Come Back After A Crash

I crashed badly a few weeks ago. Now I am scared on big descents. How do I get my confidence back?

The fear and hesitation that result from crashes often last longer than the physical trauma, but the irony for cyclists is that tensing up can actually increase the chances of another wreck.

At moderate and high speeds, choosing the right line and putting your body in the optimal position are essential. When you make the right decisions without hesitating, even the biggest descents proceed smoothly. Changing your mind, overcorrecting, second-guessing and tightening up only increase your anxiety, and your decisions get progressively worse. As an experienced cyclist you already know how to descend rapidly and safely. Your newfound fear is just getting in the way.

The most effective method we use at my climbing camps is to have fearful riders follow coaches down tough descents. You can do the same with a riding buddy, but choose carefully. You want someone whose descending is technically superb, not someone who is fast because he or she takes tremendous risks. You want to emulate skill and precision, not reckless luck.

A good leader needs to go just a little faster than you would go on your own so you can follow closely behind and emulate his moves. Then the next time down, the lead rider should go a little faster and gradually continue building speed. If you're more than two or three seconds behind, the lead rider is going too fast.

Eventually you'll begin leading or riding solo. In those situations, as you regain confidence, a simple word-association checklist might help:

Head: Up
Keep your eyes up and looking through corners to where you want to go.

Hands: Drops
Lowering your center of gravity helps improve stability at high speeds and in corners.

Elbows: Bent
Locked arms lead to skittish handling; bending lets you soak up bumps and steer without overreacting.

Shoulders: Loose
You'll stay more limber so you can shift your weight and steer with confidence.

Weight: Outside Pedal/Inside Arm
Maximize traction and control through dry and fast corners by focusing your weight on your outside pedal and leading into the corner with weight on your inside arm.

You shouldn't abandon all trepidation on descents; a little caution is warranted and necessary. Still, it's important not to be ruled by fear. Be patient and focus on technique, and your mindset will improve.

By Chris Carmichael