eye out in your information bulletins for the next up-coming bike handling skill event and take advantage of the knowledge and expertise that the instructors can impart to you.
Following are some of the drills you may receive instruction on. You can practice these drills with some of your cycling mates. My suggestion is to find a deserted car park or an industrial area for your practice session. Don't forget your hydration needs and sunscreen - bike handling skill sessions can be hard work in the sun, but can also be a lot of fun!
You can even use these drills as the basis for a competition, awarding points for the most competent cyclist - the winner may be shouted free coffee and cake for a month following the Saturday morning bunch ride. I'd be in that!
I would suggest that a bike handling skill course is not the place to show off your new bike. Take a bike that is tried and true and that you feel comfortable on - dents don't go down well on new carbon forks or frame.
See how you measure up: -
Follow the leader - one rider leads off around the parking lot and the others follow. There is no need for speed, just dexterity. Impose a speed limit and penalise those who have to put their foot on the ground to balance themselves.
Practice sharp turns, cutting in between obstacles and try to stay as close as possible to each other.
Ankle grabbing - in this drill you need to hold onto your ankle while pedalling. This will improve your centre of gravity. Start by pedalling holding your right calf with your right hand and your left hand in the drops. Then try it on the other side. Then see if you can move your hand to your ankle. Your bike will lean but that's the point - this exercise is designed to keep your centre of gravity in the middle.
Object retrieval - practice picking up your water bottles from the ground. Ride slowly up the bottle and pushing your bike away from the side you are leaning to, bring yourself low enough to the ground so you can retrieve the bottle. You can then move onto to picking the bottle up and putting it down in a designated spot.
Look back - a basic skill that may cyclists lack is the ability to look over their shoulder without coming off their line. For this drill pick a partner who is roughly the same size. Start by riding a length of your practice area with your right hand on your partner's shoulder, looking over your right shoulder. Don't be afraid to lean on your partner. Once you have mastered this look over the other shoulder. Try to really turn around and look behind you while maintaining a straight line.
Elbow bumping - In this drill you make some light contact with your partner. With your hands in the drops to prevent your handlebars from hooking (always protect your handlebars when riding in a tight pack), stick your elbows out and ride the length of your practice area knocking elbows. You can use your elbows as bumpers letting them absorb the impact.
Shoulder bumping and leaning - (think Robbie McEwan in a sprint finish at the Tour d' France without the speed!) Once you are comfortable with elbow touching, you can practice making direct contact with your shoulders. Once again keep your hands in the drops to protect your handlebars. Try to stay shoulder to shoulder and progressively increase the strength as well ass the length of the impact. Practice leaning into each other and holding the lean for a few seconds.
The takeaway lesson from this is that if you are ever bumped in the pack you should instinctively lean into the impact and not away from it.
The slow race - all riders should line up as if at the start of a race. Mark a finish line about 20 metres away and using balance and steering each rider will attempt to ride as slowly as possible without falling over. The last rider to cross the line is the winner. If they clip out, ride backwards or crash they are out of the race.
This is just a small selection of bike handling drills - if you would like to contribute any other drills for a follow up article next month, please send them into customerservice@shespoke.com.au and I will include them.
Happy cycle drills!
Liz
Reference: www.liquidfitness.com