| Pedal action | | | | around 80-100, depending on your muscle size, the |
| Your legs need to apply most pressure during the | | | | terrain and what gear you choose. Riding with more |
| downward phase of pedalling. With clip less pedal you | | | | experienced riders lets you see their cadence and |
| produce a small amount of upward lifting at back of | | | | helps set a rhythm that you can follow. A cycle |
| the stroke, but this is not the crux of cycling power | | | | computer showing cadence will help you focus on |
| or efficiency. Choosing the right gear to suit your | | | | your pedal action - this is better than speed, which |
| effort level and the terrain will come with experience. | | | | can be very slow uphill despite a high effort. |
| Spin too fast and your legs will move little more than | | | | Cornering |
| the air around them. However, push too hard a gear | | | | In the real world you have to be able to corner |
| and your knees take a lot of strain plus you will tire | | | | safely and without wasting energy. If you slow too |
| easily. Gears on most triathlon bikes are 12-25 on the | | | | much, you have to reaccelerate brake too hard and |
| rear cassette and 39/53 or 30/40/52 on the front | | | | you can skid off. On sharp corners, get your inner |
| chain rings. The larger the rear sprocket size, the | | | | pedal up and press the outer foot into the pedal at |
| easier the gear becomes. On the front chain rings the | | | | its lowest point. Looking where you want to go and |
| 'big ring' has you travel further per revolution, so small | | | | lowering your body makes directing the bike easier. |
| front-big rear is an easy gear for steep hill | | | | On slight bends, you may be able to pedal through |
| Conversely, a big front-small rear combination gives | | | | them. Choose a course with a series of twisting |
| you a large gear for downhill or tail-wind situations. | | | | descents and junctions to practise cornering. |
| Vary your gears to find out what feels best and | | | | Top Tip |
| what is clearly the wrong gear - if possible, ride with | | | | Practising your bike skills is as important as building |
| more experienced riders around to watch and listen | | | | your fitness. Like a pilot, you will need to log many |
| to their gear choices and changing patterns. | | | | hours before you can feel fully confident to control |
| Cadence | | | | your machine. Ride your bike often and enjoy learning |
| The number of revolutions your feet rotate per | | | | to become a cyclist. |
| minute is called your cadence. The optimal number is | | | | |