Road Biking 101: Tips for a Successful Ride

ROAD BIKING 101

Follow the rules of the road

• Same rights and responsibilities as drivers-ride with traffic flow

• Obey all traffic laws. If at a stop light and no traffic around (90 seconds) cyclists may ride through light. In a rural setting at a stop sign, if no cars cyclists may ride through if no traffic

• Ride single file, may ride 2 abreast if not impeding traffic

• 3-foot rule between cyclists and cars

Be Predictable

• Do not swerve, ride in a straight line

• Give signals 3 seconds ahead to turn or stop (left turn-left arm out straight, right turn-left arm bent and hand upward OR right arm out straight, Stop-left arm bent and hand extended down).

• No sudden stops

Be Conspicuous

• Wear bright clothing

• Tail lights and head lamps dusk and dawn and heave traffic

• Make eye contact with drivers

Think ahead-Be prepared

• Pay attention to surroundings-car doors, potholes, road conditions, drivers, pedestrians, rocks, road debris, train tracks etc…

• Have a repair kit, tube, pump, tire levers and Allen wrench with you

• Have a credit card, ID, band aids, Tylenol

• Adequate water and food for your planned ride

• Extra clothing depending on weather conditions

Ride Ready

• ABC checks: A-air in tires, B-breaks in good working condition, C-chain is lubed

• Helmet fits properly

• Wear proper bike clothing- shammy is a must have! Shammy cream is a good idea too. Wear gloves if preferred.

• Bike is properly adjusted - “bike fit”

Tips for Successful Riding

Body Position

• Relaxed face, shoulders down away from ears

• Elbows bent but tucked in (not flapping out like on mountain bikes)

• Straight and neutral spine

• Knees tracking over the ball of your foot/pedals

• Upper body is still-no bobbing of head or shoulders...keep soft and calm

• Vision: where you look is where you will go, look at surroundings and traffic, pay attention, look through turns to where you’re going.

• Stable/engaged core

Hand Position

• Keep hands light, straight wrists

• Drops are good for downhill -this lowers your center of gravity and adds traction and balance while riding downhill and gives better grip on the brakes

• Mostly ride with hands on the “hoods” where you can easily brake and maintain a relaxed position

• Top of the bars only when climbing and without traffic around.

Pedal Stroke

• Goal is to be efficient with power

• Pedal in “circles” and not “squares”....power throughout the whole stroke - point and scrape (practice one leg at a time.)

• Keep it smooth (practice this at a high gear and fast cadence)

Bike Handling

• Practice in a safe place

• Braking: don’t grab both brakes or the front brake on it’s own. Feather the front brake alongside using the back break

• Cornering: slow down to a comfortable speed, look through the turn where you want to go, inside knee up and apply pressure to outside foot to maintain balance

• When approaching a climb carry momentum up the hill and shift into an easier gear before you need it, stand up to get more power and to give your butt a break :)

The most important thing however is to just get on a bike and get outside and ride. We highly suggest finding a friend to go with....going with friends make it more fun, and chances are you'll go faster and further!