Finally, a cycling blog that is not about black ice, bike crashes and bruised bodies! For those of you joining us on our first cycling session I have a few tips for you regarding cycling technique and skills. Developing good cycling technique and skills is vital to ensure you as a triathlete can perform to your maximum potential. It will make your cycling safer, more enjoyable and will improve your performance. These coaching points come straight from the British Triathlon Coaching Manual. I have tweaked a few points slightly.
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)