Things You'll Need:
- A road bike
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Step 1
Learn how to use your gears! Road bikes have gearing for a reason; to allow the rider to choose the most efficient gear for the situation at hand. Unfortunately, most riders don't know how to do so. First off, find a cadence (the pacing of your pedaling) that you are comfortable with and notch up another gear. This way you will be pushing your self a bit, but still maintaining energy. When attacking hills, down shift as smoothly as possible in order to maintain an even cadence. In other words, if you are spinning 70rpm flat, aim to stay at 70rpm on the hill. When fighting wind, down shift and spin faster, to maintain speed and conserve energy. Experiment with what gears are proper in certain situations and you will be shredding it up.
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Step 2
Keep the legs straight! Not only does this allow wind to split around your body more efficiently, but it helps transfer more power into the pedals. While this may seem incredibly simple, most cyclists are a little stunned to find how loose they let their legs ride. A little attention to how you spin can change all that!
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Step 3
Get in the drops! The two biggest obstacles for cyclists are the friction of the tires against the road and wind. While cyclist will never truly escape either, you can always cut wind with simple positioning. When the wind starts to hinder your set cadence, slip into the drops. Keep your back straight and the head raised enough to see the road. In times when you really need some energy, lower your head and really stamp some force out.
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Step 4
Stay hydrated! Hydration is a huge deal, because the body needs it's liquids, and on the longer/heavier rides, the body uses a lot of fluid. Make sure you have at least one full water bottle with you. Even better, invest in a Camelbak, which is a great way to ride safer and carry more fluids. Be careful when adding ice to your water, as making it too cold will constrict your airways when you drink and make it difficult to breath.
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Step 5
Eat healthy! As much as this repeated in any cycling magazine, it is prevalent for a reason; it works. Eating healthy means a more efficient body which means a more efficient cyclist. Cut out excessive salt, caffeine, fats, carbs, sugars, etc. Not only will this improve your fitness as a cyclist, but your overall health as well.
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Step 6
Stay positive! It's stunning how much a rider's state of mind can affect their performance. A happy mind will help keep you thinking about enjoying the ride rather than how hard this current hill is, or how bad your legs hurt. Throw on some energetic music that gets you pumped, think positively and most of all, enjoy yourself!
