7 Golden Rules to Get You Going

The top 7 rules you need to follow if you’re just starting out.

Rule 1
If you’re tired in the legs, shift to an easier gear. If you’re tired in the lungs, shift to a harder gear.
When you slowly push hard gears your leg muscles do most of the work. Spinning easy gears transfers the work load to your aerobic system. Ideally, you should find a sweet spot where no part of your body feels as if it’s working too hard – spinning fast enough to keep your legs fresh but not so rapidly that you lose your breath.

Rule 2
Pedal in circles.
Although it’s impossible to apply force throughout your entire pedal stroke, you’ll be more efficient if you at least try. Imagine tracing a circle with your heel: concentrate on pulling up, pushing the pedal across the top of the stroke, and pulling backward at the bottom of the stroke, as if you’re trying to scrape mud off the sole of your shoe.

Rule 3
If your knee hurts in front, raise your saddle. If it hurts behind, lower your saddle.
A low saddle stresses the tendon that connects your kneecap to your shinbone. A high position forces you to reach for your pedals, which can strain the tendons at the back of your knee. At the bottom of the pedal stroke, your knees should be slightly bent but your hips shouldn’t sway as you pedal.

Rule 4
Drink before you’re thirsty, and eat before you’re hungry.
Hunger and thirst are signals that your body is lacking something. You want to prime yourself before you reach that point. Drink at least one bottle of water for every hour you ride. And on rides longer than an hour, eat an energy bar, or gel, every 45 minutes or so.

Rule 5
Maintain stability in corners by braking before the turn, not in it.
As you turn a corner, position your foot outside pedal at six o’clock, shift most of your weight onto it and push down on the bars with your outside arm. This leans your body and bike into the turn while maximising traction.

Rule 6
How to look behind without swerving.
To look backwards without swerving, bend your elbows, drop your right shoulder and turn your head to the right without pivoting your shoulders or hips. For quick glances just behind you, do like the pros and sneak a peek under your armpit.

Rule 7
How to avoid speed wobbles
Avoid wobbling when you’re bumped by another rider by keeping your elbows and knees loose so your body absorbs the impact without transmitting it into your bike.