Street Bicycles

Finger Cycling

Good Cycling Setup Techniques - For Triathletes And Triathlons

The bicycle is a mere 150 years old and you could even be the first person in your family tree to ever ride one. You will need balance, co-ordination and road awareness to be safe and effective on two wheels. Let's take a look at the basics of biking.

Bike basics

• You will need to use a helmet in all road session. With correct sizing, they are comfortable, well ventilated and useful if your head hits the ground.

• Wearing bright clothing, using an LED rear light in low light and always riding as prescribed by the Highway Code will help you to stay safe and upright

• Although indoor riding is a necessity for many triathletes, races are outside on tarmac, with wind, other road users and the usual ups and downs. You must be able to ride outdoors, so a safe riding position is essential. If you don't sit right on a bike that is correctly proportioned, you will be unstable and unsafe.

• To allow good balance, the saddle should be flat. Use a spirit level to check this, taking into account that any padding can distend under load.

• To be a confident cyclist, your brakes should be easy to reach and work properly.

• Tyres also affect handling in a big way and thus they need to be inflated to around 100-120 psi, depending on the brand and model.

Correct saddle position Three rules of thumb for correct saddle position are: 1) The seat height should allow you to rest the heel of your shoe on the pedal at its lowest point while your leg should be fully straight. If your hips have to roll excessively to allow this, then you are too high. 2) The horizontal distance between the front of the saddle and bottom bracket should be around 3cm 7cm. Use a plumb line dropped from the nose of saddle. You should not have the front of the saddle closer to the handlebars than the bottom bracket - this will be unstable and poor at climbing. The distance between the front of your saddle and handlebars should be the length of your forearm outstretched fingers plus 5-7cm (2-3inc). Further than this and you will be over-reaching.

Did you know? Riding on grass when practising balancing, dismounting or even signalling can make any falls considerably softer. Choose flat grass with little debris or obstacles.

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