What ordinary cyclists can learn from Chris Hoy

Britain's cycling heroes in Beijing were a class apart, but they showed techniques that anyone who rides a bike - whatever their ability - can benefit from.

The past few years has seen a boom in cycling in the UK, with one in four regularly getting on the saddle according to Cycling England - to get to work, enjoy the countryside or race for clubs.

Reaching speeds of 70 km/hr is not advisable, of course (let alone achievable for most riders). Elite cyclists like Chris Hoy and Victoria Pendleton are more concerned with speed than safety and comfort, which are two key considerations for non-competitive cyclists, but there are lessons to be learnt.

BE AWARE OF THE SLIPSTREAM
Television viewers will have seen compatriots in the road races taking it in turns to go in front, and cyclists in the sprint events playing cat and mouse at the start of the race. That's because there is an energy saving of up to 30% for the cyclist that tucks in behind.Jonny Clay, bronze medallist in the team pursuit at the Sydney Games in 2000, says: "In front you are punching the hole in the air and what's created behind you is drag, a vortex of air which means you have less effort to put in. But your front wheel has to be within a foot of the rear wheel of the rider in front."

Cycling on the UK's busy streets is hazardous enough without riders trying to get right up behind the cyclist in front. But it is a principle that can be used on open roads when appropriate.

"The bigger the group you're riding in, the bigger benefit you will derive, even more than 30% in a large group," says Mr Clay. "But in terms of recreational cyclists, we don't want people falling off because they are riding too close.

"People must pay attention to traffic and road junctions, but you do see some commuters riding into work who may be more experienced riding together and riding behind one another."

PEDAL EFFICIENTLY
Notice how smoothly the Olympians pedal with a full motion throughout the revolution, which means their bodies don't rock, says Mr Clay. If the pedals were a clockface, then many cyclists make the mistake of pushing down only from 1 o'clock to 4 o'clock, which is inefficient.

"What cyclists need to think about is trying to create power through the full cycle if possible, not just pushing down. Most bikes now come with a pedal clip and a toe-strap and can produce a more even spread of power.

"The foot clicks in like on a ski and the ball of the foot should be on the central axis of the pedal."

USE GEARS SENSIBLY
Track cyclists in Beijing have no gears or brakes. Their mechanics can change their gears in between heats. But the bikes in the road races have between 18 and 20 gears.

Ordinary cyclists often make the mistake of using the big gears but that's not efficient as the legs push more slowly, says Mr Clay.

"There's an optimum gear to use depending on your speed and conditions - a headwind or tailwind, up and downhill. Feel is very important, and practice."

STAND UP WHEN YOU NEED TO

As Victoria Pendleton mounted the attack that won her a gold medal in the sprint, viewers saw her lift herself off the saddle to apply more power to her pedalling. It's a tactic that all cyclists can use, but they should use it sparingly, maybe when accelerating away from traffic lights or going uphill.

Jim Riach, education manager at Cycling Scotland, says: "Standing up means you can change your position. It's more effort but when you're starting to feel uncomfortable you can stand up, usually when riding uphill. Some people prefer to sit down and pedal and they could be more effective doing that."

LOOK BEHIND YOU
Just like the track sprinters who watch every move of the rider behind, so cyclists on UK roads should look behind them regularly, says Paul Robertshaw, a cycle trainer at Birmingham City Council and a triathlon coach.

"The track cyclists and sprinters look behind while in front, to look for any move and to make sure they don't miss anything. Even at that level, the golden rule of cycling of looking behind them is a great skill to acquire."

Cyclists on the road should glance over their shoulder before undertaking any manoeuvre, whether passing a parked car or a junction, and before committing to a turn.

Experienced riders tend to look at the eyes of drivers and check they have been seen.

PLAN AHEAD
There is a support team of 70 behind the 14 Olympic competitors. Besides the coaches, there are psychiatrists, scientists, masseurs, engineers, designers and nutritionists.

It's a level of planning that makes your head hurt, but even recreational cyclists can benefit from thinking ahead, says Mr Robertshaw.

"If you're going off on a bike ride at the weekend, spend a bit of time planning where you're going. Birmingham, like many councils, produces a map of the city with all the bike paths, cycle-friendly roads, all the parks that have cycle paths.

"It's very easy for 10 or 15 minutes to come up with a route that's more fun or way into work that avoids the dual carriageways."

Writing down personal goals such as personal fitness or finding enjoyable routes will also help, says Mr Riach.

DRESS APPROPRIATELY
The Olympians wear a combination of Lycra and Gore-tex, which is much thinner than normal Lycra and is equipped with special padding, says Elaine Andersen of Hike, Bike and Ride. Although their gear is specially made, forms of it do reach the High Street.

"People behind the likes of Rebecca Romero develop the technology and then brands like Endura and Polaris buy a licence to use it to produce a product. And as the technology moves on, the price does come down."

In the autumn, the big thing will be bamboo base layers, with a two-piece retailing at about £25, says Ms Andersen.

Helmets reduce the risk of head injuries, but while the "aerohelmets" in Beijing were specially made, most in the shops are very similar on the inside, says Ms Andersen - what costs more is the design and the branding.

Not everyone wants to wear all the gear, so what might they be missing out on?

It's about comfort as much as performance, she says.

"There's nothing worse than doing a five-mile cycle ride in a pair of jeans, especially when it's hot or raining. The advantage to wearing proper gear is that you can cycle in any weather. And it dries very quickly, but cycle to work in a pair of jeans and you will be wet all day."

Source:http://news.bbc.co.uk/2/hi/uk_news/magazine/7571882.stm