Does your heart rate spike before you even clip in? Are you constantly comparing your Strava segments to others and feeling like you’re not measuring up?
Cycling should be fun, but somehow we’ve turned it into a pressure cooker of anxiety and self-doubt.
Today we’ll discover how to kick cycling anxiety to the curb and rediscover why you fell in love with two wheels in the first place.
1. Those Pre-Ride Jitters
The Problem
Ever notice how the night before a big ride your mind becomes an expert in worst-case scenarios? Pre-ride anxiety is surprisingly common, even among experienced cyclists. Your brain starts playing tricks on you, conjuring up images of being dropped by the group or hitting the wall halfway through.
This mental gymnastics can lead to poor sleep, increased stress levels, and even physical symptoms like an upset stomach or tension headaches.
The worst part? This anxiety often becomes a self-fulfilling prophecy, affecting your actual performance on the bike.
The Fix
- Talk it out with someone. Sometimes just saying your fears out loud makes them seem less scary.
- Try visualization – imagine yourself crushing that ride while feeling strong and confident.
- Practice some deep breathing (no, not the heavy panting you’ll do on the hills).
- Remember that even Tour de France riders get nervous. You’re in good company.
2. The Comparison Trap
The Problem
In today’s connected world, comparison anxiety has reached new heights in cycling. Between Strava segments, Instagram posts of epic rides, and the local group ride “heroes”, it’s easy to fall into the trap of measuring yourself against others.
This constant comparison can transform every ride into a mental battle where you’re not just fighting the terrain, but also your own sense of inadequacy.
The Fix
- Focus on your own journey. Your only real competition is yourself. Just ENJOY THE RIDE
- Remember that cycling isn’t a zero-sum game. Someone else’s success doesn’t diminish your achievements.
- Consider that the riders you’re comparing yourself to might have been cycling for years longer than you.
3. The Data Obsession (Strava)
The Problem
The rise of cycling technology has created a new form of stress: data anxiety (yes Strava, we’re looking at you!). Cyclists are increasingly becoming slaves to their bike computers, obsessing over every watt, mile, and segment time. This fixation can turn what should be enjoyable rides into stress-inducing data collection missions.
Many cyclists find themselves unable to simply enjoy a casual spin without recording it, or worse, cutting rides short because their average speed dropped below their “acceptable” level (or making them longer to round up to 100! – but hey, more cycling, is that a bad thing?!).
The Fix
- Set personal goals that aren’t just about numbers.
- Try riding “naked” (referring to your bike computer, please keep your clothes on).
- Use data as a tool, not a taskmaster.
4. The Unprepared Panic
You can never have too many Airplane! memes in one article!
The Problem
Lack of preparation is a sneaky stress multiplier that can derail your entire riding experience. It often starts with a frantic morning search for that one missing sock, escalating into a cascade of problems: forgotten water bottles, uncharged bike computers, or missing tools.
And, of course, there’s the chance that you might miss the start of the group ride as a result of frantically rushing around trying to fix the mess!
The Fix
- Always pack one more snack than you think you’ll need.
- Create a pre-ride checklist (and actually use it).
- Prepare your kit the night before.
- Keep your cycling gear in one dedicated place.
5. The Hill Climb Mental Game
The Problem
The mere sight of an approaching incline can trigger a stress response that makes your legs feel heavy before you even start climbing. This can lead to increased heart rate, tense muscles, and irregular breathing patterns. And they all make climbing actually harder than it needs to be.
Many cyclists find themselves dreading entire routes just because of one challenging climb, letting it overshadow what could be an otherwise enjoyable ride.
Read more: Climbing hills on bike tips
The Fix
- Think of each climb as making you stronger, not trying to break you.
- Break the climb into manageable chunks.
- Focus on your breathing rather than the summit.
- Remember that everyone finds hills challenging – you’re not alone.
6. Getting Past Physical Discomfort
The Problem
Physical discomfort in cycling often extends beyond normal exercise-related challenges. Whether it’s lingering pain from old injuries, discomfort from poor bike fit, or the accumulated stress of a sedentary lifestyle, these issues can create a constant undercurrent of anxiety.
This physical stress often leads to mental stress, creating a vicious cycle where the anticipation of pain causes tension, which in turn creates more discomfort.
I know this problem all too well, and I’m still trying to figure it out, to be honest.
I’m starting to believe it is mental more than anything, and am addressing it as I go. I’m a firm believer in the viscous cycle of thinking about pain actually causing the pain.
The result is a diminished riding experience and, in some cases, a complete aversion to getting on the bike.
The Fix
- Listen to your body and adjust accordingly.
- Get a professional bike fit – it’s worth every penny.
- Consider building a relationship with a good physiotherapist.
- Consider focusing on off-bike strengthening exercises.
- Consider studying books on pain, like Healing Back Pain
7. Performance Anxiety: The Silent Ride Killer
The Problem
Nothing sucks the joy out of cycling quite like the fear of not being “good enough.” This usually shows up as that nagging voice in your head saying you’ll embarrass yourself or let others down.
The Fix
- Create your own mental pep talk. Something like “shut up legs” works surprisingly well.
- Remember that everyone started somewhere. Even Peter Sagan probably fell over at least once while learning to clip in.
- Focus on your own progress rather than arbitrary standards.
The Bottom Line
Cycling stress is more common that you think and for varying different reasons, as we’ve discussed.
Don’t let it control your ride. A little prep can go a long way!
Has this been useful for you? Why not share to others? 👇
