Getting on your bike regularly not only gets you where you want to go, but, it also protects you against a wide range of ill health, and also makes you feel better because you are saving the environment. Everyday cycling is an effective and enjoyable form of aerobic exercise. But all these will only happen if you have the right bike for you!

 If you are new to cycling, the first thing you may notice is just how many different types of bikes are available these days. Walk into a bicycle shop and you will see that it has more products than your local supermarket. In such a situation, choosing the right bike can be quite daunting. But it doesn't have to be. The key is to determine what kind of riding you will be doing, how frequently you plan to ride and what your maximum spending limit will be.

 No one bike can do everything. The first thing you need to keep in mind is how you want to use the bike. 

Now that you know the type of bike that you plan to buy

Lets focus on getting the Right Bikes Size for you.

To get frame size that’s right for you, here is the chart to give you a start

• What if I have a bike that's not my size? Adjustments to the handle stem and saddle height may offer a solution without needing to buy a new bike.

• Measure your inseam height, which is the length from your crotch to the ground.
• Stand with your feet apart, about 12 inches between them.
• Hold one end of a measuring tape at your crotch or use a stick between your legs to make a small pencil mark on the wall.
• Measure from the mark you have made to the ground.

• Stand over the bike frame with both feet on the ground.

• Ensure a top tube clearance from the crotch of about 1"-2" for a comfortable fit.

• Measure the clearance by checking if the width of your hand across your fingers comfortably fits between the top tube and your crotch. Adjust as needed for a snug fit.

• Proper Saddle Height: Set your saddle height so that your legs can almost fully extend when seated on the saddle, with a slight bend at the knee joint when your foot is at the bottom position (6 o'clock) on the pedal. This optimal saddle height allows for efficient pedaling and minimizes the risk of knee strain.
• Avoiding Common Mistakes: Many riders make the mistake of adjusting their saddle height too low, which can lead to reduced power output, discomfort, and an increased risk of knee injuries.
• Balancing Comfort and Efficiency: Finding the right balance between comfort and efficiency is essential. A saddle height that enables efficient pedaling while maintaining comfort is key to a successful riding experience.

Road Pedals and Cleat Angles - Shimano vs. Look Cleats

Cleat Adjustment - A Step-by-Step Guide

• Observe your foot position during sand running or how you land when jumping. 
• Determine if your feet naturally point toe-in, straight or toe-out

• Secure your cleats to your cycling shoes, ensuring they are not too tight or too loose.
• Evaluate the natural angle of your feet (toe-out, toe-in, or straight).

• While wearing the shoes, locate the ball of your foot.
• Use a removable/washable marker to mark this point on your shoe.

• Cleats should allow for a neutral position without any twisting or discomfort in your ankle, knees, and hips.

• Proper cleat positioning is crucial for a better and faster ride.
• If you experience any discomfort or sensations, consider repeating the process or seek help from a specialist to get it right.
• Notify your Coach/ trainer when experimenting with cleat adjustments to ensure your training plan can be adapted accordingly.
• Incorrect positioning can lead to injuries.

1) Safety First Like everything we do in life, there's always some risk. However, we can continue pursuing our passions while taking precautions. Cycling is often seen as a risky activity, especially in urban areas. But with the right precautions and awareness, cycling can be both exhilarating and provide numerous health benefits 

Here are a few things that you can do to enjoy a safe ride:

FAQs

Gear that allows you to sustain your ideal cadence and your desired effort (not speed) is just about right for you. Choosing the best gear to ride depends on various factors, including your fitness level, strength, terrain, wind conditions, and more. 

• Aim riding at 80+ RPM - Sustain a cadence above 80 revolutions per minute (RPM) in gears that put less stress on your joints, as recommended by scientific studies. 
• Determine your ideal cadence or RPM (Revolutions Per Minute) that you can sustain throughout your ride by finding an effort level where you neither have to push too hard nor pedal too fast, avoiding bouncing on the saddle 
• Use a cyclo-computer in RPM/Cadence mode or manually count revolutions for 10 seconds and multiply by 6 to get your one-minute cadence. 

• Scientific studies suggest an average human's cadence falls between 80-85 RPM, with elite and professional riders achieving 100+ RPM through dedicated training. 

• Shift to the appropriate gear for the terrain you're riding. Climbing may require a lower RPM, but it's important to maintain a rhythm and start easy to sustain effort, gradually increasing as you progress up the climb. 

• Anticipate the terrain/conditions to shift to appropriate gear to maintain your ideal/sustainable cadence on what ever the terrain is. On climbs we need to push harder to go against the gravity demanding more force which may result in lesser RPM than desired so getting over the climb is all that matters, this is especially useful tip for novice/riders with lower power to weight ratio.

-  Train Hard and Smart

-  Commit to a Systematic Training Plan,

-  Your are what you Eat; Have a good Balanced Diet

-  Train Hard/Recover harder to get the best out of your training,

-  Effort Rate and Heart Rates are very personal, be honest to your self and do not compare it with others.

- Know your fitness; know your strengths and weaknesses; capitalize on your strengths and work on your weaknesses.

 - Enjoy and fall in Love with the Process to deliver Performance and you can Win!!!

 Message to all Parents and guardians:

Accompany your children for their ride.

Children below 11 years of age should avoid strenuous training effort; this can slow down natural growth of the child and also expose them to having sports injury at an early age (which may get chronic)

Allow them to play and develop their Motor skills which can be learnt Best between 9-12 years. 

Knowing how fit you are is imperative before you challenge yourself with any strenuous physical activity, may it be training, Riding BRMs or Racing. 

If you aren’t sure how fit you are, you may want to build up on your fitness gradually and progressively conditioning yourself 

Working on overall fitness is imperative!  

While you take up any physical activity one should consider both internal fitness and external fitness shouldn't deceive you of your internal fitness, which may have deteriorated over a period of time due to lifestyle, diet, habits, sleeping, etc,.  

You may have a heart of a Lion, but, it still needs your attention - Cycling like many other cardio sport activities can be quite demanding for your heart and exposes you to hidden weaknesses, which can sometimes be fatal.

If you have a history or you suspect that you have a Heart Problem/Injury. 

PLEASE CONSULT YOUR DOCTOR; BEFORE YOU START TRAINING/REGISTER FOR ANY RACE

Why is it Important? 

Stretching carefully and regularly done can have many benefits both physiologically and psychologically 

One of the primary benefits of stretching for cycling could be correction of muscle imbalance and postural problems as maximum amount of power in cycling is generated by turning the legs which is with relatively lesser use of upper body except for occasional moment when moving arms to change handle bar position or going off the saddle. At times this can lead to neck or shoulder or back problem. Many of these problems can be alleviated by stretching.

Stretching can also help in reducing muscle tension and make them feel relaxed especially when they are tired and stiff.

Stretching can increase the range of movement at the joints and in the muscles thereby keeping them flexible. 

How?

Safest method for starching is known as Static or Passive stretching. This is achieved by placing mild but steady force on the muscle and holding it for a period of time. Force applied should induce the feeling of stretch and be comfortable without experiencing any pain. This form of stretching if done right will not threat your muscles with tears or strains and make it feel relaxed.

Ballistic Stretching is not recommended, as this method uses body momentum to force muscles into stretch which can result in excessive force applied resulting in damage.    

When?

Stretching needs to be done on a regular basis, preferably every day. Effective Stretching Program should not take more than 5 mins. Many prefer doing it pre workout, many prefer doing it post workout and many simply do not stretch. As mentioned earlier stretching is done with the purpose of relaxing muscles which have soreness and are tired, however, doing stretching post warm up or training or racing can certainly assist in reducing tension and relaxing both mind and body. 

Please note: If You Are Already Tired After A Strenuous Effort Its Best To Delay The Stretching Routine And Do It Later Instead Of Risking Injury.

Many people mix stretching as a warm up, however, that’s not the case. Warm up and Stretching both are done for different purpose. 

Warm Up essentially is done to get muscles and joints ready for more vigorous activity, best done by steady increase in effort through the range of moment which will be experienced while doing the activity.

Stretching is primarily done to relax muscles which has soreness and are tired.

Many studies have been done by sports scientist and have recommended stretching post workouts, especially prior to explosive efforts, which according to their studies shows will have adverse effect on the muscle to generate power.

Diet Content shared by: Qualified Expert Dietician - Meghana Surve – with Cyclozeal 

A technique used by cyclist to conserve their energy and sustain higher speeds for longer distances/time. Riders will be sharing the work load in the front and will recover while in the shelter. This technique is believed to save up to 30% of rider’s energy.

 How it is done

a)      Riders are following each other closely, which is saving them from wind in turn helping them to conserve their energy

b)      Rider in the front takes his/her turn to face the wind, expelling more energy and maintaining the speed.

c)       Rider in the from after leading will move slowly to the left and slow down just a little (38kms) by reducing the RPM and conserve until the last rider passes by, to get to the right side following the other riders at higher speed (40 kms).

 This process is followed cyclically allowing the group of riders to rider faster for longer duration.

 Risks: Many a times riders overlap their front wheel with the rear wheel of the rider in the front and which may lead to a crash involving other riders riding in the formation.

Tips: When you try this for the initial period, do this at a slower speed and maintain a safe distance from the rider in the front, allowing you more time to act. 

It is highly imperative that riders maintain their line, especially after taking their turn to lead/pull and when moving out of the line to the slower lane.

Elite riders use their Elbows to signal the rider behind that s/he is done with her/his turn, BEFORE MOVING to the slower lane and slowing down

Follow these rules 

-          Maintain a steady Speed/RPM to maintain a steady pace

-       Fast Lane is on the Right and Slow Lane on the Left, keep this as a standard practice for all the rides, at least until you’ll have mastered the skill of Drafting!!

-       Flick your elbow not your bike

-       Slowly change your line to get into the slow lane after you have taken pulled

-       Slow down with your RPM just a bit

-       Wait for the last rider to pass by 

-       Increase your RPM and get back in to the line

-       Warn the riders of any hazard approaching (be vocal if necessary) 

-       Be cautious when using your brakes