Getting started with road cycling

Road cycling is an accessible endurance sport, gentle on the joints and very complementary to running. Here's how to get started properly.

Position: comfort first

A poorly adjusted position causes fatigue and pain (back, knees, hands). Have your saddle height and position adjusted at minimum, ideally get a small postural assessment. A comfortable bike = longer and more enjoyable rides.

Pedaling smoothly: cadence

The beginner's reflex: use a big gear and "crush" the pedals. It's counterproductive and hard on the knees. Instead aim for a cadence of 80-90 revolutions/minute by using easier gears. You turn your legs fast and light.

Managing your effort

Like in running, most of your rides should be in easy endurance: you should be able to talk. Your heart rate zones help you avoid starting too hard. Later, you can structure with power. Discover FTP.

Your first rides

Start with 45 minutes to 1 hour on rolling terrain, 2-3 times a week. Increase duration progressively. Learn to drink and eat while riding on outings over 1 hour 30. Ride with others: you progress faster and it's more motivating.

Safety

Helmet mandatory, lights, respect the road rules, and learn to look behind without swerving. Bike handling (braking, turns, taking a hand off to drink) comes with practice.

Structure your progression

Sports Coach AI builds your cycling weeks according to your level and form, balances endurance and intensity, and saves you from the classic mistake of "always moderately hard" which leads to stagnation.