Efficient cycling technique

Surely, every rider will agree that  cycling  is, above all, fun. Although for many, this is not just a ride in a pleasant company, but also  a full body workout . This can be difficult to achieve due to the discomfort that the cyclist sometimes begins to feel at the very beginning of the route. This ends not only in spoiled mood, but often in complete disappointment in cycling. How to ride correctly in order to feel a minimum of “strength” after riding, is it enough to load the body and at the same time enjoy the process of riding?

Proper fit not only saves the body's resources and leaves more pleasant memories of the trip, but also protects your body from injuries - sprains of muscles and ligaments, damage to the joints and knees, abrasions on the skin, stiff back and neck. This will not only make the ride more comfortable, safer, less energy-intensive, but will also  double the speed .

The issue  of proper cycling  should be decided at the stage of choosing a projectile. The choice of frame size must be approached individually and as carefully as possible. At the same time, bicycles for different purposes require a different approach. For example, when choosing a mountain bike, the length of the seat tube is crucial, and when choosing a road bike  , you need to pay attention to the length of the upper frame (it is also called effective). If you need to maintain high speed for a long time, a "long" bike is preferable, on which you can "spread out", reducing air resistance. The "short" bike provides a comfortable fit for city walks, reduces the load on the hands.

Correctly adjusting your bike saddle  will give you another benefit. Adjust it so that the leg is fully extended at the knee at the moment when the foot is on the pedal in its lower position. Best performance can be achieved when the seat is  in a perfectly horizontal position.

How to change gears on a bike

The effect of proper gear selection can be clearly illustrated by the example of climbing uphill. A multi-speed bike allows you to choose your cadence. Thanks to this, you can  distribute the load and your (together with the bike) weight  on different parts of the climb - steep or gentle. So, in low gears, the overall weight is lighter, but the number of pedal revolutions is greater. Higher gears increase your climbing speed, but pedaling requires more effort and energy.

To choose an acceptable pace for riding long distances, experts recommend  correctly shifting gears  and pedaling at a speed of  approximately 80 rpm . Beginner cyclists do not have to aim for this figure right away, they can start with 50 or 60 rpm and gradually increase this figure. Practice daily to get the hang  of fast pedaling.

And a few more tips:
 

  1. To choose the right riding speed, balance the maximum pedaling pace and the load on the body. Once you find it easy to turn the usual number of revolutions, you can increase the transmission and thereby increase the speed and load.
  2. Experiment with shifting more often, and soon you will be able to easily choose a comfortable pace without reducing load and speed.
  3. When riding in a company, do not try to ride at the speed of your friends, this can quickly exhaust you.
  4. On long routes, it is more efficient to roll not at the same speed, but at the same cadence.

Standing or sitting?

On long, flat trails, seated riding is more efficient, as there is less strain on the upper body muscles and the heart. The exception is steep climbs. In this case, riding a bicycle standing up - without reducing the efficiency of riding - is easier. By the way, owners of contact pedals win on climbs, which allows not only pushing them forward, but also pulling them back and up.

Overcoming obstacles on a bike

Before you go over a rock, log, or curb, put your weight on your rear wheel, lean back a little, and lift the front of your bike up. Then put your weight on the front wheel, lighten the rear wheel, and it will roll over the obstacle with ease. It is better to jump over obstacles from a standing position. It is necessary to bend down slightly, then raise the front of the bike up, while clamping the frame between the legs. It is desirable that the speed in front of the obstacle is medium so that you do not have to pedal just before the curb, but use the momentum of the bike.
 

Proper and efficient cycling is, above all, relaxation. Do not strain the muscles of the body that are not involved in the ride. Ride correctly, efficiently and safely, enjoying all the beauties of the route without feeling pain and aches in your back and the rest of your body!