Road biking 101

[Orls]

Right, I've just been out for a road spin and totally loved it! But..... its fair to say I haven't a effin clue what I am doing (pedaling, cadence, gears, body position etc etc). Does anyone have any recommendations of websites or books that can help with grasping the basic skills of road biking? And if anyone is willing to give me a lesson, then I'll gladly buy you a pint/coffee or repay you with a running tips/techniques session. Thanks

[DavidC]

Interesting question Orla.

Here are some basics, might seem really basic to some, but you have to know this stuff http://www.bikeradar.com/fitness/articl ... lls-30693/

As for technique etc, I've been cycling forever so I know what I like but I'm struggling to think how I might advise a beginner. I'm sure many of us could benefit from some kind of cycle coaching so I'll look into it.

Meanwhile if anyone has any further links or ideas on coaching fire them up here or give me a shout.

Here's another one I found http://www.bicycling.com/training-nutri ... ng-fitness

[Orls]

Thanks David, the bicycling.com site is great. Good description of the various pedaling zones.

[BShaugh]

Hi Orla
being a complete novice a couple of years back I think it's far to.say most beginners
- have too low a cadence. Buy a bike computer with cadence sensor
- hence try to push too high a gear
-bike setup is wrong, saddle too high or low
YouTube is brilliant for setup tips.
Next time you come across David Furlong or Pj ask them to take a look at you on the
Bike, two complete bike needs

[DavidF]

^^^^^

he speaks the truth...

Although from what I saw of Orla flying up Kilbranish in the Hill Climb, there's nothing wrong with her cadence..it is a common fault though, especially with good runners who have good leg strength to start with - tendency is to mash a low gear

Saddle height is easy. When pedalling put your **heel** on the pedal. At the bottom of your pedal stroke you should aim for a slight bend in your knee. Saddle too low and you are losing power. Saddle to high is much worse though - it usually means rocking hips which will ultimately give you lower back trouble. The temptation with beginners is often to have the saddle too high.

Myself and PJ will bring you on a spin soon - your head will be wrecked by the time we're done

[colm mc grath]

Sorry Dave for jumping in but I wouldn't mind tagging along with yourself, pj and orla. I am probably making all the same mistakes. Let me know if this suits you. Thanks dave

[Orls]

Cool! Thanks guys for those great tips. I'd love to go for a spin with you, thanks for offering. I've no doubt my head will be wrecked, DF!
I'm free this weekend if anyone is around. Hope you've recovered from Sat night

[DavidF]

Hope you've recovered from Sat night

Jeez Orla the things I saw on Saturday...no adult should be subjected to I might never recover.....

Can't do this weekend unfortunately but I,ll let you know when I,m around

[don]

There's not much more to add here Orla, the guys have hit the nail on the head. Bike Fit and Cadence are the two most important elements to cycling. Saddle height is the number one fit, however back flexibility, arm length and back length have to be taken into account too as the more flexible you are, then the more agressive position on the bike for both aerodynamics but also pedal efficiency. A professional bike fit can yield huge benefits, if you are going to do more of this.

The cadence can vary from the power athletes to the running athletes, with the power side hitting 85-90 spm and the running athletes between 90-100. No matter what type of athlete you are, you have to practice both (speed sets/power sets). However one element that very few practice is pedal pull back (efficiency), ie it's as important to pull the pedal back up as it is to push down. I'm afraid it's the turbo/spin bike for these sets, 1.5 mins single leg on each side with 3 min recovery x 5-6 times (Not easy).

Finally it's very important to have totally relaxed shoulders while cycling, put the pressure on the biceps. It will allow much longer sets without tiring and avoids a sore neck the following day. I'll join the increasing cavalcade whenever ye decide to go.

[Orls]

Super advice Don. Thank you, I'll practice this at spinning tonight.