If you’ve experienced a crash and you’re feeling nervous or fearful about getting back in the saddle, we’ve gathered some advice, hints and tips that should help.

1. Make sure you have recuperated 

Make sure you give yourself enough to time to recover. If you have any injuries, allow time for them to heal. There’s a case for not leaving it too long before you get back in the saddle, and some people find that getting back on the bike quickly helps them, but that’s not for everyone. Listen to your body, listen to your mind, and do what feels right for you.

 2. Ensure your bike and kit is in good shape

One thing that will help build your confidence back up is having faith that your equipment is working effectively and that you can rely on it. It’s worth getting your bike checked by a professional mechanic if you’ve been involved in a collision or hard crash.

You’ll also need to replace your helmet if it took a knock. The outer shell can sometimes hide fractures in the foam lining of the helmet, which hugely decreases its effectiveness at protecting your head.

 3. Give it time

Don’t beat yourself up if you aren’t back to your normal cycling self after your first return ride. It can take time to convince your brain that cycling is still a fun, safe thing to do.

Your fight or flight responses will be heightened, and the chances are you’ll be hyper aware of things like uneven road surfaces or passing traffic. These reactions will decrease the more time you spend on the bike, as your body and brain get used to the road environment again.

 4. Try to relax

This is a hard one, but it’s worth it. Try to stay relaxed when you ride. Tensing up will make you feel less in control and more twitchy on the bike. It will feel counterintuitive but the more relaxed your body is, the more you’ll be able to ride smoothly, anticipate obstacles, and absorb any bumps on the road surface.

 5. Ride the route at a quiet time of day

Nervousness of traffic and passing vehicles is one of the most commonly cited fears that affect people after they’ve had a crash. It can take time for these feelings to subside, so you might find it better to find a quiet route to get used to being on the bike again without having to think about other road users.

Another understandable fear is riding along or past the spot where you took your tumble. Try riding the route at a quiet time of day or at the weekend where there will be fewer people about, or another option is to ride with a friend for moral support.

6. Give yourself a goal, or several goals! 

If the thought of a big ride is too much, set yourself some smaller goals to help get you back on your bike again. It could be as simple to cycle to the shops and back, or a 30-minute ride round your local neighbourhood. Set a series of increasing goals, and before you know it you’ll be back to your usual cycling self.

This is also a good idea if you find you’re not enjoying cycling any more. Set yourself a ride or experience that you know you’ll enjoy, like riding with friends or cycling through the countryside just for fun, without the pressure of the ride having a particular purpose.

7. Talk about it

Whether it’s your friends, family, partner, or even somewhere online like the Total Women’s Cycling Forum, you may find that talking to other people about your experience and what you are feeling helps. You’ll also discover you aren’t alone – many people will have had similar experiences, and will be able to share what they’ve done to overcome their fears.

CTC Crash App is a Valuable Tool for Cycle Commuters

How to: Overcome the Fear of Descending by Bike in 7 Easy Steps