Clips are an advantage! They best toe clips. Learn how to use them to your advantage.
Stopping and starting is the biggest issue.
Stopping! If you come up to a stop sign, shift down! Be prepared to stop, even if you don't. Clip out and commit balance, come to a complete stop and put foot firmly on the ground, keep the brakes engaged. Remove other foot if needed.
Starting, bring your foot that is clipped in up so you have power coming off the dead start. Can you have you foot clipped in so you can cross the intersection using only one leg? If you practice one legged pedaling you will be ok. Focus on getting though the intersection, then work on getting clipped in.
Things to practice, ILT. Isolated leg training, one legged pedaling. Keep on the bike clip in and out while riding. Do 10 to 20 revolutions with each leg and clip in and clip out, repeat.
The better you can get in and out with either leg the better off you will be.
If you start to fall, usually at stopping or starting speed or on a hill. Keep your legs in the clips, move your hands in, tuck bring elbows into body. Hit on thigh and roll if possible. Check it out on the internet. MBT fall a lot and they know how to do it.
Check this out below. I might help in the future. It comes from the link below.
Just a bruise on my hip and a sore hand, but that was enough to trigger this reprimand:
“Hands on the bars at all times,” commented Mike Weiland, who should know, because he’s had his share of hard falls.
But that’s the problem. When you find yourself going down, what’s the most natural reaction? To put out a hand to brace yourself when you hit the ground.
“You brace, you break a hand or a collarbone,” said Mike. Or an arm, or dislocate your shoulder…
Okay, so I’m going to resist the temptation to brace next time (yeah, right). What can I do instead?
It depends on the type of fall. If you find yourself going over the handlebars, you can plan to roll on your shoulder. I did this in the first bad fall I had on my road bike, and although I was sore, I wasn’t hurt badly.
Ted Rogers, who runs the blog, Biking in L.A., urges cyclists to do two things: stay clipped in, and hold the handlebars tightly. He tucks his elbows into his body. “At the same time,” he says, “I tuck my head down between my shoulders, and round my shoulders to shape my upper body into a ball. My momentum will continue to move my body forward, rolling me over the handlebars, still attached to my bike, which helps me maintain my curved position.” With luck, you’ll be able to roll on your shoulder rather than fall on your face. If he finds himself going down sideways, instead of over the bars, he does pretty much the same thing. When I went down last week, I stayed clipped in (not intentionally). That may have prevented me from being hurt worse than I was.
The roll might work for low-speed crashes, says Mike Weiland, but at higher speeds, all you can do is just skid. “Of course the one a few months ago at 24 mph I ended up hurting my hand/wrist not from bracing, but more or less punching the ground as my hand was still in the drops when the bars made contact with the pavement,” he told me.
It appears the best place to land in a crash is on your side. Hitting your chest or back on the ground could mean worse injuries. “As you hit the ground,” said one commenter on a biking forum, “try to stay as loose as possible. If you’re tense or stiff, it’s easier to get hurt.” bikenoob.com/2011/04/17/youre-going-to-fal
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