Skills Training for Cyclists

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by Arnie Baker, M.D. Contents Excerpt Delivery

$12.95 eBook Argo Publishing 21 photos &  illustrations 57 pages (564 KB)

Also by Arnie Baker, M.D.

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Dr. Arnie Baker may be a national-class racer and coach of Olympic cyclists, but he hasn't lost touch with the needs of recreational riders.

In this eBook, Skills Training for Cyclists, he delivers an all-round education for newer roadies who want to flatten the learning curve.

Why practice skills and do drills rather than develop techniques simply by riding?

In Dr. Baker's view, there are 7 big benefits of skills training:

• Safety – learning cycling's key skills helps you avoid accidents.

• Comfort – this has a mental component as well as a physical one.

• Energy reduction – riding right means not wasting strength or stamina.

• Confidence – many newcomers lack it; skill development creates it.

• Drafting – the sooner you learn this skill, the better you'll ride with others.

• Tactics – when you have the skills, you can use them to best advantage.

• Fun – skilled riders have more!

To help you gain these advantages, you're guided you through 39 beginning and intermediate skills guaranteed to quickly advance your cycling ability. Check the Table of Contents to see everything you'll learn.

Arnie Baker has coached riders to several Olympics, 30 national records and 80 national championships. He has authored or co-authored 14 cycling books and more than 750 articles. On the bike, Dr. Baker is a category 1 racer who has set eight U.S. 40K time trial records and won more than 200 races, including multiple national championships. He practices what he preaches!

This excerpt comes from page 24. Dr. Baker begins his discussion of group riding skills with these five points and goes on to discuss eight others.

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EXCERPT: Group Riding Principles

Certain principles apply when riding in a pack of riders. These principles are vital to the safety of the group and its members. Learn them and you will be welcome in the paceline.

Learn how to ride with a group of riders at moderate speed. You will be able to better anticipate what happens when riding in fast packs.

No Sudden Moves
Do not suddenly turn right, left, speed up, slow down. It is inefficient and dangerous.

Be Smooth
Riders new to pacelines feel the need to show they can keep up. Some work harder and speed up at the front. This is wrong. The front rider relinquishing the lead moves' over to the side and then slows down, slightly. The rider assuming the lead does not speed up, but maintains the same speed.

Give Others a Turn
The idea is not to prove how strong you are by hogging the front, but rather to learn how to work together in a group, ride together, and feel comfortable changing positions. There will be plenty of time to test your strength.

Pull Off in a Consistent Direction
When riding in a group, unless the wind changes, riders will relinquish the lead by "pulling off' either to the left or the right. Whichever way the group is working, pull off the same way.

Indicate When & Where Pulling Off
Indicate physically and orally how and when you will be pulling off.

Use the "chicken wing" indicator. Flap an elbow just before pulling off; flap on the side opposite to which you are moving. In this way, with side winds, the following rider, echeloned to the lee side, will know when the lead rider is pulling off.       

Although some riders point to where they will be going with a finger, keeping both hands on the handlebars is safer.

Just before pulling off say: "Pulling off."

8 more expert group riding tips follow these 5

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TOC:  Skills Training for Cyclists

About the Author Acknowledgments Skills Training Principles Why Skills Training? Skills Acquisition Focus Balance Skills Failure General Skills 1. Mounting the Bicycle 2. Dismounting the Bicycle 3. Riding One-Handed 4. Riding Straight 5. Looking Back While Riding 6. Signaling to Motorists & Cyclists 7. Control, of Speed 8. Emergency Braking 9. Shifting 10. Chain Tricks 11. Obstacles 12. Bunny Hopping Obstacles 13. Dogs 14. Group Riding Principles 15. Pacelines 16. Echelons 17. Cornering 18. Fixing a Flat Tire 19. Tire Sweeping 20. Removing a Rear Wheel Climbing & Descending 21. General & Road Climbing 22. Off-Road Climbing 23. Starting on a Climb 24. General & Road Descending 25. Off-Road Descending Proximity Skills 26. Holding On 27. Pushing a Rider Uphill 28. Bumping 29. Touching Wheels 30. Tuck and Roll in a Crash Racer Skills 31. Water Bottle Pick Up 32. One-Legged Riding 33. Sprinting 34. Attacking 35. Held Starts 36. Time Trial Turnarounds 37 Track Stands 38. Riding No Hands 39. Urinating While Riding Appendix A 6-Day Skills+ Program   Excerpt