Bike Efficiency
Use lower gears
- Most beginning cyclists push too big a gear; down shift and spin a smaller gear
- Low cadence will cause you to fatigue faster and might cause knee pain
- Try to spin about 90 rpms; you'll have more energy and get a better workout
No bull
- When stopped, don't push off the ground to get started
- Leave one pedal in the two o'clock position; push down when you are ready to go
- You'll have enough momentum to balance and put your other foot on the pedal
Relax
- You should be comfortable while you ride
- Relax while you ride; it takes energy to grip the handlebar in fear
- Change hand positions often, slightly bend your elbows, stretch your neck while riding
Don't rock the boat
- Make sure that your saddle (the seat) height is adjusted properly
- Too high and your hips rock; too low causes knee pain
- You should have a slight bend in your knee at the bottom of the pedal stroke
Skip the soft shoes
- Soft-soled shoes absorb pedaling energy and slow you down
- Stiff-soled cycling shoes help you transfer more energy to forward motion
- Toe clips and clipless pedals attach your foot to the pedal, which increases efficiency
Red light, green light
- Restarting from a stop uses more energy than slowing and not stopping
- Time it so that you hit the intersection on green so you don't have to stop
- Make sure that you are aware of how your actions affect other vehicles around you
Avoid the wall
- Listen to your body while you ride to avoid hitting the wall of exhaustion
- Eat before you are hungry and drink before you are thirsty to avoid fatigue
- If you experience a lightheaded feeling, get off the bike and get some fluids
