I have talked about my fear of descending before. It was going better. Week after week, I go with someone and get better and better on these hills here. So last week-end i went to Lake Placid, excited to see how I would do … It was terrible… I mean my fear. I am so tense, my bike shakes, I keep reminding myself to relax, I can make it. I hate the acceleration and that hill goes a long ways… not much room to slow down and breathe. I think I hit 22mph but mostly I was on the breaks, at 12-16mph until I hit the bottom. Then I couldn’t feel my body anymore and lost it. I know what I need to do, I just have a mental blockage and this fear… I am not sure anyone can help but I am desperate so why not ask… as anyone ever done hypnosis maybe? never tried that… there are no hills here comparable to that… Also, about my zipps, they FREAK me out… The seams on the metal are not even, it makes a thumping motion when I break, that combined with those hills was terrible. Anybody had that problem with their zipps before? I know I need to be positive and will be… just a bit down and discouraged at the moment…
I rode the loop twice, terrible winds and then drove it twice and filmed the hill the second time with my camera so I can watch it and do visualization. I had my coach there and another coach and they really didn’t know what to do with me… He said all I’ll lose is 4 min per loop… and gain a lot of stress!! Gosh was I happy to climb 86…
The simple answer is figure out what you are thinking about and think of something else. Most people I have talked to who are afraid of descending are thinking about all the bad things that could happen. Focus on the guy in front of you or anything else but what might happen.
If you can’t change what you think, the way you picture it in your head should be changed. For example, rather than running movies in your head that are huge, first person, living color, 3D, bloody horror flicks of you splattered all over the road, at the very least turn it into a b&w comedy with a suitable soundtrack where you are the director in the audience rather than the participant.
The movies in your mind determine how you feel so if you change the movies you change the feeling. Sounds ridiculous but it works. You just have to tinker around until you find the alterations that work best for you.
Unfortunately, I cannot help you with descending but I can throw in a fear I used to have. I was petrified of bridges when I was growing up. That was a pretty big deal because I grew up right on the Kiel Canal, one of the world’s busiest water ways with ocean-going (up to cruise-ship size) vessels passing through. Hence bridges had to be sized accordingly - and I had to cross one frequently. The scarier a bridge look, the whiter my face grew and the sweatier my hands became.
Eventually, by pure chance I got to talk to a neurologist who specializes in fears. After 30 min he figured out by question after question after question where that fear came from → I had watched a movie - unsupervised - at our neighbor’s house at the age of 4 (!!!) in which a bridge collapsed and the guy who was crossing the bridge spectacularly drowned over the next 5 minutes in that river. (NEVER let your kids watch TV (news or movies) unsupervised!!!)
Knowing where that fear came from was a HUGE relief!!!
The neurologist also recommended (he said it would suit my personality) to try to do a bungee jump off a bridge. Nobody tells me something like that twice… So, two bungee jumps later I am almost fine with any bridge (walking across the Golden Gate Bridge would still be “exciting”, but driving is ok)…
So, if you could find out where that fear is coming from… I have heard that hypnosis can reveal that but don’t know of anyone who has experience in that.
On practice descents, try resting a little before the descent if your riding rolling hills because descending while recovering from a hard climb always feels shaky. Try and find some hills with a straight run out and then let go the brakes 3/4 of the way down and ride it out. If your planning on braking on a downhill then don’t start off descending on the aero bars. You can always rationalize: the extra rest you’re giving yourself on the downhills will make you faster on the next uphill. Take your cylce computer off your bike and don’t worry about speed.
I have a fear of heights (acrophobia) and elevators. Fortunately, these obstacles don’t come up too often in triathlon. I don’t race downhill MTB, so I don’t have to use a lift. I’d like to do a stairclimb race sometime.
Oddly enough, I’m not bothered by being in an airplane or looking out the window of a tall building - I just can’t go out on the roof or observation deck
This might sound crazy. But I have a crazy fear of heights. Totally petrified. So I had an opportunity to do some rock climbing with some experienced folks.
I tried and was a wreck, legs shaking, the whole thing. I got down and was freaked out and pissed at myself. I decided at that point that I was going to do it. I imagined the worst case scenario (falling, head injury and death) and accepted it.
I got back on the rock and said its ok if I die doing this, I am going to do it. Of course, i was very safe and did fine. But I had to accept that thought to be able to get through it.
You are safe riding down a hill. We all can tell you a story of going downhill at 50mph in the rain in a race.
Oh, dont touch the brakes unless you have to, they only slow you down.
nickc had a good idea, ride the brakes down the hill. At a predetermined spot, let off the brakes and ride it the rest of the way. Have someone drive you back to the top and keep riding down, progressively letting go of the brakes a lttle earlier.
Do you have someone there that you trust that they are an expert at descending? Could you possibly force yourself to mimic them? Ask them to go down at a slow but reasonable pace and then force yourself to follow them exactly. Focus on that person and not on the hill.
You know, that is EXACTLY how I have down better here… But it didn’t transpose to the hills at LP. You guys have great ideas… I was thinking about that… having someone drive me up and down… Just need to find someone to do that for me 3 days before the race, because I don’t live near there… I think I know when this fear started… i used to be ok. Did a race about 8 years about where I hit 40mph in the rain, and couldn’t break, the bike started shaking, I started screaming… Nothing happened but a friend broke his pelvis that day going down that same hill… Also, LP 3 years ago, in the middle of that down hill, there it was… ambulance, cyclist down, blood everywhere… And you know, once I know the end is coming, I can let go completely and I am fine. I am hoping that watching the tapes with the hill will help… Isn’t that terrible tough that it’s my main worry for the IM? You will never meet someone like me, smiling all way UP the hills, happy as can be:)
How about using the tape of the course and on your trainer, blocking up the rear wheel to give you that downhill effect? Is there a chance you could talk to a sports psychologist or even regular psychologist about it? I wish you the best of luck.
try breathing deeply (correct breathing is essential here) right before you start the decent. The concentrate on your form, being in the aero position as much as possible and keep breathing and try to relax as much as possible and yep keep breathing here and enjoy the downhill. I usually tell myself I don’t have to peddle and can rest and recover after the climb to get to the top…its fun, fantastic, and the wind feels great!!!
I’m not buying it Marisol…this is something you need to beat. Not saying this fear isn’t real (not too many can ride no brakes down a hill at warp speed) but it is all in your mind. And anything that can be put in there can be taken back out. If you need someone to drag you up to the top of those hills so you can fly back down again and again until you beat it let me know. Been thinking about taking a holiday anyway. Once you get over that fear (probably of crashing) it will be energizing to come down the backside of those hills and take more time out of the competition than you did on the way up. And if the hills are rollers the time you can make up using that speed to your advantage is huge. Do what you have to do girl but don’t you dare give up.
Buy a Tour de France or similar DVD. Watch the riders descend from a riders-eye view and imagine yourself in that position. Feel the graceful swooping around curves, the shifting of mass from side-to-side as the corners change. It’s fun, its exhilarating, enjoy the speed and graceful motion. Descending well is the most god-damn fun you’ll ever have on a bike. Let go and enjoy it.
Thanks, that’s nice encouragement… I was ready to give up this week-end, I came back depressed, ready to cry. All this hard work since november, I can’t give up… I wish I knew how to get that fear out of me, it sucks. How??? It is not rolling, there is a 7 miles stretch that just gets down and down… I called my dad tonight to see if he would drive up there 3 days before the race and drive me up and down so I can sleep better the day before the race… Maybe I should take another trip there before but at 80$ each way to fly my bike, it’s not that easy… I REALLY appreciate the support. I will keep trying…
Can you work on some easier descents to build some confidence? It seems like this is something that just gets less and less scary the more you do it.
And if you have to ride the brakes for your own mental well-being, it’s not going to kill you or ruin the race. Just keep at it and it will work out OK.
This sounds really unnatural. A little healthy respect for downhills is a good thing and often prevents total stupidity. But total fear to the point where you are riding the brakes is not only unhealthy, but dangerous. You run a bigger risk of crashing by blowing a tire on an overheated rim or losing brakes to fade, than you will by just riding the hill.
I am not being flippant when I suggest seeking professional help with this fear. . .and I’m talking psychiatrist/psychologist. . .NOT a famous USPS rider. . . Your fear is beyond normal expecations and quite possibly puts you in a dangerous situation.
I would second what was mentioned in a previous reply: Unhook your computer so you don’t notice the speed and go with what “feels” comfortable to you–you might be suprised.
Another thought is if your coach said you would lose only about four minutes slowing your decent to a speed you are comfortable with, perhaps just go with that. Four minutes “lost” on the decent could probably be “gained” back somewhere over the other 112 miles. IMLP is a two-loop course, correct? Was he talking about four minutes overall or four minutes per loop? How strong is your run? Do you feel you could make up four/eight minutes on the run?
I’m not an expert by any means. But I can understand the fear that you are feeling. I think from the sounds of it, you are feeling the combination for 2 fears. No.1 - Fear of equipment failure. No.2 Fear of losing control. These fears combine perfectly on the bike. YOU ARE NOT ALONE.
First - Fear is a good thing! This is your body’s way of keeping you alive. A way for it to say “hold on there, something’s not right.” The problem is that when this starts to take over as the controlling feature WITHOUT cooperating with your logic in your mind.
What can we do to fix it: This is just my opinion, I think it will help.
Deal with Fear No1.: Have you ever rock technical rock climbed (using equipment). This is a great way to deal with equipment fear. Climbing equipment standards are so good today, that a rope can catch a 100 foot fall without injury. When you climb fears do arise. Then you can make a mental checklist of the safety factors. Example: The rope is achored by three different big trees at the top. My harness it backlooped as to not come apart. I have a really attentive person belaying me. (The guy that is hang on to the other end of the rope). Then you can tell yourself. I am covered, this is a mental fear that the LOGIC of the situation can control it! Now move on. Translation too Tri: What’s on your bike thats bothering you? Rims? Get something thats a bit more sturdy. There are aero rims out there that have some beef to them that won’t suck as much time as you may think. Know that you bike it bomb proof.
No2. Fear of losing control: The most secure way to ride out a hill is not in the aero position. Aero is an aggressive position. The best defensive position is hands out on the brakes ready for any problems, coasting (remember this is the downhill and this with help regain energy) peddles at 3 and 9 o’clock ready to clamp the bike if a wobble starts. If the wobble starts tighten the legs towards the inside to help hold the bike, and gently press brakes to take away the wobble. (you don’t want to slam on the brakes in a wobble,but this can happen in a panic situation) The whole idea is to control the situation. Practice this on a smaller hill and see how it feels. Another thing I have heard helping to avoid wobbles it a disc back wheel. They tend to act like a big fin, although they can also catch crosswind.
Anyways, try that an let me know if it helps. Remember, fear is a good thing, controlling the fear is better.
I know it is in my head, and yes, losing control IS the problem. As soon as I know I have total control on my bike, I totally let go… I mean I can hit 38mph if I KNOW I have control… It’s the lack of control I can’t deal with. And NO, I am NOT in the aero bars! Are you guys insane?? I mean I am on the brakes, really… About the equipment, I had new wheels and that WAS a problem. My zipps suck, really… I am not sure how to fix that, maybe I’ll just race with the training wheels. The singing helps, thanks for reminding me, that’s exactly what got me down in 2001…I do practice here… The more I do the same hills, the better I become. Maybe I need professionnal help, I will look into that. I just had enough… It is 4 minutes per loop I loose… That’s how long the pack waited for me… Running? Well my coach thinks I can do a 4hr marathon, I am thinking 4:20… Goal on the bike was 6:30… I REALLY appreciate the advice, I picked up some good tips, I will go out thursday morning and try to use them. Thanks again…
Something that no one else seems to have asked: are you scared of the downhill per se, or of turning while going down? If you were to go down a 1-mile stretch of straight road that leads into an endless straight stretch, would you be able to ride down without touching the brakes?
I used to have a similar problem many years ago, until I realised that I wasn’t actually scared of downhills – it was my turning ability that left something to be desired, and made me feel as if I was going to crash on approaching a turn at high speed while riding down. So I worked on turning on flat roads for some time, and eventually the fear of downhills went away.
However, if you are actually scared of the downhills per se, then I believe practice is the only cure. In the previous example of a straight mile-long downhill section, try riding the last 100 yards without brakes, then increase that to 200, etc.