By Bhawna
Cycling is a skill. There are a lot of things to take care of while cycling. There are also many things that we need to take care of before cycling like what to eat and how much to eat. We need proper clothing and gear for cycling. It also depends on the surface we are cycling on. But there are also certain techniques that we should know before we start cycling. These techniques ensure a smooth ride. There are also techniques for a fast ride.
So, let’s take a look at some of the cycling techniques for a smooth and fast ride:
Pedal with flat feet
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Some people think that heels should be kept down and some say that toes should be pointed towards the sky. Toes should not be down. For example, you should ride a horse with heels down while toes should be in the stirrups. So, toes should not be down. This is an important rule.
Start on the pedals early
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You should start pushing forward on the pedals before they make a 12 o’ clock sign. You should keep your feet slightly toed or heeled down. This will be like an increase from two to three hours in the clock’s sign. With left foot, you should start pushing at 10 o’ clock in place of one o’ clock. With toes down, it would be very difficult to start pedaling before the sign of 12 o’ clock.
Focus on the pushing part of the pedaling as it is where you produce the most power
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Sometimes, people focus too much on getting through the dead spot. They spend a lot of time pulling up. They focus on the weak part of the stroke and forget pedaling. Pushing hard and pedaling fast is the key.
If you are riding with hands on the top of the bars, wrap your thumbs
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There are many cyclists who slip off their bars at the worst time. This is because they do not have a grip on the bars. To have grip on the bars, you should always warp your thumbs.
Change the position of your hand on the bars every few minutes
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It is important to change the position of your hand on the bars every few minutes. This will produce power in the drops on the hoods and on the top. This will produce power when there is a harsh wind or when you are climbing a steep hill.
Visit doctor
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You should visit your doctor for understanding your cardiovascular fitness and blood work. Get your cholesterol checked. Practice a cardiac awareness. Have a healthy lifestyle. These things will improve your ride. You should also know the warning signs for a heart attack.
Go slow initially
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Do a field test or you can visit a physiologist. This is to help determine your lactate threshold power and heart rate. You should get training to improve it. Training in your easier zones that are below your lactate threshold will give you a fast ride. Do not ride too hard. Go slow initially.
Use your gears and switch them
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You would feel inability to shift gears under load. This is normal. You would not shift a bike without letting up on the pedals. And the same goes for shifting in and out of the front chain rings. This also goes for changing cogs on the rear cassette.
Keep your head up and relax your muscles
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Keep your head up but not too high. Relax the muscles of your hands, neck, arms, and shoulders. If you do not do so, then you would not be able to handle your bike properly. Being loose ensures that you respond the correct way to the surface and wind.
Position of the saddle
Image source: totalwomenscycling.com
Have your saddle flat to slightly up. This will protect you sliding to the front. This will also allow you to be supported by the saddle in the right places. You might want to lower your seat slightly. And you would also observe some pressure on your hands, neck, and back.
Eat and drink
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You can drink a bottle of water an hour. This is the correct thing. Do not drink too much water. You can mix a little electrolyte concoction also in it. Eat your healthy foods early. You can have the bars later.
Ride position
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To avoid muscle soreness and strain, do not put too much pressure on your shoulders. Move your head every few minutes to relax. You can slide rearward or forward on the saddle, and emphasize different muscle groups. This is useful for longer rides. Avoid moving your upper body too much. Your back should be your pivot and your bike moving side to side below it. It is important to keep your shoulders behind the front wheel axle. Do not put too much weight forward as this makes it difficult to handle the bike. Your rear wheel can also skip up into the air.
Relax your grip
Image source: totalwomenscycling.com
On smooth road, you can practice wrapping your hands over the handlebar. This will help you release muscle tension. This will also reduce the portion of road vibration going into your body. You can change hand position time to time. On long climbs, you should hold the top of the bar and sit upright. Open your chest to breathe easily.
Handlebar
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Handlebar width should be equal to your shoulder width. A wider one is good for your chest and breathing. A narrower bar is more aerodynamic. You need to pick the bar that suits your riding style.
Safety note
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When you are riding in a group, keep your hands in contact with your brakes. You can keep them in the drops or on the hoods. If you do this, you are always prepared to slow down. Be very cautious when the rain comes, especially in the first 10 minutes of it. The roads get slippery.
Conclusion
Sit comfortably. You should know the correct riding position. The most important part of pedaling is that you should pull backwards. This should be at the bottom the pedal stroke. Eat well before the ride. you can eat and drink water during the ride also.
