Bicycling
Bicycling is a cardiovascular conditioning – outdoor cycling exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
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- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Cardiovascular conditioning – outdoor cycling
Exercise technique
- Bike adjustment
Set saddle height so your knee remains slightly bent at the bottom of the pedal stroke.
- Safety
Put on your helmet and check the brakes and tire contact.
- Mount
Grasp the handlebars on stable ground and press the pedal under control.
- Posture
Soften your elbows and relax your shoulders.
- Pedal
Press through your forefeet and keep your knees tracking forward.
- Gears
Choose gears suited to the terrain for smooth rhythm instead of forcing each revolution.
- Slow down
Check your surroundings, brake gradually and place one foot on the ground.
Key technique points
- Look ahead along the road.
- Check brake function before riding.
- Adjust pedal resistance with your gears.
- Do not grip the handlebars excessively tightly.
- Do not swing your knees outward.
- Reduce speed before stopping.
Common mistakes
Not watching the road
Do not lose sight of the path ahead while watching your pedals.
Grinding a heavy gear
Do not force every revolution by rocking your torso.
Poor saddle adjustment
Do not retain a setting that locks or excessively bends your knee at the bottom.
Abrupt front braking
Do not suddenly fully apply the front brake at high speed.
Locked elbows
Do not transmit road vibration to your shoulders through rigid arms.
Unbalanced dismount
Do not remove both feet from the pedals uncontrolled before the bicycle stops.
Frequently asked questions
Bicycling: why is “Not watching the road” a mistake?
Do not lose sight of the path ahead while watching your pedals.
Bicycling: why is “Grinding a heavy gear” a mistake?
Do not force every revolution by rocking your torso.
Bicycling: why is “Poor saddle adjustment” a mistake?
Do not retain a setting that locks or excessively bends your knee at the bottom.
Bicycling: why is “Abrupt front braking” a mistake?
Do not suddenly fully apply the front brake at high speed.
Bicycling: why is “Locked elbows” a mistake?
Do not transmit road vibration to your shoulders through rigid arms.
Bicycling: why is “Unbalanced dismount” a mistake?
Do not remove both feet from the pedals uncontrolled before the bicycle stops.
What should I focus on when doing Bicycling?
Look ahead along the road. Check brake function before riding. Adjust pedal resistance with your gears. Do not grip the handlebars excessively tightly. Do not swing your knees outward. Reduce speed before stopping.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.