How can i become a better cyclist?

Question

I just recently got back into the cycling world and need some tips on how to be better. I am not looking to be a pro or anything i just need to be able to keep up with my dad and his riding buddies.

Answer 1

I want to add something to the suggestions to put some miles behind you:

#1  Eat right:  If you're not eating a healthy diet with a proper balance of carbs, protein, and good fats, make that a goal.  Do a bit of research on this.  Eating the right foods at the right times will provide the necessary energy your body needs for cycling as well as the foods that promote good recovery, endurance, and strength.

#2  Get your rest:  Do what's necessary to see that you consistently get a good night's sleep.  That may mean going to bed earlier than in the past...or even passing up watching a movie or a visit with friends the evening before a ride.  Alcohol and caffeine will affect your ability to rest well.

#3  Work on strengthening your core.  Greater core strength will keep you stronger in the saddle.  Doesn't take a lot of time...just a bit of motivation...and even a small amount is better than nothing.

Answer 2

I've been a cyclist for 30 years and there's no question that the secret to better cycling is just to get out on your bike and ride a lot of miles. You only improve your proficiency by pushing your body further than is comfortable until you become conditioned to cycling at a high tempo.

Answer 3

A few other tips for you

1- eat the right food at the right time.  Lots of lean protein and vegetables should be consumed at every meal.  This gives your body all of the vitamins/minerals/nutrients to repair and build stronger.

2- right after biking you should consume carbs to refill your glycogen stores.  This means within 1 hour, the sooner the better.

3- get your base miles in, then start various drills to improve your overall speed.  One of the things I think is super important is the ability to surge to catch back on (IE, if you fall off the pack going uphill).  Practice pushing hard for 30 seconds (not quite at full out interval pace) and then downshifting and going "easier" for 30 seconds, alternate for 5 minutes.  

4- if you're going out for a long ride (over 1hour) start eating and drinking (water and sports drink) immediately.  Your body will take a little while to digest what you ate.  You want your body pulling as much glucose (sugar you just ate) for fuel rather than glycogen (stored sugar), because once glycogen stores run out they won't refill until a proper meal and sleep.

Answer 4

The best way to start is to follow the advice of Eddy Merckx, arguably the best bicycle racer of all time: "Ride Lots." After you get time in the saddle and build up your base endurance you can fine tune your workouts.

HTH

Answer 5

Stretch before and after every ride.

Add a dash of salt to your liquids.

Try not using your bottom front ring if you can.[if you have 3 front rings,not 2]

Bring and extra tube or two ,some tire change levers,and a chain brake tool on your rides.Perhaps even some extra water.The flock will stay closer to you.

Have a comfy seat,good bar grips and wear gloves

Try practicing riding uphill on roads while wearing a backpack with at least 20 pounds in it.When you ride without it you'll feel lighter.

Just a few tips I hope they can be of help in some way.

Answer 6

spin, spin, spin!!!!

many riders make some basic mistakes.  one is they push too hi a gear to get the speeds.  you want to work on spinning, and your ability to achieve the speeds will come along as your fitness improves.  then when you get the speeds you need, you will be able to maintain it all day instead of dying quickly.

another important factor is bike position and fit.  even winning cyclists like Greg LeMond make mistakes here.  when he went to camp for the olympic team they ended up raising his saddle because he was riding too low.  check out colorado cyclist.  they have some information on fit that gives you a starting point.

Answer 7

The others are correct.  There is no substitute for time in the saddle -- mileage.

After you get the base mileage in (1000 miles is a good base) I believe that you become a better rider by riding with better riders -- learning to stay with them, and emulating them.

There are after work club and training rides around here every evening, typically 25 miles or so, and many others on the weekend.  I tell beginners to first do their base miles and then regularly do one of these rides, pushing themselves to keep up with the main group as far as they can, and then riding the remaining miles at an easy pace after they are dropped.  Never, never, never quit.  It fosters a habit of quitting.

What you will find over time is that you can keep up for a greater distance.  It's not linear, as some weeks you may be stronger than others; but over time you'll go farther, and eventually not be dropped at all.

I'll leave you with a quote from a riding buddy. He looked at me at the end of a hard paced 50 mile ride a couple of years ago and said, "Ben, you'd be a really good rider if you rode 400 miles a week."  No kidding; he really said that to me and, of course, it's true.

P.S. Phoster is right about spinning.  Your cadence should range between 80 and 120 rpm.  It will seem unnatural at first, but you'll get used to it and it'll make you a better rider.