Whether you’re a road cyclist, mountain biker, or triathlete, if you spend time on two wheels you will inevitably crash. Experience helps make crashes less frequent, but even the most experienced riders sometimes fall. Recently I was reminded of this when Kirk Nordgren, a longtime CTS Coach and General Manager of our Santa Ynez Training Center, crashed and broke his collarbone and a rib.
The big lesson we can all learn from Kirk’s crash is that while many of use sport as a way to relieve stress and maybe give our minds a break, we always have to stay engaged on the bike. Kirk was riding a route he had ridden hundreds, if not thousands of times before. He was descending and rounding a corner, and the coach who was riding behind him said Kirk appeared to fishtail slightly and then went down hard. It’s a scenario I think most athletes can relate to, bring preoccupied and making mistakes you don’t typically make. But you have to remember that – in the case of cyclists – you’re rushing down the road or trail at high speeds, wearing little more than underwear.
When you find yourself on the ground, here are a few practical tips to remember:
Check yourself and your helmet
Did you hit your head? If you’re not sure, check your helmet for damage. Can you remember your name and the date? If you’re with someone who crashes, these are important questions to ask. If you’re alone and you did hit your head, your mental state may not be apparent to you. You may think you’re fine when you’re not. If you fall and have damage to your helmet, the safest thing to do is call for someone to pick you up. Replace your helmet before going on another ride, and consider a MIPS-equipped helmet (CTS Coaches use the Synthe MIPS model from Giro)
See if you can stand up
I know this is not the case 100% of the time, but in my experience when a person can’t stand up there’s a good chance they’re truly injured and not just merely scraped up. Obviously, some people who are significantly injured manage to stand up, but then the next limiting factor is the ability to support yourself on the bars. With a broken hip, you’re not going to be able to stand up. With a broken collarbone you might get up (painfully), but you’ll have a harder time supporting yourself on the bars.
Get out of the road or to the edge of the trail
This is especially true if you’re riding alone. In Kirk’s case he could get up and had another coach with him. When Jim Lehman crashed a few years ago he couldn’t stand up because he broke his hip, but he pulled himself to the edge of the road to minimize the chances of being hit by a car. Cars don’t notice cyclists when we’re upright; so don’t expect them to see you when you’re on the ground.
Call for help
Whether you need to call your spouse, a buddy, or an ambulance; it’s important to have a cell phone with you. If you know you’re going to be in an area without cell coverage tell someone where you’re going and when you expect to return. Also consider using technologies like Strava’s Beacon or an ICEdot crash sensor, which will contact your emergency contacts even if you are unconscious. A Road ID or similar band with emergency contact information on it is a good idea to have, as is programming an ICE (in case of emergency) phone number in your cell phone. On long ride days give someone a time range so they know that if you haven’t checked in by a certain time then there’s likely something wrong.
Stay calm, even when a helpful stranger isn’t
I’ve stopped and helped strangers, and I appreciate anyone who stops what they’re doing to help me or someone else. But cycling crashes often look worse than they are, and when people aren’t used to seeing someone scraped up and bleeding, they sometimes over-react. If you’re the person who crashed, you may end up needing to help your rescuer calm down. And if you’re coming to the aid of someone who crashed, stay calm and do your best to keep them calm.
Road rash is a good sign
I know it sounds counterintuitive, but in my experience road rash is a sign that sliding over the pavement dispersed the energy of the crash. I’ve generally seen worse injuries from crashes that leave little to no road rash. In Jim Lehman’s case, there was virtually no road rash and only a small tear in his shorts. Instead of sliding, he fell straight down and his hip absorbed the majority of the impact. Low-speed slips and tip-overs break bones. High-speed slides shred clothing and remove skin but often spare bones. Of course this isn’t always true. For instance, Kirk broke bones and was scraped up…
Take care of your wounds and take time your time coming back
If you have any concerns about your wounds, seek medical attention sooner rather than later. If you’re having headaches or any symptoms of concussion, see a doctor.
I suffered a concussion in a crash a few years ago and it was an eye-opening experience. Though I recovered completely within a matter of weeks, one piece of information I was missing during my treatment was a pre-concussion baseline test, like the imPACT test. While we often focus on pre-concussion testing in youth team sports they are very important for older athletes, especially considering that for many cyclists your next concussion probably won’t be your first.
Infection is a real risk, so take care of road rash with soap and water, use bandages, and change your bandages regularly. When it comes to training, remember that healing takes energy and people tend to have lower quality of sleep while injured. Pros sometimes have to race or train through pain, but for the majority of athletes it’s better to prioritize healing over training.
Stay safe out there!
CEO/Head Coach of CTS