Cycle safely, both in training and in races

Here is Helena Stigson’s advice on how an MTB cyclist can improve both their own safety and that of others, in training and races. Choose the right equipment.

Bike: Make sure the bike suits both your height and your weight.

Water bottle/hydration backpack: If you drink while cycling, a hydration backpack is safer because you can keep both hands on the handlebars almost all the time. If you use a bottle, you’ll only have one hand on the handlebars. Remember to hold the bottle in your left hand so that, if you need to brake, you can use your right hand and the rear brake, which is safer.

Pedals: Clip-in pedals give you better balance. You also get more power since you can pull the pedals upwards as well as push them down. But if you’re using clip-in pedals, it’s essential that you are accustomed to them, so that you can quickly unclip. Otherwise, you risk both your own safety and that of others. If you are at all unsure, choose regular pedals.

Bike helmet: Choose a helmet that has scored well in tests, such as Folksam’s “Bra val”. The helmet should also have rotational protection, such as MIPS. If your helmet has been involved in any kind of crash, it should be replaced.

Check your bike.

Are all parts of the bike securely attached? Are the brakes working? Is the water bottle securely in place or is it going to shake loose after a few kilometres? And if you have a kickstand, check that it doesn’t stick out in a way that could get caught on other bikes or vegetation. If it does, remove the stand.

Learn cycling etiquette and technique.

If you are cycling at a relaxed pace, keep to the right side of the track. If you want to overtake someone, do so on the left side and call out “on your left” beforehand. If you need to stop, do so safely so you don’t knock someone over or cause a pile-up. Cycling is safer, both for yourself and others, when you use proper cycling technique. This includes how you handle corners and hills, how you shift gears smartly, and where you should direct your gaze. Adjusting your speed to match your skill level will further increase safety.

Train in a group.

If you are a beginner and are used to training alone or with a friend, it can be a big adjustment to take part in a race with several thousand participants. That’s why it’s a good idea to try riding in a group before race day so you can get a feel for what it’s like.

Cycle a lot!

The more you cycle, the better your fitness will be. And the better your fitness, the easier it is to climb hills without having to dismount and walk. This increases safety for both yourself and others. Good fitness also helps you stay focused for longer periods and allows you to make quick, smart decisions. And if you do happen to get injured, you will recover faster thanks to your solid physical condition.

Watch Folksam’s video – Quick check of your bike

Bonus tip! Find Folksam at the start area – they can help you with a quick check of your bike before the race.