MOVE: May 13, 2013

Tips to Becoming a Better Cyclist

Congratulations! You got your bike out of the garage and prepared it to ride (per May 3rd’s article). A

bicycle is a great way to get exercise, spend time with your family, sightsee, and even commute. And knowing a few riding basics and gear-shifting tips will make your time on the bike more enjoyable – you’ll even get in better shape too!

• Many cyclists pedal slowly, putting more effort into each pedal stroke, thinking they are getting a better workout. The opposite is true: it takes a lot less effort if you pedal faster at a constant rate, whether you're riding in flat terrain or up a hill - and leveraging your gears is the key to doing this. The ideal number of pedal revolutions per minute, a.k.a. cadence, is approximately 70 to 90, and you should try to maintain this cadence in all conditions. For example, if you start going uphill, you will need to change to an easier gear so you can still spin the pedals comfortably and maintain your cadence.  If you're used to pedaling slowly and pushing hard, changing to a faster cadence may seem impossible at first, so build up gradually, and see what a difference it makes to your endurance.
  
  
• Try to anticipate needed shifts.  It is very difficult to change gears (and not great for your bike either) when you are pushing the pedals very hard (like when riding uphill or starting out in a hard gear). Get in the habit of shifting to an easier gear as you approach a big hill or a planned stop - that way, you can avoid a slow start, save your knees, and the bike too!
  
  
• Don’t shift gears when the bike is coasting or stopped.  Your gears are designed to be shifted when the pedals are turning. If you have to stop at a traffic light, for example, shift to the gear you want to start pedaling in before you stop.
  
  
• Don’t shift your bike such that the chain is on the small ring in the front and the small ring in the back OR the big ring in front and the big ring in the back. This is called “cross-chaining,” and it causes rapid wear of your bike chain. If you find yourself in one of these extreme gears, it’s a good sign you are ready to shift the front gear.
  
  
• Enjoy yourself - the most important tip of all! It’s not rocket science, if you enjoy it, you will do it, and if you do it, you will get results!  

The more experience you get riding at different speeds and on different inclines, the easier it will become. So practice as often as possible and make cycling a part of your life!

Happy Riding!

~Joe G.