Techniques for cycling downhill

50 Votes here (click stars to vote)

Some people have a natural confidence when cycling downhill, or at least a way of ignoring their natural fears, while others are much more cautious. This nervousness about going downhill is an important weakness to tackle since:

1) if you lose a significant amount of time cycling the descents it is extremely difficult to make it up when going up hills

2) if you arrive at the bottom of the hill at, say, 30 mph instead of 20 mph you have a great advantage for the next stage of the course, whether it is a flat or a hill, so the faster cyclists going down the hill will often be the fastest cyclists going up the hill straight after as well

3) if cycling downhill makes you stressed you will enjoy riding much less

Very often cyclists attribute their hesitation in descending to factors such as 'natural fear' of going downhill fast. I know all about this since I did the same for several years. I've always hated children's swings and slides as well, and would have sworn that I just couldn't cycle any faster downhill, because panic would set in, my arms would go rigid, the bike start shaking - and I'd need to brake rapidly to prevent an accident.

As an approximate guideline, I would say a 'normal' cyclist will go down a 5% descent quite happily at 25 - 35 mph, while many will happily reach 40 or even 50 mph without concern. I am still not within this second group!

Of course, everyone has a 'fear' point - but if yours is lower than other people you cycle with then perhaps something else is wrong. Some of the most common problems and solutions that will enable you to cycle downhill faster::

1) your bike is setup wrong or is the wrong size. If you are being forced to put your weight on the handlebars by a bike that is the wrong size or setup badly then it is extremely difficult to descend 'properly'. On normal descents your hands should only be holding the handlebars very gently (about the same as when you are writing with a pen, for example). If this setup could be your problem first try moving your saddle back - even a few centimetres might be necessary overall, but only make changes a small amount at a time. Your bike shop will be able to tell you if your bike is simply the wrong size for you.

2) you are sitting too heavily on the saddle. During descents cyclists should put almost all their weight on the pedals, or just the outside pedal if going around a corner. There should be only a small weight on your saddle (and almost none on your handlebars, as mentioned above). This process lowers the centre of gravity of the bike and makes it far more stable - try it, it makes a very large difference.

3) you are not looking far enough ahead. It is clear that when we look at the road directly in front of us it appears to be moving much faster than the road 200 yards ahead of us. Try and look less at the immediate section of road and focus on a point quite a long way ahead. You will feel a dramatic improvement in your confidence, as you suddenly feel as if you are cycling slowly instead of hurtling along.

4) focus on breathing. If none of these help try focussing on your breathing - breathe regularly and calmly, with your focus on breathing out evenly and calmly. Forfgetting to breathe enough is easier than you think and not at all helpful!

5) keep pedalling. OK this sounds like a bad idea but it works wonders, even if you are only pedalling very slowly and with little effort (in a big gear, of course). A bike being pedalled along is much more stable than one that is simply rolling along. Your goal is to improve your stability, not reach 100 mph, so you only need pedal calmly and slowly - pedalling fast might be even better but that can come later!

31 Comments

tania makes this comment

Saturday, 07 August 2010

Ok, so how am I supposed to put most of my weight onto the pedals if I am to keep peddling to, this seems rather awkward to me,??
Admin makes this comment

Saturday, 07 August 2010

Fair comment! It depends on the hill which method you would use - a long, straight, not very steep hill you are likely to keep pedalling, whereas on a steep hill or around downhill corners where you won't usually be pedalling you should try and put your weight on the pedals as much as possible.
I should have made it clearer in the article, thanks for pointing out the inconsistency.
Helen Yarnold makes this comment

Monday, 16 May 2011

I did the cotswold bike ride yesterday and my fear of downhills completely ruined it for me - I am totally stressed out now! I have been told that I need to get a new bike but can't afford that- I have a mountain bike and I am much better on that than on the road bike - but just thinking about going downhill on my road bike makes me feel sick - I am training for a half ironman so actual distance on the bike isn't a problem but any undulations cause me to feel out of control $:\$ Can anyone help me pleeeease
Admin makes this comment

Monday, 16 May 2011

Hi Helen,
How steep are the hills?
Are you nervous when cycling fast on the flat as well? If so it is a good idea to practice cycling at say 25mph for short distances on the flat to get used to higher speeds, before worrying about downhills?
Are the hills gentle enough that you can pedal slowly? Pedalling makes a bike feel much more secure than just rolling down a hill
Is your saddle too high relative to your handlebars? this can make a bike feel very unstable
Whenever cycling, even on the flat, make sure you are not putting weight on your hands - weight should be on your bottom and feet with your hands holding the handlebar lightly, just to steer. Cycling downhill with your weight pushing down on your hands is a cause of wobbliness.
Above all, practice at slow speeds while breathing calmly and focussing on the above, and faster speeds will come in due course. Don't try to be fast straight away.
Helen Yarnold makes this comment

Monday, 16 May 2011

The hills were quite sharp but yes I am quite scared on the flat too - don't like changes in camber on the road or when the road is crumbled - makes me very nervous - alhtough ok on mountain bike - maybe should just ride that! As for 25mph don't think my little legs will go that fast - more like 12mph or maybe up to around 15!
Admin makes this comment

Monday, 16 May 2011

Sorry I should have said 'faster than normal' rather than 25mph. And I was thinking of a slight downhill with a tailwind just to get used to going faster, I don't think many of us routinely cycle along at 25mph!
Milan makes this comment

Monday, 30 May 2011

My girlfriend is a keen road cyclist and she regularly goes out with her local cycling group.

I am a complete novice (!) and I have not cycled since I was in my teens but in order to try something new and to have fun sharing a hobby with her, I bit the bullet and bought myself a Giant Defy 3.

I went on my first ride 2 days ago. There was a lot to get used to all the same time - gears, clipped pedals, trying to keep myself going in a straight line and keeping over to the left when cars are overtaking.

Eventually, I thought I started getting the hang of it, started panicking less and even started unclipping successfully. However, my success was short-lived when I went down my first steep hill and had a head on collision with a tree round the corner! Most of my torso is bruised but at least the bike is ok.

When I realised I was starting to speed up, my natural instinct was to stop pedalling and despite desperately using both front & rear brakes hard, I still wasn't able to slow the bike down.

I feel completely demotivated (and nervous!) and just wondered if anyone has some words of wisdom to pass on to this cycling novice, so he can get back onto his bike again!
Admin makes this comment

Monday, 30 May 2011

Hi Milan, best advice is - try again! Seriously, it takes some getting used to cornering while going downhill so you need to get used to it on a less steep hill and less sharp corners, and slowing down well before corners rather than in them - practice at very low speed, also practice leaning the bike into a corner even on flat roads just to get used to it (and to speed up the corners) - very often efficient cornering largely depends on getting used to leaning the bike efficiently..
Having said all that I almost never cycle in mountains myself, just aren't any here, so I'm pretty sure I'd have exactly the same problem on downhill hairpin bends on a mountain road - things we aren't used to always take practice at slow speed or building up to gradually.
Si makes this comment

Monday, 20 June 2011

Firstly, thanks for having this as a discussion - I thought I was the only one to have "descent-a-phobia"!! As a late 30s 6ft, 85kg sports mad fella it is a big admission to say I am really scared going down hills on my 2010 Trek 1.5. I rode the BHF London to Brighton yesterday with some friends and although I rode all the way up Ditchling Beacon I spent large chuncks of the ride is a state of nervous panic as 100s of people sped past me on the down hill sections. I have only been riding a few months (probably about 7 or 8 rides) and am struggling to come to terms with the clip in pedals/shoes anyway and I think this is also contributing to my fears as I don't feel at ease being bolted to the bike!? On the flat I have had the bike at just over 30mph so I think it's not really a speed thing, it's a control (or the fear of losing it) thing that is the real issue. From reading the earlier posts and responses I can see my technique is poor (weight not on pedals, but on handlebars; constantly squeezing the brakes to death) so I will try and adjust that. Should I ditch the clip ins? What else can I try? Very frustrated, and more than a little embarrassed! thanks in advance
Admin makes this comment

Monday, 20 June 2011

This is a topic close to my heart! I'm much better than I used to be at going downhill but its still my biggest weakness (so I know from personal experience what you are describing, and that improvements are possible).
Getting your weight onto your feet instead of your hands is much the most important thing - and control seems even better if your feet-pedals are horizontal (this is more strain on your legs though) - except on corners where the outside leg should be taking all the weight.
Focussing on breathing and staying calm is also especially important when you start to get stressed, otherwise that makes your body all tense and the problem much worse.
Practice with good technique at low speed is the way to make progress, even if at first it means going slower downhill than on the flat!
Admin makes this comment

Monday, 20 June 2011

ps I'm not sure it would help to ditch the clipless pedals - I can see what you mean but I think you're better off getting used to them as well if at all possible!
Dipak Thapa makes this comment

Friday, 08 July 2011

During downhill i use both brakes to slow down my bikes. I know that if during this i pressed forward brake more than i will roll down forward.It happened just few days back while i was practicing decent on stairs. i was using both the brakes but more force was on the rear brakes but all of sudden i happened to pull forward brakes more and down i fell with sprain in my right hands. is it possible to control the speed with the rear brakes only.
Admin makes this comment

Friday, 08 July 2011

Hi Dipak, it's possible to only use a rear brake but much less efficient at stopping quickly. At most speeds it is more efficient to use both or just your front brake, while keeping your weight back on the bike and mostly on the pedals.
But I'm not quite sure what you mean about 'practicing a descent on stairs' - sounds like something you'd do an a mountain bike more often than a road bike, and if the descent really is as steep as stairs then back brake is perhaps the best option. I have to admit I never cycle down stairs!
Gareth makes this comment

Sunday, 31 July 2011

Just to add. I believe being able to use the brakes properly is the key to confidence/ control when descending. You really do need to use both breaks together to generate enough breaking power (without locking the wheels up).
Also, you need to push your body back as far as you can when breaking hard e.g. stomach incline with your saddle, arse back as far as it will go, arms stretched.
One other thing, you can use your torso as an air-brake (this will also makes your brake pads last longer), it's surprising how much this can slow you down in itself.

Safety tips: Check your bike (you should anyway) before you go on a hilly ride, with particular attention to the handle bars and headset area (your bodies momentum will shift to here when breaking and you don't want it to move!). Also, take notice of the road signs, sharp turns will generally be sign posted. The national speed limit may be 60mph, but not these corners!

My favourite loop takes me over 50mph on a long decent a couple of times a week. I love it! that's the reason I climb the hill in the first place.

PS: Nice website!
eileen makes this comment

Monday, 15 August 2011

thanks for all your comments on descending hills. I just complested the panMass Challenge last weekend. Its a 198 mile challenge for the DanaFarber Cancer Inst. I loved the ride but the hills terrified me not going up but going down. I DID put my weight on my bars and not on the pedals so that tip will help me. I do not trust my bike yet. I feel like I'm keeping other riders back and I dont want to do that. How many rides does it take to get over this fear? I hate being this way. I've been invited to other rides but I'm saying no until I get over this. I fell a couple of years ago and had a pin in my shoulder and I'm afraid to hurt myself again. I dont want this to ruin biking!
Admin makes this comment

Monday, 15 August 2011

Hi Eileen, some people are just fearless on descents, others not, but there are things that will help. Like you say, If you keep focussing on having your weight on the saddle and your feet with relaxed arms, and also practice cornering when going downhill (move out towards the middle of the road before the corner and then lean in and cut across the corner, so that you are not doing such a small angle) it will get easier with time.
Descents on poor quality roads can be much scarier than on good surfaces so try to practice both.
Last thing - just getting used to moving fast is important so when you find yourself on flat road or gentle descent with a tailwind pedal hard and fast just to get used to travelling at higher speeds.
Tony makes this comment

Sunday, 21 August 2011

I had a bad crash on a mountain downhill about 6 weeks ago, and now I'm frightened when descending the mountain roads here in Switzerland. It's going to take me a while of slow practice to get my confidence back again. I was in a roadbike tour in the mountains last weekend. I climb very well, but I was the slowest person in the group for going down the mountain.

I had what in motorcycling is called a 'highside crash'. I knew nothing about that type of crash before my accident. One of the reasons I had such a bad crash was I did hardbreaking and used my front and rear brakes together. When you do that the front wheel has a lot more braking power and the rear wheel is very likely to fish-tail. If it does fishtail and regains traction then the wheel can grab the road so hard that will bounce off the pavement and swing to the other side of the bike. If this happens you'll have a much nastier crash than if the wheels had just slid out from underneath you. (look for the Jesaba Beloki crash on youtube if you want to seen an example).

I don't know what advice to give except to be aware that there is more to correct braking at highspeeds than one might initially think. It is not so simple as just use the front and rearbrakes together.
Nathan makes this comment

Saturday, 24 September 2011

Welsh speed freak, regularly go over 50mph, top speed is 54.4mph trying to hit the 60mph but getting wind conditions right and position is all important.
Wife recons I will end up killing myself, but I find it an adiction; the roads round here are steep and bendy.
Where ever you go its up hill or down hill so you tend to get used to it pretty quick, great fun when your doing over 50mph you know your alive then.
Admin makes this comment

Saturday, 24 September 2011

Sounds fast Nathan! Got any tips for the rest of us so we can do the same?
Nathan makes this comment

Saturday, 24 September 2011

The road I come down is the old Aberystwyth road off the Elan Valley Dams, I think its 280m high and three and a half miles long;it has two fairly tight left handers on it and certain times of the year there may be sheep or cattle on the road as its open hill.
The main advice I find, like you said is to stay calm and light on the handle bars; Im a bit of a loon anyway, but panicing is when you get the problems.
I did have a speed wobble once and the man at my local bike shop told me " if you get it again, to grip the cross bar with your knees and it helps to bring the wobble out"PS. Love the site.
Nathan makes this comment

Saturday, 24 September 2011

Or move to Mid Wales then you can do the same !
Admin makes this comment

Sunday, 25 September 2011

Thanks for the suggestions! I grew up in South Wales, much less hilly than where you live though.
With the rain you get there - does that mean you're often doing 50 mph down a wet road!?
Nathan makes this comment

Sunday, 25 September 2011

I said im a bit of a loon, not completely insane.
Had my first crash today, went over the handle bars down over a side and landed upside down in a gorse bush; Ha, while testing out my new bike camera. ( its all on film )
Even us brave and fearless get it wrong now and again, got back on and carried on down the really steep hill; if at first you dont succeed, try try again. (bike is fine thankfully)
Robby makes this comment

Friday, 30 September 2011

Thanks for all the comments, I am so "down hill phobic" too, but so want start cycling. It could be that I have not cycled as a child or youth, now in my 30's and so loving my running I want to get involved in triathlons and this is holding me back. I will try the deep breathing and practice slow down hill repeats to increase confidence. Do you have any advice on a way to improve balance or confidence for balance. Thanks
Ben makes this comment

Thursday, 13 October 2011

Have exactly the same down hill phobia as others on here and it's been affecting the rest of my cycling. I've been doing some half-ironmans and really hate the fact that my nerves on downhills lose me places and lead to me losing places later on the bike (and tight back etc from being a nervous cyclist so the start of the run is tricky with a stiff back). I'm in my mid 30s too and haven't cycled since being a child.

I do put too much weight on my hands during downhills and then when I brake stiffen up and it all gets shaky...

My current thinking is that if going a steep hill (so not pedalling) I keep my pedals level, previously when I braked I felt my weight move forward on to my hands (my ankles were stiff, feet level and legs probably tense). I think I need to relax my ankles more (heels down a bit) so the weight is transfered through my legs to the pedals rather than through my arms to the handlebars.

Need more practice.....
Admin makes this comment

Thursday, 13 October 2011

Hi Ben, practice is the main thing I'm sure.
I was amused the other day when my Dad happened to mention that when I was a baby (more than 40 years ago) they always had to carry me very slowly when going downstairs or I would start crying and screaming, so I'm guessing there is a genetic element as well!
Nathan Casey makes this comment

Sunday, 30 October 2011

Hi Mad welsh man here again, my problem I have recently found out is that I am not very good at climbing,done one or two rides in company lately and I fade like anything; I do quiet a lot of miles and I am built like a jockey's whip.
I have a Scott cr1 carbon so the bike is nice and light,what I do lose on the ups I do gain on the downs; but would love to master the climbs then I would be flying.
Any tips for me? PS youtube MadbikerNath if you want a laugh.
Admin makes this comment

Sunday, 30 October 2011

Hi, we're all good at different things of course. Have you looked at cycling up hills (and the comments people have left)?
Admin makes this comment

Sunday, 30 October 2011

ps that long hill you are cycling down - do you cycle up it first? that looks like pretty good practice!
Keith makes this comment

Monday, 31 October 2011

Like Si, I too am more than a little embarrassed to say that i have "downhill-a-phobia". And I'm a late 40s rock climbing idiot! I think a lot of my fear is down to a bad crash i had when a young lad (headset sheared, went over handlebars and nearly under the wheels of a car overtaking me!) It put me off riding in traffic and I have only now just thought about getting out on a bike again after all these years. Also having read this website it is obvious to me now that I have good technique uphill but absolutely rubbish technique downhill, which no doubt aggravates my latent fears of crashing at speed again. It's good to know that I'm not the only "macho" man who has this probelm and that it is possible to get that diownhill rush by practice and technique improvements (like not gripping the handlebars!)
Great website, great confidence boost!
Tim makes this comment

Saturday, 05 November 2011

I tried the simple techniques of ensuring my weight was mostly off the bars and looked further ahead on the road. Result ? I went down the hill that I constantly braked on with just touching the brakes once gently - thanks for the tips I feel more confident already.