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Step 1
Speak to the professionals at your local bike shop about the type of bike best suited to your needs, as specifics change depending on whether you will be riding for distance, touring or off-road. In any bike you consider, make sure that your knees only have a slight bend when the feet are on the pedals and that the frame is the lightest weight possible to decrease stress on the body during advanced cycling.
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Step 2
Choose clipless pedals for your bike instead of traditional straps or clips, as they offer more efficiency in pedaling, better control and are easier to get out of quickly in case of emergency. Clipless pedals require special cycling shoes that have a cleat mount. Practice connecting and releasing your pedals while supporting yourself against a wall before you take off for a ride.
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Step 3
Purchase gear that will keep you comfortable during advanced cycling. Padded bike shorts can increase comfort and when coupled with leggings insure that you body remains warm regardless of the weather. Cycling jerseys are made from fabric designed to keep your body warm and dry without adding excess weight and often include small pockets for water bottles, snacks and other small items. Finally, for long distance rides, a pair of riding gloves will keep your hands comfortable, warm and free of blisters.
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Step 4
Hire a coach who can help you design a training plan to help you prepare for the demands of your style of advanced cycling. You can ask at a local bike shop about coaches in your area, or even use online cycle training services. A coach is extremely important when beginning advanced cycling, as they can teach you to protect your body and help you progress in distance and speed according to your fitness level.
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Step 5
Look into information on cycling clubs and competitive events at your local bike shop as well. Reputable bike shops will not only post announcements about upcoming events and activities for cyclists, they will generally have entry forms and other information for preparing for local, national and international events.
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Step 1
Start off with the lower gears, moving up to higher gears if necessary. Generally it is easier and less stressful on your body to up shift rather than down shift. Your gear choices should allow you to spin comfortably with as little stress on the knees as possible which will help you to increase stamina and ride time.
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Step 2
Alternate between sitting and standing positions while cycling which will help to stretch your muscles and work different areas of the body, preventing exhaustion and muscle strain.
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Step 3
Practice deep breathing techniques, such as those taught in yoga, to help increase endurance when riding uphill climbs. Learning how to control your breath can also help you to maintain a healthy heart rate which will help you ride longer distanced more comfortably.
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Step 4
Check your brakes before each and every ride, making sure there is at least 1/4 inch of pad left. Break pads should rub only on the rims of your wheels and not on the tire, as rubbing on the tire can cause weak spots in the tires and dangerous blowouts.
