Bike Handling Skills

by Jon Metz
​When it comes to preparing for the bike leg of the triathlon, most athletes tend to be focused on making sure they are logging the appropriate mileage while getting faster and/or stronger. Unfortunately, bike handling skills are not addressed or practiced. Great bike handling skills are required in draft legal racing. Furthermore, in age group racing many crashes and accidents could be prevented by athletes who are aware of their environment while on the bike. All athletes should possess the necessary skills to intuitively handle riding near other athletes and avoid unforeseen situations. Practicing is the best way to ensure draft legal and age group athletes have the necessary bike handling skills. All athletes should practice bike handling skills. Practicing these skills in a group environment makes the activities more fun and competitive. In some cases, it is necessary to have at least one other cyclist to perform the drill effectively. Here are a few of my favorite bike handling drills.

• Balance Beam: Using chalk, draw two straight lines about 30’ to 50’ long approximately six inches apart. This will give you a path six inches wide that you will follow. Ride the course while staying inside the two parallel lines from one end to the other as slow or fast as you want. The goal is to stay between the two lines of chalk for the entire distance of the course.
• Long Roll: Find a paved area that is either flat or is slightly uphill. Draw a start line and them another line about 25’ past the start line. Begin by pedaling at the start line and continue to pedal as hard as possible until you reach the next line. When the front tire of your bike hits the second line begin to coast. The object of this event is to roll (coast) as far as you can.
• Slow Race: Lay out a long straight course. Find another rider with approximately the same riding ability as yourself. Line up next to each other and start at the same time. The object of this drill is to ride as slow as possible without stopping. 
• Paper Boy: Use clothes baskets, large tubs, or trash cans as targets. Start riding while holding a rolled newspaper in one hand. You must ride toward the target while holding the newspaper and then throw it into the target. 

Other drills include heel grabbing, bottle pick up, slalom, and offset slalom. More advanced skill activities include braking, cornering, looking, and bumping are described below.

• Braking: In a large vacant parking lot, begin riding next another athlete at a moderate pace. Assign one rider to randomly yell “stop”. It is the goal of both athletes to stop as quickly as possible while maintaining control. The difference in stopping distance between the two riders is a good visual test of reaction time for the athlete who is stopping on the command of the other rider. 
• Cornering: The key here is to choose a line through each corner by clipping the apex of the turn. It is important to keep the inside crank arm in a vertical position with the pedal at the top. You should practice inside and outside cornering in both directions. As you become more proficient with cornering, challenge yourself to increase your speed through the corner and sprint out of the turn.
• Looking: It is extremely important for you to be aware of your surroundings while riding at all times. For this activity have another athlete ride a few bike lengths ahead of you. The rider in the back will be riding with one hand on the handle bars while holding up the other hand displaying a random number of fingers. You will have to look back and shout out how many fingers your partner behind you is showing while continuing to ride straight and not veering off to one side or swerving. 
• Bumping: This activity should be performed on a grassy area. Practice bumping into another rider while riding next to them. This can be done using elbows or shoulders. This activity will help you become more comfortable while riding or racing in packs.

If you work on the above drills and skill activities, you will become a better athlete with superior bike handling ability, balance, and more confidence on the bike.