How to Fall Off a Bike

And Why That Might Just Save Your Life!

By Gary Moller – Freeranger, natural health practitioner, and three-time Masters Olympic-Style Mountain Bike World Champion, and one-time Masters Mountain Bike Marathon World Champion

Introduction

If you ride a bike, you're going to fall off. It might not be today, tomorrow, or even this year — but eventually, you'll hit the deck. It's not a matter of if, but when.

And here's the thing: when that moment comes, the difference between walking away and being carted off to the hospital often comes down to how you fall.

As a lifelong cyclist and someone who's hit the ground more times than I care to count, I've learned that falling — yes, falling — is a skill worth mastering.

Back in 1979, I showed this idea on national television. I was invited to be part of the popular children's show What Now, where I taught school kids how to fall safely off their bikes. We rolled, tumbled, and laughed our way through the segment — and it was a hit.

The lesson stuck with me for life: teach falling as a skill, and you may save people from serious harm.

Now, in 2025, that lesson is more important than ever.

Why This Matters Now

We're seeing a surge in people riding bikes. Some are commuting to work. Others are getting back into riding for fitness or recreation. And, increasingly, older New Zealanders are being encouraged to jump on two wheels to stay active and mobile.

That's all well and good — until someone takes a tumble.

A young person might bounce. An older person might break.

I've said this before and I'll say it again: for a person in their 60s, 70s, or 80s, a simple fall can be life-changing. It may lead to a fractured hip, a long hospital stay, loss of independence, and a steep downhill slide in both physical and mental health. What started as a noble effort to improve wellbeing might become the beginning of the end.

ACC Injury Data: A Wake-Up Call

The numbers tell a story, and it's one we'd be foolish to ignore. According to the most recent figures from the Accident Compensation Corporation (ACC):

• In 2024, there were 37,106 claims related to cycling injuries in New Zealand.

• In the first few months of 2025, over 12,000 claims have already been lodged.

• Mountain biking alone accounted for 4,242 of those 2024 claims.

• E-bike incidents are on the rise, with nearly 2,000 injury claims last year alone.

• In 2020, the ACC spent more than $83 million helping people recover from cycling injuries. That included over $18 million just for mountain biking incidents.

• Most concerning: the number of injury claims involving people aged 65 and older has more than doubled since 2016.

These aren't just bumps and bruises. We're talking broken wrists, collarbones, ribs, hips, spinal injuries, head knocks, and, in some cases, permanent disability or death.

With a growing population, more people riding bikes later in life, and a health system already overloaded, we need to take this issue seriously.

The Road to Hell is Paved with Good Intentions

It's important to acknowledge the motivations behind this cycling boom. People are doing it for the right reasons.

• They want to save money.

• They want to reduce traffic congestion and carbon emissions.

• They want to improve their health, get outside, and connect with the community, and with Mother Nature.

• They're told it's better for their joints than walking or running.

• It's a great way to explore the country.

• And they're encouraged — by health professionals, councils, even government — to get on a bike.

But there's a disconnect between the idealism and the reality. What happens when that well-meaning ride ends in a fall? It might just be a twisted ankle — or it could be a hip fracture, six weeks in hospital, and a walker or wheelchair for life. Not to mention the psychological trauma of losing confidence and independence.

We can't keep ignoring this.

Are Cycleways the Solution?

In cities like Wellington, councils are pouring hundreds of millions of dollars into cycling infrastructure. New cycleways are springing up in the suburbs and central business districts across the country. Politicians and urban planners are celebrating them as the answer to our transport, climate, and health problems.

Now, let me be clear: some of these cycleways are excellent.

• Parts of the city have well-considered layouts that enhance safety and connectivity.

• Wellington's waterfront, through Evan's Bay is a joy to ride. It's flat, scenic, and well-integrated with pedestrian flow. But it's not the place to be riding a bike when the wind blows!

  
  

But many other cycleways are poorly thought out, expensive, and ugly. And they're coming at a heavy cost — one that ratepayers, businesses, and road users alike are carrying.

Let's look at the broader impacts

• Parking is being removed, strangling already struggling small businesses that rely on short-term customer access.

• Vehicle lanes are being narrowed or eliminated, leading to traffic congestion, longer travel times, and frayed tempers.

• Intersections are made complex and confusing, particularly for older drivers, learners, and pedestrians.

• The infrastructure is often underutilised. In foul weather — which Wellington is famous for — these lanes are typically empty, even on a fine day.

• And let's not forget: painted lines and concrete curbs do nothing to prevent people from falling. Cyclists still fall — and they still get hurt.

Here's a brilliant video (not my words — someone else's) that dissects one such overengineered Wellington cycleway. I encourage anyone with an interest in road design to take a look:

And I've written about the issue: If I Had It My Way, I'd Scrap Many of Wellington's Cycleways

It's time to stop romanticising cycling in New Zealand. We aren't in the Netherlands. Our terrain, our road culture, our weather — it's not the same: different terrain, different bikes, and a lot more wind!

E-Bikes: A Class of Their Own

Now let's talk about the elephant in the cycle lane: the e-bike.

E-bikes have exploded in popularity. They're fast, convenient, and a real game-changer for people who struggle with hills or long distances. But they also introduce a whole new set of risks — ones that many riders simply aren't prepared for.

E-bikes are heavy. Most weigh 25 to 35 kilograms, sometimes more. They're fast. With pedal assist, some models easily reach speeds of 40 kilometres per hour. That's motorcycle territory. And many of them are fitted with budget components — especially brakes that are simply not up to the job of stopping a fast, heavy machine in an emergency.

This isn't just a mechanical issue — it's a human one. Because the faster and heavier the machine, the more critical it becomes for the rider to have the skills to match. And most don't.

Let's be honest: these aren't the upright city bikes of Amsterdam. These are high-powered transport machines, capable of speeds that rival scooters and mopeds — often ridden by people who haven't been on a bike in decades.

One of my worst crashes in recent years happened on a cycleway, in broad daylight, with good visibility. I was riding at a reasonable pace when an oncoming e-bike rider panicked and froze — right in my path. Instead of swerving, he did nothing. We collided head-on.

I wrote about that here: Ouch! I Collided Head-On With an E-Bike

That crash was 100 percent preventable. But the other rider didn't have the reflexes, awareness, or training to react in time. That's not his fault — it's a failure of preparation and common sense — and the influence of well-intentioned activists who nevertheless delude themselves that cycling in NZ — Wellington, in particular — is a romantic activity that's going to save the planet.

Falling is a Skill — So Practise It

Let's return to where we started.

If you're going to ride a bike — any kind of bike — you need to learn how to fall.

That doesn't mean giving up. It doesn't mean wrapping yourself in bubble wrap. It means preparing for the inevitable.

Here's what I teach:

• Learn Judo and Jiu-jitsu, and gymnastics. Take lessons in springboard diving. Every child should do these activities that are the basic parts of human movement. We must repeat and practice these childhood activities as we get older to get ready for a fall, whether it be from riding a bike or tripping over the cat.

• Practise forward rolls and side tumbles on soft grass. Learn how to tuck and roll.

• Don't stick your arms out — that's how you break a wrist or collarbone, and land on your face.

• Practise emergency braking. Most people panic and slam the front brake. Learn modulation and body positioning.

• Ride often and in varied conditions. Rain. Wind. Rough surfaces. Get used to handling unpredictability.

• React — don't freeze. Build your reflexes through repetition and drills. Do it enough times for long enough, and it'll become instinctive and reactive.

When a fall happens, you won't have time to think. You'll do what your body knows. So make sure it knows what to do.

A Word About Granny and the Grandkids

I say this with no hesitation: I would much rather see my grandchildren — and Granny, too — safely commuting inside a warm tin can, strapped in with a seatbelt, and surrounded by airbags, than wobbling on two wheels down a potholed road, fighting rain, wind, and traffic.

There's no shame in driving a fuel-efficient car. And there's no nobility in getting hurt doing something avoidable.

Let's stop shaming people out of cars and pretending cycling is for everyone, in all conditions, at all ages. It's not.

Concluding Thoughts

I love cycling. I race. I train hard, ride hard, and take calculated risks — and so do the rest of the family. I've dedicated a good portion of my life to it. I respect the risks and plan and practice for them — I learned the hard way by suffering some terrible injuries from moments of inattention. I think we've lost some of that realism in recent years.

Cycling isn't harmless. Cycleways aren't a cure-all. E-bikes aren't for everyone. And falling isn't a fluke — it's part of the ride.

So, by all means, ride your bike. But ride smart. Practise your handling. Learn how to fall. Make your reactions instinctive. And always assess the risk. I'll be publishing more videos and articles about this topic soon, so keep an eye out for them.

And if it turns out that riding a bike isn't the best choice for you — then don't do it. There are other ways to stay active and mobile without gambling your health.

Sometimes, the best form of wisdom is knowing when not to ride.