Starting out training

If you haven’t done much riding – or any riding – like anything, start slowly to begin with, and then gradually work your way up to longer times on the bike. A little bit, often, is always a good way to start.

Planning your rides

• Where you ride obviously depends on where you live, but cycling is a lot more fun on quieter back roads with less traffic or off-road tracks. Heading out of a major city in rush hour on main roads is not what most people call fun! Map out your riding or training route first. And remember that distances that might not seem very far in a car, could be a marathon on your bike. If you can, try and map out your ride so that you finish the ride with a tail-wind – or a downhill, it’s always way more fun ending your ride with some assistance from the wind behind you.

• Have a “set” route and time yourself occasionally. This is a good way to measure your progress.

Riding Buddies

• Riding with other people can be a great motivating factor. It’s good to mix it up a bit if you can– a few rides on your own, a few with other people.

• It’s also good to ride with other people to practice riding in groups and controlling your bike with other cyclists really close - especially if you ride on the road.

Riding in groups

• As you gain more experience, try to keep at least a bike length between you and the rider in front of you. This gives you an “out” if something happens to them.

• Sometimes it pays to stay either side of the rear wheel of the rider in front of you too – just an extra bit of room for you to move if they make some sudden moves.

• Don’t be afraid to signal or tell someone if you want to move left or right, or to pass someone.

• If you pass an obstacle on the road (like a big pot-hole, or debris), try and warn the riders behind you by pointing to it. But importantly stay in control of your bike.

• Try and keep as consistent pace as possible – rather than surging or suddenly accelerating/decelerating, it’s far safer to keep your pace as smooth as you can. One person slamming on the brakes in a bunch can lead to all sorts of trouble behind them.

Smooth Riding

• Whether you ride on the road or the trail, you want to keep your upper body motionless and relaxed.

• Unless you’re standing on the pedals to climb a hill, the movement in your legs should be invisible from the waist up.

• You need to pedal smoothly. This means a pedalling speed (‘cadence’) of around 60 to 90 revolutions per minute. Too slow a cadence and you have to push hard on a high gear; too fast a cadence and you bounce on your saddle.

• On loose terrain turns, lean the bike and take your inside foot out of (off) the pedal if needed.

• The steeper the descent, the further back you should place your weight on the bike.

Avoiding Punctures

• Try to avoid riding through obvious hazards – like glass!

• Roadside gutters often have heaps of debris and can increase the chance of you puncturing, so it pays to keep away from the rubble!

• Rain can cause debris to float to the top of the road, instead of sinking in between the cracks, so you may puncture more in wet conditions.

• Rain can also cause debris to stick to your tyre, so if you ride over a heap of glass, it’s a good idea to stop, and wipe your tyre (another handy use for gloves!).

• If you’re having a rotten run with punctures, which can happen in winter pop into your local store and ask them for a slightly heavier, puncture resistant tyre that can give you more protection. We recommend Specialized and Kenda Tyres.

• After each ride, check your tyres for any debris and clean it off.