Cycling Tips
Whether you're on an aerodynamic racing-type bike or an upright hybrid, remember to hold the handlebars with your elbows slightly bent and a comfortable, not-too-tight grip. Change your hand position often so your hands, wrists and forearms don't get sore.
Pedaling
When pedaling, you'll get the most bang for your buck if you use the balls of your feet rather than the heels or the arches. Center them directly over the axles of the pedals. Think of the pedal stroke as a circle, not an up-down motion. Push forward at the top of the pedal stroke and pull back at the bottom (this is where toe clips or clipless pedals come in handy).
Shifting
Experts generally agree that people pedal most efficiently between 80 and 100 revolutions per minute. You can find your RPM by counting the number of times your right knee comes up for 10 seconds and then multiplying by six. Shifting gears lets you stay close to this cadence as the terrain changes. Shift to lower gears when riding into wind or up hills; choose higher gears on the way down the other side of those hills and when the wind is at your back. One other thing: Always shift gears while you're pedaling so the chain jumps sprockets as smoothly as possible.
Braking
Your front brake has the most stopping power, but it can also send you flying over the handlebars if you're not careful. In normal conditions, use both brakes, with a little more emphasis on the front (left lever). Apply enough pressure to stop the bike without locking the wheels and skidding. Shift your weight a little toward the back as you stop. However, if you're descending, use the rear brake more. Shifting your weight back also helps.
Cornering
When cornering, you won't need to move handlebars much. Let your body weight do most of the work by leaning into the turn (stop pedaling and bring the inside pedal to the top so it doesn't scrape the ground). If you can do so safely, try to "straighten out the curve." Approach the turn from the far side of the corner, cross the road to slice through it and then come out of the turn on the far side again.
Climbing
Hill training does not have to be troublesome. Downshift before you actually start the climb and try to read the hill: Is it a long, gradual climb, short and steep, or a combination of both? Adjust your gears as much as necessary to maintain that smooth, easy pedal stroke. Pedaling out the saddle recruits extra muscle groups, giving you more power when you need it.
Descending
This is the payoff for the all the work you did getting up the hill. Pedal in a high gear or not at all as you descend, keeping one hand on the brakes and a sharp eye out for potholes and other obstacles. If you have to steer around something, do so smoothly and gently-increased speed makes it more likely that you will take a spill if you turn sharply. If you need to brake, do so a little at a time; try not to ride the brakes to control your speed on the way down.
Drafting
Experienced riders commonly save energy by riding in groups and taking turns drafting-letting one rider block the wind for others. Drafting is an advanced cycling technique that requires steady nerves and a straight line because the bicycles are only inches apart, increasing the chance of collisions. Should you find yourself riding in a pace line, let the other riders know your "draft status." You can also practice riding smoothly in a straight line. When you're drafting, keep one hand on the brake at all times and pay close attention to the road and rider ahead.