RIDE SMARTER, NOT HARDER: how to nail your cycling technique

RIDE SMARTER, NOT HARDER: how to nail your cycling technique

Cycling can sometimes feel like the most complicated part of triathlon. But building strong cycling habits from the start can lead to better performance, fewer injuries, and a smoother, more enjoyable rides. No one is born knowing how to ride a bike!

Smooth Pedal Strokes: The Foundation of Good Technique New cyclists often pedal in a "mash and coast" style, pushing hard on the downstroke and losing momentum in the rest of the pedal circle. Good technique involves developing a smooth, consistent pedal stroke, often referred to as a “full circle” motion. Aim to apply even pressure all the way around the pedal stroke: Downstroke (1–5 o’clock) - the power phase, where you push down. Backstroke (5–7 o’clock) - involves pulling back, like scraping mud off your shoe. Upstroke (7–11 o’clock) - engages your hip flexors and hamstrings to lift slightly. Over the top (11–1 o’clock) - transition smoothly into the next downstroke. Using clip-in pedals helps engage more of this range, but even with flat pedals, focusing on a circular stroke improves efficiency and reduces fatigue. Cadence: Find Your Rhythm Cadence is the number of pedal revolutions per minute (recorded as RPM). A good range for triathletes is 85–95 RPM, where you’re spinning rather than grinding. Low cadence (e.g. 60–70 RPM) puts more strain on your muscles, while a higher cadence shifts the effort to your cardiovascular system, which is more efficient over time. Use your gears wisely to maintain this cadence, shift early when approaching hills or changes in terrain, rather than waiting until you're already struggling. Positioning: Ride Smart and Stay Comfortable Your body position affects power, comfort, and endurance. Aim for:

• Neutral spine – avoid arching or slumping.

• Elbows bent – this absorbs road vibration and reduces upper-body tension.

• Light grip on the bars – your hands should steer, not support your weight.

• Eyes up – look ahead, especially on group rides or outdoor sessions.
  

If you’re riding a road or triathlon bike, it’s worth investing in a basic bike fit to adjust saddle height, handlebar reach, and cleat position all of which affect comfort and technique. Handling Skills: Build Confidence and Control

Triathlon courses aren’t always straight - corners, descents, and turns require skill and confidence. Practise handling in a safe, quiet area to prepare for race day.

Key tips:

• Look through the turn, not at the ground.

• Brake before the corner, not during it.

• Lean your bike, not your body.

• Keep your inside pedal up when cornering.
  

These small habits make a big difference in control and safety. Consistency Is Key

Good cycling technique takes time and repetition. Regular riding, even short indoor sessions on platforms like Zwift can help reinforce cadence, positioning, and pedalling habits.

Combine these with outdoor rides to build real-world handling skills and confidence.

You don’t need to be a bike expert to race triathlon, but learning and practising good technique will make every ride feel smoother, safer, and more efficient. For beginners, focusing on the basics early sets the foundation for speed and endurance later.