May 27, 2020
Tips to better cycling techniques

With the COVID-19 pandemic limiting the access to gyms and fitness centers and adjoining fitness equipment, many athletes from youth to recreational to professional, have turned to cycling as an easy and effective mean to stay in conditioned.

Cycling is mainly an aerobic activity, targeting your heart, blood vessels and lungs, causing you to breathe deeply, perspire and raise your body temperature — all of which leads to improved overall fitness.

cycling
Photo: Guernsey Sports Commission / Creative Commons

Additional benefits of regular cycling are improved joint mobility and a lowering of stress levels.

In a recent article posted by The Mirror, Andy Wadsworth, an elite cycling trainer with BW Cycling, outlines some tips to get the most of cycling for beginners.

Start slow

“Your muscles take time to adapt to any new regime, and if you overdo it you can suffer joint problems, a bad back, and a range of other ailments.

Try incorporating short rides into your daily routine, mixed with occasional longer ones, taking in some hills when you can to push yourself.”

Stay hydrated

“Whether you prefer a water bottle or a hydration backpack, make sure you pack some fluid whenever you’re heading out. Carry some energy gels, cereal bars, or a banana.

Finish longer rides with a recovery drink: 300ml milk, one banana, a tablespoon of peanut butter and some honey, all whizzed up in a blender.”

Ride right

“The front brake is much more effective at stopping you than the rear but be careful not to lock up by hitting it too hard and sudden. Modern brakes are powerful, and you don’t want to skid or go over the handlebars, so apply the rear brake a split second before the front.

» ALSO SEE: Recreational running done the right way

Try to achieve 60/40 or 70/30 pulling power distribution between front and rear brakes.

When cornering, ensure your outside pedal is at the lowest position, with pressure being placed on it. This will give more grip, particularly in the wet.”

To see all of Wadsworth’s tips on The Mirror, read the full story here




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