Cycling (Outdoor) | Gymacetamol

Muscles Worked

Primary

Quadriceps

Secondary

Glutes

Quick Cues

1

Maintain a steady cadence

2

Keep back straight

3

Shift gears for terrain

4

Breathe steadily

Equipment Needed

Bicycle

Adjust your seat height so your leg has a slight bend at the bottom of the pedal stroke.
Start pedaling at an easy pace to warm up.
Keep your hands on the handlebars and elbows slightly bent.
Maintain a smooth, circular pedal stroke.
Shift gears as needed for the terrain.
Keep your core engaged and avoid rocking your hips.
Continue for the desired duration or distance.

Common Mistakes

Not adjusting the seat height properly

Pedaling with the toes only

Leaning too far forward on the handlebars

Pro Tips

Vary your route and terrain for more engaging rides

Shift gears before you hit hills, not during

Keep your cadence between 80-100 RPM for efficiency

Your Progress

Variations

Stationary Bike

Mountain Biking

Spinning