Emergency Measures for Crashes
Typical low-speed slide: Because the racer realizes they've turned too sharply and missed the flagpole, they let the bike lean, grip the rear brake, and then steer the bike under full control onto the grass. Beware of fractures: You can fully extend your hands to prevent wrist or collarbone injuries from the fall, but make sure to clench your fists and keep your arms bent. Never try to break your fall with straight arms.
Typical somersault: "HighSiding" refers to when a rider flips over the top of the bike during a turn. This rider bends their arms and shoulders upon hitting the ground, then tumbles as the bike flies over their head until there's no further danger of being struck.
When you hit an obstacle at high speed, your mind instantly sinks into slow motion. The terror of one flying object after another crashing over you, the creaking of parts amplifying the fear, and every bone in your body rattling upon impact—it’s all too real. It makes you wonder: Can you prepare for a crash? Can practicing simple crash techniques reduce the risk? Although mountain biking often ends in dramatic falls, if we can all learn carefully how to lessen the impact when hitting the ground at speed or how to land softly from a height, we should be able to reduce injury and risk. Here are several techniques we’ve tested and proven effective.
Technique 1: Crash with the Bike
In most cases, it’s best to stay on the bike as long as possible, because the bicycle doesn’t feel pain and is easier to repair than your body. Use the bike as your first line of defense against trees, rocks, and other bikes. Everything the bike hits will help slow your roll, and if you’re bracing for the crash rather than giving up completely, the injuries are usually less severe.
Technique 2: Use Inertia to Your Advantage
When BMX riders soar through the air and toss their bikes aside while striking cool poses, it’s always impressive. But when you crash, having your face hit the ground is bad enough—letting the bike come crashing down on your face is even worse. So if you can't land safely or are about to flip over the handlebars, push the bike away.
What if you’re about to go off a cliff? If you think fast, push the bike off the edge—the reaction will push your body back onto the trail. Sure, it’s a last-ditch move, but quick thinking and the principle of inertia can save your life.
Technique 3: Slide in a Low Position
When the bike can’t stop, lock the rear wheel and turn to lay the bike sideways, allowing it to slide out. Use your inside foot on the ground for drag and stability. Control the handlebars to guide the bike into the right sliding position. Deliberately laying the bike low and sliding helps prevent you from flipping over the handlebars or falling off a cliff. Practice this on flat, hard dirt. As the bike slides beneath you, hold the handlebars steady and try using your inside foot to bring the slide to a stop.
Technique 4: Perform a Shoulder Roll
Find a soft mat or sand pit, then dive headfirst, roll off one shoulder, and stop with your hands. After the first roll, shift your weight to one side and bend your arms until you come to a halt. Practice the dive at jogging speed in a stationary position. Once you’ve mastered it, it could save your life during a high-speed crash.
Technique 5: Clench Your Fists to Protect Your Wrists
The wrist bones are among the most important and most vulnerable parts of your body when mountain biking. Falling with your hands open causes your wrists to bend backward, leading to wrist bone injuries. So clench your fists upon hitting the ground to protect your wrist bones and the skin of your palms. Ideally, clinching happens instinctively during a shoulder roll.
Technique 6: Protect Your Collarbones from Fractures
Your collarbones can’t withstand much compressive force. Essentially, they act like cables preventing your shoulders from collapsing. If you straighten your arms completely to stop your fall when coming off the bike, you risk breaking your collarbone. Your arms will transfer the impact force to your tiny collarbones, which, under pressure, can snap like a breadstick. Then you’ll end up in the hospital, spending a lot of money only to learn that collarbone fractures can only heal on their own—and even then, you’ll have a bump on the front of your shoulder, which isn’t pretty. To avoid breaking your collarbones, refer to Technique 4 and practice shoulder rolls diligently.
Technique 7: Err on the Side of Caution
Want to get injured? Try taking your feet off the pedals and hooking them over the top tube while climbing a steep hill. When you hit a tree trunk, your body will spin around the handlebars and your feet will flail, sending the bike crashing down onto the back of your head. When you’re rapidly descending a steep slope and losing control, grip both brakes, unclip one pedal (preferably the uphill side), and shift your weight back from the saddle. That way, you can safely jump off the bike or tip it over to slide in a low position until you reach safety.