Cycling Cheat Sheet

The key takeaways for beginners – bike setup, pedalling technique and road safety for relaxed kilometres.

Equipment & setup

Item	Priority	Tip
Helmet	High	Perfectly fitted – your most important lifesaver on every ride.
Saddle height	High	Wrong height is the no. 1 cause of knee pain – check leg extension, millimetres matter.
Visibility	High	Bright clothing, reflectors, reliable lights – being predictable saves you.
Cycling shorts	Low	Padded bib shorts prevent saddle discomfort on long rides.

The 3 golden technique rules

Factor 1: Spin light gears

Concept: Grinding heavy gears fatigues the muscles and strains the knees. Tip: 70–90 revolutions per minute in an easy gear – a round pedal stroke actively pulls the pedal up too.

Factor 2: Shift ahead of time

Concept: Shifting on the steep bit leaves you nearly stalled – and the chain jumps under full load. Tip: Shift before the climb and ease pedal pressure during the change. Avoid extreme cross-chaining.

Factor 3: Brake with control

Concept: Front-only or panic braking sends you over the bars. Tip: Always both brakes, weight back – ride with your eyes far ahead, the line follows your gaze.

Safe in traffic

You are a vehicle: Traffic lights, right of way, riding on the right – the same rules as for cars.
Hand signals: Announce every turn in good time – predictability protects you.
Blind spot: Keep distance from turning trucks and buses at junctions – when in doubt, wait.

Bike check & care

A-B-C-M check: Air, brakes, chain, M-check: 2–3 minutes before every ride prevent the most common breakdowns.
Chain care: Clean and sparingly oiled – too much oil attracts dirt and eats watts.

Drinking & energy

15-minute rule: 2–3 sips every 15–20 minutes – don’t wait for thirst to arrive.
From 90 minutes: Add carbohydrates and electrolytes – water alone no longer covers it.
Pacing on climbs: A steady rhythm in the saddle beats hard accelerations – stand up only for relief.

Pro tip: In steep hairpins the outside is your friend – the gradient there is noticeably flatter. Stay seated, pedal smoothly, and the mountain becomes arithmetic instead of a fight.