[background music] Manon: Crashing hurts
no matter how you do it. It could be a minor fall or a crash that results in a serious injury.
Being professional cyclists here at GCN, we've had our fair share of falls. It can also be hard
mentally too, and it can be hard to go back to being the same rider you were before the crash.
Well, in this video, we're going to try and help you become that competent rider you once were.
Before we get started, we'd like to hear from you. Have you had one of those days where you've
headed out on your bike but ended up having a serious crash and struggled to come back to
riding after? If you have, please let us know over on the GCN app where we've set up a poll.
If you do crash and you get back up feeling okay,
make sure you check your equipment and bike to see if it's damaged. If you are with someone,
make sure you get them to check it too. If you do crash and hit your head, even if it is lightly,
you need to get checked out for a concussion. No questions asked.
Don't put pressure on yourself to get back on your bike if you don't feel like it. If you ride
with a Wahoo head unit, you can actually share your live location to your loved ones, so they
can come and pick you up if you don't feel like riding back. There is no shame in getting a lift.
Most of the time when you crash, you're going to get some sort of cuts or road rash and it can be
pretty nasty. If you're treating your injuries yourself like road rash,
make sure you give them a really good clean in the shower. Yes, it is going to really,
really hurt but you need to get all the dirt out. The last thing you want
is the cuts getting infected or healing over with lots of little stones in them.
Take a steady after your crash. Don't rush back on your bike. Listen to the advice you've been
given and take even the most minor crashes seriously. Treat your recovery protocol as
if it's part of your training. Take it seriously. If you've had some injuries
that require some attention and you need to see a physio, make sure you listen to them.
Do all the off-the-bike exercises they tell you to do. The harder you work off the bike,
the quicker your recovery will be and the easier it will be when you come back to the sport.
Once your body is working again and you've had the all-clear, try riding indoors. Do some gentle
sessions at low intensity to gain confidence in simply pedaling again. Do not rush into
things. If you feel like you aren't ready again, don't stress; take more time away from the bike.
Ride on your own terms when starting back. If that means going out for a solo ride and
taking the descents super easy, then so be it. Or if you rather, go out with a close friend
that understands you're coming back from a crash and trying to gain confidence again.
The point is, don't go out and get yourself in a situation that's going to be out of your comfort
zone. You want to take it nice and easy and not be too stressed and anxious about going out riding.
Worst case scenario you could end up getting stressed and crashing, and you don't need that.
Once your injuries have healed and you're feeling fit and strong again,
it's time to bite the bullet and get back to that rider you once were before the crash.
If you have been struggling with cornering and descending, we need to take steps to get these
skills back. It's best to do this on roads that you are familiar with. For cornering, just attempt
to go in that a little bit quicker each time and tuck down to get in a nice aero position.
It's good to know what your fears are too. For me, it's riders crashing in front of me and
crashing out of my control. For others, it might be going around the corner too fast and crashing,
but it is good to identify your fears and know how to handle them. Crashes do happen,
so don't beat yourself up about them. That's why we wear gloves and helmets to protect us.
Try and learn from your mistakes and the mistakes of others around you.
It's so easy to get nervous when riding again, believe me. I've had plenty of crashes myself
and sometimes I even replay them in my head. I used to get very scared when riding in the bunch
especially when I knew I was putting myself in a situation where I'd crashed before. Personally, my
favorite way of relaxing was aiming to keep things within my control. Concentrate on staying safe and
scanning the roads of any obstacles. However, I sometimes feel myself tense up physically
in my shoulders and my arms. Now, you won't always notice you're doing this but if you do,
just try and relax and breathe and then this will help you keep relaxed physically and mentally.
If you have struggled to gain confidence to get back into riding after a crash,
don't worry, you're not alone. We have all been there, but be patient with yourself and you have
to start somewhere. I really hope this video has helped and given you some tips to getting
back on your bike. If you guys do have any tips for a cyclist that had a nasty crash,
please leave them in the comment section below so
we can all help each other. [00:05:22] [END OF AUDIO]