Whether you’re a young cyclist starting out on a new set of wheels or just re-committing to those New Year’s resolutions, getting into road cycling can feel daunting. There’s plenty to learn and know, so we’ve compiled it all into a helpful list, along with some anxiety-reducing tips, to ensure safe and fun cycling on the road.
Causes of anxiety for new cyclists
If you feel apprehensive at the thought of cycling on a road, you’re not alone. There are a few hazards to keep an eye out for, but as long as you remain aware and cycle sensibly, there’s nothing to worry about!
Common reasons cyclists are more nervous on the road than on a trail can include:
- Risk of collisions with vehicles, pedestrians, and other cyclists.
- Negative past experiences.
- Loss of control.
- Being judged as a road user in comparison to drivers.
- Sudden poor weather and difficult conditions.
While these are valid concerns, they can all be solved with some simple adjustments, gear, or expert tips. Don’t let anything hold you back from reaching your potential – if you don’t try, you’ll never know!
Master the basics
If you know how to ride a bike safely, all of your fears will soon disappear! To do this, it’s important to fully understand the basics of cycling and how to keep yourself safe and your bike efficient.
Bike Maintenance
Starting with your bike, it’s essential that you keep on track with your regular bike maintenance. Bike servicing helps to identify safety issues before they worsen, ensures optimal performance, maintains longevity, and helps to keep costs down in the long run.
Hand Signals
Road communication is important to ensure that you cycle predictably. That way, drivers can easily understand when you might turn or brake, reducing the risk of confusion or even collision.
Some of the most used hand signals include:
- Slowing down = move your hand up and down, with your palm facing down and arm outstretched to signal you’re pulling the brakes.
- Stopping = raise your hand straight above your head to show you’re coming to a stop.
- Turning = Raise your arm straight to the side that you intend to turn towards. It’s smart to also glance behind you to ensure your hand sign has been noticed.
- Thanks = If a road user has let you pass or made space, it’s good to acknowledge this with a simple thumbs up. This keeps relations between cyclists and drivers good and will likely encourage them to be gracious towards any future cyclists they encounter.
You can also shout out what move you’re about to perform, for example, “Stopping!”
Always be aware of your surroundings before carrying out a new manoeuvre, as drivers behind you may attempt to overtake you in confusion or frustration.
Before heading out on the road, practise some one-handed riding so that you’re confident in displaying hand signals if ever required.
Where should you ride a bike on the road?
The Highway Code states that there are two basic positions cyclists should use on roads. You must ride on the left, going with the direction of traffic.
- In the centre of the lane, to appear as visible as possible. This is the ideal positioning for quiet roads, slow traffic, or on the approach to junctions or road narrowing.
- Closer to the side of the road, keeping at least 0.5 metres from the kerb edge. Do this in heavy traffic or with vehicles that are moving faster than you, so that they’re able to safely overtake.
Cyclists are not permitted by law to ride on pavements as this can put pedestrians at risk. Remember to always keep a safe distance when using shared routes and paths!
Some roads may have cycle lanes, and these can be mandatory or advisory. If marked with a solid white lane and a blue sign, with a white bike symbol, you’re legally required to make use of these lanes.
However, if the bike lane is marked with a broken white lane, you have a safe space to cycle along, but you’re not mandated to use it.
Remember that as a road user, you must obey all traffic signs and traffic light signals, as if you are driving a vehicle.
Bike handling
We’re going back to basics now, as starting with a strong knowledge foundation is vital to achieve safe cycling practises!
Brake safely
Before starting out on the road, you’ll need to practise braking. Make sure that you can perform a safe emergency stop (without going over the bars), so that you’re prepared in the case of a sudden hazard, like a car pulling out.
Cornering
When it comes to cornering, you should slow down before you start the turn, not during. Look behind you briefly, then at the turn, and you may lean the bike very gently in the direction of the turn.
Tackling hills
Roads can be unpredictable, and routes that you may know well by car can actually feel way steeper and longer on a bike! If you need to climb a hill or adjust your speed, knowing how to use your gears is vital. Change gears before you hit an incline, and remember to shift into a lower gear to help tackle steeper hills.
You should also only change bike gears when pedalling, depending on the gearing system fitted to your bike. So, use your momentum and new knowledge of gears to push your way up those challenging climbs.
Your position on the bike
When actually riding, try to keep your body loose – arms slightly bent, shoulders down and relaxed. Avoid tension in your body, and you’ll find that your anxiety naturally decreases and your bike will absorb bumps better and steer more smoothly.
Prioritise safety
Visibility and protection
Keep visible to vehicles on the road to decrease your risk of an accident in low-light conditions. If you do cycle on the roads at night, on your way home from work or just to pop to the shops, you must have a white front light and a red rear light. At Halfords, you can grab a front bike light, rear bike light or even a bike light set in one convenient purchase that prioritises your safety.
Hi-vis clothing can also help to boost your visibility. From hi-visibility vests and gilets to cycling jackets from leading brands, we’ve got all you could ever need. Even slap wrap bracelets and reflective stickers can make a world of difference for your safety and confidence.
Of course, the most important bit of cycle kit to have is a bike helmet. Make sure that it fits properly with our helpful advice or pop into your local Halfords store for support in choosing the perfect helmet.
Wearing a helmet is always recommended, wherever you ride. However, they’re even more important when cycling along a road due to the added hazard of cars.
Plan ahead
An easy way to ease anxieties about road cycling is to plan in advance. Whether that’s selecting a familiar and streetlamp-lit route or riding with friends, there are simple steps you can take to motivate your next journey.
Many towns host community bike riding evenings, which can be a great way to build your confidence as you learn the way of the road.
Mental tricks to feel confident
Heading out on a new adventure means that you need a positive attitude to achieve a successful and enjoyable experience. There are easy tricks you can use to fake confidence, and before you know it, you will be!
Positive mantras and visualisation are great to reclaim control and release stress. If you’re especially anxious, controlled breathing is great for calming your nerves and centring your attention on what really matters. You’ll also find it easier to let your mind drift, allowing you to enjoy the ride more fully!
Creating a pre-ride ritual, such as checking over your bike or carrying out a short warm-up is great for getting you into the zone. Predictability can help your brain feel safe and prepared, reducing overall anxiety levels.
You could also set small and realistic goals to work towards, which will keep you motivated and remind you to celebrate your successes as you grow as a cyclist!
Finally, remember that success isn’t instant! Start with quiet roads or early morning rides to avoid stressful interactions. Then you can slowly build up to cycling for your commute, which involves much busier and typically bigger roads.
Familiarising yourself with the rules of the road is really useful in calming any anxieties you might have. Fear is often a consequence of feeling out of control, so take a deep breath and remember that you’re more than capable of being a great cyclist, wherever you cycle!
For all of your cycling needs, visit Halfords. We’re always happy to help support our customers with friendly advice, servicing, and repairs.
