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.

1. 
CYCLING 101
Julia Violich jviolich@violich.com
The cliff notes for being a “roadie”

2. AGENDA
• Bike Etiquette & Safety
• Mechanics
• Of the Bike
• On the Bike
• Braking & Shifting
• Climbing and Descending
• Bike Maintenance

3. ETIQUETTE & SAFETY
Etiquette
 Hand Signals for Road Conditions
 Drafting & Wheel Crossing
 Avoid Sudden Movement
 Pace Line & Echelon Pace Line
Rotating, Single or Double

4. MECHANICS
OF 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. MECHANICS
ON 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. 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. CLIMBING & DESCENDING
Climbing
• Inch Up On Saddle,
• Bend Elbows, Drop Torso
Descending
• Weight Back
• Turn Before Apex
• Counter Steer: Lean Bike Into Turn, Body Remains Centered
• Feet Positioned for Each Turn (inside up)

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