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Cycling is one of the most joyful and good-for-you activities around. But whether you're new to this or are already an expert, you probably also know that it can be challenging and downright hard sometimes.
I've been training cyclists for years and know the learning curve can be steep. But I've seen the progress new riders can make when they focus on some fundamentals, like balance, nutrition, and maintaining their gear.
Bicycling has been helping turn beginners into experts for 60 years and has tried-and-true tips that actually work. These 10 are some of the most simple and effective tips we know.
If you're new to cycling, or just looking for quick steps to level up, these 10 tips are a great place to start.
No. 1 When you cast a crisp shadow on the road, take the opportunity to check your position—are your elbows bent, back flat, knees slightly bent at the bottom of the pedal stroke, head up without being torqued at the neck?
No. 2 As tempted as you might be, don’t take a day completely off the bike after the week’s hardest effort. The best way to recover is with a short, easy spin—30 to 60 minutes at a pace that always allows effortless talking.
No. 3 If your floor pump is more than a couple years old, the pressure gauge is likely giving inaccurate low readings (which leads to greater rolling resistance and a higher risk of flat tires due to under-inflation). Keep the pump in action by buying an air-pressure gauge that is made specifically for bicycles. Basic ones cost about $20, or electric mini inflators ones that show you your pressure and also inflate your tire, cost about $100. To figure out the best tire pressure for you, read “How to Achieve the Perfect Tire Pressure” by Bicycling test editor Dan Chabanov.
No. 4 For safety, don’t brake in a paceline unless it’s an emergency stop. Doing so will slow you too much, open a gap, and possibly cause a chain reaction. Instead, if you begin to overtake the rider in front, ease your pedal pressure, sit up to catch more wind, or move out to the side a bit. Once you’ve lost enough speed, tuck back in line and smoothly resume pedaling.
No. 5 If the pain is in the front of your knee, raise your saddle in 2mm increments until the knee stops complaining. If the pain is in the back, lower your seat instead. Let’s highlight our Bike Fit marquee here: To get really comfortable on your bike (and unlock more power and stamina), check out Bicycling’s Guide to the Perfect Bike Fit. It’s available for free, exclusively to Bicycling members and contains hours of video instructions and tips from bike fit experts.
No. 6 Neck pain? You’re most likely being forced to reach too far to the handlebar, so try a shorter stem or raise the bar by adding spacers under the stem.
No. 7 You’re probably too stretched out if your lower back hurts, so try the same fixes recommended for neck pain. If these don’t work, you may have a leg-length discrepancy—see a fit specialist for help.
No. 8 You’re probably putting too much weight on your hands if they are numb. Raise your handlebar or shorten your stem (or both). Also check the saddle—if it angles down, you could be sliding toward the bar.
No. 9 The simplest—and often overlooked—fix to burning feet is to try riding with straps, buckles, or laces looser (but still secure). Next, move your cleats backward 2 mm or less, which shifts pressure off the balls of your feet.
No. 10 Make sure the saddle is level and straight. A low handlebar can cause your pelvis to rotate forward and down, so try raising it with spacers. Finally, test seats of different widths, lengths, firmnesses, and shapes. Your local bike shop can help you measure your sit bone width to find the best saddle option for you.
