Conquering downhill fears

I've been pretty scared about going up hills because there is always a down side. I feel like I'm going down head first and everything in my self preserving body screams 'thats not safe'. My fear is so bad that I usually end up slowing the bike way down when descending. It does not help that when I first got the bike the brakes were bad. Its taking me a while to trust myself and to get the feel of the bike.

I decided I'd tackle my fear a little bit. I went up the long side of the hill, so I would not have the long descent. Turns out the ascent was not much....so doing it in reverse would not have been as big a deal as what my mind made it to be. But the downhill on the long ascent was short and sweet. I didn't pedal and I sat up as un-aerodynamically as possible and I did not hit the brakes once. I got up to 25 mph. I was pretty scared but exhilarated at the same time. There was a side wind that was rattling at my bike a bit. It was amazing, I felt like I was flying. Later on the same ride, I had a Zen moment on the bike. I was in perfect balance going the perfect speed...it felt like kind of like zero gravity. I didn't weight anything and the bike did not either, there were no bumps in the road.

I know I'll never be a speed demon but it felt really good to address my fear and to have such an amazing experience on the bike :D

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Originally Posted by coyote

I know I'll never be a speed demon but it felt really good to address my fear and to have such an amazing experience on the bike :D

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Hey, that's a big deal! Good for you! :D And, you never know...you might surprise yourself one day. No need to rush it. :)

You are moving in the right direction. there are a number of us here who are struggling with downhill anxieties and problems.

Thanks Star and Mimi,
I'm a big chicken, but maybe one day I will be suprised. In the meantime I'll just keep trying a little bit at a time. I wouldn't mind getting confident enough to casually go down a little slope (like the parking garage ramp at work. Gives me the hibbie gibbies just thinking about it :eek: ).

Downhill Demon speaking!

I LOVE downhilling - FAST - much to my partner and my in-laws' despair.

I know it might be more scary, but I think it's a lot safer to ride in the drops (if you have drop handlebars). That way you will have a much more stable hold on the bars, and better access to the brakes.

Take it one hill at a time, enjoy the process, but be very focused when you go down, the increased speed of course means that you have less time to react if something happens.

Good luck and enjoy!!

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Originally Posted by mimitabby

You are moving in the right direction. there are a number of us here who are struggling with downhill anxieties and problems.

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*cough*cough*

A year ago I started biking. I was very scared of downhills. I went down them all s-l-o-w-l-y, braking all the way. I felt I should not go any faster than I felt safe going.
As the months went by, I rode faster, a little at a time. I just naturally gained confidence and gained bike handling skills.
Now I can zoom down most big hills in good control....hills that used to terrify me last year! I laugh at some of the "huge hills" I used to brake down all the way....they look like little teeny bumps now! :D :rolleyes: ;) :p

My point?- don't worry, downhill speed will come naturally as you get more skills on your bike. It will come all by itself. Don't go any faster than you feel safe at. :)

Remember, riding downhill while controlling your speed, braking, and balancing your weight is a valuable bike skill too! :)

I'm somewhat slow on downhills. I had a wreck going downhill that left me with some anxiety.

I do much better when I know the hill. For instance, I know what happens at the end. if the road goes to the right or left. is there gravel on the road? Are there sidestreets or driveways? If I know the hill, I can go fast!!!! If not I need to take it easy. This is my comfort level. And I'm good with that!

Yay! Practice is the best thing for getting over a fear. And well, it's *smart* to be scared of going down hills. The trick is to be in control of the fear so it helps you be safe.

I love downhills, but there are several around here that have me scared slow. One features a blind T intersection and a stop sign at the bottom. Another features potholes and a sharp curve with washboard pavement and gravel. A lot of roadway engineers do a bad job with hills, so they're more dangerous than they need to be. And most drivers don't expect me to be moving as fast as I do downhill. Practice makes a big difference on the scary ones.

I hear ya on this one. I've been riding my new road bike for about a month and a half, and I am sure I go faster on the uphills than the downhills! :D

I had problems with braking from the hoods at first--LBS tightened up the brakes and now it's much better. I'm starting to be brave and not brake on some shorter hills, but I'm still skeered on many of the steep ones. My bike club chuckles at me a bit for this because I crawwwwwl down the steep hills. They all know to go around me now. :D :D

Lisa could be describing me - my hands used to ache before I reached the bottom of hills (only 300-500 metres sometimes) because I was holding the brakes the whole way down.

2 years later and I feel much more of a "downhill demon" like Grog... although my speeds of 20-30km round wide corners and 60+km down straight roads are still nothing like the speeds my partner and eldest sons reach...

Its time, practice and confidence in the steed you are riding.

And in windy or wet conditions I am WAAAAY slower.

Ultimately, its about your comfort level, and thats the speed you should do. And it is great to have a go at something and find you can do it. Well done on achieving something "amazing" :)

YEP! Hills are scary to me, too. But I was very proud of myself tonight. It was the first time I took those "scary hills" after sunset, by myself. Except for all the bugs smacking me in the face, it was pretty great.

Fellow amy/scaredy cat here....I've only been riding a "real" bike for a few months and don't have the miles yet to be totally comfortable, but having already had a relatively low speed crash and still feeling the effects a month later, I'm internally a wreck on the downhills. I'm glad to hear that experience and time in the saddle will help, because it is embarrassing!

Thanks to everyone on this forum for all of the great info. I've picked up some really valuable tidbits and links to other sites in the last month or so that I've been here!

I have gotten better on the downhills. The first time I take a big descent I am cautious. Checking out the line, road conditions, etc. But every time I take that hill thereafter, I get a little braver.

Familiarity breeds contempt.

Coyote -

A couple of suggestions:

1. Make sure your bike fit is correct. You'd be amazed at the effect of proper bike fit on your downhill riding stability.

2. Consider hiring a coach to ride with you and watch you descend. Working with a coach can be tremendously helpful - we can all give you tips here on weight, balance and form but that pales in comparison to having real time feedback from someone watching YOU descend.

3. As you know, keep your speed where you're comfortable. It'll get faster over time, but keep it in control.

Have fun!

I used to have this little bmx style bike, when I was a kid. It had coaster brakes. I learned to go downhill getting off the seat a little, head low, arms tucked, butt waaaaayyyy back, pedals level.

I no longer have that little bike, but I use the same technique on my "big girl" bike.

It makes me feel like if I fall, at least I'm all tucked up nice and neat.

I'm kind of chicken on the downhills, too. I always feel like I'm holding back my friends, but they still ride with me!
But, I have learned some things, too. Others have said them, but I think the most important thing (other than a well-fitting bike) for me is to push my bottom back as far as feels comfortable. It is amazing how that seems to stabilize your balance on the bike on the descents. Also, if you "feather" your brakes, your hands won't get so tired.

Thanks everyone, I've really gotten a lot out of this. Since my venture last week, I've been able to go down some inclines at a normal speed and with a lot less apprehension. I'm by no means ready to do any of the serious climbs around here but all in good time and probably with other experienced cyclist.

A lot of descending is a visual skill - knowing where to look. Look through the turns to the road ahead of you. Learn to spot possible road hazards well in advance, then position yourself to avoid them and *don't* stare at them as you approach. It'll come.

I think we all know what to do but doing it is another thing altogether. Evey one has their personal goblin. For one person it's unfamiliar roads, for someone else it's chipmunks, fallen branches, feelings of lack of control,any number of things.
For everyone, it's more psychological than technical.

My first downhill experiences were on the back of a tandem with a husband driver who is used to going fast. I know he went slower than he normally would, but I'd still be yelling, "Scary! Scary! Maybe we should slow down!" :eek: Eventually, I stopped saying that and the downhill speeds just got faster. Our fastest yet was 50 mph on a short stretch. Talk about exhilerating! A tandem is heavier and more secure feeling, though. The fastest I've gone on my single is somewhere in the mid to high 30's. Maybe 40 at the most. No need to push it past what you're comfortable with. Good for you for working toward conquering your fears. ;)

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Originally Posted by OakLeaf

A lot of descending is a visual skill - knowing where to look. Look through the turns to the road ahead of you. Learn to spot possible road hazards well in advance, then position yourself to avoid them and *don't* stare at them as you approach. It'll come.

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Oakleaf - extremely valid point

Learning the right line to take on descents can make it so much easier - I use the full width of the road, sweeping from the edge to the middle lines and back according the sharpness of the corner and the camber (sp?) of the road.

This makes descending much easier than if you try and stay on the edge of the road all the time as you do when on the flats.

One more time, it's psychological,, not technical.
And it takes time. We know this. This is primarily a commiseration and support group.

I haven't read all replies, so don't know if anyone mentioned this yet...but:

The quality of the roads you have to practice on can make a difference. My biggest local descent is down a mountain, and the road often has gravel patches, and there are large areas of pavement patches. There also tend to be a lot of tourists looking at the view more than the road.

Earlier this summer I went to to a ride with wonderful descents. Barely any traffic. Smooth pavement. Zero gravel. It was so much easier to really feel and flow with the curves...to integrate what I know I'm supposed to do on descents with what I'm feeling on the descents.

I felt some skills sort of click in that I had been trying to practice at home, but was not really able to truly focus on and get into my body, if that makes sense.

You get it, Starfish.
Knowing what to expect is a big factor. And a smooth road is everybody's friend:p

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Originally Posted by zencentury

You get it, Starfish.
Knowing what to expect is a big factor. And a smooth road is everybody's friend:p

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Yeah, for me it is both technical and psychological. Same with learning to ride horses, or swim, or kayak, or whatever (for me). I like to get the principles and technical knowledge into my head. Then I like to practice small parts of the maneuvers under manageable situations to help get the movements into my synapses & muscle memory, as well as to build my psychological confidence...focusing on one skill at a time. Then, there seems to come a breakthrough time, usually good circumstances with few distractions, etc, when it all comes together, and then my confidence goes up in a big step.

Then, I want to learn more about improving with the next set of skills, and it starts all over! :)

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Originally Posted by zencentury

One more time, it's psychological,, not technical.
And it takes time. We know this. This is primarily a commiseration and support group.

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Well, yeah - but some of it is technical if you want to do it more quickly.

I have a snippet from one of the Tour de France stages playing over and over in my head.
It was a descent (of course!) and I think it was Cancellara following someone else down - they were leading. I can't for the life of me remember who was in front (I'll ask my partner when I get home - he'll remember) and the leader went too wide on the corner and went off-road for a few seconds before getting back onto the tarseal... Cancellara had been following his swooping descent and followed the same line, trusting he had got it right and of course ended up on the grass as well.

They were taking the lines so wide to ensure the fastest path down the hill.

When you know the lines to take, and learn how to identify them, it helps you with your confidence because you know how you and your bike will react on angles at speed. Thats half the problem with downhills if there are corners of course...


(Oh, and my earlier post where I said I use the full width of the road...? It should have read I use the full width of MY SIDE of the road... never cross the centre line - espesh on downhill corners (or any corners).

Hi Everyone

I am new here and soooo happy to read this thread! :D I have only ridden my new road bike 4 times and the hills are terrifying me! It doesn't help that I don't feel like I can stop the bike when I am riding on the hoods. I can't seem to reach far enough down the brake levers to get any of the "lever" action happening. I seem to be pulling on the lever near the top at the join. If I go to the drops (which I haven't been game enuf to do downhill yet!) I get good leverage and it brakes well. Do I need to change something on my setup? (please say yes!) ;)

I'm also very careful, probably overly so on downhills. The front half of my bike seems out of control with wobbles on steep descents. I keep my bottom far back, hold top tube with jitters and hold my bars lightly, usually in the drops, and feather brakes, but still have problems. I might need more weight toward the front end of the bike. I read that more weight on your cranks creates a lower center of gravity, better balance and control. I too, need all the downhill advice I can get.

Coyote this is a very good thread as descending is one of the most awesome
experiences when done with confidence.

• ride the ideal line:
  this image is from motorcart racing but it is basically the same - in a single bend (right hand pic) swerve outwards then aim for the inside of the curve. Don't swerve when riding in a pack.
  http://www.billig-design.de/webyep-s...-tips-2836.jpg
  
• decelerate before the turn, not in the turn
• have your outside pedal down - not only to avoid sparks but also to have more control on the lean of your bike. Put weight on the outside foot.
• steer from your hips also
• look where you want to go - like horseback riding.

here's what I was taught in training camp and it really helped. I am much faster downhill this year than last.

OMG You mean there could be turns :eek: :eek:

Just kidding. I haven't been on a route that requires a bend or turn. I've been hear about lines and turns and I was wondering what that looked like. Thanks Alpinerabbit for sharing the info from your training camp. I had no idea that going downhill had could be technical.

I'm glad I came across this thread today. My husband is nervous about descents. I'm trying to be patient and not critical and definitely not say what I am thinking which is "Stop braking! Enjoy the thrill!" I either have to slow down to stay with him, or fly past him and wait for him to join me on the uphill. It is particularly frustrating since I gave up my riding buddy and he is my main cycling partner now. But, I am encouraged by this thread, because it means he'll get more confident with time.

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Originally Posted by RoadRaven

It was a descent (of course!) and I think it was Cancellara following someone else down - they were leading. I can't for the life of me remember who was in front (I'll ask my partner when I get home - he'll remember) and the leader went too wide on the corner and went off-road for a few seconds before getting back onto the tarseal... Cancellara had been following his swooping descent and followed the same line, trusting he had got it right and of course ended up on the grass as well.

They were taking the lines so wide to ensure the fastest path down the hill.

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I remember that turn too !

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Originally Posted by espirit

Hi Everyone

I am new here and soooo happy to read this thread! :D I have only ridden my new road bike 4 times and the hills are terrifying me! It doesn't help that I don't feel like I can stop the bike when I am riding on the hoods. I can't seem to reach far enough down the brake levers to get any of the "lever" action happening. I seem to be pulling on the lever near the top at the join. If I go to the drops (which I haven't been game enuf to do downhill yet!) I get good leverage and it brakes well. Do I need to change something on my setup? (please say yes!) ;)

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Originally Posted by cosc

I'm also very careful, probably overly so on downhills. The front half of my bike seems out of control with wobbles on steep descents. I keep my bottom far back, hold top tube with jitters and hold my bars lightly, usually in the drops, and feather brakes, but still have problems. I might need more weight toward the front end of the bike. I read that more weight on your cranks creates a lower center of gravity, better balance and control. I too, need all the downhill advice I can get.

Coyote this is a very good thread as descending is one of the most awesome
experiences when done with confidence.

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Descending in the drops will give you more stability. The only advantage of descending on the hoods is your ability to stay slower by catching more air with your torso. If you need to slow down from the drops and don't want to hit the brakes, you can straighten your elbows some and sit up as much as you can. I bow them out and round my upper back to turn my body into a parachute.

If you get front end wobbles, try putting more weight on the bars. If that doesn't help, lightly grab the TT with your knees. That will dampen whatever resonance point your bike has hit. If it gets squirly like that often, you might want to check to see if your wheels are trued.

As for weight on the cranks, that's not weight on cranks vs. weight on bars, but weight on cranks vs. weight on saddle. You want your weight on the pedals and bars. This makes it easier to get low and aero on the straight descents and to countersteer on the corners (inner bar, outer pedal if coasting). You'll also be able to keep steady over bumps and rocks and whatever you hit. Your knees and elbows will absorb the shock, and you'll keep the bike in line. Being lighter on the seat will also help your braking on the descent if you need to.

Get used to speed and being RELAXED on straight line descents. Then practice cornering in general--knowing what lines to take. Then get some grippy tires and do some curvy descents. The going down part is the main reason I climb hills ;)

I learned to love downhills by riding the same one every day in our local park. Once you know where all the bumps and potential trouble spots are, you can really fly. Now I play around with my aerosdynamic position and see if by changing it (ie moving elbows in) I can get faster. It's nothing crazy - about a 4% grade for half a mile.

I had a bad time at first on the downhill in traffic on the way home from the park. Sometimes my hands cramped from pulling on the break. Repetition is the one thing that helped me stop worrying the most.

My coach says it's safer not to break. He also told me to pedal slowly to add stability to the bike going downhill. You can drastically lower your speed on a downhill (and avoid the brakes) just by sitting up and going back to the hood from the drops.

You will learn to love the downhills:)

This was just posted in my club's message board... how timely.

"Save your skin in a hairy corner!

Well, let's hope you never actually need to try this one. But you should
know what to do in an emergency situation.

Let's say you're on a twisting road, having fun carving through the
curves. Feels great! But suddenly you realize you're approaching the
next turn way too fast. What now?

Lean, lean, lean! Generally it's better to increase your cornering
angle even though you may lose traction and fall to the inside. Consider
the options: Either slide down or ride off the outside of the road and
hit things like guardrails, trees or big air (for a while). This is
assuming a motor vehicle doesn't stop you first.

Of course, if the shoulder is smooth and carpeted in plush grass,
running off the road makes good sense. But you'll rarely have time to
check and decide. In most cases, the normal reaction -- to stay upright
for as long as possible -- can lead to worse injuries. Lean!

Stand hard. Give your tires the best chance of maintaining their grip
by standing heavily on your outside pedal. Virtually all of your weight
should be on it. Press hard and push your bike into the turn. When
you're doing it right, the machinery will be angled more than your body.

Brake, then don't. Take off as much speed as you can before the turn,
then release the levers. This is another technique that goes against
instinct. But braking in a turn makes a bike want to straighten, the
opposite of what you need it to do.

That said, you can usually feather the rear brake without dire
consequences. It may slow you just enough to make it through. But be
ready to let up if the wheel grabs, chatters and threatens your control.

Don't even think about using the front brake while turning. This goes
for normal cornering too, not just panic conditions. Front braking when
the bike is leaning will point you anywhere but where you're aiming. It
can even cause the front wheel to wash out abruptly -- and down you go.

o^o o^o o^o o^o o^o o^o o^o o^o o^o

RoadBikeRider.com"

yeah, though too much back break especially if there's any moisture on the road can cause some nice fishtails.

Aicabsolut, thanks for your descending balance advice. I need to practice downhills, balancing weight on bars and cranks. I often encounter crosswinds going downhill into the river valley and must brake so I'm not speeding on main street at the bottom of the hill. I'm looking forward to downhills without city traffic at the bottom so I can let her rip.:D

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Originally Posted by coyote

I know I'll never be a speed demon but it felt really good to address my fear and to have such an amazing experience on the bike :D

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That sounds like an awesome experience! I think my favorite part of climbing up that reeeeeallllllyyyyy scary tall hill is knowing that 'ZOOM!' feeling you get going down the other side:D