How do you teach an adult to ride a bike?

I've signed up to be an cycling instructor on a project designed to encourage women from minority backgrounds to bike. I've never been an instructor before, so this will be just as much about me learning to teach as about them learning to bike :-)

I would love any feedback any of you have on how to teach adults to ride bikes, whether you've been an instructor yourself, know of any online information, or remember what is was like to learn to ride.

A little background info: the course will be 6 sessions of an hour and a half each. Each course will have 3 female instructors, and hopefully about 10 participants. It's aimed at women who have never ridden a bike before, or maybe a little many years ago. The goal is to be able to ride on bike paths, not in traffic.

Considering where the recruiting has been it's most likely that the participants are inactive and unathletic, probably do not work outside the home, may speak little Norwegian or English, and many will wear long dresses or similar clothing. But the course is open to all minority women, so we can equally get women who are highly educated and fit. The bikes are 3-speed Trek Cocoas, upright and low step-throughs to accomodate long dresses and skirts.

I don't think the language barrier should be a problem, because it's pretty easy to demonstrate on a bike what you want them to do. And I'm fairly confident of my ability to explain an exercise, either verbally or by demonstrating. But the actual learning happens when you do it yourself. I don't know much about how to handle this part well, how much to interfere, how much to just stand back and let people practice.

Personally I learn best from a LOT of practice with nobody talking to me, so that I can hear my own body telling me what I'm doing... But I'm extremely non-audio, and get very distracted by somebody urging me on.

Anyway. All tips welcome!

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Originally Posted by Muirenn

I know some adults who never rode before swear by removing the pedals, lowering the saddle, and learning to coast. At least for a few sessions.

Will these women have access to bikes after the course?

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This is how we taught a woman in last spring's "Ready to Roll" class, although we didn't remove the pedals. She coasted for a few days, then gradually started putting her feet on the pedals for a few pedal strokes at a time. By the end of one week she was riding and the seat had to be moved up a bit. As far as I know she's still riding.

You need to have the confidence to ride faster than you can walk, and that's hard. It's a question of getting your head around the idea that riding at walking speed is actually harder than riding at walking speed plus. And riding below walking speed is harder still.

Where will you be practising -- a wide, carless area, I hope?

That's a good tip about removing the pedals. I'll bring a pedal wrench and see if it comes in handy.

The ten bikes that will be used for the course, actually 3 courses in different locations, will be sold at a very nice price to the ten firstcomers who want to buy them after the course. The others will have to buy their own, which I agree may be quite a large hurdle.

Yes, I'm thinking that once you know how to apply the brakes appropriately, come to a stop and put your foot down, the most important thing is to have the courage to coast at a fair speed so that you can feel the bike balance itself. I'm looking for good exercises to work on this.

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Originally Posted by nuliajuk

This is how we taught a woman in last spring's "Ready to Roll" class, although we didn't remove the pedals. She coasted for a few days, then gradually started putting her feet on the pedals for a few pedal strokes at a time. By the end of one week she was riding and the seat had to be moved up a bit. As far as I know she's still riding.

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I think that the class needs to be separated into 2-3 classes depending on ability.

The ones that CANNOT ride a bike at all. The ones that can ride a bike but do not understand gears. The ones that are fit and know how to ride a bike but want to advance faster (I don't know if you have any that belongs in the 3rd group).

I agree with nuliajuk. The ones that CANNOT ride a bike at all needs to have bike pedals removed with their tiptoes just touching the ground. Coast on a very gentle downhill and practice lifting both legs up and braking with the hand brakes. When they are comfortable lifting their feet up and braking, then put the pedals on for them to try.

For teaching gears, I would keep the right hand gears in the middle for now. Yell out which left hand gears to shift to when you go up or down a hill (hopefully, these bikes have numbers for the gears). Once the students are comfortable with shifting gears on their own for the left hand front gears, THEN teach them the right hand rear gears. I would have liked it if someone had yelled out which gears to shift to in number form. The words "Shift to the higher gear or the bigger gear or the front gear depending on how you feel" did NOT help me at all. Instead, yell out to me..."we are about to go uphill. Keep pedaling and shift your left hand gear to the number 1. After your left hand gear is at 1, as we go up the hill, keep pedaling and shift your right hand gear to 1 slowly.".

I’ve taught inner city children and this method would work as well for an adult. Lowering the seat so they can put both feet flat on the ground helps to reduce the anxiety of falling while learning to balance on a bike going down a gentle grass slope with no obstacles. Add using the rear brake instead of foot friction with the ground for stopping. Add putting one foot then putting both on pedals and continue the coasting down a gentle slope using brake to stop. Add pedaling with more braking and a longer slope

Add starting from a standstill on flat ground using pedals and using a solid pedal stroke that keeps the bike steady until the second foot finds its pedal. Keep working on getting a smooth steady start until it’s consistent. Add how to use both brakes to stop and more info about just using front brake problems and less brake power with just rear brake. Add info about body position and smooth pedal stroke info for straight riding. As confidence and skill grows gradually increase speed. Add info about steering and turning: slowing down before entering a corner, a little leaning and very little steering and inside pedal up. Add info about gear changing and use. Most importantly add safety lessons: riding the same direction as traffic, looking carefully both ways when crossing a road, stop at stop signs, keep hands on handlebar, lights and reflective clothes at night, wearing a helmet etc.

I would add a maintenance class to empower them in taking care of their own bikes!

Hope this helps…

[QUOTE=TigerMom;681897]I think that the class needs to be separated into 2-3 classes depending on ability.

The ones that CANNOT ride a bike at all. The ones that can ride a bike but do not understand gears. The ones that are fit and know how to ride a bike but want to advance faster (I don't know if you have any that belongs in the 3rd group).
</quote>

Absolutely. That's one of the reasons we want to be at least 3 instructors, so that we can split the group up according to prior skills.

Quote:

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Originally Posted by TigerMom

For teaching gears, I would keep the right hand gears in the middle for now. Yell out which left hand gears to shift to when you go up or down a hill (hopefully, these bikes have numbers for the gears). Once the students are comfortable with shifting gears on their own for the left hand front gears, THEN teach them the right hand rear gears. I would have liked it if someone had yelled out which gears to shift to in number form. The words "Shift to the higher gear or the bigger gear or the front gear depending on how you feel" did NOT help me at all. Instead, yell out to me..."we are about to go uphill. Keep pedaling and shift your left hand gear to the number 1. After your left hand gear is at 1, as we go up the hill, keep pedaling and shift your right hand gear to 1 slowly.".

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We will only have three speeds on these bikes. But before I knew this I made the same suggestion - keep the rear gear somewhere in the middle, and only shift the front. Ideally I'd mark them "easy - medium - hard", or even "uphill - flat - downhill"... :-) I still have no idea what number gear I'm in, I go by looks.

Quote:

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Originally Posted by rebeccaC

I’ve taught inner city children and this method would work as well for an adult. Lowering the seat so they can put both feet flat on the ground helps to reduce the anxiety of falling while learning to balance on a bike going down a gentle grass slope with no obstacles. Add using the rear brake instead of foot friction with the ground for stopping. Add putting one foot then putting both on pedals and continue the coasting down a gentle slope using brake to stop. Add pedaling with more braking and a longer slope

Add starting from a standstill on flat ground using pedals and using a solid pedal stroke that keeps the bike steady until the second foot finds its pedal. Keep working on getting a smooth steady start until it’s consistent. Add how to use both brakes to stop and more info about just using front brake problems and less brake power with just rear brake. Add info about body position and smooth pedal stroke info for straight riding. As confidence and skill grows gradually increase speed. Add info about steering and turning: slowing down before entering a corner, a little leaning and very little steering and inside pedal up. Add info about gear changing and use. Most importantly add safety lessons: riding the same direction as traffic, looking carefully both ways when crossing a road, stop at stop signs, keep hands on handlebar, lights and reflective clothes at night, wearing a helmet etc.

I would add a maintenance class to empower them in taking care of their own bikes!

Hope this helps…

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Thanks RebeccaC, this is just what I was looking for - where to start and how much to add at a time.Great tips!

[QUOTE=lph;681917]

Quote:

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Originally Posted by TigerMom

I think that the class needs to be separated into 2-3 classes depending on ability.

The ones that CANNOT ride a bike at all. The ones that can ride a bike but do not understand gears. The ones that are fit and know how to ride a bike but want to advance faster (I don't know if you have any that belongs in the 3rd group).
</quote>

Absolutely. That's one of the reasons we want to be at least 3 instructors, so that we can split the group up according to prior skills.



We will only have three speeds on these bikes. But before I knew this I made the same suggestion - keep the rear gear somewhere in the middle, and only shift the front. Ideally I'd mark them "easy - medium - hard", or even "uphill - flat - downhill"... :-) I still have no idea what number gear I'm in, I go by looks.

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My hybrid had numbers on the gear reader. It would be great if you could mark the bikes for hill, flat, down.

This may be a little off topic particularly since it sounds like you already have your bikes, but have you considered teaching with a bike that has a gyroscopic wheel.
There is a company that has been producing a gyroscopic wheel for kid's bikes for a few years, but from their website it sounds like they are looking into creating an
adult's bike with a 26" wheel. See here.

To get an idea of what I'm talking about see this video.
I've not actually tried a bike like this, but I find the idea intriguing.

Great thread. Call me a bad mother...but I never insisted that my daughter learn to ride a bike when she would protest as a kid. Now at the age of 16, I would really like her to ride a bike and I think she wants to learn but is afraid to look stupid (seems to be a preoccupation for most teens). I am currently looking for a beginner bike for her and was just pondering this very question.

Thanks for the good ideas!

Rosanna

I've been sent a great cue sheet for instructors, with a detailed sequence for learning basic skills. PM me if you'd like it!

I find it helps when kids are around their peers who can already ride bikes. It certainly worked for me - and not just that, but it was my cousin who taught me how to ride a bike. I was 4, he was 5, go figure! It took maybe an hour of riding around his backyard to learn. The setup probably made me feel more at ease than when the adults were around.

I learned at age 50. Frankly, I would have been TERRIFIED if there hadn't been pedals on my bike and I couldn't have touched the ground - but that might just be me. Granted, I still have a problem starting without my butt on the saddle and that probably stems from that (but I've proper leg extension so I don't worry about it). I agree with the suggestion to break them up into different groups based on previous bike experience.

Mainly I am just posting to say good luck, and let us know how things go! Coaches and 1-on-1 is great at any age, especially older...

Whoo! Just back from the first class. Wow. People all over the place, grinning, coasting, slightly terrified, all of them pushing their limits like crazy. We 3 instructors had very little time to prepare ourselves, so we had to just jump in. As the one with the biggest mouth and loudest voice I got to do the start-up talking. We did a few basic things like talk about what the various parts are called, wheel the bikes around, try to feel their balance point etc. Then we started on coasting exercises, and suddenly people were all over the place and we spent the next 45 minutes running after them like sheepdogs :D

It was great fun, but we do have a problem with too many people and too few bikes. The problem was that there are people on waiting lists, and several who just turned up hoping there would be room for them, but by the time the course started about 5 of the ones who HAD signed up weren't there, so we let the others join in. Then the remaining 5 turned up of course.

No language problems, no difficult clothing, apart from one thick long felt coat. I helped some of the more timid ones by balancing the bike for them so that they could try pedalling properly. They were thrilled beyond belief, but I can see that I can't do that much as it quickly gives over-confidence.

Next time we'll have to split up in smaller groups, and practice in a more structured way. WE also have problems with some of the bikes being too large. But we'll have to just give them to the ones who are already cycling alone, but who need to practice gearing, turning etc. and letting the newbies have the smallest bikes.

Quote:

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Originally Posted by Muirenn

I know some adults who never rode before swear by removing the pedals, lowering the saddle, and learning to coast. At least for a few sessions.

Will these women have access to bikes after the course?

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This was exactly how I just learned. The first time I took the class - the class size was roughly 15 people with three instructors (3 hour class) - 3 years ago. The second time I decided to have a private one on one session which took me a little further as far as balancing and attempting to pedal after coasting down a sloped parking lot - one month ago.

I practiced a little at a time with a friends bicycle and with her help she would give me a little push down a slight slope (again in a parking lot) and was getting closer to pedaling. My"ah-hah" moment was figuring out what to do with my feet on the first down stroke and how I had to shift my weight back as I did this and then shift forwards once I was pedaling with both feet.

Quote:

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Originally Posted by lph

Whoo! Just back from the first class.

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:)

glad it was fun for you!!!!

Ooof, a bit frustrated now. It's not because we're not making progress - we are, many of them have now transitioned to using both feet on the pedals, if only for two or three revolutions. But it feels like I don't know how to instruct, what tips to give. I don't know what the barriers are and I don't know how to help. I have the suspicion that this comes with trying to teach adults. I think they basically have to teach themselves, and all we can do is try to give various ideas and examples. The ones who have progressed are the ones who have just tried and tried and tried.

We have two or three who are struggling with basic balance on a bike after three sessions, and even when we give them the smallest bikes they feel unsure because they are quite short themselves. And they feel very insecure at speed, coasting or with an instructor supporting the bike, which makes it harder for them to practice alone, as you really can't pedal a bike at walking speed until you're proficient.

Urk. Not feeling like a very good instructor at the moment.

Have you considered lowering their seats so that they can plant both feet firmly on the ground right from the seat? It will hinder their balance and make the progress slower, but they might need this security to even get started.

If you already did this, then I really don't know what else to suggest :/

Yes, we've already done this. The problem is that of the 12 bikes we've been given, only 4 of them are small, and the remaining 8 are too big for most of the participants. Even the smallest bikes are a bit too tall for the smallest women to be able to put both feet flat on the ground.

Two women have actually brought childrens mtb-style bikes, and have had success with them. The problem with them again is that the bars are quite low, but for some having a small bike was the key. I'll have to ask if they would consider lending them around, but I hesitate to ask when they've only just cracked the code themselves :-)

2 of us instructors have brought altogether 4 of our own bikes, but for beginners a regular size mtb without a low step-in frame is quite daunting. The most experienced ones have had fun riding them, though.

Still, lph it must be satisfying to see some of your adult students cycle for the first time.

Oh, it is! And they're thrilled :-)

You’re at somewhat of a disadvantage because of the bikes you have available. That makes it more difficult for you! Make sure those students having the most problems have the bikes with the shortest seat height to get their feet on or mostly on the ground. For those who you have to hold the back of the bike for ALWAYS tell them before you let go of the bike to build trust!

For balance I found that I had more success when I got the student to focus and especially relax before starting off. I encouraged them to follow a procedure of sitting on the bike, both feet on the ground and handbrakes on. Looking ahead to where they are going, consciously relaxing the upper body, releasing the brakes and go while keeping their eyes looking ahead.

For those having problems and getting discouraged reassure them that that’s normal, finding balance can be something that just takes more practice. Keep giving encouraging feedback!! That helps your frame of mind too :)

Thanks Rebecca, I appreciate it! Next session is today, and I'm already (mildly) dreading making no progress. Which is really stupid, because I know full well that learning a balance skill as an adult takes time and trust and practice, and they may well be making progress "inside their heads" when it comes to confidence and acceptance of a new situation, even though they aren't making much outwardly visible progress.

Ah, I took the easy way out today ;-) I took the group with the most proficient riders, and got to work with the easy-peasy stuff, while the two others did a lot of support on the others. And yay! I think everyone is now actually getting there. maybe not riding all alone yet, but progressing to the point where they can partially handle the bike by themselves, and work on balance. Having itty-bitty bikes available was key, just to start with.

Deep down my frustration is probably an ego thing. I would like to be the one who just "makes it all happen", ya know... but it just doesn't work that way. ;)

So, in answer to my own question: "how do you teach an adult to ride a bike?" I'd say: Put them on a really small bike. And don't move up until they feel confident.

y'know ... I think my experience with handstand is comparable. I learned to balance rightways up as a child and don't remember much about the experience, which is why I didn't think I had anything to contribute to this thread, but learning to balance upside down is something I never could get as a child, and only learned a couple of years ago.

The first time I went into handstand my yoga teacher held my legs and I was so terrified I literally shrieked. It's still very slow progress getting my heels off the wall ... I think my PR is six seconds :p ... but before I hurt my shoulder I was plenty comfortable in headstand in the middle of the room, and I can go up into handstand at the wall pretty much effortlessly. It really was an ah-ha moment when I felt my body in balance. I think having the courage to try until they get that ah-ha is something they'll need to find within themselves, but it sounds like you're doing what you need to, to help them on their journey ...