Beginners Guide to Road Cycling
Written in partnership with REI
Thank you to Mitchel Jones for help with the images featured in this blog post.
“Cyclists see considerably more of this beautiful world than any other class of citizens. A good bicycle, well applied, will cure most ills this flesh is heir to” – Dr K.K. Doty
A lot of children grow up riding bicycles around the neighbourhood. I was not one of those children; I had no bike and no neighbourhood. It was not until my adult life that I fell in love with cycling. This love was a bit of a slow burn - the kind that, fortunately for me, makes for the longest lasting relationships. In the beginning I had trouble clipping in and out of my pedals efficiently (nobody taught me how and so, on more than one occasion, I ended up bike over body in the ditch on the side of the road), my seat was rigid and uncomfortable and hunching over tired my back and neck quickly. But once I (finally) got the hang of it, there was something so freeing about being able to leave from my front door and within a half hour finding myself outside of the city riding along winding country roads toward the mountains. Now, cycling may be one of my favourite ways to experience the world, alone with my thoughts or in casual bouts of banter with friends as we take turns passing one another offering words of encouragement on steep uphills (and every so often a literal helping hand). Rides exploring new neighbourhoods, in the countryside and especially on high mountain roads… with stops for coffee and pastries and to take in the views.
And so I share this love with you - and all of the things that I wish someone had told me when I first climbed into my saddle and set out on the open road.
1. setting up your bike
The ideal situation is to have your bike fitted for you - a lot of bike shops, such as REI, offer complimentary bike fitting and adjustments for a full year with the purchase of a new bicycle (an example here of the Seattle Flagship bike shop offerings). If this is not available or you purchased your bike second hand (always a great idea) here are a few resources that I found helpful getting in the saddle.
I used this YouTube video (and help from a friend) to get my bike set up properly. It was much easier to have the bike on an indoor trainer. You will also want to re-assess your seat position after a few rides (personally, I feel more power with my seat slightly higher than recommended); play around and find what works best for you. And if you are looking for something a little bit more personalized, REI offers online classes (many 1:1) to help you get out riding asap - you can check them out here.
A note for the ladies - a request from my mom to talk about “bike seats for women and sore woohoos” - there are steps that you can take to make your ride a lit more *ahem* comfortable that I wish I learned much earlier than I did. Firstly, padded shorts are not optional on a road bike - you will want them, they will make a massive difference in your comfort level. Secondly, do not wear panties with your shorts - commando is the only way to go. Thirdly, there are chamoiscreams you can use in your shorts - it helps. And finally, if you are going to replace your saddle - look for a cut out saddle like this one, and, in this case, size does matter, so go in and get fitted for it if possible.
2. how to change a flat
In the sake of honesty - my plan for flat tires is to hope that I am with someone who can help me change it. I know how to change them, in theory, and have watched a few changes but knock on wood have yet to have to change one by myself.
I recommend having someone walk you though changing a flat on your bike in addition to watching YouTube videos such as this or having a look at this blog by REI that goes through changing a flat tire step by step. Watching videos/reading articles like these will also help you think about a few questions you will face when picking out a bike and supplies such as: disc breaks or rim brakes, tubes or tubeless tires and hand pump or cartridges. These are all personal preference (sometimes cost based) that you will eventually have to face.
The last thing you would want is to be stranded out of cell phone service with a flat tire.
3. Starting and stopping (with clip in pedals)
One of the most intimidating parts of learning to road cycle (for me) was the concept of my feet being attached to my bike. So I sat on my bike on a trainer clipping and unclipping my pedals until I felt as though I knew the release well enough that I would be able to do it in any situation. This will take some getting used to - have patience with yourself.
How to start: first off - figure out your dominant leg. Stand upright and let yourself fall forward (or have someone push you), the leg that steps forward first is your dominant leg.
Starting from a dead stop (such as any red light or stop sign) have both feet planted on the ground (leaving one foot clipped in is a recipe for disaster that I learned very quickly), with your dominant foot’s pedal at a forward perpendicular position to the ground (3 o’clock). Once you are ready to start, place your shoe into the pedal, put pressure down on that foot, and connect that leading foot to the clip in before repeating with the other foot. You can give yourself a little push off with your non dominant foot. I typically will do a few rotations with only my dominant foot clipped in to gain a little bit of speed before clipping my non dominant foot in.
You can practise this on the indoor trainer or with a wall within arms reach for added balance.
When it comes time to stop unclip BOTH feet before coming to a stop. Unclipping your shoe from your pedal involves turning your foot at a 90 degree outward angle, away from your bike frame. There will be a little pop sound (don’t worry - you didn’t break anything) and you will feel your foot release from the clip. You can increase and decrease the resistance of the pedals as you get more comfortable - I recommend beginning at the lowest resistance level to get used to the movements.
4. signaling
Here is a quick breakdown of signaling basics:
to signal a left turn, extend your left arm out sideways with all fingers or your index finger extended
to signal a right turn, extend your left arm out sideways, bent up at a 90 degree angle at the elbow OR extend your right arm out sideways, with all fingers or your index finger extended
to signal a slow down or stop, extend your left arm out sideways, bent down at a 90 degree angle at the elbow
Officially, a right turn signal is taught as left arm out. It has become accepted that to signal a right turn one can extend the right arm out sideways with fingers extended, as this seems more intuitive to drivers.
You should always signal your turns and stops to others on the road (including your cycling partners riding behind you)! Do not rely on drivers to be able to judge your next move.
5. be aware
I learned to road bike on country roads with little regards to the rules of the shared roadway. Upon cycling more often in bigger cities I have encountered more hazards that I had never thought about before - pedestrians lingering in cycle tracks and stepping out into the road unannounced, vehicles lane changing (or entering a parking space) without checking for cyclists in the bike lane, opening doors without warning, garbage in the streets. There are also closed roads and cycle tracks often and learning not only the rules of the area you are cycling in such as if you ride in the road or on the sidewalk when a cycle lane is not available and are cyclists expected to take up the entirety of the lane or stick to the shoulder but also the unique hazards that accompany cycling in urban areas. Just a reminder to always be aware, assume that nobody is looking out for you and cycle accordingly.
6. how to (safely) listen to music
Riding on empty farm roads allowed me to safely ride with in ear headphones. Unfortunately with the dangers of city riding or sharing a busier road (and some very aggressive fellow cyclists) I recently upgraded my music situation and, although skeptical at first, was pleasantly surprised with the AfterShokz Aeropex Headphones (they come in two sizes) - I did go waterproof so that I could ride (and run) in the rain without worry.
step one : pick a route
Most of the routes that I did for my first few years of cycling I learned from joining in on group rides. This is a great way to make friends, learn the sport and feel a little bit safer. If this is not available to you or you are looking to road cycling for some solitude, I recommend looking on Strava for common cycling routes in your area. I use the Garmin Edge 1030 Plus Bike Computer Bundle (the bundle includes a few extra sensors to monitor your cadence, RMP and heart rate) to keep me on track when I am out cycling. One of my favourite features is that it alerts you any time you are coming up on a tight turn which is great for navigating new routes. Also - don’t forget to check the weather before you head out!
step two : fuel yourself
I am a big fan of fasted exercising, but not with cycling. Especially on longer rides (for me that is anything 90 minutes or longer) or those with a lot of elevation changes - I like to make sure that the night before I am properly fueling and hydrating. The morning of a ride I will typically eat a bagel (with either cream cheese or peanut butter), have a cup of coffee and make sure to drink a large bottle of water (all before I put on my bib because, unfortunately, going to the loo with those on is rather exposing). I will pack many snacks in my jersey and have one water bottle with plain water and another with electrolytes added to it.
Some of my go-to cycling snacks are:
step three : before every ride check your ABC’s: Air, Brakes, Chain
Air: Having properly inflated tires helps prevent flats. Check the sidewall of your tire for the recommended tire pressure and use a floor pump to bring the pressure to your desired level. While you’re checking the pressure, take the opportunity to ensure your quick-release levers and thru axles (if you have them) are properly tightened as well. Then, before you ride, one last check to make sure you have your patch kit and hand pump or cartridges with you.
Brakes: Squeeze your front and rear brake levers to make sure that the brakes engage properly and smoothly.
Chain: Look at your chain and all the gears. Keeping your chain lubricated and everything clean will ensure your bike shifts easier and the drivetrain (made up of the front chain rings, rear cassette, rear derailleur and chain) last longer.
step four : after you’re finished your ride
For you:
Take time to cool down
Hydrate with cycling recovery drinks and water (not beer)
Fuel up on carbs and protein within 20 minutes of finishing your ride - this is a great time to elevate your legs and give them a little break.
Stretch, roll out, do some mobility work. If you’re new to mindfulness and mobility, check out this course.
Try active recovery like going for a walk, a swim or a gentle yoga class.
Get some quality sleep.
Let your mind rest too - of you are new to meditation I recommend the free app 1GiantMind that begins with a 12-step intro to meditation.
For your bike:
Empty and clean water bottles immediately (especially those with electrolytes)
Charge your lights (or check the batteries) and cycling computer.
Rinse off your bike.
Check out my full cycling gear guide here
*Please note that some of the links above are affiliate links, and I may earn a small commission on any purchase made - at no additional cost to you. As always, all ideas and opinions expressed in this post are entirely my own. Thank you for your support!
