Road Cycling Tips

The following cycling tips were compiled to be used by people new to road cycling. There are a lot of information on the web on cycling and some of these tips are as a result of time spent on the bike or acquired from different sources. We hope that they will be useful for you.

Equipment

Bike – Best components and lightest frame you can afford, pay for fitting, tune and lube regularly.  Know how to change a flat.

Helmet – Should meet CPSC std. with good air flow and snug fit.  Replace if you ever go down and it hits the ground.

Gloves – Helps support weight, protect hands during fall and wipe face/mouth.

Shoes – Clip-less most often used.  Get a compromise between stiff sole (efficient power transfer) and soft sole (easier to walk in while off the bike).

Spandex/jerseys – Cooler, lower drag, won’t get caught in moving parts.  Pick bright colors for visibility and layers for temperature.  Don’t wear cotton.  It holds moisture and won’t keep you warm.

Glasses – Protects eyes from bugs, road debris, wind, dust, rain, sun.  Keeps one from losing contacts on fast downhills or windy days.

Tail light – Good idea for dusk, dark or cloudy riding conditions for visibility to other riders or cars.

Heart Rate Monitor (HRM) – Good for training and rally rides to determine energy expenditure (heart rate), distance traveled  or distance to next stop (distance) or cycling form (cadence).

Bottles – Personally, preferred over camelbaks, because they are easier to clean, refill and measure fluid re-hydration volumes.  Camelbaks block cooling air flow on back in hot weather.  Can use insulated bottles to keep fluids cooler, longer.

Saddle bag – Used to carry spare tubes, patch kit, tire levers, multi-tools/wrenches, CO2 pump and canisters, first aid?, lock?, spare tire?

Safety

Your bike is a vehicle  - must ride single file, no more than two abreast to pass, obey signs, traffic laws and rules of right of way, yield to pedestrians, signal your intensions (verbal, hand).

Signals – hand (left, right, slow/stop, hazard), voice “on your left”, “car up/back/left/right”, “slowing/stopping”, “debris/glass/tracks/cracks/holes/dog”.

Passing – announce “on your left”, look over shoulder for traffic approaching from rear, pass when safe.

Intersections – announce “slowing/stopping”, signal intentions, call out traffic “car left/right”, make eye contact with other vehicles, go when safe according to rules of right away or if waved ahead by motorists.

Wet roads – dry brakes by applying lightly before needing to stop, anticipate stops or braking, avoid slippery road paint, sewer lids or oil patches, avoid surface puddles that may be deep.

Paceline – Leader has primary responsibility for navigation, pointing out hazards, signaling and steering group toward safety.  Remaining group should relay signals to back.

•  Watch spacing of wheels, don’t overlap front wheel with back wheel.
• Position yourself to see road ahead of next rider.
• Anticipate stops or surging in paceline to keep group tight, avoid collisions and avoid dropping off back.
• Use drafting to minimize energy expenditure.
• Don’t fumble with loose objects in your hands that can fall and cause accidents.  Do so only at the back of the paceline. Keep hands on break hoods/controls and eyes front while in paceline.
• Don’t stand up suddenly as this pushes your rear wheel back and into the following rider.

Riding Form

Good fit – With pedal at bottom, leg should be fully extended with knee slightly bent.  Hips should not rock over saddle while pedaling.

• With hands on brake hoods, look down at front axel.  You should see it hidden or slight behind the handle bar
•  Handlebar height is a matter of preference and riding style (upright – slower/recreational, lowered –aggressive/racing).

Mechanics – Apply power to pedals throughout revolution of the pedal, in perfect circles.

•  Knees should go straight up and down, not out to sides.
• Upper body should be static and relaxed with elbows slightly bend to absorb road shock.
• Right a smooth straight line without wheels wobbling from side to side.  You are more predictable to traffic and in a paceline.
• During turns, don’t lean out, but keep weight over bike to avoid losing traction.
• Try to ride with a high cadence of around 90 rpm.  You will be more responsive to increases in pace speed or hill climbing.  “Spin out” gear (110-120 rpm) before shifting up.  Don’t grind at a slower rpm in a harder gear. Downshift to maintain same cadence.
• For climbing, stand and move handle bars back and forth about 6 inches.  Keep hips nearly level.
• Conserve energy by reducing your wind profile (hands on drops), drafting (behind another rider), using downhills/tailwinds (gain and maintain momentum), stay below your lactic threshold, (approximately HR < (220- age) * 80%), keep cool (iced drinks, insulated bottles, ventilation/airflow).

Etiquette

• Thank fellow riders that “pull” you (allow you to draft on their wheel).
• Yield right of way to slower traffic/pedestrians.
• Take a turn at the front of a paceline (if not bonking/out of energy/fumbling with food/drink/pockets).
• Sticking with group ride plan (not racing on a recovery ride).
• Introduce yourself to fellow riders (make a friend).
• Stay together on a no-drop group ride (no rider left behind when mechanical or emergency occurs).
• Don’t sweat over food/drinks/ice at rest stops.  (Disease control)
• Wash hands after personal hygiene.  Use hand cleanser.  (Disease control)
• Offer to help stranded cyclists at roadside.  (You WILL be in their situation one day, I guarantee it.)

Hydration

•  Body needs 70-100oz of water each day (1/2 to ¾ gal), not including exercise.
• You should strive to replace 80-100% of water expended during exercise.
• Learn your sweat rate under various conditions (weight before – weight after) taking into account ounces consumed during ride.  (1 large bottle = 24 oz)  This will change with temperature.
• Don’t let weight fall more than 2 percent by end of ride.
• Drink before you are thirsty, every 10-15 mins or about 1 bottle per hour.
• Water is fine for less than 1.5 hours riding.  Longer rides need sports drinks with carbs, electrolytes.
• Dehydration – caused by inadequate hydration.  Symptoms include increased heart rate, thirst, heat illness (hot, dry skin, fast, weak pulse, disorientation, dizziness, nausea).  Avoid by drinking regularly.  Once you become dehydrated, you are done for the day.
• Hypernatremia – dilution of body fluids without electrolyte replacement (sodium, potassium, magnesium, calcium) seen most often in hot weather endurance riding.  Symptoms include loss of muscle control, disorientation, coma and DEATH!  Avoid by adding pinch of salt to each bottle if sport drink does not have electrolytes.  Use a PowerGel or other electrolyte supplement with hydration fluids maybe once ever couple hours.