Cycling is considered simple, but in fact, it is not. Everyone knows how to ride a bike from a young age, but not everyone knows about it when it comes to cycling to compete with it. In this article, WellTraining introduces you to the basic cycling tips to make your rides more enjoyable than ever.
Preparing cycling tips for a bike ride
1. Pump your tires to the right pressure
Possibly the simplest aspect of bike maintenance is having your tires pumped to the right pressure. What is the right pressure? That’s simple, too – it’s written on the sidewall of your tires, just take a look. You’ll notice the tire manufacture has a recommended range rather than one absolute pressure. That’s so you can adjust the tire pressures according to the conditions. If you’re going somewhere that might be damp and slippy, don’t pump your tires up too hard. If it’s dry and you want to ride as efficiently as possible fill them up.
2. Get your saddle height and riding position just right
Saddles that are too low make it hard to use your full pedaling range and leg power; saddles that are too high have you straining and can lead to injury. Ideally, you need your saddle height set so there is a very slight kink at your knee when your foot is at the bottom of the pedal stroke. Then get your position on the bike right, too. A very simple rule of thumb is when in your typical riding posture you want the handlebar obscuring your view of the front wheel hub. Cycling isn’t supposed to be painful, so if you find you’re starting to develop backache or any other ailment, pop to your local bike shop to see if they can help adjust your position.
3. Dress for the conditions
‘There’s no such thing as the wrong weather, just the wrong clothes,’ so the old cycling adage goes and, most of the time, that’s quite true. Weather can change quickly so discover the art of layering your clothes so you can take a cool down or warm up quickly. What to cycle in when it is cold or in the heat of summer can be a bit trickier.
Cycling tips – What to take on a bike ride?
1. Take water and food
There’s no worse feeling on a bike than dehydration or complete energy depletion, so take fluid and some ride rations with you. Snacks like a banana, flapjack or jelly babies (for a quick burst of sugar) will help refuel you.
If you are going far, scientifically formulated products such as electrolyte drinks and protein bars can help you avoid cramps or other mid-ride problems, and maximize the benefit of all your efforts.
2. Padded shorts
New cyclists often think they need huge padded saddles to protect their posterior but that’s really not the case. A good pair of padded cycling shorts will give you enough comfort to survive initial rides, and you can build up time and distance as your tolerance allows. There’s no need to wear underwear underneath padded shorts, as they may rub and give you saddle sores.
3. Cycling gloves and mitts
One thing new riders often don’t think about, though, is their hands. These can fatigue quite quickly, so a good pair of padded gloves or mitts will do wonders.
4. Have a saddle pack with tools, spares and cash
A few choice tools and a spare inner tube in a saddle pack or saddlebag will help you cope with common mid-ride problems. A multi-tool with a range of bits should let you adjust most mechanical components; a chain tool will help you put a broken chain back together; and of course, you’ll need some tire levers, puncture repair kit/spare inner tube and mini-pump. We think it’s handy to have some emergency cash and a card too.
Where to go on a bike ride
1. Start small and build up the distance you can cycle
For your first bike ride, a great place to build your confidence is a traffic-free trail or park. If you haven’t cycled in a long time aim to cover around 5 miles and then build up your distance so that you don’t overdo it. Little and often is the best way to increase strength and confidence.
2. Find some ride buddies
Cycling alone is great – it lets you clear your head, enjoy some solitude and take in the beauty of the world without distractions. But riding with people is great fun too and having some cycling buddies will help all aspects of your cycling develop much more quickly. Your local cycling group may have rides for beginners or join one of our Community Cycling Clubs.
3. Map it out
It’s great to head out on the open road or trail and see where the day takes you but it’s also rewarding to have a riding challenge set out in advance. Online mapping will help you plan out an awesome route for the ride ahead (or find your way back home once you’re lost in the wilds).
Cycling tips for a bike ride
1. Learn to use your gears
Gears are there to make your life easier but not everybody understands how they work. As you cycle more, start to recognize how changing gears either makes you work harder and go faster or spin easier but move slower. The ultimate goal is to use your gears to keep up a steady rhythm.
2. Pedal at a steady rhythm
When cycling you neither want to be spinning your legs like crazy nor straining to push the pedals. Ideally, you want a pedaling speed or ‘cadence’ at about 70-90 revolutions per minute. This will work your cardiovascular, aerobic system – which is more efficient more than your muscular, anaerobic system – and will improve your endurance and all-around health. Work out what 70-90 rpm pedaling feels like then use your gears to maintain it.
3. Be confident on the road
New riders often think the safest thing is to hide as far to the side of the road as possible near the curb, but this very, very wrong. Other road users might not see you or will try to squeeze past when there’s not enough room. Assume a confident position on the road, ride a good 1m from the kerb, and assert your right to use the carriageway. Our video on road positioning should help.
4. Learn to corner properly – inside pedal up
As you cycle more, you’ll discover lots about riding techniques but here’s one easy tip to get you started: when you take a corner, lift the inside pedal so it’s at the top of your pedal stroke. That way, when you lean into the corner, the pedal won’t hit the ground.
5. Treat other road users with care
Cycling teaches you a lot about how people (including you) drive. It’s worth appreciating that other road users do make mistakes and remember: even if you think a driver or pedestrian has seen you, don’t take anything for granted.
6. Don’t hang a helmet from your handlebar
Don’t ride with a helmet hanging from your handlebar. This is incredibly dangerous because the straps can get caught in your front wheel.
7. Embrace exploration
One of the great things about cycling, especially if you’re using a bike with some multi-terrain ability, is that you can go almost anywhere you fancy. If you see a lane and you’re not sure where it leads, ride down it and find out.
Cycling tips when you get back from a bike ride
1. Clean your bike
Just as bike maintenance is surprisingly simple, bike cleaning requires nothing much more than a bit of time and some elbow grease (as well as more dedicated lubricants). Read our guide to cleaning your bike.
2. Lock your bike up
Keep your bike safe by locking it in a secure location at home. How to stop your bike from being stolen has advice on keeping your bike safe at home.
3. Be proud of what you have achieved
We can use our app WellTraining to keep a record of where you’ve cycled and how many miles you’ve racked up, without having to manually log it all in a training book. It can be a great way to encourage you to keep going.
Some other cycling tips
1. Protect your head
Head injuries are the cause of 60% of all cycling deaths. These accidents can be avoided if people are always consciously wearing a helmet when cycling, even for children. Some regions of the world have laws about wearing helmets when riding bicyclists, but whether there are rules or not, don’t forget to use your helmet for protection. myself.
2. Do not leave the cassette at top speed for a long time
Try and keep the cycling cadence around 70 – 90 rpm instead of having to set it up at top speed, and the long cycle time at maximum class will make your call station turn on. stress.
3. Choose the right saddle
Choosing a bike and aligning the saddle height to your physique will make cycling easier, faster and less painful during and after cycling: Don’t think that the saddle is more and more comfortable. A long saddle with some necessary cutouts will be the best option for you. Read reviews online, and then head over to bike shops for a test ride on different types of the saddle.
4. Change position while riding a bike
Occasionally move your arms and hands on the handlebars, as well as change your sitting position, to avoid numbness when holding the position in a certain position.
5. Comply with traffic laws
Obey traffic laws and road signs. Track other vehicles in front of you without your body to predict their direction.
6. Raise your head while cycling
Raise your head and observe the radiation to see the obstacle and be prepared for the reflexes in time.
With these very simple cycling tips, your rides not only get faster, more efficient, but especially easier. What are you waiting for? Get your bike out and try it right away!