Fundamentals of Cycling that Every Cyclist Should Know

· 20th February 2019
Considered one of the most complete sports, cycling is very rewarding. However, there are some fundamentals of cycling that you should practice for proper training.

Cycling is a dynamic sport that’s highly rewarding for those who dedicate the training time it deserves. Among the fundamentals of cycling are some guidelines for proper training.

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Firstly, every novice cyclist should know that few people are born with an innate talent for cycling. The rest of us obtain results thanks to blood, sweat, and tears. From diet to nighttime habits, you must reset completely if you want to achieve results.

Fundamentals of cycling: training

In cycling, base training refers to the method used to prepare the body for efficient use and consumption of oxygen. One of the priorities of cycling is to have a proper training plan.

This base training will start ideally at the beginning of the winter, with the goal of reaching the peak of perfection in the summer. It all comes down to an effective regimen.

Training the body to achieve endurance doesn’t only imply the efficient use of oxygen. Additionally, it refers to the ability to always have energy reserves just in case unexpected problems arise. Obviously, this last one has more to do with competitive cycling.

In a race, a properly trained runner will be able to maintain their endurance even during steep ascents. Most importantly, they don’t forget about injury prevention.

Woman riding her bike on the road drinking water fundamentals of cycling

Secrets for a complete training program

Talent isn’t enough in a cycling competition. Base training is the cornerstone to every victory. What are the secrets for base training? What fundamentals of cycling should every cyclist master for a perfect training program?

  1. Control your pulse. It could sound boring for a lot of cyclists, but measuring your pulse and adjusting to a speed plan and rhythm is the most organized way of reaching more endurance in the long run.
  2. Accumulating hours or miles of training. Always in proportion to the races or routes, you’re considering. This way, you’ll organize the quantitative aspect of your training.
  3. Regulate the intensity. Quality and quantity are the two central concepts that any cycling training program is based on.
  4. Discipline and versatility. A training program must be able to accept variable changes. On the other hand, the results will gradually become less noticeable.

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Fundamentals of cycling: accessories

In addition to the cycling basics mentioned above, cyclists must also pay attention to certain aspects of their equipment. Although many accessories are expensive, you can purchase some basics quite cheaply.

It’s about having some items to complement the experience of pedaling outdoors for hours, which makes everything safer and more enjoyable. Among these accessories are:

  • Rain jacket: this protects us from unexpected changes in weather, cold winds, and rain. The advantage is that the material dries almost immediately and is very light. Another advantage of rain jackets is color. Usually, there are neon or fluorescent colors, which are the safest ones for going out on a bike ride.
  • Lights for your bicycle: another necessary element that makes your training sessions safer are bicycle lights. It’s not uncommon for athletes to go out on their bikes after work when the light of day is almost, if not completely, gone. Ideally, choose waterproof lights that are easy to install.
  • Gloves: cycling gloves are necessary all year long, not just for winter when they protect you from the cold. Your hands are very exposed when you go cycling. Therefore, you must protect your hands so you can break your fall. Protecting your hands is one of the fundamentals of cycling when riding your bike.
  • Pump and Toolkit: an air pump is one of the basics that a cyclist must have. Additionally, it’s not an extreme practice to anticipate mechanical failures and be prepared with a toolkit.
Man mountainbiking on rocks and grass fundamentals of cycling

The fundamentals of cycling are based on safety

Other very useful accessories for cycling include compression socks, warming knee pads, high quality and high traction tires, sports drinks, and proper underwear for your particular bike seat.

It’s not necessary to carry all of this equipment every time you’re on the road. However, it is a good idea to start getting things together for when the time comes to use them.

To conclude, the fundamentals of cycling include everything from a proper training program to a set of accessories and equipment. Safety, speed, and comfort will all lead to success.

  • Mitchell, J., Fear, G. (1977). Fundamentals of Outdoor Enjoyment. Survival Education Association, 9035 Golden Given Road, Tacoma, WA 98445.
  • Burke, E. R. (1980). Physiological Characteristics of Competitive Cyclists. The Physician and Sports Medicine, 8(7), 78-84.
  • Paton, C. D., Hopkins, W. G. (2005). Combining Explosive and High-resistance Training Improves Performance in Competitive Cyclists. The Journal of Strength & Conditioning Research19(4), 826-830.