Getting on and off your bike. Being able to do this confidently and quickly is important so that you are able to mount and dismount safely and quickly if you come across an obstacle, or if you need to push your bike or indeed when you come to a stop at a traffic light.

Coaching Points: Mounting

• Stand next to your bike, bike on your right hand side, keep looking in the direction you wish to travel
• Hold your handlebars as if you are riding already
• Swing your right leg over the back of the bike and stand astride the top tube
• Put your right pedal in line with the down tube (ready position)
• Put your right foot on the pedal (left foot still on the ground)
• Look over your right shoulder to ensure it is safe to move off
• Press down (strongly) with your right foot and simultaneously put your left foot on the pedal, lifting your bottom onto the saddle
• Off you go!

 Coaching Points: Dismounting

• Glance over each shoulder to ensure no other riders behind you before you stop
• Keep both hands on the handlebars
• Use brakes to slow down and come to a stop
• Lift yourself off your saddle (stand on your pedals), move your body forwards off the saddle and place your preferred foot on the ground as your bike comes to a complete stop
• Keep looking forwards as this helps to retain balance 
• Take your other foot off the pedal and stand astride the top tube
• Holding the handlebars, swing your right leg over the bike, lean your bike over slightly and there you are. 

Challenge: Find an open, car free area

1. Practice mounting your bike in a traffic free area. Once you are on your bike, ride around for a few minutes (around 5 minutes). Then come to a stop. Do this again, as many times as you need to until you feel confident and it feels easier. 
2. Try this: pedal in the ‘ready position’, look forwards and just push off with that pedal (leave the other foot away from the pedal) and see how far you go / glide.
3. Practice dismounting in a traffic free, wide open area such as a park, empty car park or very quiet road. Ride around for a few minutes, stop and dismount your bike fully. Push it forwards for 10 steps before mounting your bike again. Do this as many times as you need to until you feel more confident and managing it quickly.
4. See if you can get quicker and quicker at both mounting and dismounting.
5. If you have mastered the above, why not try a moving mount and dismount video below. 

Remember:

ALWAYS look in the direction you wish to travel.

Speed is your friend

NB always place your bike down on the ground with your chain facing the sky. You don’t want to damage your derailleur or any part of your gears.

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