Five tips to quickly improve cycling techniques

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All of us have things that we think we are good at on the bike, and others where we know there is room for improvement! Here we offer some suggestions for five areas that often stop a cyclists performance and ability from being as efficient as they could be, and tips for quick improvement.

1) Keeping your hands always on top of the handlebar

More comfortable and easier to control the bike, this is the position of preference for most cyclists in normal conditions. But don't forget the substantial reduction in air resistance when you cycle with your hands in the drops - generally you can change to a gear higher and cycle faster with the same amount of effort.

Although it is uncomfortable for many cyclists to maintain the position for long distances, it is worth practicing. Your body will adjust and you will go faster for less energy used.

2) Using the back brake too often

The front brake acts faster and more eficiently at slowing and stopping the bike, but many cyclists (especially newcomers to the sport) use the rear brake for slowing down, because they have alwys known that if you use the front brake on its own you go over the handlebars! Apart from very steep hills or very high speeds this won't happen as long as you keep your weight 'low' on the bike and apply the front brake smoothly.

Practice only using your front brake on the flat and gentle slopes, and in no time at all you will almost forget that you have a rear brake!

3) Staying too far behind the cyclist in front

When cycling in a group we all know there are substantial advantages, due to the reduced wind resistance, that make cycling much easier than cycling alone. These advantages are proportional to the distance between you and the cyclist in front - the closer you are the bigger the benefit.

When cycling with someone you know to be a 'smooth operator' (i.e. a cyclist who isn't going to brake or swerve unexpectedly) try and cycle with just a few centimetres between your front tyre and their rear tyre. It does require a bit more concentration but the advantages are substantial.

4) Learning to sprint

Next time you are out try sprinting like Mark Cavendish - hands in the drops and pedalling fast. It's pretty hard to keep your balance until you get used to it! Sprinting with your hands on top of the handlebars is easy to do though - albeit tough on the legs - and gives a valuable improvement to your leg strength. There are also various circumstances in 'normal' cycling when sprinting is a useful ability.

Whatever your hand position, try sprinting 100 metres at maximum effort from time to time

5) Riding too often

To retain your hard-fought for cycling strenths you need to cycle quite often, usually at least twice a week. But if you cycle too much you can do more harm than good, your muscles don't have a chance to recover properly, and you can start to suffer from overtraining - tiredness, frequent aches and pains, general fatigue and apathy, and eventually a loss of enthusiasm to cycle at all. If you feel these symptoms starting take a few days or even a couple of weeks off the bike.

Strike a balance. Two to four outings a week is plenty for most people, and if you do more you should make sure some of the rides are easy rides for pleasure. It's better to be left wanting to ride more!

20 Comments

Kingsley makes this comment

Monday, 28 March 2011

Hello there! I'm looking to buy a bike and I'd like to know if getting a road bike is a good idea. I'm looking to use the bike for 5km rides around the neighbourhood, where I'll be dealing with a few hill climbs. I may also want to ride to work, which is also about 5km away but on the highway. The last time I actually rode a bike was about 6 years ago on an old MTB. If it's of any help, I'm 5'8" and weigh 65kg. Would really appreciate your opinion, thank you!
Admin makes this comment

Saturday, 09 April 2011

Hi Kingsley, if you only plan to cycle 5km at a time either a road bike or a hybrid bike will be fine - road bikes are designed more for covering longer distances more efficiently than for short trips, so just get what you think suits you best and will be most comfortable for you.
Steve makes this comment

Tuesday, 12 April 2011

I would go with a Hybrid but try and get some slick tyres put on if your not planning on going off road. I hear it makes quite the difference for quite a simple change.
lucas makes this comment

Sunday, 17 April 2011

hi there

my problem is riding while standing. any idea how i can improve my riding whing standing without thinking i may fall at any time?

thank you
Admin makes this comment

Sunday, 17 April 2011

Hi Lucas, presumably you are talking about when going uphills quite slowly. The trick is to pull up on the handlebars on the same side you are pushing down with your foot, that keeps the bike upright - it only takes a light effort. A little bit of practice and it will become natural, it's just a case of getting used to timing the two together.
Of course if you are talking about a Mark Cavendish style sprint finish with your hands in the drops and your bum off the saddle while doing 50mph that takes a bit more practice!
john makes this comment

Monday, 20 June 2011

hi thanks for the tips
think i was really over training started cycling 8 weeks ago went from 12 avg to 16avg over the 8 week period and was getting really annoyed i couldent get any faster i am cycling 5 days a week 1 35miler and 4 45miles is that far to much.
any tips would be well appreciated

thanks
johnny
Admin makes this comment

Monday, 20 June 2011

Hi Johnny, usually overtraining leads to muscle problems and / or lack of motivation - a lack of progress doesn't necessariy mean overtraining, everyone progresses rapidly at first then reaches a plateau for a while.
If you still look forward to going out I think you're fine with 5 times a week, although a bit less might be a good idea, perhaps with a bit more focus on technique eg hills, sprinting, intervals training etc rather than average speed
tomo makes this comment

Monday, 11 July 2011

Hi. I'm doing between 3 and 5 rides a week averageing 30km/hr. The rides differ from anywhere between 30 - 60 km but my problem is the first 10 mins my quads start to burn and I feel as though I have no energy left. For most of the ride my HR will be from 75% to 100%. When I'm not cycling I'll try and go for a jog to shake the legs off. Do you have any advise on how to stop feeling knackered after only 10 mins of riding with quads hurting.

Regards Tomo
Admin makes this comment

Tuesday, 12 July 2011

Hi Tomo, I would guess that either you aren't warming up first - you need to cycle a few kilometres at an easier pace to let your legs warm up before you over-exert yourself; or you have a slight injury from overdoing it and aren't yourself allowing time to recover. Probably the first if the trouble goes away after a while.
Pedalling technique is also important - you should be turning the pedals quite fast but in an easy enough gear that you aren't straining your muscles (see cycling cadence if that could be the problem)
Helen makes this comment

Thursday, 28 July 2011

Hi Tomo. The first 10 mins of a long work out are usually the hardest for me too! This is because the body uses an "anaerobic" energy system to start with (ie the energy from sugar) and then after 12 minutes the body switches to the "aerobic" system - using oxygen in the in energy generation. Basically your body uses the energy system you'd use for say sprinting, in the first 10 mins, and then mainly switches to the energy system you use for jogging after that. Its not because u r unfit or such like!
Pedro makes this comment

Sunday, 31 July 2011

Hi,

I have recently started cycling and have joined a local club doing 10 mile TT's twice a week.

I just have a problem where for the first 10 minutes of effort I feel really uncomfortable and really tired until I get used to the pace and heart rate I'm sustaining.

Could this be a sign that I'm starting off from the blocks too quickly and possibly need to slow the pace down from the start and build it up more gradually.

I know with time trialling there is some discomfort as you are pushing your body nearer to the maximum effort it can do for longer periods than road racing but from a couple of minutes into the trial until about 10 minutes afterwards I have a hard time convincing myself I can keep the pace up.
Admin makes this comment

Monday, 01 August 2011

Hi Pedro, the reason for this is explained by Helen in the comment just above yours. The answer is either to take it easier for the first 10 minutes or, probably better for a time trial (especially one that is only 10 miles long), to do a warm up ride for at least 10 minutes first so your legs are already 'prepared'.
As a test why not try it yourself with a ride that you can do three times over the course of a few days - once cycling flat out from the start, once taking it slightly easier for the first 5-10 minutes and once where you do a slightly easier ride for 10 minutes beforehand.
Libs makes this comment

Sunday, 07 August 2011

Hey there,

was just wondering if it is bad to use a bike machine to train on for 6 weeks before having access to a bike, then another 6 weeks, as I go to boarding school and will not have access to my bike until the holidays, but want to compete, so I know I have to train, I just wondered if using a bike machine was bad, bearing in mind when I'm on holiday, I will go out on my real bike.

I also read somewhere that if you are training, you should do 1-2 hours five days a week, plus a longer ride. Would this apply for a bike machine?

Thanks very much
Admin makes this comment

Monday, 08 August 2011

Hi Libs, if you can't get out on a real bike I can't see what the problem is with a bike machine, I'd certainly use it for training / keeping fitness levels up if it was the only option (and I often do use my partners machine during the winter).
Only problem is they tend to get boring so doing more than an hour is not always fun. Try and incorporate goals and challenges on the indoor bike just like you would on a real bike (hills, short bursts of high effort etc) to make a one hour session as useful as possible.
tony m makes this comment

Sunday, 14 August 2011

my commute to work is a 8.2 ride and im stuck at around 23-27 mins. i find myself just slipping into auto pilot and need some pointers to help improve my times,any advice would be great.im a 43 year old man ..
Admin makes this comment

Monday, 15 August 2011

Hi Tony, since getting your legs warmed up can take 10-15 minutes you have to be careful about overdoing it for the first half of the ride.
Try choosing just one or two sections (ideally including a hill), preferably about 5-6 miles into the ride and a few hundred yards long, and just for those sections ride at all out effort.
Another option, at the weekend get used to doing a ride of say 20 miles - a good way to make a 10 mile ride quick and easy is to be able to easily do a ride twice as long - that way the short ride seems much more effortless.
Tony B makes this comment

Tuesday, 23 August 2011

HI I’m 52 years old and just bought a Btwin 3 four weeks ago I have been doing around 20 miles per session in 1hour 30mins three times a week and a 32 mile ride on the weekend in 2hours 23mins. I live in the Peak district so there are plenty of hills, does my training regime sound about right. I am wanting to do some long distance charity rides next year so my plan is to start increasing my distance in the next few months.
Have been reading through your post's from othr ridrs and finding the advice from youslf and others very usefull
Admin makes this comment

Tuesday, 23 August 2011

Sounds just right Tony, carry on doing what you are doing and increasing the distances slowly, and I'm sure you'll be ready for charity rides next year.
Perhaps the big challenge in the Peak District is staying motivated during the winter months when the weather is poor and there is less daylight?
carlos makes this comment

Saturday, 03 September 2011

i've been thinking about getting in road racing recently and been reading through your blog, its very interesting. however i work as a pushbike courier which means doing alot of cycling 5 days a week. seeing your point no5 made me think: how could i train without over straining myself? i am already bloody knackered on a friday!
Admin makes this comment

Sunday, 04 September 2011

Hi Carlos, that's a good question. Although you are knackered at the end of the week perhaps your legs are still going strong? I'm guessing that being a courrier uses different muscles and techniques than 'normal' cycling and there won't be a problem doing both, but really all you can do is try it and see.
Let us know how it goes!