SCCC Ride-A-Metric (RAM) Training Series

Tips for Efficient Cycling

1. Learn to spin. Maintain a cadence of 80-90 rpm. Shift your gears effectively.
2. Learn to upshift or downshift based on changes in road conditions. Use all the gears you bought.
3. Shift hand positions occasionally. This helps keep your shoulders and neck loose. Grip the bars loosely; it provides better control.
4. Keep your tires inflated to the proper level. It’s best to inflate them before each ride, but at least once a week.
5. Drink lots of fluids. Avoid getting dehydrated.
6. Learn to draft off other riders. This reduces the amount of effort required to maintain a certain speed. Also remember that if you draft of others you are expected to "pull" as well.