Training articles

7 technical exercises to gain safety on the bicycle

So that you gain skill and confidence on your bike and you can apply it in this type of situation, we propose a series of technical exercises.

So that you gain skill and confidence on your bike and you can apply it in this type of situation, we propose a series of technical exercises.

Sometimes we focus on adding kilometers on the bike and we forget the real situations of competitions, Its Downs y Climbs, Its twists of 90º and 180º, their groups of people of different level that roll next to us. For what gain dexterity and confidence on your bike and you can apply it in this type of situation, we propose a series of technical exercises.

It is preferable that you look for a area without a lot of traffic with some slopes and roundabouts, industrial polygons, outside of working hours, they are usually a good place for it.

Zigzag between obstacles.

Put cones or small objects contiguously on a line with a separation of one meter. You must zigzag between them without touching any or losing balance. You can add difficulty by increasing your speed and / or decreasing the distance between objects.

Narrow passage and online.

Limit one narrow stepor for which you have to pedal while maintaining the rectilinear direction of your bike. Little by little reduce its width until the objective is to keep you on a line. We advise you to take your eyes a few 10-15 meters ahead of the front wheel.

Up and down ramps.

Keep working your mastery and stability on the bike with the step of ramps of different height and width. Placing a wooden plank on a tube will make a rocker-type ramp that adds difficulty to this exercise.

Let go of your hands

Practice pedaling with one hand or even without any. During a race you will need to drink or even adjust some garment, so this skill is essential. Notice that when you release your hand do not turn the handlebar, so that the trajectory continues its rectilinear direction.

Pedal with a partner stuck to the shoulder.

Esto will help you to feel more comfortable when you form platoons in the competition, so that there can be small pushes and frictions that will not make you lose your calm if you have already worked.

Stand.

It is important to work the moment of get up and sit down again for avoid losing speed in these movements. To do this we recommend that you do a little kidney stroke to the bike, pushing it forward, both up and sitting down. The first few times you will be thinking about them but you will see that in the end it becomes an unconscious and automatic gesture.

Curves and turns.

The way to make them will depend a lot on the type of curve, the speed and the state of the asphalt, for that reason you must have the sufficient skill that allows you to do them safely despite these circumstances.

In general, we can advise you brake before entering the curve, bring the change to the point that favors the first pedal on the exit of the same, keep the external foot stretched and pressing the pedal, while the inner leg is flexed and the weight is tilted towards it. Keep your look towards the end of the curvay do not pedal until you finish it to avoid that the pedal of the interior rub against the ground and you lose the balance.

With these exercises you can get more and more confidence and confidence on your bike, so that any situation that may occur during the competition does not make you tremble or doubt your abilities.

Laura García Cervantes

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