Look behind and signal
Ready when: Quick stop and swerve (i1) started.
What you are learning
Looking behind over each shoulder while still riding straight, and taking one hand off the bars to give a clear arm signal. Riders must always know what is behind them before they turn or move across.
Words on this card Handlebars, Signal
- Handlebars
- What the hands hold to steer.
- Signal
- Holding one arm straight out to show which way you will turn.
Set up
An oval of cones with a central path; a helper standing behind.
Weather: dry ground
Show it first for the one teaching
- Ride slowly in a straight line.
- Turn the head, not the arms, to look back over the right shoulder, then the left.
- Lift one hand from the bars for a moment and put it back.
- Ride one-handed and hold the arm straight out to the side: a signal.
Your part while they practise
Stand or walk behind; after each look ask "what did you see?"
Step by step
- Ride straight and look back over each shoulder, keeping the arms still.
- Lift one hand from the bars and put it back.
- Ride one-handed in a straight line.
- Give a full straight-arm signal.
How much: 5 looks each side and 5 signals 10 min a session 3 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: What is behind?
The helper holds up a coloured cone or none; the rider looks back and calls the colour or "clear".
Who plays: the rider against the helper.
How to play, turn by turn
- Turns
- The rider rides the central path
- The helper, behind, holds up a red cone, a blue cone or nothing
- The rider looks back over one shoulder and calls the colour or "clear"
- At the end of the path, the rider signals and turns. 10 looks
- Fair play
- A younger rider looks back while riding at walking pace.
- Points
- 1 point for the right call; 1 point for a straight line during the look; 1 point for a clear signal.
- Fouls
- No points for that look
- The bike swerves while looking
- Looking under the arm instead of over the shoulder
- Turning without a signal
- Winning
- Beat your best from 10 looks.
- 12 points for 1 star
- 20 points for 2 stars
- 26 points for 3 stars
Easier or harder
Look while walking the bike.
Signal while riding in a bend.
What you will see, and what to say
- the bike swerves when looking
Keep your arms still
Only the head turns. - the signal is short
Hold the arm out straight
Hold it for two pedal turns.
Self-check
4 of 5 looks called right while keeping a straight line.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains observation, one-handed control.
awiseathlete.com/sports/cycling/cycling-i2