CYCLING 101Julia Violich   jviolich@violich.com   The cliff notes for being a “roadie”
AGENDA•   Bike Etiquette & Safety•   Mechanics    • Of the Bike    • On the Bike•   Braking & Shifting•   Climbing and Des...
ETIQUETTE & SAFETYEtiquette Hand Signals for Road Conditions Drafting & Wheel Crossing Avoid Sudden Movement Pace Line...
MECHANICSOF THE BIKE   Cleat Placement   •   Ball of foot (or base of 1st Metat.       Is over the pedal axle   •   Narrow...
MECHANICSON THE BIKE   Bent Elbow   •   Especially When Climbing   Light Hands   •   Use Your Core   Relaxed Shoulders & A...
BRAKING & SHIFTING Braking – Front v. Rear   Using both equally okay for beginners   Use front break to stop, use rear ...
CLIMBING & DESCENDINGClimbing•   Inch Up On Saddle,•   Bend Elbows, Drop TorsoDescending•   Weight Back•   Turn Before Ape...
Basic Maintenance•   If it is dirty, clean it; wipe it down EVERY ride•   Lube anything that moves, grease threads•   Chec...
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GGTC Bike 101

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This is the presentation from the March 2013 Member Meeting on Cycling 101. While you had to be there for some of nuances this short presentation covers some valuable topics.

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GGTC Bike 101

  1. 1. CYCLING 101Julia Violich jviolich@violich.com The cliff notes for being a “roadie”
  2. 2. AGENDA• Bike Etiquette & Safety• Mechanics • Of the Bike • On the Bike• Braking & Shifting• Climbing and Descending• Bike Maintenance
  3. 3. ETIQUETTE & SAFETYEtiquette Hand Signals for Road Conditions Drafting & Wheel Crossing Avoid Sudden Movement Pace Line & Echelon Pace Line Rotating, Single or Double
  4. 4. MECHANICSOF THE BIKE Cleat Placement • Ball of foot (or base of 1st Metat. Is over the pedal axle • Narrow hips – closer to inside • Duck or Pigeon – use shims Biomechanical Fitting • Saddle Height (C-C .65) • Saddle Fore-Aft • Bar Height • Torso Reach
  5. 5. MECHANICSON THE BIKE Bent Elbow • Especially When Climbing Light Hands • Use Your Core Relaxed Shoulders & Arms • Unclench Jaw • Look for Upper Back Pain Flat Pedal Stroke • Efficiency • Shift When Cornering
  6. 6. BRAKING & SHIFTING Braking – Front v. Rear  Using both equally okay for beginners  Use front break to stop, use rear to drag Shifting – Cross chaining?  Higher gears- more resistance on pedals, lower cadence  Lower gears- easier to spin, higher cadence
  7. 7. CLIMBING & DESCENDINGClimbing• Inch Up On Saddle,• Bend Elbows, Drop TorsoDescending• Weight Back• Turn Before Apex• Counter Steer: Lean Bike Into Turn, Body Remains Centered• Feet Positioned for Each Turn (inside up)
  8. 8. Basic Maintenance• If it is dirty, clean it; wipe it down EVERY ride• Lube anything that moves, grease threads• Check every bolt every couple rides• Turn the barrel adjuster a half-turn counterclockwise and you can cure 90% of your shifting problems• Replace your chain every 1000 miles• Tune up your bike every six months• Check tire pressure every other ride• Check quick releases every ride

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