Getting back to cycling after an accident? The top ways to do this safely

Getting back on the bike after an accident can be a little tricky. 

You might have suffered an injury, and your confidence may have taken a nose dive, so how can you get back into it?

That’s what we’ll talk about in this post today. 

We’ll dive into:

1.  How to get back on the bike after an accident 
2.  How to regain your confidence after a bike accident

Let’s get started.

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HOW TO GET BACK ON THE BIKE AFTER AN ACCIDENT

Take baby steps

It’s normal to feel apprehensive about your return to cycling after an accident. You’ve gone through recovery, but your confidence probably is also a little shaky (more on this below.)

Because of this, I’d encourage you to try this pyramid exercise from the book Rebound: Train your mind to bounce back stronger from sports injuries by Cindy Kuzma, Carrie Jackson Cheadle. 

Here’s the pyramid exercise:

1| List ten things that make you feel uneasy about getting back on your bike. Whether that’s something that makes you feel a twinge of discomfort or something overwhelming to think about, it goes on this list. 

2| Rank each item from those things that make you a little uncomfortable at the bottom of your pyramid to the one thing that fills you with dread at the top. 

Maybe that’s doing a bit of indoor cycling or finding a bike-only trail to get reacquainted with riding outside—do a little at a time rather than throw yourself back into the fray. 

3| Aim to address each item, starting with the items at the bottom of your pyramid.

4| Start with visualization. Imagine accomplishing one item at the bottom of your pyramid — then go out and do it. Once you feel at ease with it, continue to the next step. 

The good thing is, as you move through this exercise, you’ll rebuild your confidence and motivation to keep moving forward. 

Take it easy

One of the hardest things to do when you’re returning to cycling is to come to terms with where you are physically today. 

Maybe hour-long rides were a regular part of your cycling routine, and today, your rides are minutes long—it’s frustrating but a normal part of the return to cycling process.

Your fitness will come back with time, but today, take it one step at a time with bite-size chunks of time — and that may be 5 or 10 minutes of cycling.

And if you feel good? Extend your time on your bike by 10 to 20 minutes but let yourself stop at any time. 

Wherever you need to start, start there. (It’s why I created a return to cycling plan that meets you where you are today.)

Don’t be too hard on yourself based on what you could do in the past. 

Listen to the pain

You’ve probably heard this advice before: listen to your body. And this advice is especially true when you’re getting back on your bike after an accident.

Pain is feedback, and there’s a list of how to adjust your cycling in the return to cycling plan, but if you feel:

• Pain at the beginning of your bike ride, and this pain becomes worse as you continue, back off on the duration and intensity. 
• Dizzy or nauseous, slow down or dismount. 
• Sharp pain, stop immediately.

HOW DO I REGAIN CONFIDENCE AFTER A BIKE ACCIDENT?

We’ll jump into the tips on how you can regain confidence after a bike accident below.

But before we do, an important note: experiencing anxiety and a loss of confidence after a bike accident is normal. 

Sometimes, the repercussions from a bike accident can linger and be intense, and the best thing to do is to seek help from a mental health professional.

Do box breathing to settle your mind

Are you feeling a bit apprehensive about getting on the bike?

Box breathing—a cycle of inhaling, holding your breath, exhaling, and holding your breath once more—can help you stay present and relaxed.

When your brain’s occupied with breathing in and out, it can’t think or dwell on anything else.

And here’s what to do: 

1. Inhale for 4 seconds
2. Hold your breath for 4 seconds
3. Exhale for 4 seconds
4. Hold your exhale for 4 seconds

Practice and repeat the cycle until you feel less tense. 

The next step: transfer your new box breathing skills to the bike

It may be easier to practice this with a bike trainer. 

To do so, use your pedal strokes as counts and sync your breathing to your pedal strokes.

For example, inhale for two downstrokes, hold for another two downstrokes, exhale for two, and then hold for another two.

It doesn’t have to be for two downstrokes—it could be for three or four if you wish. 

The main goal is to keep your breathing measured to ease any anxiety.

Feed your confidence with positive experiences

Remember the pyramid exercise we talked about earlier?

This practice gets you to build positive experiences slowly and deliberately to allow yourself time to adapt and get comfortable with these new experiences before taking on more.

Ask your medical team why they believe you’re ready to return to cycling ¹

When you’re returning to cycling, especially after an injury, the fear of re-injury is common but unsettling. 

Your brain wants to protect your body, and it does so through this fear.

So to alleviate your concern about re-injury, ask your medical team for details on why they believe you can return to cycling.  

Their answers and guidance can help you feel more confident about getting back to cycling without injury. 

Not ready to get cycling outside? These three 20-minute indoor bike rides can get you moving. But remember, you must start where you are today, so if these workouts are too long, feel free to stop at any moment.