Top 3 Tips for Improved Cycling: Ride Like a Popular Pro

As the sun sets on July 21, 2024, cycling enthusiasts around the world will witness a historic moment: the last day of the Tour de France.

This year’s race is unique not only for the incredible athleticism displayed by its participants but also because, for the first time since its inception, the race won’t finish in Paris. Instead, due to preparations for the upcoming Summer Olympics, the final stage will wrap up in the picturesque city of Nice.

Inspired by the spirit of the Tour de France, here are three top tips to help you ride like a pro either outside or on a stationary bike.

🚲 Set Your Seat Height Correctly
One of the simplest yet most impactful adjustments you can make to your bike is setting the seat height correctly. An improperly set seat can lead to discomfort, reduced efficiency, and even injury.

Pro Tip: To find the optimal height, sit on your bike and place your heel on the pedal. When the pedal is at its lowest point, your leg should be almost fully extended. This ensures that when you pedal with the ball of your foot, there is a slight bend in your knee, providing the perfect balance of power and comfort.


🚲 Balance the Force Between Hamstrings and Quadriceps
Cycling isn’t just about strong legs; it’s about balanced legs. Many cyclists make the mistake of overworking their quadriceps (front of the thighs) while neglecting their hamstrings (back of the thighs), leading to muscle imbalances and increased injury risk.

Pro Tip: Focus on a smooth pedal stroke where you push down with your quads and pull up with your hamstrings. Think of your pedal stroke as a complete circle, engaging different muscles throughout. Incorporating strength training exercises that target both muscle groups can also help maintain this balance.


🚲 Keep Your Knees Tracking Forward
Knee pain is a common complaint among cyclists, often caused by improper knee tracking. Ensuring that your knees move in a straight line with each pedal stroke can prevent this issue.

Pro Tip: Pay attention to your form and make adjustments as needed. When you pedal, your knees should move up and down in a straight line, not veer outwards or inwards. If you notice any deviation, consider checking your foot position or consulting a bike fitting specialist to check your bike’s geometry. Proper alignment not only prevents injury but also maximizes your pedaling efficiency.


Are you still unsure of your pedal stroke or another specific movement?

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Cycling is a fantastic way to enjoy the outdoors, stay fit, and experience the thrill of the ride. It can also be a way to play as an adult. By setting your seat height correctly, balancing the force between your hamstrings and quadriceps, and keeping your knees tracking forward, you can improve your performance and ride more comfortably.


So, whether you’re inspired by the Tour de France or just looking to enjoy a leisurely ride, these tips will help you cycle like a pro.

Happy riding!
Lisa