Cycling Proficiency Training

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Cycling Proficiency Training

• St. Andrews Major Church in Wales Primary School

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Are you ready to ride?
Check your bicycle. Make sure it is safe to
ride.
Wear bright clothes with fluorescent
reflective strips/accessories. Fluorescent can
only be seen during the day. Reflective works
at night.
ALWAYS wear a cycle helmet it will help to
protect your head from serious injury if you have
an accident
Plan your journey before you go to find the
safest route.
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Starting Off
1. Wheel your bicycle onto the left side of the
road, near the kerb, if there is one.
2. Sit on your bicycle with your left foot on
the ground and your right foot on the pedal ready
to push down for a smooth start.This is the 2
oclock position to be assumed every time you
stop so that you are ready to start again.
3. Look all around to see if it is safe to set
off. Look especially behind, over your right
shoulder.
4. When you are sure it is safe, set off along
the road keeping about 60 cm away from the kerb
(or the edge of the road if there is no kerb).60
cm should ensure you miss drains and gutters but
not so far out that you can get in the way of
traffic.
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Stopping
Whenever you plan to stop, you must first look
behind over your right shoulder.Practice to
ensure you dont lose balance or lose control of
your bicycle.
Stop where you will not be in the way of other
traffic or pedestrians trying to cross the road.
Use both brakes to stop the back brake
slightly before the front. Brake gently over a
distance.
When the bicycle stops, always put your left foot
down (if possible on the kerb) and keep your
right foot on the pedal (to avoid any cars
driving over it !! Ouch ?)
ADVANCED CYCLISTS When you are preparing to stop
make sure that you change down into a low gear so
that you will be able to pull away from standing.
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Emergency Stop
You will need to carry out an emergency stop in
case a car or pedestrian pulls out in front of
you. You are vulnerable on the roads. The best
way to avoid an emergency stop situation is to
watch the cars and pedestrians around you. What
are they about to do next?
Remember, if something does pull out suddenly in
front of you, YOU WONT HAVE ANY TIME TO THINK.
So think it through NOW.
Do NOT skid. Skidding means you have limited
control over your bicycle.
Back brake Front brake. Lean back a little to
avoid going over the handlebars! Left foot down.
Right foot on your pedal.
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Looking Hand signals
The same routine applies for stopping, starting,
preparing for manoeuvres
Look in front and behind you over your right
shoulder.
Give a clear I intend to move right or I
intend to move left hand signal. Keep your arm
horizontal and your hand vertical. Be positive
and clear (no ducks wings quack, quack)!
Return your hand to the handlebar.
Dont forget your last lifesaver look behind
you before making a move particularly when
pulling out. Traffic can appear from nowhere.
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Turning left side road to main road
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1. Look back over your right shoulder.
2. Give a clear I intend to turn left signal.
3. Stop before the junction and pedal up
ready for quick start.
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4. Look right and left especially right for a
safe gap.
5. When it is safe, turn left keeping the
correctdistance from the kerb. Have both hands
on handlebars. Do not signal whilst turning.
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Turning left main road to side road
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1. Look behind over your right shoulder
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2. If safe, give a clear I intend to turn left
signal.
3. Return your hand to the handlebar and slow
down. Keep looking all around for traffic.
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4. When it is safe, turn left keeping the correct
distance from the kerb
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Turning right side road to main road (safest
method)
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1. Stop well before the junction so that you are
not in the way of turning traffic. Carry out the
stopping procedure.
2. Wheel your bicycle along the pavement tothe
left of the junction.
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3. Find a safe place to cross, not too close
tothe junction. Use the Crossing Code to get
acrossto the other side.
4. Once on the main road, carry out thestarting
off procedure to continue.
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Turning right side road to main road
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1. Look back over your right shoulder.
2. Give a clear I intend to turn right signal.
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3. Give a last lifesaver look behind.
4. Move gradually towards the centre of the road
and keep signalling.
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5. Return your hand to the handlebar and start
braking. Stop before the junction and pedal up
ready for quick start.
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6. Look right and left for a safe crossing gap.
7. When it is safe, cycle straight across
andturn right.
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Turning right main road to side road (safest
method)
1. Ride well past the junction. Carry out the
stopping procedure.
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2. Find a safe place to cross and use the
Crossing Code to get across to the other side.
3. Wheel the bicycle along the pavement into the
side road.
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4. When you are a safe distance away from the
junction, carry out the starting off procedure
to continue.
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Turning right main road to side road (no
oncoming traffic)
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1. Look behind over your right shoulder. If safe,
give a clear I intend to turn right signal.
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2. Give a look behind and move gradually to the
centre of the road.
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3. Return your hand to the handlebar. Keep
looking for traffic in all directions.
4. Give a last lifesaver look, over your right
shoulder, check in front again. If safe, turn
right without stopping.
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Turning right main road to side road (oncoming
traffic)
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1. Look behind over your right shoulder. If safe,
give a clear I intend to turn right signal.
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2. Give a look behind and move gradually to the
centre of the road.
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3. Return your hand to the handlebar. Keep
looking for traffic in all directions.
4. Give a last lifesaver look, over your right
shoulder, check in front again. If it is NOT
safe, stop and wait until there is no traffic
coming. Pedal up ready to complete your turn when
it is safe.
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Overtaking a parked vehicle (safe to pull out)
1. Look around especially ahead and behind, over
your right shoulder, to see if it is safe to
overtake.
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2. IF IT IS SAFE gradually move out around the
obstruction. Beware of doors opening!
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3. Give enough room to clear the obstruction but
try not to cross over the markings in the middle
of the road.
4. Return to your correct position as soon as you
have cleared the obstruction.
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NOTE If there are several parked cars with gaps,
ride past them in a straight line, do not zig-zag
in and out.
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Overtaking a parked vehicle (not safe to pull out)
1. Look around especially ahead and behind, over
your right shoulder, to see if it is safe to
overtake.
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2. IF IT IS NOT SAFE slow down and stop behind
the obstruction. Pedal up, check around for
traffic and when it is safe, move out around the
obstruction. Beware of doors opening!
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3. Give enough room to clear the obstruction but
try not to cross over the markings in the middle
of the road.
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4. Return to your correct position as soon as you
have cleared the obstruction.
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Changing gears
Gaining speed 2nd or 3rd gear or middle sprockets
High speed zooming 4th or 5th gear or little
sprocket
Preparing to stop Back into 1st gear or big
sprocket
Slowing down again Back into 2nd or 3rd gear
or middle sprockets
Starting off 1st gear or big sprocket
Always remember to change down to a low gear 1st
or 2nd gear (the bigger sprockets) when preparing
to stop So you can easily pull away from
standing.
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Summary of the gears

• 1st or 2nd gears (big sprockets)
• For starting
• For going up hills
• Change back when stopping

• 3rd gear (medium sprocket)
• Aim to move into this gear once you are moving
  steadily
• Not too easy to start off in

• 4th or 5th gear (small sprockets)
• These gears are for cycling fast
• You need to keep up the effort though
• Very difficult to start off in