Is cycling your greatest love? We understand that perfectly. Two wheels will take you wherever you want to go. With the power of your own muscles, you go on the trail and rack up the kilometres. If you’re a cycling freak, you probably continuously invest money in better equipment and accessories. And are you wondering how to cycle more efficiently and achieve better results? We have some practical tips for you!
Cyclists – what influences their performance?
Taking a closer look at professional cyclists, the researchers concluded that their performance and efficiency are influenced by almost all factors: starting with height, weight, muscle mass, but also factors such as the ability to cope with stress, resistance to pain, ability to focus, and self-confidence. Interestingly, the cyclist also has to demonstrate decision-making skills during training, managing their energy expenditure, distributing their forces, planning their pace, anticipating adversities.
What does this mean for you? If you look at professional athletes, you may conclude that cycling is actually an extraordinary discipline, full of challenges and the need to overcome one’s limitations. But you are probably well aware of this if you cover up to several hundred kilometres a week, for example on your way to work.
Your performance while cycling
Performance is otherwise known as the degree of effort we have to put into an activity. The better the performance, the more comfortable the ride over longer distances. Difficult sections will not present a great challenge. What does it depend on? There are many factors involved:
- Your body weight. Slimmer riders perform better, and being overweight will certainly reduce efficiency.
- Good fitness and adequate muscle mass.
- Appropriate riding position (lean body, elbows wide apart).
- Correct pedalling technique – perform exercises that will teach you the correct muscle contractions and relaxations.
- Focus.
- The right choice of bike for the cyclist – a very important issue!
Exercise!
In order to cycle more efficiently and faster, it is worth incorporating additional training to work on strength and muscles. Very importantly – when training, don’t just focus on your legs! A person who rides a bike must have a strong whole body. Pay attention especially to your abdominal muscles and strengthen your spine.
Cardio will also come in handy as it will improve your fitness. Don’t forget about the diet. By combining these factors, not only will you gain a better physique, but you will also notice a significant difference in cycling comfort.
What else should you remember?
- Opt for interval training to enhance your abilities and skills.
- If you smoke, quit as soon as possible! More and better lung capacity is essential for cyclists.
- Try to raise the bar in training gradually, don’t throw yourself in at the deep end.
- Cycle regularly, all year round.
- Don’t forget to rest because your muscles need recovery.
- Try to plan your workouts.
The right bicycle is essential!
Indeed, equipment tailored to the routes you take will affect performance. Do you cycle around town or do you prefer mountain and forest paths? There are really different models to choose from:
- Cross bike – quite versatile, will do well when riding on asphalt, but can also cope with more difficult surfaces.
- Trekking bike – a comfortable, versatile option. You can sit on it in a comfortable, upright position.
- City bike – ideal for those who cycle in urban areas on a daily basis, for example to commute to work.
- MTB bike – this is equipment designed for difficult terrain, such as mountain paths.
- BMX bike – made for stunt riding and various tricks.
In addition, in the shops you will find models dedicated to children and young people.
When choosing a bicycle, size will be an important issue. This will allow us to ride faster and more efficiently while ensuring we are comfortable. Choose the size according to your height, bearing in mind that different brands may specify inches differently. This is why such equipment is best purchased in person.
If in doubt, go to a professional bike shop. The salesmen usually love to ride themselves, are very knowledgeable and will advise you well.
How to pedal properly on a bicycle?
Imagine the rotation of a crank that resembles a clock face. The crank arm is the pointer, the bottom bracket insert is the centre of the face. You put the most force on the pedal between 12 o’clock and 5 o’clock, and give maximum pressure at 3 o’clock. After that, the force drops. You then lift your foot up, between 5 and 7 o’clock. Between 10 and 12 the foot is ready to enter the strongest part of the rotation again.
Pedalling technique matters, because it makes your movements smooth and you can use your muscle power effectively.
Why do I cycle so slowly?
The first issue will of course be your fitness. A fit cyclist will be able to get good results on almost any equipment.
But while we’re on the subject of equipment – check the tyre pressure, make sure the drive is in good condition, adjust the brakes, adjust the saddle accordingly. The bike should be inspected regularly so that it doesn’t get in the way during training, but make things easier!