The Triathletes Beginner’s Guide And Tips In Cycling

For anyone new to cycling, it can be an intimidating experience. This guide provides beginner cyclists with all the essential information they need to get started.

1. Pedaling your bike

The first thing you will need to learn is how to pedal your bike! Being efficient at cycling is all about being able to pedal the bicycle effectively! If you want to be good at cycling, you will need to practice this one thing!

Most beginners “mash” the pedals, meaning they apply all the force on the down stroke. Focus on pedalling in a circle and applying pressure through the entire stroke by pushing down, pulling back, lifting up, and pushing forward. That is one entire stroke.

2. Stopping your bike

There are different techniques for stopping your bike, but the most important thing you can learn is how to squeeze the brakes. If you squeeze the brakes, you will slow down and eventually stop more efficiently.

Need to slow down or stop slowly

You just need to sit up straight with your hands on the hoods and lightly squeeze the brakes.

Need to stop more safely and quicker

The best way to squeeze your brakes and stop quickly is to put your hands in the drops and lower your centre of gravity.

Need to stop immediately

If you need to stop quickly, lower your body as much as possible, and squeeze the brakes hard.

3. Position on the bike


Photo woman riding on a bicycle outdoors on the beach

The primary riding position on a bike is called the “neutral” position. In this position, your hands are on the handlebars, your back is straight, and your feet are on the pedals. The “drops” position is similar to the neutral position, but your hands are lower on the handlebars and your body is tilted forward more. The “standing” position is when you stand up on the pedals and lean forward on the handlebars.


Free photo athlete riding a bicycle on the road

The most common riding position is sitting on the seat with your hands on the hoods, “covering” the brakes. This means your hands are over the brakes, ready to stop. If your bike fits properly, your arms should be at a 90-degree angle about your torso.




Free photo man cycling outdoors with his bike and helmet

The most aerodynamic and therefore fastest position on a road bike is with your hands in the “drops”, or the lowest part of the bike’s handlebars. You’ll often see cyclists in this position when racing or descending, as it provides more control and stability.




Free photo professional cyclist women

The neutral position is the starting point for standing. To stand, slide your weight forward and start pedalling. Remember to keep your arms in rhythm with your legs.





It is important to remain relaxed while riding a bike, but it is especially important to do so when taking a turn, as it will help you to distribute your body weight more evenly.

Look where you want to go

Idiom: Your body likes to follow your eyes This means that when you look in a certain direction, your body will tend to move in that direction as well. So if you want to avoid something, don’t look at it directly. Instead, use your peripheral vision to keep track of it.

4. Taking corners on a bike

Free photo professional cyclist woman

If you want to successfully navigate a turn, you should look far into the corner, rather than right in front of you. Your hips will turn in the same direction that you are looking, and your hips will determine where the bike steers. Beginners are often guilty of looking directly in front of themselves quite frequently, especially when the turns come hard and fast.

Brake before the corner

You should be going the speed you want to go around the corner at the beginning of the turn. This will help the bike maintain balance and shed speed safely.

You should only be doing one of the following at any given time while riding a bike: braking, cornering or pedalling. Disaster can happen if you try to do more than one of these things at the same time.

Find the Line

To navigate a turn, drive as close to the outer edge of the turn as you can, then turn the wheel sharply to cut through the apex of the turn. Finally, turn the wheel back so you’re driving close to the outer edge of the road on the other side of the turn. This is the quickest and safest way to navigate a turn.

This means that when you are going around a corner on a bike, you should pedal instead of coasting.

If you pedal in a corner and your inside pedal hits the ground, try not to freak out and overcorrect. Overcorrecting will definitely make you crash.

It is safe to start pedalling again once you have completed the turn and the bike is in a more upright position. You should have shifted to an easier gear before you entered the turn, so it is not too difficult to pedal out of the turn.

5. How to steer your bike

To steer an upright bike, the rider simply turns the handlebars in the direction they want to go. Leaning is done by pressing on the handlebars in the direction the rider wants to turn. Counter steering is done by pushing on the handlebars in the opposite direction of the turn.

Upright steering

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It is best to keep your body and the bike upright when turning the handlebars if you want to go slow and be safe in conditions that are slippery and wet. If you try to do this at a high speed, you will fall off the bike.




This is the most common method of steering and involves leaning your bike and body over to make the turn. The sharper the turn, the more you should lean over. Be sure to keep your outside pedal at the 6 o’clock position. This will maintain traction with your tires and prevent a pedal strike.

Counter steering

The next level of steering is counter steering. To test it out, go down a straight road, pick up some speed then push your right hand down. Initially, your front wheel turns right, but as the bike starts to lean over you turn left. The sharper the turn and less consistent the turn (more bends) the more important counter steering becomes.

To counter steer, lean your body over then lean your bike over even harder. This is not like the leaning technique where the angle of your bike and the angle of your body are the same as the ground. In counter steering, you lean the bike over more than your body, keeping your body more upright to keep traction.

  • On long climbs, it is beneficial to stand to engage different muscle groups and let the other ones have a rest. Try to save this for the steep sections of the climb.
  • When your cadence slows down and it is difficult to continue “spinning”.
  • When cresting over the top of a summit to transition into a flat or descent. It can give your muscles a feeling of relief.
  • When you need to go as fast as possible as it engages more muscle groups, but be careful as it expends more energy.

6. Mental attitude

The attitude you have towards hills can make a big difference in your performance. You need to stay positive, even when you’re in a lot of pain, and believe that you can do it. Use little mental tricks, like imagining that your bike has rockets, and then actually saying out loud, “Rockets engage!” It might be embarrassing, but it’s effective.

Best cycling clothing for beginners

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1. Padded cycling shorts

The most effective cycling shorts prevent excessive pain in the buttocks region.

If you are unsure if you should wear underwear under your padded cycling shorts, the answer is no, extra padding will not help you on longer rides.

You’ll be most comfortable in the saddle if you wear padded shorts and choose the best bike saddle for you. Set the saddle height on your bike so it’s comfortable for you, and ride until you get used to your saddle.

2. Wear a cycling helmet

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There is a lot of debate about whether or not laws should require people to wear helmets when riding bikes, but it is indisputable that helmets can save lives. The best road bike helmets and best mountain bike helmets are designed to protect riders in the event of a fall or collision.

There are many options for comfortable, light, and affordable helmets that meet current safety standards. You don’t have to buy the most expensive model.

3. Try clipless pedals

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Deciding between flat or clipless pedals can be tricky.

Clipless pedals are the ones that use cleats to clip in and they are definitely the best pedals for road bikes.

Binding the pedals loosely will allow them to come away easily. You will quickly learn how to use clipless pedals, which will make a big difference to your pedalling efficiency.

4. Mountain bikers, wear protection

A good pair of gloves and knee pads are essential for mountain bikers, especially when starting out or learning new skills.

Your clothing for mountain biking should be based on how technical your riding is. If you’re doing more difficult tricks or trails, you should wear armour and pads for your elbows and back.

5. Get some cycling sunglasses

Sweet Protection Ronin Max RIG Reflect (VLT 15%) - Cycling glasses Men's | Free EU Delivery | Bergfreunde.euThe best cycling sunglasses will keep your eyes protected without breaking the bank or making you look silly. They’ll shield your eyes from bugs, stones, sun, and rain.

Some versions of binoculars have interchangeable lenses, so it is best to get one lens for bright conditions and one for dull, wet days, if possible.

Bike maintenance made easy

6. Use chain lube

As our guide to how to clean a bike chain explains, it is important to keep your chain clean and lubricated, especially if riding in bad weather. Keeping your chain clean and lubricated will eliminate the dreaded ‘creak’ that cyclists hate and will also help to extend the life of more expensive parts such as chainrings.

7. Check your tyre pressure

The ideal road bike tyre pressure is not always the recommended tyre pressure that is indicated on the sidewall of your tyres. The ideal road bike tyre pressure is subject to several factors.

Less expensive bike pumps may require more effort to get to the recommended pressure, and will not have a pressure gauge.

8. Fit mudguards for wet conditions

Mudguards are an important part of getting your road bike winter ready.

! It’s important to keep your bike clean for many reasons. Your back will appreciate it, your washing machine will have an easier time, and anyone who has to ride behind you will also appreciate it.

Even though not many of us are as thorough as we should be, you can clean your bike in seven organized steps.

You can clean your bike with just hot soapy water and a sponge unless the dirt is caked on, in which case there are some great cleaning sprays available. Use a specialist degreaser for the drivetrain (cassette, chain, crankset, etc.), and then spray your entire bike with a silicone console to prevent mud from sticking the next time you ride.

10. Master puncture repair

If you want to avoid getting stranded with a punctured tyre, it’s a good idea to learn how to fix it. Always carry a repair kit with you that includes tire levers, patches or a new inner tube, and a pump.

If you’re far from home and suddenly hear a hissing noise, you’ll be happy that you learned how to fix it by yourself.

Food diet

11. Stay hydrated

Make sure you bring some water with you when you go outside, whether you prefer a water bottle or a hydration pack.

The most practical way to carry water on your bike is through a bottle cage. You can almost always find a place to fill up your water bottle along the way, and most coffee shops will be happy to do so for free.

12. Stay fueled

To avoid bonking on a bike ride, make sure your body has enough fuel and doesn’t grind to a painful halt.

The body uses glycogen for energy during high-tempo efforts and will switch to burning fat if glycogen levels get too low. The problem with burning fat is that you can’t work at the same intensity level when your body is using fat for energy. To avoid running out of glycogen, consume 100 to 250 calories every 30 minutes during exercise.

We enjoy carrot cake and wanted to let you know in case you’re interested in making your own energy bars. You’ll save money doing this and can customize them to taste and nutrition.

13. Use electrolytes

Many people experience cramping when they start riding harder or longer than they are used to.

One tip that is commonly given is to make sure you are replenishing the electrolytes that are lost when you sweat, either by consuming sports drinks that are designed for this purpose, or by making your own energy drinks (which are basically just a mix of fruit juice, water, and a small amount of sugar and salt). There is no definitive answer as to why cramps happen, but this appears to help prevent them.

14. Refuel

You should consume carbohydrates and protein after a hard ride to recover. A meal containing both carbohydrates and protein is ideal, but if you’re short on time, a smoothie can also be effective. Smoothies help the body repair itself after a strenuous ride, but you should also allow your body to rest.

Make sure you consume a drink that has four parts carbs to every one part protein as soon as you finish your workout. You can buy many different recovery drinks that are already mixed or you can make your own. The drink we currently like includes milk, one banana, peanut butter, and honey blended together.

15. Give it the beans

A coffee stop during a bike ride is a cherished tradition for many people, and scientific evidence supports why coffee and biking go well together. Caffeine has been shown to help improve a person’s endurance while biking.

Beginner’s cycling training plan

The best type of training for a beginner cyclist is simply getting out and cycling. Find groups to ride with and track your progress on apps.


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