Cycling

Also known as: Outdoor Cycling, Bike Riding, Road Cycling

Cardio

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Body Part: Legs

Description

Cycle at a steady pace while keeping your torso relaxed and your hands light on the handlebars. Adjust the seat so your knee stays slightly bent at the bottom of each pedal stroke. Pedal smoothly through the full rotation and keep your knees tracking in line with your feet.

How to Perform

Adjust the saddle so your knee remains slightly bent at the bottom of the pedal stroke, then sit on the bicycle.
Wear supportive shoes and secure your feet on the pedals if the bike has straps or clips. Keep a light grip on the handlebars and relax your shoulders.
Lean forward naturally from your hips, lightly engage your core and keep your elbows slightly bent. Keep your shoulders relaxed and avoid resting heavily on the handlebars.
Start pedaling slowly and smoothly. Push down through one pedal while the opposite leg follows the motion, then alternate continuously.
Keep your knees tracking in line with your feet. Do not let them collapse inward or flare excessively outward as you pedal.
Ease your pace, brake smoothly and bring the bicycle to a stop before getting off.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Choose a gear that allows a comfortable, repeatable cadence.
Pedal smoothly through the full circle rather than pushing down hard only at the top of each stroke.
For interval sessions, make the hard efforts clearly harder than recovery periods, but keep recovery easy enough to regain controlled breathing.
Drink water regularly during longer rides, especially in warm conditions.
Change gears before a climb rather than waiting until pedaling becomes difficult.

Common Mistakes

Saddle height is too low, causing excessive knee bend at the bottom of each pedal stroke.
Saddle height is too high, making the hips rock side to side to reach the pedals.
Knees collapse inward or flare outward instead of tracking in line with the feet.
Bouncing in the saddle instead of keeping the hips stable.
Rounding the upper back and collapsing onto the handlebars.
Locking the elbows and gripping the handlebars too tightly.