As you’ve been riding your bike for a while, you’ve likely built up a good base of skills. But as with any sport, there’s always room for improvement. Whether you’re looking to improve your speed, enhance your efficiency, or tackle tougher terrains, there are advanced biking techniques that can make a noticeable difference. In this blog post, we’ll dive into five techniques that will help you take your cycling game to the next level.
1. Perfecting Your Pedal Stroke
The key to increasing your cycling efficiency lies in improving your pedal stroke. A smooth and consistent pedal stroke ensures that you’re applying power in the most efficient way possible, rather than wasting energy on inefficient pedaling motions.
- Focus on the “Pull” and “Push”: Many cyclists only focus on the downward push. To improve, practice engaging your hamstrings and hip flexors to pull the pedal up during the recovery phase. This will help you use your entire leg and can increase speed and endurance.
- Use a Circular Pedal Stroke: Aim to make the pedal stroke a smooth, circular motion. Avoid a choppy or jerky movement. A consistent, circular motion will allow for better power transfer and less fatigue over time.
How to Practice: Find a flat stretch of road or path and try to ride without looking at the ground. Focus on your pedal strokes, ensuring each leg is working through the full circle motion. Over time, you’ll find that your legs become more synchronized and efficient.
2. Mastering Cornering
Cornering at high speed can be intimidating, but with proper technique, you can handle sharp turns confidently and maintain speed. Mastering cornering is especially useful for those riding on hilly or winding roads or for those who enjoy competitive cycling.
- Shift Your Weight: As you approach a corner, move your body weight to the outside pedal and lean your bike into the turn. This will lower your center of gravity and help keep you stable.
- Look Ahead: Instead of focusing on your immediate surroundings, look further down the path. Your bike will naturally follow your line of sight.
- Brake Before the Turn: To maintain control, always brake before entering a corner, not during. Braking while cornering can cause instability, so it’s essential to slow down before you make the turn.
How to Practice: Try riding on a bike path with several sharp turns. Approach each corner a little faster and focus on leaning into it, adjusting your body and bike position as needed. Gradually build confidence in each turn.
3. Climbing Hills Efficiently
Climbing is a significant challenge for many cyclists, especially on long or steep ascents. The key to climbing efficiently is to balance your breathing, power, and cadence while minimizing fatigue.
- Use the Right Gear: Shift into an easier gear before you start the climb to avoid losing momentum. Avoid waiting until you’re struggling before shifting—preemptively make the change.
- Maintain a Consistent Cadence: Keep your cadence steady—don’t push too hard at first, and don’t slow down too much toward the end. Aim for around 70-90 RPM (revolutions per minute).
- Position Your Body: Stay relaxed and slightly lean forward to maintain better control over the bike. Keep your elbows slightly bent and your core engaged. This will allow you to generate more power through your pedals.
How to Practice: Find a hill that’s challenging but not too difficult. Try to pace yourself by maintaining a steady cadence, focusing on breathing deeply, and keeping your body in an efficient climbing position.
4. Descending with Confidence
After a challenging climb, the descent can feel like a reward—but it can also be tricky if you’re not comfortable with speed. Learning how to descend safely and quickly can be a game-changer, especially for cyclists who like to tackle mountains or high-speed roads.
- Position Your Body: Keep your elbows bent and your body relaxed. Keep your weight toward the back of the bike to prevent going over the handlebars if you need to brake suddenly.
- Control Your Speed: Use both brakes in a controlled manner. Squeeze the brakes gently rather than grabbing them, especially on downhill sections. Braking too hard can lead to loss of traction.
- Look Ahead: As with cornering, always look ahead to anticipate changes in the road. This gives you more time to react to obstacles or sharp turns.
How to Practice: Start with smaller descents and work your way up. Focus on your body position and practice controlling your speed using smooth, gentle braking.
5. Cycling in a Group
Cycling in a group, also known as “group riding,” can be a lot of fun and a great way to improve your speed and endurance. However, riding in a pack requires specific skills, particularly in terms of positioning, communication, and drafting.
- Drafting: Drafting occurs when you ride closely behind another cyclist to take advantage of their slipstream, reducing air resistance. This allows you to conserve energy and maintain a higher speed.
- Positioning: Always ride predictably and give yourself enough space to react to sudden changes in the pace or direction of the group. Stay in a steady line, avoid weaving, and signal your intentions to others.
- Communication: In a group, you’ll need to communicate with hand signals or verbal cues. Use your hand to signal turns, stops, or obstacles ahead.
How to Practice: If you’re new to group riding, start by joining a local group ride with experienced cyclists. Focus on staying in line, using your gears to match the pace, and being mindful of the riders around you.