Cycling for beginners 101 and those who wish improvement

1. train according to your cadence and pulse… These are the only crucial parameters for beginners. If you train according to your average speed, you will never improve.

2. dress smart… wear a layer more than you think is enough… It is not relavant how warm or cold you feel. it is important to understand how your body works. Your heart will pump blood to your skin surface instead of to your muscles. Increasing your heart rate, decreasing your performance.

3. get a semi professional bike fitting…  Your power transfer is more crucial than an expensive aero bar that does not fit.

4. your saddle, cranks, pedals, wheels and tyres increase your performance. your gears don´t. If you have electronic gears and eur 39 pedals… rethink your investment.

5. train alone… don´t do what others do unless it fits your training programme