How to Improve Your Confidence on a Bike

Marc Lindsay.
byMarc Lindsay.
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How to Improve Your Confidence on a Bike

Lots of people arestarting to bikein record numbers. And anyone who has ridden a bike knows there is plenty to worry about. From heavy traffic to high downhill speeds to potholes, knowing what to do and being comfortable in various situations is a must to stay safe.

然而,充满信心需要很多和耐心的练习和耐心。为了帮助打击其中一些恐惧,并学会对自行车获得更多信心,我们与猎人艾伦,首席执行官和创始人谈过Peaks Coaching Group,为他有争议的任何人作出争夺这项运动的一些心理方面的建议。

WHY IT’S IMPORTANT TO RELAX

Overreacting to hazards or constantly worrying something bad is about to happen can put your safety at danger on the road because being tense is the last thing you need.

“缺乏一个人在路上的线路上缺乏信心,”艾伦说。“而不是僵硬,重要的是要学习如何在自行车上放松。软化肩部和胸部并使您的肱三头肌充当减震器将帮助您对可以弹出的场景的数量反应。“

当你紧张或没有信心时,你需要正确地反应,过度转向甚至朝着危险而不是远离它可能发生。这是因为直接关注你不想去的道路的危险物体或区域是违反直觉的。

“艾伦说,”在你想去的地方仰望你想要去的地方,而不是在你面前的危险的东西很重要。““在危险中看起来太紧密地看起来有糟糕的自行车处理和缺乏反应时间。”

OVERCOMING COMMON FEARS

You can improve your confidence and make cycling as fun as it should be. Like anything else, though, it takes practice. Though it might take getting out of your comfort zone, the more you put yourself into any particular scenario, the more comfortable you’ll become.

“你不只是在你开始打字的第一周打字在电脑上打字,”艾伦说。“刚走出去骑行更常常不一定是答案。花一些时间实际上练习你缺乏信心的技能,即使这是一周只是一天。“

以下是您在一些最常见的骑自行车恐惧中练习和获得信心的一些方式:

解决方案:Almost everyone has taken a spill or two when they learn to use clipless pedals, so don’t worry if this happens to you. Instead of heading out for a ride when you aren’t confident in getting in and out of your pedals,practice how to do it right。Head to an empty parking lot or another safe area away from traffic until you get the hang of it.

解决方案:Before you ride in heavy traffic, get comfortable on the road in light traffic. Stick to streets where traffic is lighter, and there are bike lanes. Once you’re confident here, progress to busier streets until you’ve gained enough confidence to handle traffic.

这里有一些of Allen’s tips for riding in traffic:

  • 乘坐汽车的右侧的右侧轮胎轨道,而不是骑太远。如果你骑太远,它鼓励汽车试图挤压并更有可能挤出事故。如果您乘坐进入道路,您将对驾驶者更安全,更可见。
  • 即使在白天,也可以使用明亮的后灯。记住你得到你支付的东西,而且因为这一点,你能买得起的最好的光线。
  • 是可预测的。试着骑在一条直线,ways keeping the same distance between you and the side of the road. “Holding your line” is critical to being safe, predictable and ready to ride faster.
  • Make your intentions known. Use手势信号to alert other cyclists and motorists whenever possible.

解决方案:Going fast on skinny tires can be scary. But before you put yourself in this situation, take baby steps. Find a gradual decline and practice handling this scenario using正确的技术。一旦你在没有任何问题的情况下下来,就会进入一个短的下坡的道路,迫使你达到更大的速度。一旦你可以处理平坦的下降,进展到几个角落的更长下降。这有助于您在不太紧张的环境中缓慢构建这些技术技能,而不是随机遇到您的第一个组骑行。

解决方案:很多骑自行车的人害羞地远离雨中。如果您住在秋季,冬季和春季经常下雨的区域,这严重限制了您在户外骑行的程度。为了获得信心,出去在雨中短途骑行,并坚持在平坦的道路上慢速速度。在需要停止之前开始制动,将碳轮保留在家里,并在较低的轮胎压力下使用较宽的轮胎,以在转弯时增加与人行道的接触。这是其他一些潮湿天气尖端你可以遵循。

解决方案:Group rides can be incredibly fun, but your first couple of times can be nerve-wracking. Instead of jumping into an unknown group your first time out, start out riding with one or two other cyclists. Get used todrafting, using手势信号avoiding hazards。一旦你觉得自信,少数人增加了小组。在您确定您确保准备好以更快的速度处理更大的群体,请继续进展。这里有一些tips you can use处理公共组乘坐情景。

解决方案:Without a doubt, crashing your bike can create a lot of fear and make getting back on the bike hard. In this scenario, it’s important to take as much time off the bike as you need. Go for a ride whenever you feel you’re ready, and start slow. Short, slow rides on streets you feel most comfortable on are the way to go. Go during less busy times of the day and invite a few close friends to go along with you, as there is greater safety in numbers. If you’re still having a hard time, consider speaking with a professional such as a sports psychologist to overcome any lingering fears. Here are some其他提示you can use to get back on the bike.

解决方案:骑自行车赛是忙碌的,这就是为什么要紧张和比往常更紧张的原因。但骑在有组织的活动中可能会有很多乐趣,不应该避免。自唯一舒适和自信的赛车的唯一方法是这样做,注册是第一步。而不是注册一个超竞争事件,其中包括成千上万的其他赛车手,创造了更危险的环境,为更随意的旅游活动注册,骑自行车者更少,并且更专注于获得乐趣而不是获胜。让你的一些朋友也注册。这使得它感觉更像是熟悉的周末骑行。一旦您获得了安慰,您可以在路上注册更多竞争事件。

THE BOTTOM LINE

If you have problems gaining confidence in any of the scenarios above, Allen recommends seeking advice from a coach.

“为了提高您的信心和自行车技巧,您可以做的最好的事情之一是雇用骑自行车

艾伦说,教练或去骑自行车营地或技能周末。“只有一个经验丰富的教练的一次会议可以对你的能力和信心产生巨大差异。”

Check out“Workout Routines”in the MyFitnessPal app to discover and log workouts or build your own with exercises that fit your goals.

关于作者

Marc Lindsay.
Marc Lindsay.

马克is a freelance writer based in Scottsdale, Arizona. He holds a master’s degree in writing from Portland State University and is a certified physical therapy assistant. An avid cyclist and runner of over 20 years, Marc contributes to熔岩,竞争对手Phoenix Outdoormagazines. He is the former cycling editor for Active.com.

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