How to improve your cycling technique to get optimal results

Whether you're just starting out or taking part in a cycle race, here are some effective ways to make the most of being in the rider's seat.

The Spinneys Dubai 92 Cycle Challenge began in 2010, and has a 53-kilometre and 92km circuit. Courtesy Spinneys Dubai 92 Cycle Challenge

Riding a bike is easy: jump on the saddle, push the pedals and off you go. While this may be true for absolute beginners, it’s not quite that simple for serious riders who want to fulfil their potential and make real improvements.

Pedalling, gearing, fitness and nutrition are all key to successful cycling, and whether you’re a weekend warrior or a semi-pro, each component must be carefully honed.

According to Nicholas Brooks, partner at the Dubai bike shop Revolution Cycles, there are many ways to improve technique. One of the quickest is slowing down.

“When you start, the most important thing is to develop your riding skills and build your fitness, not to go as fast as you can,” he says. “People tend to push themselves and end up in dangerous situations where they’re exhausted. Slow down and get to know your bike.”

Professional rider Janez Brajkovic from Slovenia, who finished fourth in the Abu Dhabi Tour last year, is currently training in the UAE ahead of the 2017 race season.

“I often see people starting too hard,” he says. “They feel the need to go as fast as possible and suffer. The truth is, in order to go faster, you need to slow down.”

Cyclists should have bike fittings once a year, according to Brooks. Our bodies constantly change, and regularly tweaking or upgrading your bike will provide maximum comfort and performance. This in turn will improve motivation, which Debra Cook, a Dubai-based cyclist, knows all about. From Wales, Cook started road cycling two years ago, after her husband bought her a new bike. From completing one 7-kilometre circuit at Nad Al Sheba, she now regularly cycles 85km with friends.

She attributes her progress to a higher level of fitness, which she believes is essential for improving technique.

“I undertook interval training once a week, which was a turning point. It has increased my stamina, improved my recovery time and given immediate results,” she says.

Cook completes 90-minute sessions, comprising bursts of high-intensity effort followed by low-intensity effort. The sessions are taken from the internet or suggested to her by her trainer from outdoor sports specialist Urban Ultra.

“I also recommend finding a cycling group with expert riders who can offer advice,” she says.

Cook is a member of Velo Vixens Dubai, a ladies-only cycling club. There are other groups for both men and women, including The Cycle Hub, Dubai Roadsters and Cycle Safe Dubai. In Abu Dhabi, the Raha Cycling group and Abu Dhabi Triathlon Club are popular options. All clubs are active on social media and welcome newcomers.

“Facebook and social media are your best friends when it comes to getting motivated,” says Brooks. “Join a team or a group such as Cycle Safe Dubai, which gathers weekly at Al Qudra and encourages all levels of cycling.

“As soon as you have a ride buddy or group, you have made a commitment and it’s harder to stay in bed if you know you’re letting others down. Being informed of the best rides and events is a great way to stay focused,” he adds.

The next major amateur cycling event is the Spinneys Dubai 92 Cycle Challenge on December 15. For professional cyclists, the Dubai Tour is on from January 31 to February 4, 2017.

Sêra Cook, Debra’s daughter, is training for her first sprint triathlon in February in Abu Dhabi. She follows a careful diet, which includes carbohydrates on training days and plenty of protein on recovery days.

“For breakfast, I eat poached eggs. If I’m training, I’ll also have an energy bar. For my evening meal, if I’m training the next day I’ll cook pasta or rice. If I’m having a rest day, I’ll eat lean steak or chicken. Chicken is best as it has minimal fat.”

While Sêra focuses on sprint cycling, mountain biking is also hugely popular in and around the UAE.

Pete Maloney has been braving the country’s hills for more than 30 years. Riding up to 90km over four days, the Englishman has helpful advice for those looking to improve their technique.

“As you pedal, try to keep the power even. Push down at 2 or 3 o’clock on the revolution and, if you have clipped-in pedals, pull up at 7 or 8 o’clock. Aim for perfect circles of power,” he says.

“It’s also important to stay relaxed. Don’t stiffen your elbows or legs; keep them bent like shock absorbers. Likewise you need to move a lot on the bike. If you just sit as though you’re a passenger rather than a pilot, you might fall off on the uneven terrain.”

Pros of cycling regularly

Dr Alejandro Jiménez Restrepo, staff cardiologist, Heart & Vascular Institute at Cleveland Clinic Abu Dhabi, outlines why cycling is good for overall well-being.

Cycling gets your heart pumping while putting minimal stress on the hips, knees and feet. It’s great for all fitness levels, for those recovering from an injury and anyone with joint pain or age-related stiffness.

Cycling is one of the best ways to improve heart health. Increasing the pedalling speed or adding resistance provides an even better cardiovascular workout.

Not only are the leg muscles working, but the abdominal muscles are also used to ensure balance, and the arm and shoulder muscles are used to steer the bicycle.

Cycling is one of the most efficient ways to control or reduce your weight. Your body’s metabolism is not only raised during a ride, but also for several hours afterwards, resulting in a higher calorie burn.

While any aerobic exercise can be an effective stress buster, cycling goes further as it helps regulate your breathing and allows for deeper breaths, which helps to alleviate stress.