Balance and coordination
- Look ahead towards the obstacle or intended direction of travel and watch for potential hazards.
- Keep your eyes level with the horizon.
- Adjust your body position and the lean of the bike to maintain your centre of gravity in the appropriate position.
- Apply the brakes evenly and lightly to adjust your speed prior to reaching an obstacle/hazard e.g. corner.
- Learn to spin, using low gears, to improve efficiency.
Braking
- Look ahead.
- Assess the surface conditions e.g. wet, gravel, ice!
- Keep your hands over the brake levers.
- Apply the brakes evenly. Don't grab hard on the brakes as you may lock the wheel and skid or go over the bars.
- If you skid or feel your about to go over the bars release the brakes briefly and re-apply.
- Keep your weight towards the rear of the bike.
Climbing
- Look ahead and assess the gradient of the climb.
- Assess the surface conditions.
- Climb in an appropriate gear maintaining a cadence of 80-100rpm if possible.
- When seated, sit back in an upright position with a relaxed upper body.
- When standing to climb get your weight over the pedals. Don't shift your weight too far forward as your rear wheel may loose traction especially if steep, wet or on a loose surface.
Cornering
- Spot a point further down the road/trail in your intended direction to aim for.
- Assess the surface conditions.
- For greater stability hold the handle bars at the widest and lowest points e.g. on the drops if necessary.
- Apply the brakes before the corner to control your speed.
- Enter the corner wide, aim for the apex and exit wide to maintain speed.
- Lean into the corner tilting your head to keep your eyes level with the horizon.
- On steeper corners stop pedalling, keep the inside pedal up and keep you weight on the outside pedal.
- Never cross the centre line!
Descending
- Assess the length, gradient, visibility, surface conditions and potential hazards e.g. intersections, of the descent.
- Select a higher get to allow you to continue pedalling if possible to maximise the benefit of the descent.
- Position your hands over the brakes and move your weight back over the saddle.
- Adjust your body position to maintain your centre of gravity in the appropriate position giving you stability.
- Control your speed by applying primarily the back brake. Do not 'ride' the brake but apply the brake intermittently e.g. on and off.
- Look ahead towards the obstacle or intended direction of travel and watch for potential hazards.
Gear selection
- Try not to look at the gear levers or derailleurs when changing gear.
- Keep pedalling when changing gear.
- Select a lower gear when climbing to maintain a cadence of 80-100rpm if possible.
- Try to select your gear before you reach the toe of the slope. Changing gear while on a steep climb can be difficult and dangerous i.e. mechanical problems can result.
- Select a higher get to allow you to continue pedalling if possible to maximise the benefit of the descent.
Group riding
- Look ahead for any obstruction or potential hazards.
- Ride in a straight line and try not to deviate from that line i.e. weaving.
- Ride at a steady pace to maintain your position within the group.
- Talk to each other and advise each other of any obstruction or hazards either verbally or using appropriate hand signals.
- Keep a safe following distance and/or position within the group.
A little extra reading perhaps? 220Triathlon have Group Cycling articles Part 1 and Part 2 available to read online.
Let's put it into practice on Saturday! Tim (LFTC Coach)
