Cycling for Beginners 101 and anyone looking to improve

1. Train according to your cadence and heart rate… these are the only crucial parameters for beginners. If you train based on your average speed, you will never improve.

2. Dress smart… wear one more layer than you think is enough… it’s not about how warm or cold you feel. It’s important to understand how your body works. Your heart pumps blood to the surface of your skin instead of to your muscles. This increases your heart rate and decreases your performance.

3. Get a semi-professional bike fit… your power transfer is more important than an expensive aero handlebar that doesn’t fit.

4. Your saddle, cranks, pedals, wheels, and tires increase your performance. Your groupset does not. If you have electronic shifting and €39 pedals… rethink your investment.

5. Train alone… don’t do what others are doing unless it fits your training plan