Cycling is a sport played by people of different ages and is a very effective aerobic exercise. When riding a speed bike, however, the cyclist needs to master important aspects. Throughout this article, you will be presented with some techniques that involve: body posture, vehicle adjustment, use of safety equipment and appropriate clothing.
Steps
Method 1 of 3: Positioning the body correctly
Step 1. Adjust the saddle
Speed bikes fit the cyclist's physical type. Therefore, position yourself to the side of the vehicle and adjust the seat at hip height. Then sit down, put one leg on the pedal and the other on the floor. If successful, the bank will be properly adjusted.
Make sure you are able to stretch both legs and pedal normally without losing your balance
Step 2. Place one of the pedals in the highest position before getting on the bike
That way it will be easier to reach it with your foot.
- In addition to helping you climb into the vehicle, positioning the pedal in this way will give you the momentum you need to start pedaling.
- You can leave any of the pedals positioned vertically.
Step 3. Keep your head up
Always look forward to safety. Also, slightly lower your chin and extend your neck to make it comfortable.
- Observe your surroundings through peripheral vision.
- Move your head a few times to stretch your muscles.
Step 4. Let your shoulders relax
Contract your muscles for a few seconds and then relax. While pedaling, avoid leaning forward. People, in general, tend to tense their muscles without realizing it. So make it a habit to do this exercise regularly.
The neck and shoulders are intertwined, so move your head from side to side to keep them relaxed
Step 5. Keep your elbows bent
It may feel more comfortable to keep them straight, but the position ends up increasing the tension in the muscles. Flexing your arms also helps to lessen the impact of collisions that can happen along the way.
Step 6. Straighten the spine
When riding a bicycle, it is important to keep your back straight rather than bending. So watch your posture to avoid pain later.
Step 7. Keep your knees and feet aligned
Sit on the saddle so that an imaginary vertical line is formed between the joint and the lower limb. When you notice that they are both oppositely positioned, slide your foot forward or backward to straighten them out.
Method 2 of 3: Improving Cycling Techniques
Step 1. Move properly
Pedaling with your legs apart reduces the efficiency of exercise and can damage your joints. Therefore, keep your knees and feet well aligned with the bike.
Step 2. Hold the handlebars correctly
Speed bikes can be ridden in three different ways. To descend steep terrain, for example, place your hands where the bar bends down. This way your body weight will be concentrated on the front wheel, helping to maintain balance.
The position also favors the rider in terms of aerodynamics
Step 3. Reduce speed before coming to a turn
Braking suddenly can cause the bicycle to skid and, in more severe cases, collide with other vehicles on the road. Therefore, start decelerating while still in a straight line to avoid any incidents during the journey.
The same goes for mandatory stops. When you come across a signpost, gradually reduce your speed
Step 4. Pedal on the side of the road
Also, avoid riding your bike in the opposite direction of traffic. The correct thing is to always drive to the right of other vehicles for safety reasons. As far as possible, stay away from the center lane.
Step 5. Pay attention to your surroundings
It is extremely important to carefully observe the traffic of vehicles, cyclists and pedestrians. Before changing lanes and going through intersections, take a good look in all directions. View any obstacles on the road, such as parked cars, buildings, and others. This will give you more time to react to an unexpected situation.
Step 6. Learn to shift gears
Engage the rear gear to accelerate and shift the front as the terrain changes. Remember that the left loop moves the front derailleur (near the pedal), while the right shifts the rear wheel gears.
Method 3 of 3: Preparing to Ride
Step 1. Find the ideal bike
There are models of different shapes and sizes. So try to visit a store in person to choose the most suitable one. During purchase, make sure the saddle and handlebars fit your height. Also, ask to test the vehicle and rate it in terms of comfort.
Buying a speed without taking into account the cyclist's physical characteristics can cause recurrent muscle pain
Step 2. Choose a comfortable saddle
It is an extremely important accessory as it is where the cyclist leans while riding. Each model is designed to meet the user's individual needs. So, test all the options available in the store.
- In general, it is not mandatory to change the seat. You can keep the factory original.
- The seats can be adapted as long as the new adjustments don't bother you.
Step 3. Dress appropriately
In addition to comfort, the clothes chosen affect the rider's performance. Therefore, wear tight pants and blouses to reduce wind friction and prevent the fabric from getting caught in the crankset. Although there are more affordable alternatives, specific cycling outfits are the most suitable.
Choose pieces that fit you perfectly to avoid any discomfort
Step 4. Purchase a helmet
The head is a very fragile part of the body. Therefore, the use of the protective accessory is essential. To get the purchase right, evaluate some features of the equipment, such as: size, comfort and appearance. Before riding the bike, make sure the buckle is snug.
- Prefer helmets that are adjustable.
- Find a model that makes you feel confident about her appearance.