Cycling Tips for Safety and Enjoyment

CycloZeal Team has compiled information that we think will help you enhance your cycling experience, guide to make cycling more fun.

Choosing the Right Bicycle 

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. 

There are mainly three types of bicycle.

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




Few other Type of Bikes


Single Speed - Fixee



Type of cycles and its's Features

Bike Sizing and Selection Tips for Cyclists 

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

**These are just general guidelines to the best of our knowledge and opinion, however, its best to test ride the bike before you buy it.
In recent times, a trend among professionals and elite cyclists is to use bikes one size smaller for aerodynamic and weight advantages. However, this requires strong core strength to maintain the position. It's advisable not to replicate this until you reach a certain level of fitness and flexibility.When shopping for a new bike, try various brands and models to understand frame size differences, comfort, gearing systems, and frame materials. Ask questions at bike shops and specify your riding intentions. Invest in the best bike you can afford; it's a worthwhile investment.FAQs:
  • 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.
Important Note: These are general guidelines, and it's crucial to test ride a bike before purchase. When buying online, refer to the manufacturer's size chart for the most suitable frame size as per bike geometry, as different models from the same manufacturer may vary in frame geometry.

Basic Bike Fit Tips / Essential Bike Setup - DIY

Getting You Fitted On The Bike Rather Than Bike Fitting You 

Please note: The guide to bike fit is for BASIC set up meant for riders to get a start, however, we strongly recommended to get a pro fitter to do what they are best at. 
Step One: Measuring Inseam Height
  • 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.
Step Two: Stand Over the Frame
  • Stand over the bike frame with both feet on the ground.
Note: Skip this step for women's bikes without a top tube.
Frame-Specific Hacks for Optimal ComfortRoad/Hybrid Bikes:
  • Ensure a top tube clearance from the crotch of about 1"-2" for a comfortable fit.
Mountain Bikes (MTB):
  • 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.

Bike Fit - Intermediate Level 

Three crucial points of contact on your bike that you should not compromise and setting the priorities right when it comes to your bike's comfort and performance is key. Prioritizing the #1 saddle, #2 pedals, and #3 handlebar in order, can make a significant difference in your riding experience: 
  • Saddle: Start with the saddle because it's where your body directly interacts with the bike. Ensuring the right saddle height and position is crucial for comfort and injury prevention.
  • Pedals: Next, focus on the pedals, as they are where you transfer power to the bike. Choose the right type of pedals (flat or clipless) and make sure they are positioned correctly to optimize your pedaling efficiency.
  • Handlebar: Finally, fine-tune the handlebars to ensure the right height and reach for stability and control. Handlebar adjustments should complement your saddle and pedal setups to create a balanced and comfortable riding position.
By addressing these three key components in this order, you can achieve a well-rounded and enjoyable cycling experience while minimizing the risk of discomfort and injuries.
Saddle Height got to be right, saddle height is a critical aspect of bike setup, and it's essential to get it right for a comfortable and efficient riding experience. Adjusting the saddle height based solely on whether your feet touch the ground can lead to several issues, especially for more experienced riders. Here's a summary of the key points:
  • 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.
By setting the saddle height correctly, riders can pedal more efficiently, mitigate the risk of injuries, and enjoy a smoother and more comfortable cycling experience.
Right saddle height
Start with measuring your Inseam length in cms x  0.889 = Saddle Heighte.g. 86.7 X  0.889 = 77.10cms Maximum Knee angle that as per many theories have found the sweet spot is 140-150 degrees as seen in the picture. If you experience rocking moment on the saddle you will need to lower the seat height, if your hips still rock side ways it can either be due to stiff muscles (non flexible muscle group) or you might need a different saddle for your pelvic bone to settle down on the saddle.If you experience knee pain while riding you might need to increase your seat height to the desired height only in increments of 2-3mm only.
saddle Fore-aft
Fore-aft (seat forward and backward in relation to the seat post)Road Bike/Road TTNose of the Saddle = 5cms  behind from the center of the crank (as per UCI guidelines for majority of events)
Triathlon BikeNose of the Saddle = 2cms  ahead from the center of the crank, this helps keep your hamstrings more relaxed for the run.

Paying attention to saddle tilt and handlebar size is crucial for optimizing your cycling comfort and performance. Saddle Tilt - Keeping the saddle straight ensures maximum pedaling efficiency and allows you to focus on riding without constantly adjusting your position. Handlebar size: Like buying a Jersey/Tshirt that goes with the width of your shoulders, choose a handlebar width that matches your shoulder width for comfort and better handling. 
Different types of handlebars (straight for MTBs/Hybrids, bent for Road/Racing) offer varying positions to suit your riding preference and aerodynamic needs. 
Cyclists using Road or Racing bikes, there are various hand positions to choose from to suit different riding situations:
  • Handle Straight: This position involves holding the handlebars close to the stem, allowing for a more upright riding posture. It's comfortable for relaxed cruising or climbing hills.
  • Brake Hoods: Using the hoods of the brake levers provides a better grip and keeps you closer to the brakes for quick and safe stopping. This position often involves a slight bend in your back and is suitable for general riding.
  • Handle Drops: Getting into the handle drops position allows you to achieve a lower, more aerodynamic posture. This bent-over position helps you reduce wind resistance, making it ideal for riding at higher speeds or during sprints.
Depending on terrain/ riding conditions/ personal preferences you can optimize their performance and comfort while on the road.Handle Bar Distance
  • Measure your fully extended arm and compare it to the distance from the nose of the saddle to the handlebar.
  • Ideally, these lengths should be about the same. If there's an offset of 2 cm or more, consider replacing the handle stem.
Important Notes:
  • If you feel weight on your hands while riding, consider tilting the saddle up by 1 degree at a time.
  • If you experience pressure on your soft tissue, consider lowering the saddle by 1 degree.
  • Riders may need to experiment with minor adjustments to find the optimal setup for their comfort and performance.
  • For competitive cyclists, it's essential to follow UCI guidelines to ensure their bike setup complies with international racing standards 
Some of the common issues with Bike Positioning My back pains when I extend my arms on the handle bar?Try getting a position which will keep your back relaxed. May have to change to shorter handle stem, so that your elbows are slightly bent.
Ahh…My Knees hurt?Saddle height/cleats might the cause (refer the Bike Fit article on saddle height and cleats), it could also be because of using high/heavy gears. One common mistake many enthusiast do is without conditioning their muscles they push them selves more than what their body is prepared for and Many trained cyclist (elites) thinks nothing will happen to them and ignore symptoms of over training which leads to over use injury.  PLEASE SEE A KNOWN GOOD DOCTOR/ PHYSIOTHERAPIST SPECIALIZED IN SPORTS!!!

Navigating Cleats and Pedals: Finding Your Perfect Combination

Navigating Cleats and Pedals: Finding Your Perfect Combination 
The variety of cleats and pedal options available in today's cycling market can be overwhelming. When choosing the right combination, consider factors such as your riding style, preferences, and goals. It's essential to strike a balance between comfort, efficiency, and your specific needs as a cyclist. If you're unsure, seeking advice from experienced riders or a professional bike fitting expert can help you make an informed decision tailored to your individual requirements. 

Road Pedals and Cleat Angles - Shimano vs. Look Cleats

Keeping it specific to preferred choice by Road cyclists we will focus on Shimano and Look Cleats for Road pedals.
Avoid 0° Floats unless you are a Track Elite/Pro or Expert Bike Fit, accurately dial in cleat position for you,.

Cleat Adjustment - A Step-by-Step Guide

*for educational purpose onlyWe strongly recommend ONLY Qualified Bike Fit Expert to help you with cleat positioningIncorrect cleat positioning has been a leading cause of injuries
Cleats should allow for a neutral position without causing twisting or discomfort in your ankle, knees, and hips.Finding Your Neutral Angle:
  • 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
Mounting Cleats on Shoes:
  • 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).
Marking the Ball of Your Foot:
  • While wearing the shoes, locate the ball of your foot.
  • Use a removable/washable marker to mark this point on your shoe.
Alternatively, if you prefer a more permanent solution, you can choose using permanent marker to make a small mark on your expensive cycling shoes to avoid repeating this exercise in the future. (You can refer to the clip we've shared as a helpful hack we recommend you check, Replacing your old cleats made easy) Positioning on the Bike:a) Ensure the ball of your foot is directly over the pedal axle at the 3 o'clock position.b) Align the marker on your shoe with your cleats. c) Mark this point on your cleats.Repeat for the Other Foot: Remember, your feet may have different natural angles, so repeat the process for the other foot.Final Adjustments: Tighten the cleat bolts and take a short ride on a home trainer or the road to evaluate the position.
  • Cleats should allow for a neutral position without any twisting or discomfort in your ankle, knees, and hips.
Important Note:
  • 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.

Replacing your old cleats made easy!!

Getting Ready to Ride

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:

Always Wear Your Helmet

2.1) Emergency ID/Tags can sometimes can be life saver. Remember to have your emergency details on you when you go out for cycling, it’s always better be safe than sorry

You are going for a ride and not a war so remember to ENJOY YOUR RIDE!!! 

2) Bright and Light      

1) Be Visible - If someone spots you from a distance it's highly unlikely s/he will drive to knock you down. We recommend that riders should wear cloths that are bright in colour

2) Beat the Heat - Bright and Lighter shades will reflect more heat than absorb it as compared to darker shades.

Front Bike Lights: Essential for Safe Riding in Low-Light Conditions

Invest in a quality front light for a clear view of the road and to avoid unexpected obstacles like potholes, we can not live without ;) 

Tail Light - Enhancing Safety on the Road 

Choose a non-flashing mode for your tail light to help drivers judge distance accurately, and remember to turn it on in low-light conditions 

3) Eye Protection: 

Choosing the Right Sunglasses for Cycling - Invest in high-quality sunglasses suitable for the prevailing light and weather conditions. Dark shades for daylight, Amber for low-light, and Clear for night rides offer the best protection for your eyes. Avoid wearing lenses for long rides, Opt for eyewear options that allow you to wear your prescription glasses along with sunglasses for added comfort during long rides 

4) Adhering to Traffic Rules

  • Stop at Red Signals: Always come to a halt when the signal turns red.
  • Use Hand Signals: Develop the habit of using hand signals consistently and at the right time to communicate your intentions to others on the road.
  • Maintain Lane Discipline: Stay within your lane to prevent accidents caused by lane breaches. Accidents often occur when someone deviates from their lane, catching others off guard.
  • Avoid Sudden Maneuvers: Refrain from making sudden bike movements that can pose risks to cyclists behind you.

5) Keep the volume low

We all like to listen to some music and many likes to keep the volume to the maximum with their headset on...Its also a good idea to plug it into your left ear so you can hear the traffic coming from the right or vice versa and hope we don't have them to HONK!!!

Try and avoid ear phone completely if you can!

6) Eyes on the Road: 

Anticipate and Stay Attentive 

Gears and Ratios 

Yeheeee….I have a Geared Bike!!!

Bicycles come in various gear configurations, ranging from single speed to 12-speed or more, often combined with multiple chainrings in the front, offering a wide range of gear options 

Bicycle Gears: Counting Gears and Understanding RatiosKey Points:
  • Bicycle gears are determined by multiplying the number of cogs on the rear wheel by the number of front chainrings.
  • For example, a road bike with 11 rear cogs and two chainrings results in 22 gears, while a bike with 7 rear cogs and 3 chainrings offers 21 gears.
Gear ratios, knowing gear ratios helps riders understand how different gears affect their cycling effort, with higher gears requiring more force and lower gears allowing easier pedaling.Gear are calculated using the formula: Gear Ratio = (Front Chainring Teeth / Rear Cog Teeth) X Wheel Diameter
Lets take an easy example Gear Ratio Calculation
  • Front Chainring Teeth: 50
  • Rear Cog Teeth (in use): 15
  • Wheel Diameter: 27 inches
Gear Ratio Calculation: (50 / 15) X 27 = 90In this example, the gear ratio is calculated to be 90. This means that for each pedal revolution, the bike will travel a distance equivalent to 90 inches, given the gear combination of a 50-tooth front chainring and a 15-tooth rear cog on a road bike with a 27-inch wheel diameter.Which Gears is the best gear to ride is a question you may have, no simple answer to it 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 
Gear shifting - External link explained well  


Which Gears is the best gear to ride, is a question frequently asked 

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. 

Training to Be Fit and Fast

Cycling as an activity or as a sport, celebrates life for its ability to bring joy and excitement to life and can be Euphoric!! 

It surely has the potential to make life more exciting than it has ever been, while it connects us from within, it has many health benefits as we are all aware of. 

If you have decided to participate in a bike race/event; it demands commitment and requires advance preparation. Since races/any cycling events can at times get extremely competitive and dangerous, it's important that you put enough time and effort to get yourself conditioned to put your body to strenuous demands and challenges you have face during the event, at any level!! 

Training and physical preparation are essential for success and safety. 

   Training Fundamentals 

-  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. 

How Fit are you to Ride?

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. 


We strongly advice this to all above the age of 35 yrs 

Training Plan

A good training plan needs to be a mix of aerobic and anaerobic variations, (check our Training Menu Page) a proper mix will put training load on both your fast twitch and slow twitch muscles which is like having more match sticks in the match box that you can put them on fire when it counts.Strongly RecommendedMonitor your Resting Heart Rate daily If your Resting HR is 10% higher than usual call it a rest day or go for a recovery ride. Listen To Your Body!
This approach promotes a healthier and more effective training regimen. 

Do I Need A Cycling Coach, I Have Been Riding A Cycle Since I Was A Child?  

Coaches, who have the ability and knowledge of cycling backed up with years of experience in sport to assist you with 

Stretching Post Ride Treat for your Muscles 

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. 


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.    


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.

Post RIDE TREAT for your Muscles 

Cycling Diet Plan 


Good nutrition is said to be when we consumed nutrients in adequate quantity, quality in right proportion at right time. Therefore, when we say ‘YOU ARE WHAT YOU EAT’ is very true.  A good nutritional plan while training optimizes performance and recovery within a framework that also promotes long-term health. From fueling to recovery, meeting nutritional demands ensures the best platform for the sporting success.

 This can be achieved by providing proper Pre-work out meal, Post workout Meal and nutrition while cycling. 

Pre-Workout Meal:- 

A Pre-Workout meal is very important as it helps:--

To prevent weakness and fatigue during competition

To ward off feeling of hunger

Ensuring proper hydration before a competitive sport.

A pre- workout meal should therefore have high amount of complex carbohydrates, substantial amount of good quality protein and should be low in fat. The meal adds to muscle and liver glycogen levels. 

Post Ride Recovery Meal: -

Post-workout nutrition to replenish our energy stores, increase muscle size and/or muscle quality, repair any damage caused by the workout.  

After we finish our training/rides, there is a phenomenon as “the window of opportunity”. During this window, your muscles are primed to accept nutrients that can stimulate muscle repair, muscle growth, and muscle strength. Therefore after any training/workout period one should eat a good post workout meal within 30-45 mins. Post-workout nutrition should contain two things, good Quality Protein and Carbohydrates to help replace muscle glycogen. Eg: - 1 scoop of whey in milk, Milkshake, oats porridge.

Nutrition On bike: -

Many cyclists who are into ultra-endurance race events or BRM needs to replenish glycogen whilst they are on the saddle. As a rule our body is not equipped to replenish the amount of what we have lost. This means that even if we lose 700-900 kcals per hour when we ride, we can only replenish about 280 Kcals per hour.. Only a certain amount can be absorbed. Foods which can be eaten while riding can be – Energy Gels/ Sports Bar/ Dry Fruits/ Chikkis etc. 

Hydration : - 

Even though it has no nutrient value, water is the most critical of all your exercise fueling needs. It is, of course, vital to drink water and prevent dehydration; on an average, we lose about one liter of fluid per hour of rides. Extreme heat and humidity can raise that amount to three liters in one hour. Most of the time we can only absorb about half or not too much over half that amount, even though it won’t fully replace your losses. Approximately 590-740 ml/hr is an appropriate fluid intake for most cyclists under most conditions.

There is lots of information available about how one should go about eating, Hydration, calorie counters, fitness analyzers, etc. Preparing and following customized diet plan that suits our lifestyles, health conditions, training loads (which may vary from day to day), food habits would always yield better results. 

A trained professional dietician with their rich knowledge on your sport back with their experience can optimize the benefits of your blood and sweat with a diet plan with good nutritional values surely enhancing our training and performance.

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

Drafting Skills 

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