All you need to know about: road cycling

What the expert says…

Pro cyclist Kristian House, 26, is a member of the Recycling.co.uk racing team and GB National Cycling team. He won the Tour of Ireland and the 2006 National Premier Calendar (the UK’s major road racing series).

The right fit Even if you are just a recreational rider, it’s important to get your bike set up properly. A badly set-up bike compromises your technique and can lead to injuries. It’s also uncomfortable, reducing the likelihood of you training regularly. Most commonly, people have the saddle too high (a telltale sign is if you rock in the saddle) or too low, which reduces your power. If possible, go to a specialist store to get fitted, and explain your cycling goals to them.

Get in gear People often ride in a far higher or lower gear than is necessary, expending unnecessary effort. You should be able to maintain a reasonable number of revolutions per minute (rpm) as you pedal. Don’t get stuck in a rut with your gears, either – be ready to change up or down as necessary. Gear changing should be in response to what’s coming up ahead – an incline in the road, say, or a sharp corner – so keep your eyes on the road ahead and make sure you change gear before you reach the situation.

Don’t get up Contrary to popular belief, it’s more efficient to stay in the saddle when you are climbing a hill. Out of the saddle, you are supporting your whole body weight while pedalling, which is much more energy-consuming. That might be appropriate if you need to accelerate quickly, such as in a race or a hill-training session – but on a steady ride, change to an easier gear before you hit the hill, and then stay seated.

Take a corner Even competent cyclists often end up coming out of a corner slower than they went into it – the opposite of what you want to achieve. The secret is to slow down before you get to the corner, lean into it and look not ‘at’ the corner, but ‘through’ it, to keep your line nice and smooth.

Progress your pedals If you haven’t been on a road bike for a while, get accustomed to its less stable set-up for a while and then consider clipless pedals, which you team up with bike shoes with cleats on the soles. Try toe clips as an interim measure if you feel nervous about trying clipless pedals, but eventually you’ll probably want to make the switch if you are doing serious mileage, because they are much more efficient.

Go commando The two purposes of cycling shorts are to provide padding and to prevent chafing. If you wear underwear beneath them, you are simply adding a layer of fabric that can rub and chafe. Go bare instead!

Getting started

Finding your wheels If your cycling is as rusty as that old bike in the shed, contact the CTC, the UK’s national cyclists’ organisation, which has more than 200 local groups offering club rides, skills sessions and training events – go to ctc.org.uk or call 0870 873 0060. British Cycling (0870 871 2000, bcf.uk.com) is the UK’s governing body of cycle sport (road, track and mountain biking). It offers membership, and has listings of affiliated cycling clubs.

Routefinder Some 75% of the UK population live within two miles of one of the National Cycle Network routes, which span 10,000 miles – a third of them traffic-free. Go to sustrans.org.uk to download the national map, or plan a local route.

Read all about it

The UK’s top road biking magazines are Cycling Weekly and Cycling Plus – it’s a whole new world on two wheels… You’ll also find out how to get more out of your bike training from the new book Fitness Cycling (Human Kinetics, £11.99).

The gear

If you are in the market for a road bike, go to a specialist bike shop for expert advice, rather than a department store, and look to spend at least £500. One of the best bike chains (excuse the pun) is Evans Cycles, which has 22 branches around the UK, as well as mail order at evanscycles.com (0870 165 1108). Women should check out female-specific models, but opt for what feels most comfortable. Try shecycles.com for women-specific bikes, training and events, advice and kit.

The first accessory you’ll need is a helmet. Look for a well-ventilated, easily adjustable one. Specialized, Rudy Project and Giro are good brands to keep an eye out for.

Almost as important is a pair of decent bike shorts. There are loads of styles and brands to choose from – but look for good padding and a seamless inside leg for anti-chafing. Pearl Izumi, Gore Bikewear and Endura are all worth considering. Look for sweat-wicking, breathable tops, with pockets at the rear for food and energy drink storage.

Shoes for biking need a stiff sole so you can transmit force through the ball of the foot. That’s why trainers aren’t ideal. When you make the switch to bona fide bike shoes, look out for ranges by Nike, Shimano, Sidi and Carnac.

The downside

Accidents With cyclists treated as second-class citizens on the UK’s roads, accidents are a genuine danger. However, collision figures released by the Department for Transport show that a cycling death in Britain occurs less than once every 18m cycling miles – and a serious injury less than once every 900,000 cycling miles.

Punctures A tedious reality for every cyclist. Always carry a spare inner tube to avoid the roadside hassle of repair.

Saddle soreness It’s said that in days of old, Tour de France cyclists sat on fillet steaks to protect their bits. Cycling shorts have come a long way since then, but long periods in the saddle still take their toll.

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