If new to the bike then there are some key skills to make you a safer rider on the roads, in a group and in general.
Skill #1: Starting
If you have clip-in pedals, you should master the art of clipping and unclipping. This skill can (and should) be practiced indoors, either in a trainer or by leaning against a wall. Get used to the feel of clipping in as well as the angle you need to move your foot in order to rapidly unclip.
Once you’re comfortable with the clips, take the bike outside and practice rolling out in your driveway or an empty parking lot. With one foot on the ground, clip the other into the pedal at the 2 o’clock position. This foot pushes down and gives you enough oomph to get going and get your other foot clipped in.
Once riding comfortably while clipped in it’s wise to pre-empt many situations and unclip while slowing in heavy traffic, approaching junctions, generally just slowing down.
Skill #2: Stopping
Now that you’re rolling, the next thing to master is coming to a stop. You have two brakes. In the UK the left hand is our back brake and the right hand is our front brake, however on the continent this is in reverse. ALWAYS check which brake is which if you are hiring a bike abroad, just to be sure.
You can start to slow down by gently applying the back brake. In order to stop apply both brakes. Remember to unclip early in preparation for stopping.
Skill #3: Handling
Before you ride outside, you should be comfortable moving on your bike. This means you should be able to grab a bottle and drink, grab a snack and unwrap it, and be ready to give your mate a high five.
Take the bike to a grass field and practice riding one handed, taking your bottle in/out of the cage, signalling, looking over your shoulder etc.
Remember that your upper body should stay nice and still while riding. Engage your core and let your lower body do the work – everything else is wasted energy
Skill #4: Cornering
Cornering smooth and fast takes time to master.
* Slow down on the approach if you need to – avoid braking in the corner
* Keep your head up and eyes through the apex of the corner to your exit point
* Straighten outside leg and push down hard
* Inside knee is up and gently pointed out towards corner
* On approach to corner, check traffic behind then swing wide on the approach. After entering the corner wide, then cut across close to the apex before exiting wide. Do not cross the centre line.
Skill #5: Traffic
Ride defensively. Assume cars don’t always see you and look for cues that they do. Be predictable. Ride in a straight line, and signal before you do anything other than riding in a straight line. Always be ready for cars to turn out of nowhere and doors to fly open. Stay aware when riding in traffic. Even if it is the driver’s fault, you lose. Use lights on every ride and preferably high viz clothing. Even in summer it can be difficult for drivers to see you in bright sunlight and if under tree cover they are probably wearing sunglasses
Skill #6: Changing Gears
Practice changing gears early and often. Anticipate where you want to be. Think about how you drive your car – you would change down gears when approaching a junction or roundabout ready to pull away, do the same on your bike. You are aiming to keep a fairly constant cadence by changing gear.
Avoid cross chaining - in other words…. Try to keep your chain straight. This avoids unnecessary wear and tear on the parts and also improves your energy transmission. So, if using the big outside ring at the front then you should also be in the outside gears at the back – if you have 11 gears then you will probably ride the outside 4/5/6 with the outside big ring. Once you get about halfway across your gears towards the bike, then you should shift to the smaller ring at the front. And vice versa…. (Big ring at front with small gear rings at back, small ring at front with big gear rings at back). Avoid changing gears from one end of the range to the other at the back, before you change at the front – it is a constant dance…..
Skill #7: Cadence
After mastering shifting in every circumstance, focus on cadence. In general, you want to be spinning around 90 rpms, or revolutions per minute. Shift to a gear that allows you to achieve this cadence. Really try to work on this, especially if you tend to ride a very slow cadence. It can feel unnatural to ride at a cadence this fast, but it will save your muscles
Skill #8: Climbing
In addition to shifting and cadence, climbing hills requires attention to form and balance. Try not to hunch over the handlebars. Practice sitting and standing in short intervals to help you break up a climb but be aware that due to the added weight you can put through the pedals when standing, you will need to change gears – either one or two gears harder for standing. This may be difficult to do on a steep hill however and the gears may clunk – once you have lots of miles in the tank you will have learned what suits you and your bike best for going up hills.
Avoid the ‘head nod from side to side’. Keep your abs engaged and body still
Skill #9: Descending
What goes up, must come down. Keep your centre of gravity low. The more upright you sit, the higher your centre of gravity and the more out of balance you become. Lean over, bend your arms, and find the place where your weight is evenly distributed over both wheels
Additionally, apply the lessons learned in braking and cornering when descending, but remember—braking and cornering are magnified in downhill situations, so feather the brakes lightly as you approach a stop or corner.
Skill #10: Group Riding
Check with the group what signals they use so that everyone is consistent. There are some key guidelines to group riding but your group may have decided on their own methods at times
Ride behind or next to other riders, but no cross-wheeling ( where your front wheel is just past the next riders back wheel).
Carry your own repair kit and be able to use it – it’s highly unlikely you’ll have to use it alone but be prepared
Check in advance that you are able to keep up with the expected speed and distance – it’s not a problem having the odd mechanical or an off day but if the group are way beyond your ability then be fair and don’t slow them down. Either find someone else to ride with, join a local cycling group with several ability groups or do some hard training on your own until you are able to join the faster group
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