Very scared

[ClockworkOrange]

Hi Jen

Wow, you certainly have been given plenty of advice, also isn't it good to realise how common this problem is.

There are some situations on my bike when I get like this so I also understand your feelings.

However, I am impressed with your 2007 Schedule for all the marathons, I can't even run around the block, mainly because I am scared of falling over.............doh!

Don't give up and good luck.

Sally

[Bluetree]

Jen,

Another thing to do when in new place... get route information fron the locals. I take my bike out to new places to ride, whether near my city or far away, but before I do I:

• Asked my more experienced riding buddies preferred routes in my area

• Asked the LBS the best/safest routes to take

• Visited a cycling site (such as BikeForums) and asked for routes

• Checked for ride descriptions on bikely.com

• Drove the course first in my car, looking for wide lanes, traffic, possible safety hazards, etc.

Being prepared is never a bad thing. You also might want to check and see if there is a cycling club in your area. I'm sure there are people eager to help along an "immigrant."

[SouthernBelle]

On the don't know routes problem: check www.routeslip.com and see if there are any routes for your area. Google for riding clubs in your area, they often post routes on websites. There is another website that lists routes, but can't remember right now.

[emily_in_nc]

Thanks for asking this question since this has been on my mind a lot lately too. I have found myself nearly paralyzed with fear of riding ever since I had a serious cycling accident nearly two years ago now (caused by two dogs running on the road, always my biggest riding fear - I fractured my pelvis in three places). I have only been able to road ride a handful of times since then, and I've always enjoyed it, though every ride I begin fearful and loosen up the longer I ride. I was starting to get better at managing my fears and getting out there and riding again about six months after my accident, even did a 50 mile organized event, and then my dad was killed in a car accident in Oct. '05, and I couldn't bring myself to ride for 9 months after that at all, other than on the trainer.

Last summer I started mountain biking since it felt "safer" than the road, and it doesn't seem to trigger my fears as much (of dogs and motor vehicles), but I still get scared because of falling (which I have done several times) and the terrain (downhill switchbacks ), so I don't expect I'll ever be more than a very casual "beginner" mountain biker. I have no desire to jump logs or do anything highly technical; I just want to have fun and get a good workout.

Before my accident and my father's, I had ridden on the road for years and put many 1000's of miles on my various bikes with minimal anxiety. I feel so different now. I am not sure if I need anxiety meds short-term just to get me back out there or need to just suck it up and "just do it". I desperately want to ride (even on the road!) again, but my fears keep me inside with a million excuses.

The last time I tried to do a road ride, I fell going down my gravel driveway and was sidelined for another couple months with sore ribs, so that didn't help my anxieties any.

Now the nice weather is coming and I need to push through these fears so I can once again enjoy the rides I used to relish. I have done centuries, a 9-day self-supported tour (with DH only) across NY state, and many, many club rides, and yet now, the thought of riding five miles on the road makes me queasy.

You are not alone. But just knowing that isn't enough....I'm not sure what is.

Emily

[mimitabby]

Just a thought: Would it help to have a riding buddy? Not necessarily somebody you train with, not the whole pack of club riders like on your weekend ride, say, but just a friend you toodle around the neighborhood with or ride to the park or out for a coffee. Would that take the edge off, to have company?

Gosh, Duck, I'd love one of those, will you be my riding buddy? Its easier said than done. You might look at the Pacific Northwest Rides board... We have so many near misses; She has to work, she doesn't, she's starting at 10, i can't be there until noon... KNot wants to ride, I'm stuck with family, etc, etc..
and we each have between a 15 to 20 mile ride just to get to a central meeting place.
My DH used to be more of a riding buddy, but he graduated. This morning I dropped him off at the startline of a 200 k ride... So now what? I'm not riding. well, I might a little by myself. owell, thanks for listening.

[momof4greatkids]

I have major anxiety about riding my bike. Once I get out, with other cyclist I am pretty good. I have fun and wonder why I don't do this more. Then I go home and go about my life. The option to ride again creeps up and I get terrified. While driving to or getting ready for a ride, I get stomache aches, sweaty palms. I am afraid of other cars, gravel, getting stuck in my pedals and then possible dying or getting really hurt . Jen

Hi Jen...big hug, you are not alone. I feel the same way, especially in a group, and especially about getting out of my pedals. Sometimes I lay in bed, thinking about a ride and my heart will race thinking about all the things that could go wrong.

For a while I would just ride up and down my street, or on the trail, in very safe places.

It helps me to ride w/just one other person, and I'm super-lucky to have a great guy to ride with, who is experienced and safe, not a hammer-head.

On club rides, w/more than 2 or 3 people, I'm still pretty skittish. I'm unclipping 500 yards ahead of every intersection, or possible stopping point. This makes me a little slower than everyone else pulling away (since we often don't have to stop) but.....I always say, I'd rather be last than plastered on the windshield.

I wish you well. Try venturing out of your safe territory a little at a time, in small increments. Find a good friend to ride with who understands your fears and will help you along.

I wish you were close to me I would love to ride w/you. Are you near NE Ohio?

Colleen

[lacyliz]

Hi Jen,

You are definitely not alone. I've suffered from anxiety about a few things in the past and I know how criplling it can be. I've also worked with people (I'm a clinical social worker) who suffer with transient panic or have a mild phobia about a certain thing.

The great thing is you are out of the closet with it - that's the best thing. Other than what the other girls have said and without know other things about you, my only other couple of comments/questions are: Did you ever fall off your bike? If so, did the anxiety start afterward?

Also, when you think about going for a ride- are you thinking of going for miles or traveling very fast or doing a lot - if so, you might want to make a deal with your self: start out just riding on your driveway. then a tiny bit more when you feel comfortable, ride at a slow, easy to maneuver speed, etc. The other thing is you could try "book ending" your rides - call someone before you leave and tell them that you'll call them when you get back and what that time should be. This way you are really "riding alone"- someone will know where you are. You can even share your route. These things might sound corney- but usually help.

Also, like a couple of people said - there are short-acting meds that could help - beta blockers, etc. - someone who has treated panic/phobias would know best.

Let us know how you are doing. BIG Hugs to you. It's going to be OK.

[teigyr]

Hi Jen,

Noooo....you are definitely not alone. I never really read it described so well though and I didn't know what my problem was. I actually have nightmares that I am not strong enough to go up a hill and have to unclip but I'm going so slow I can't unclip in time. I also unclip when cornering, unclip when people are slowing down...etc. I am also learning routes where I live and I haven't ridden around traffic in the past few years. The few times I've been on streets with cars, I feel like they are so close and I almost go into panic mode.

There have been times when I want to ride and I get ready to ride and I just sit there all tensed up. When I actually ride though, I feel great! Unless there are cars, of course.

Please let us know what works for you! The idea of looking for roads with good bike lanes/shoulders looks like a good idea. The problem with bike trails, nice as they are, is they continue to shelter me from things I should be learning to cope with. (Not to mention they don't have enough hills!) I think finding a good ride buddy, as mentioned above, would help you tons especially if the person knows good bike routes. I think cycling should be something we look forward to! I remember back when I knew experienced cyclists, we could share routes and sometimes that is better than heading out on your own and finding yourself on a narrow road with cars speeding by...

good luck. I'm sure by identifying the problem, you will find ways to manage it.

[MyLitespeed]

I have a big fear of riding sometimes also, like today. It just didn't feel right before I even climbed on the bike. During the whole ride I found it hard to turn the pedals to start again once I had come to a stop. I made my self do the route I wanted but shortened it up because of the way I felt. Sometimes it gets so bad that I feel like the bike will fall over at any moment but I can't bring myself to just turn the pedals. I have had some hypnosis to help me with my fear and it has helped quite a bit. Most days I can do fine, but once in a while I have my off days. I know the hypnosis has helped me a lot when it comes to riding our tandem (I'm just the stoker), I was terrified going around corners (even at a slow pace) or going down hill. I keep a journal of how I feel about each ride and overall I have improved quite a bit. I know that eating a power bar just before I go on my ride seems to help a lot, (this morning I didn't do it). I know that I will have good days and bad days, but the good days are definitely out weighing the bad days by a lot.

[JenLeath]

I did sign up with a local cycling club. They have started riding, but they start a little earlier than I can get there. But when the days get a little longer, they will have more rides. I am new to the area, so I haven't found some training partners yet. I just need to get out there. Thanks for the anxiety info, but this is the only thing I have any anxiety about. Other than this, I am usually the first one on the horse, so to speak.
Jen

[JenLeath]

Not to offend, but I am a little surprised at all the suggestions to get medicated. I only get anxious about cycling on the road. Let's not assume the sky is falling.

Jen

[ace]

A very nice woman who was in my Cindy training group is a therapist, and after some of the women said they had major fear of going down hills (one had had a very bad accident going down hill), she posted this information. Hope it's helpful:

These training rides are actually a perfect opportunity to use what is
called systematic desensitization (aka "gradually getting used to what
scares you") to overcome worry (thinking about what might happen),
anxiety (minor physical symptoms) and panic/phobia/ post-traumatic
reactions (major physical symptoms often leading to avoiding the
activity altogether, and/or flashbacks, nightmares, or scary thoughts
that won't go away).

Some suggestions:

(1) Check out the Anxiety & Phobia Workbook, or a similar self-help
book. You can overcome this without formalized therapy, if you take a
systematic and structured approach. This particular book is good, but
there are plenty of others like it in the psychology/self- help section
of most bookstores. What you should look for is a book that explains
anxiety and phobias and their treamtent, and provides a structured
approach, preferably with both written and practical activities, in a
format/style that you feel comfortable with.
http://www.amazon. com/Anxiety- Phobia-Workbook- Edmund-Bourne/ dp/157224223X

(2) Do-it-yourself systematic densitization
(2a)Learn some relaxation techniques and practice regularly them when
you are NOT riding -- meditation; deep breathing or counting your
breaths; visualizing/ imagining, in great detail, something that calms
you and makes you feel good (I usually imagine napping on a beach in
the sunshine). Interestingly, smiling a little bit (some call it the
Buddha smile, or the Mona Lisa smile) can actually calm you and
improve your mood, even if you are just faking it at first. So try
that, too -- be sure not to grit your teeth behind the smile!!

(2b) Create a "fear hierarchy," with 8-10 "levels" of scariness
related to whatever it is that bothers you. At the "scariest" end is
the thing that you are working toward -- e.g., riding down a
moderate-steep hill, in a group of riders, and going faster than, say,
10mph. At the other end, you might have "riding down a gentle slope by
myself, riding the brakes," or maybe it would even be something like
"looking at pictures of people biking down hills." Anything that makes
you feel a little more anxious than normal is acceptable. Fill in the
steps in between Level 1 and Level 10-- riding steeper hills, going
faster, riding in a group or around curves -- in whatever way fits
your thinking/fear.

(2c) Plan some rewards/incentives. You are doing hard work, and you
deserve something for it! For me, the reward is usually chocolate or a
good meal, or a new book from a bookstore -- might also be bike gear
that you want but don't *need*, or a manicure/pedicure/ spa trip. Come
up with a series of them, so you can reward each step of the process.

(2d) Give yourself some reality checks. Most anxiety comes from
overanticipating the likelihood of a negative event (e.g., "I will
definitely crash") and from overestimating the impact of the event if
it happens (e.g., "I will die."). Remind yourself that if you are calm
and careful, you *might* fall or crash, but you probably won't (think
about how many cyclists ride down how many hills every day); if you
*do* fall or crash, you will be hurt but probably not irrevocably
(again, consider all the bike accidents you know about; scrapes and
bruises are way more common than more severe problems. If you've had a
very bad experience in the past, that doesn't mean all your
experiences will be that bad; it was unlikely but it happened, and it
has no bearing on what will happen next time. Talk to other cyclists
about it, and find out about their experiences. Finally, remember that
the calmer you are when you're on your bike, the more you will be able
to concentrate on riding properly, and the more likely you will be to
stay in control while you're riding.

(2e) When you can dependably use your relaxation techniques to slow
your breathing and your heart rate a bit, start at the low end of the
scariness scale. Just *think about* doing the thing at that end. When
you feel yourself getting anxious, use your relaxation technique to
calm yourself down. Do this for 10-20 minutes a day (i.e. imagine,
feel mild anxiety, relax, and repeat) until that image or idea no
longer causes an anxiety reaction. Then actually *do* the thing you
were thinking about and see how that goes; again, use your relaxation
technique and the Buddha smile to calm yourself back down. Once you've
conquered the first step of the fear hierarchy (or rung of the
ladder), give yourself whatever treat/reward you've planned! Don't
forget this step, and get someone to help remind you or encourage you
to do this piece. Heck, get them to give you a massage as the reward!

When you are ready, move up to the next thing on the scale, using the
same basic approach. If you get to the point where you're actually in
the saddle and on a gradual hill (have a friend with you to help!!),
remember that you can stop after just a few feet, and calm yourself,
and then go on. Give yourself lots of time and encouragement. It's
okay if some steps take more rounds of practice than others.

(2f) Use your training group to the extent you are comfortable doing
so. We are all in this together, and so far I've seen nothing to
suggest that people would be anything less than enthusiastically
supportive and helpful in whatever ways you might need. If you feel
comfortable telling the group about your anxiety (especially before
you're experiencing it, when it may feel too vulnerable to do so),
tell them! Tell people what might be helpful for you -- do you need to
check in with someone when a hill is coming up? Do you need to tell
someone what your calming images are, so they can remind you? Do you
want someone to stop and breathe with you at the top of a hill? Do you
want everyone but the ride leaders to just let you alone? Are we
allowed to cheer for you at the next regroup point? (We might want to,
you know!!)

Over time and with structure (that's where the book comes in handy),
this really does work. I am a college professor, so I sometimes teach
classes of 50-100 students, and I also make presentations to
various-sized audiences at conferences about 2-3 times a year. I had a
public speaking phobia, and I used to panic and usually throw up
before every class I taught. Now, I am a little anxious before
teaching or speaking, and my voice sometimes shakes a little or I lose
my train of thought -- but I keep going without a hitch, and I usually
get good evaluations from students and conference attendees.

(3) Brief therapy can also be very useful for stuff like this, and
there's a technique called EMDR that is particularly effective; it
usually takes only 2-3 sessions for a trained EMDR practitioner to get
good results for phobic/panic/ post-traumatic reactions. So, if you
want to try some of this stuff but would prefer to have professional
guidance, you needn't worry that it will take forever and break the
bank!!

[mimitabby]

Just curious, do MEN not have this problem? Or do they just say they don't like biking and hang it up?

[freshwater_pr0n]

Aw, darlin'. A lot of us, male and female, are really scared at first. That fear is natural, but in the end, it can hurt you.

Fear makes you do dangerous things. It makes you hug the side of the road, it makes you try to be invisible, it makes you yield to cars too soon and it makes you less predictable to drivers.

Ride with large groups until you feel more comfortable. Take notes. When you're driving in your car, observe the way confident cyclists integrate themselves into traffic. Memorize http://www.bicyclesafe.com.

You're not a crybaby or a wuss for feeling scared. You're a smart, cautious person. Turn that fear into healthy awareness of the road around you.

[Bluetree]

Not to offend, but I am a little surprised at all the suggestions to get medicated. I only get anxious about cycling on the road. Let's not assume the sky is falling.

Jen, I only brought it up because in your OP you called it "major anxiety."

Just curious, do MEN not have this problem? Or do they just say they don't like biking and hang it up?

I've read that anxiety/panic attacks are far more common in women than men, but I'm not sure if this is clinically true, or if men just won't admit to it. Personally, I do not know a man who has suffered from anxiety (except when it comes to losing their hair), but I sure know a LOT of women who do.