The pro cyclist you see in videos or sports magazines didn’t always excel in their chosen activity. At some point, they all had to learn how the basics and how to train the right way—from clipping into their pedals to shifting gears. Whether you’re doing this as a hobby or aspiring to be a pro, it is only imperative to learn the fundamentals to improve your skills and ensure your safety.
Here are some expert tips from The Yellow Jersey Bike Shop:
1. Stay fresh
Just like any other sport, you need to stay fresh and improve your conditioning. Regular exercise and proper diet are essential, as endurance is significant in cycling. If possible, ride new roads once in a while. Take a map with you and explore. This will help you keep engaged and may lead to some new discoveries.
2. Follow the basic cycling intervals
There is a pattern you can follow to maximise your skills and energy. Always take your time to keep up with the pace. For beginners, you can do the set below twice, while advanced riders can work up to six sets per session:
– 2 minutes hard, 2 minutes easy
– 1 minute hard, 1 minute easy
– 30 seconds hard, 30 seconds easy
– 15 –second sprint
– 5 minutes easy
3. Conquer a steep climb
This is where the pacing plays an important role. As much as possible, don’t charge into it with everything you have. Start a steady pace and shift through your gears until you reach a balance between a decent cadence, approximately 70 to 80 RPM. Try to keep this pace. If you try to go hard early, you’re only wasting your energy, and could slow you down eventually.
4. Gear up
Wear your safety gears at all times. Use reflective cycling gear and a comfortable helmet to ensure your safety and reduce injuries.
It may take some time to improve your cycling skills and endurance. Just be patient and enjoy your trip.