Recreational Cycling Techniques

Cycling can be intimidating if you do not know how to correctly execute techniques related to pedaling, cadence, cornering, shifting and group riding. Arming yourself with information and practice brings confidence and enjoyment in a recreational setting. You can learn cycling techniques by reading or from experienced riders, but it is only through practice that you can master these techniques.

Pedaling

People often think of pedaling as only the downward force on the pedal. This downward force, or downward push, is one phase of the pedaling cycle. Cycling with clipless pedals or cages involves much more. The pedal stroke starts at the top as the foot pushes downward. As the foot reaches the 4 o'clock position, the heel drops and the foot pulls backward -- a feeling of scraping mud from the bottom of your shoe. This scraping motion is complete at the 7 o'clock position, where the foot begins the upward pull. As the foot nears the top of the stroke, push it forward across the top and start the cycle again.

Cadence

Cadence is the number of revolutions per minute your foot makes. Beginning cyclists tend to have a slower cadence of 60 to 70 rpm. Ideally you will increase your cadence between 80 to 100 rpm. To find your cadence while riding, time yourself for 30 seconds counting the number of times your right foot hits the bottom of the pedal stroke. Multiply that number by two. A higher cadence is more efficient and is easier on your knees and legs.

Cornering

Slowing down too much while cornering causes you to lose momentum and expend more energy than necessary. To efficiently corner, you first need to visually sweep the area for any safety concerns, such as gravel, water and potholes. Shift down before entering the corner. When moving quickly, brake before beginning the turn. Release the brake as you enter the turn. Turn your pelvis so it faces into the turn, and look where you want to go, letting the bike follow the path of your eye. Lower your center of gravity by keeping your chest close to the handlebars. Drop the inside knee out toward the center of the corner. Keep pressure off the inside pedal and handlebar and apply pressure to the outside pedal and handlebar. Successful execution of these techniques results in a smooth and stable corner.

Shifting

Planning is the most important thing in shifting. Time your shifting so it occurs as you apply moderate force to the pedals. For example, shift into an easier gear while you still have momentum and before beginning up a hill. Anticipate gear changes before they present themselves. Let up on the pedal pressure just as you change gears for a smooth transition. Little speed is lost when you time shifting correctly.

Pace Line

A pace line is line of cyclists riding closely together to conserve energy and share the workload. Each rider takes a turn pulling at the front of the line, trying to maintain the average group pace. To drop back after pulling, check for traffic and move over to one side of the group as you lighten up on your pedal force. The next rider will take over continuing to maintain speed. As the last rider begins to pass you, increase your speed so you can slip into the last position without leaving a gap. Smooth, constant pedaling is imperative.

Group Riding

Use hand signals to turn, slow, stop and to point out hazards to riders behind you. Look past the wheel in front of you to increase awareness of what lies ahead. Never overlap the wheel in front of you. When members of the group get hung up at a light or intersection, the rest of the riders in the group should soft pedal until they are able to rejoin the group.