7 Essential Skills to Remember When Cycling on the Road
You’ve chosen the right bike for yourself. However, that’s not all. You must also equip yourself with some essential skills when cycling, especially for long-distance cycling.
This quick guide is the perfect starting point to help you master the skills required for long-distance cycling. It’s the best way to improve your training performance and avoid unnecessary injuries, with some additional tools and tips that most cyclists will find helpful.
Maximize the Use of Your Gear Shifters
Adjusting your gear shifters is the best way to make cycling more efficient. You can set the gears to low or high depending on your training goals.
Mountain bikes have a very complex gear system, which includes both front and rear gears. The front gears are designed to help cyclists who need to sprint. The advantage of this setup is that it allows you to go faster on flat terrain.
On the other hand, the rear gears will support your experience when riding uphill smoothly and faster. This type of gear is great at reducing the strain on your legs and providing better control when cycling uphill.
Hilly Terrain
When climbing a mountain or going uphill, if you find it difficult to pedal, can’t turn the pedals quickly, or lose momentum, the advice is to shift to a lower gear. For example, if your bike’s gear is set to 3, you should shift down to 1 when going uphill.
Shifting to a lower gear will reduce the distance per pedal stroke. This makes it much easier to pedal, especially on inclines. Shifting gears while going uphill can be quite difficult, so it’s important to change gears before reaching the steep part of the climb.
When descending from the top of a hill, there will be no resistance to pedaling, and you will naturally speed up as you go downhill. The advice here is to shift to gear 2 or 3 to help control your speed and prevent going too fast down the hill.
This will be an extremely useful tip for you. Using higher gears will increase the pedal stroke distance, helping you maintain a steady speed and better control during the descent.
Intersections
You should also shift to a lower gear at intersections or crossroads. As you approach these points, you’ll need to reduce your speed, and in some cases, you may even need to stop.
If you keep your bike in high gear, it will be harder to start pedaling again because the pedals will feel too heavy. The advice for cyclists is to shift to a lower gear when approaching an intersection. This will make it much easier to pedal after you resume cycling.
In summary, here’s a quick reference for handling uphill and downhill sections:
If you’re climbing and find it too difficult, shift to a lower gear.
If your pedal strokes are too fast (or too light), shift to a higher gear.
Equip Yourself with a Heart Rate Monitor
Today, there are various devices for monitoring your heart rate, such as dedicated heart rate monitors and smartphone apps. A heart rate monitor is a must-have and incredibly useful accessory for your training process!
The average heart rate of a cyclist depends on their age. For example, at the age of 30, the average heart rate can range from 95 to 133 beats per minute when cycling at a moderate pace. Monitoring your heart rate is crucial because it helps you assess whether the intensity of your workout is appropriate for your fitness level. If your heart rate exceeds normal levels, it means you are working out too intensely. This is especially important for beginners to keep track of.
A smart heart rate monitor also helps you design workouts, track calories burned, and monitor lung capacity during exercise. A heart rate monitor is an indispensable accessory for long-distance cycling. You can check out wrist-worn heart rate monitors (like the Garmin smartwatches) or chest straps to track your heart rate while cycling.
To make the most out of a heart rate monitor, you will need to measure your resting heart rate and maximum heart rate. Training based on your heart rate involves 6 different intensity zones, depending on your training goals:
- Level 1 (60-65% of max heart rate): Light endurance training for fat-burning recovery after exercise.
- Level 2 (65-75%): Advanced Level 1 exercises aimed at improving your endurance.
- Level 3 (75-82%): Helps develop the aerobic zone, enabling the body to use oxygen more efficiently.
- Level 4 (82-89%): Simulates race pace with gradual decreases.
- Level 5 (89-94%): Improves anaerobic threshold to enhance speed over 10 to 25-mile distances.
- Level 6 (94-100%): High-intensity training aimed at increasing power and max speed.
By monitoring your heart rate and training within these levels, you can optimize your workouts and achieve your fitness goals more effectively.
Proper Energy and Hydration Supplementation
Staying properly hydrated is crucial for any cyclist. Dehydration during your workout can negatively affect your performance and endurance.
A great pre-ride breakfast could be oatmeal or porridge combined with some dried fruits, but you should aim to eat at least 3 hours before heading out on your bike.
About three hours before cycling, it’s important to replenish your body with nutrients, especially carbohydrates, water, to cool your body down and prevent dizziness or dehydration. Focus on consuming complex carbs (whole grains) that will be converted into energy to fuel your ride. Be mindful of the Glycemic Index (GI) to avoid spikes in blood sugar levels that could affect your energy.
If you’re cycling for more than 90 minutes, make sure to snack every hour. Throughout your ride, it’s essential to keep hydrating to regulate body temperature, improve waste removal, and maintain electrolyte balance. You can also consume energy bars or energy gels, which quickly activate glucose in your body, helping you recover from fatigue faster.
After your ride, focus on replenishing nutrients with foods rich in protein, such as milk, chicken, beef, eggs, fish, beans, nuts, and leafy vegetables, to help your body recover and restore the energy you’ve lost.
Cycling in a Group
Cycling in a group allows you to avoid direct headwinds by drafting behind others, especially the two riders at the front of the group.
However, cycling in a group requires certain skills to ensure safety. Riders typically cycle in two lines during group rides, which can feel intimidating for beginners because the distance between bikes can seem very close, increasing the risk of collisions.
One very important point to keep in mind is maintaining a safe distance between your front wheel and the rear wheel of the rider in front of you. This helps avoid the “wheel overlap” situation, which can lead to a dangerous domino effect—where one cyclist falls and causes multiple riders to crash.
Here are some essential safety tips for group riding:
- Do not stop abruptly: Sudden stops can cause chain reactions and crashes.
- Do not turn your bike without signaling: Always use hand signals to communicate your intentions to others.
- Slow down gradually: Avoid sudden braking to maintain group harmony and prevent accidents.
- Keep a safe distance: Ensure a comfortable gap between you and the cyclist in front and behind to allow for unexpected changes in pace.
Skills for Conquering Hills
Mastering the techniques for climbing hills can make the ride much easier and more efficient. Depending on the slope and length of the climb, different skills are required to tackle hills successfully. Here are some key techniques to remember when climbing:
- Choose the right gears: At the base of the hill, adjust your gears to find the optimal cadence. Then, gradually shift to lighter gears as you climb to prevent the bike from slipping. Shifting to a gear that’s too large on a short climb will make it significantly harder to ascend.
- Switch between standing and sitting positions: You can start by standing and pedaling at the base of the hill, then switch to sitting as you reach the middle. As you approach the top, switch back to standing for a final push to the summit.
- Avoid sprinting the entire climb: Don’t try to pedal as fast as possible throughout the entire hill. Instead, shift to a smaller, easier gear. At first, this may feel difficult, but by the time you reach the middle of the hill, you’ll have more power to finish the climb with a burst of energy.
- Train to build strength: To make hill climbs easier, train to increase your strength before attempting a climb. One effective method is interval training, which involves targeting short, steep sections of a hill. Begin by pedaling as fast as you can in a large gear at the bottom of the hill, then maintain strength until you reach the summit. If you choose the right gear, your cadence should be around 80 rpm. Afterward, shift to a smaller gear and coast for 3-5 minutes to recover, then repeat the process 2-4 times.
By practicing these techniques and building strength, you can significantly improve your ability to conquer hills with ease.
Cornering Skills
Cornering requires precise technique and confidence. Taking a corner at speed demands commitment and trust in your bike handling. You must maintain speed and bike position because sharp braking or sudden direction changes can throw off your balance.
Just like climbing hills, cornering also requires careful technique to avoid unnecessary injury. There are two main phases to focus on: the approach phase and the execution phase.
- Approach Phase: Pay close attention as you approach the corner, from the start of the turn to the apex, to prepare for the direction change. This will help you navigate the corner more effectively. Slow down before the turn and steer closely into the corner to avoid any blind spots that might appear.
- Execution Phase: Cornering begins as you lean your bike into the turn. Keep your weight centered over the pedals, shifting it outward, and continue looking through the corner. If you’re in a “drop” position (low body stance with elbows bent and hands on the brake hoods), straighten your back and forearms to lower your center of gravity and stabilize your balance. Additionally, be mindful of your speed and apply braking gently. When using disc brakes, it’s best to start braking with the rear wheel before moving to the front brake to maintain safety.
Experience and practice are key to mastering cornering. An effective tip is to find a route with a variety of turns and practice cycling that route regularly. Each time, approach the corners slightly faster until you become more comfortable.
Here are 3 key things to remember when cornering:
- Observe Before You Turn: Control your speed before entering the turn by sensing how your body will move based on where you are looking. Look out for obstacles, potholes, or issues, especially when riding in a group. Develop the skill to look ahead and increase your peripheral vision. Once you’ve identified the corner, align your hips with the direction you’re looking.
- Brake Before Turning: Slow down by gently braking before the turn, then apply the cornering technique as described to handle the curve.
- Do Not Pedal While Cornering: Pedaling while cornering can cause your pedals to hit the ground. If this happens, remain calm and complete the turn safely. Once the turn is complete and your bike is more upright, it’s safer to begin pedaling again. Also, remember to shift to an appropriate gear before entering the turn.
Descending Skills
Descending at high speeds is one of the most thrilling parts of cycling, but it also comes with significant risks. For example, Marcus Burghardt of BMC reached an incredible speed of 130.7 km/h (81.2 mph) during a descent at the 2017 Tour de France. However, with speed comes danger, and for those not aiming for the yellow jersey in the world’s biggest bike race, a controlled descent is a much safer—and still exciting—option. If not done correctly, descending can lead to serious accidents in road cycling.
One of the most crucial aspects of descending safely is body position. You need to stay relaxed and lean forward. Keep your hands in the drop position, with one or two fingers lightly on the brake levers to have better control of the braking system.
Additionally, avoid gripping the handlebars too tightly. Doing so can cause fatigue and reduce your ability to control the bike. Keep your arms slightly bent at the elbows, which will make it easier to handle uneven surfaces and potential road hazards.
Here are the key tips for a safe and controlled descent:
- Keep the Pedals Level: Try to keep the pedals parallel to the ground. This position helps maintain stability and control, especially when navigating bumpy or uneven roads.
- Look Ahead: Focus on the road ahead to anticipate any changes, such as surface irregularities, curves, or other traffic. This will help you react quickly to any challenges on the descent.
- Avoid Over-Braking: Try to avoid pulling the brakes too hard. Braking too aggressively can cause brake saturation, where the brakes still work, but they don’t slow you down as much. This can lead to overheating the brakes, which may cause brake failure or even tire blowouts.
- Control Your Speed Gradually: Instead of applying heavy braking, control your speed in a smooth, controlled manner. Squeeze the brakes lightly and progressively to ensure a consistent reduction in speed without overwhelming the bike.
- Straight Back Position: You can also adopt a more upright position to reduce wind resistance, allowing for smoother and more efficient descending. This posture also helps distribute braking force evenly between the front and rear wheels, providing better balance and control.
As mentioned earlier, bike setup plays a vital role in descending. Choose a bike that suits you and ensure it’s properly fitted for optimal performance. This includes adjusting the reach of the brake levers, saddle height, handlebar height, and other components. The correct bike setup helps you make the most out of your ride, especially during high-speed descents.
By practicing these techniques and maintaining a relaxed yet attentive approach, you can enjoy fast descents while staying safe and in control.
Source: Bikeradar.com
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