Outdoor cycling
Riding a bike over a distance with an even cadence and a neutral back.
How to do it
- Set the saddle so the knee is slightly bent at the bottom of the pedal stroke.
- Keep the back neutral, shoulders relaxed and elbows slightly bent.
- Pick a gear that gives a cadence of about 80–90 revolutions per minute.
- Pedal in full circles rather than only pushing down.
- Look well ahead and breathe evenly.
- Ride at a steady pace for the set distance and shift gears early before climbs.
Key technique cue
Aim for a cadence of 80–90 rpm with a neutral spine.
Common mistakes
- ✕ Gear too heavy with a low cadence
- ✕ Saddle too low or too high
- ✕ Tense shoulders and locked arms
- ✕ Sudden surges instead of an even pace
Benefits
- ✓ Endurance for the legs and cardiovascular system
- ✓ Gentle load on the joints
- ✓ Suits long rides
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Outdoor cycling
- Recumbent bike Z2
- Stationary bike ride
- Stationary bike Z2
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Step 3 -
Step 4
About the exercise
Cycling is a steady, cyclic load on the legs and cardiovascular system over open distance. The quads, glutes and calves do most of the work while the joints take almost no impact. It suits endurance training, commuting and variety.
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