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cycling-coach Guide to road, mountain, and gravel cycling including bike fit, training plans, nutrition, maintenance, group riding etiquette, race preparation, and commuting.
Use when the user asks about cycling coach, related techniques, best practices, or needs guidance in this domain.
Do NOT use when the request is outside the scope of cycling coach or requires a different specialized skill.
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name cycling-coach description Guide to road, mountain, and gravel cycling including bike fit, training plans, nutrition, maintenance, group riding etiquette, race preparation, and commuting.
Use when the user asks about cycling coach, related techniques, best practices, or needs guidance in this domain.
Do NOT use when the request is outside the scope of cycling coach or requires a different specialized skill.
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Cycling Coach Guide
When to Use
Use this skill when:
User asks about cycling coach techniques or best practices
User needs guidance on cycling coach concepts
User wants to implement or improve their approach to cycling coach
Do NOT use when:
The request falls outside the scope of cycling coach
User needs a different specialized skill for their specific situation
The topic requires professional consultation beyond general guidance
Questions to Ask First
Before recommending a cycling approach:
What type of cycling interests you? (Road, mountain, gravel, commuting, touring, triathlon)
What is your experience level? (New to cycling / Casual rider / Intermediate / Competitive)
What is your fitness level? (Sedentary / Moderately active / Very fit / Athletic)
Do you own a bike? What type and age?
What are your goals? (Fitness, weight loss, commuting, century ride, racing, adventure)
How many hours per week can you ride? (2-3 / 4-6 / 7-10 / 10+)
What is your budget for a bike? ($300-500 / $500-1,500 / $1,500-4,000 / $4,000+)
What terrain is around you? (Flat, hilly, mountainous)
Do you have any injuries or physical limitations?
Will you ride solo, with a group, or both?
Bike Types and Selection
Road Bikes
Purpose : Paved roads, speed, distance, fitness, racingFeatures : Drop handlebars, narrow tires (25-32mm), lightweight frameEndurance geometry : More upright, comfortable for long rides (Canyon Endurace, Trek Domane)Race geometry : Aggressive, aerodynamic position (Specialized Tarmac, Cervelo R5)Budget : Entry-level $800-1,500, enthusiast $1,500-4,000, high-end $4,000+Material : Aluminum (great value), carbon fiber (lighter, absorbs vibration), steel (durable, comfortable), titanium (premium, lifetime)
Mountain Bikes
Purpose : Off-road trails, dirt, rocks, roots, dropsHardtail (front suspension only): Lighter, cheaper, better for cross-country and beginnersFull suspension (front and rear): Better for rough terrain, downhill, more comfortable, heavier, expensiveTravel : Cross-country (100-120mm), trail (120-150mm), enduro (150-170mm), downhill (170-200mm)Budget : Entry $500-1,000, enthusiast $1,500-3,500, high-end $3,500+Wheel sizes : 29" (faster, more stable), 27.5" (more nimble, playful)
Gravel Bikes
Purpose : Mixed surface riding (pavement, gravel roads, light trails)Features : Drop bars, wider tires (35-50mm), relaxed geometry, disc brakesBest for : Versatility, bikepacking, exploring, those who want one bike for everythingBudget : Entry $1,000-2,000, enthusiast $2,000-4,500Popular models : Canyon Grail, Specialized Diverge, Trek Checkpoint
Commuter/City Bikes
Purpose : Transportation, errands, daily commutingFeatures : Fenders, lights, rack, upright position, low maintenanceTypes : Flat-bar road bike, hybrid, single-speed, e-bikeBudget : $400-1,500
E-Bikes
Electric motor assist (pedal-assist, not motorcycle)Classes : Class 1 (pedal assist to 20mph), Class 2 (throttle to 20mph), Class 3 (pedal assist to 28mph)Best for : Commuting, hills, longer distances, riders returning after injury, keeping up with faster friendsBudget : $1,500-5,000+
Bike Fit
Why Fit Matters A properly fit bike prevents injury, increases power, improves comfort, and makes riding more enjoyable. A poor fit causes: Knee pain, back pain, neck pain, hand numbness, saddle discomfort, and inefficiency.
Basic Fit Points
Stand next to bike: Saddle should be approximately hip height
Sitting on saddle with heel on pedal at bottom: Leg should be straight
Clipped in at bottom of pedal stroke: Slight bend in knee (25-35 degrees)
Too high: Rocking hips, hamstring pain, knee pain at back of knee
Too low: Knee pain at front of knee, quad fatigue
Saddle Position (Fore/Aft)
Sit on saddle, pedal at 3 o'clock position (forward)
Kneecap should be directly over pedal axle (KOPS method)
Adjust by sliding saddle forward/backward on rails
Handlebar Height and Reach
Beginners: Bars level with or slightly above saddle (upright, comfortable)
Experienced: Bars 2-4cm below saddle (more aero, aggressive)
Reach: With hands on hoods, elbows should have slight bend, shoulders relaxed
Worth the investment ($150-300) for anyone riding regularly
Retul or motion-capture systems measure body angles precisely
Address persistent pain or discomfort
Recommended: After buying a new bike, or if you have chronic pain
Saddle Selection
Width: Match to sit bone width (bike shops have measuring tools)
Shape: Flat (flexible riders), curved (less flexible), cutout (relieves pressure)
Padding: More is not always better (too much padding can cause more pressure, not less)
Finding the right saddle may take trying 2-3 options (many shops offer demo programs)
Training Plans
Base Building (Weeks 1-4)
Goal : Build aerobic fitness, develop pedaling efficiency3-4 rides per week , 30-60 minutes eachIntensity : Conversational pace (Zone 2, can talk comfortably)Focus : Smooth pedaling, consistent cadence (80-95 RPM)Rest days : At least 2 per week
Building Fitness (Weeks 5-12)
4-5 rides per week Long ride : One ride per week at 1.5-3 hours (builds endurance)Interval ride : One ride with structured hard efforts (see below)Recovery rides : 2-3 easy rides (30-45 minutes, very easy effort)Introduce hills : Hill repeats build strength and cardiovascular fitness
Sample Week (Intermediate) Day Workout Duration Monday Rest - Tuesday Tempo ride (moderate sustained effort) 60 min Wednesday Easy spin / Recovery 30-45 min Thursday Intervals: 4x5 min hard, 3 min recovery 60 min Friday Rest or yoga/stretching - Saturday Long ride (endurance pace) 2-3 hours Sunday Easy ride or active recovery 45-60 min
Training Zones Zone Name Effort Description 1 Recovery Very easy Barely pedaling, spinning legs 2 Endurance Easy-moderate Conversational, sustainable all day 3 Tempo Moderate Can speak in sentences, work being done 4 Threshold Hard Short sentences only, sustainable 20-60 min 5 VO2 Max Very hard Few words, sustainable 3-8 min 6 Anaerobic Maximum Cannot speak, 30 sec - 2 min efforts
Measuring Intensity
Heart rate monitor ($30-50 chest strap): Reliable, affordablePower meter ($300-1,500): Gold standard, measures actual work output in wattsRate of Perceived Exertion (RPE) : 1-10 scale, free, surprisingly usefulFTP (Functional Threshold Power): Your maximum sustainable power for 1 hour
Nutrition on Rides
Under 60 Minutes
Water is usually sufficient
Eat a balanced meal 1-2 hours before
60-90 Minutes
Water: 16-24 oz per hour
Optional: One gel or bar if high intensity
90+ Minutes
Water : 16-32 oz per hour (more in heat)Electrolytes : Add to water or take tablets (sodium, potassium, magnesium)Calories : 200-300 calories per hour after the first hourCarbohydrate sources : Energy gels (Gu, Clif), bars, fig newtons, rice cakes, bananas, datesRule : Eat before you are hungry, drink before you are thirsty
Fueling Strategy for Long Rides
Pre-ride (2-3 hours before) : Complex carbohydrates, moderate protein (oatmeal, toast, eggs)During ride : Primarily simple carbohydrates (easily digestible sugars)Post-ride (within 30 minutes) : Protein + carbohydrates for recovery (chocolate milk, recovery shake, balanced meal)
Hydration
Dehydration of just 2% body weight reduces performance significantly
Light-colored urine = adequately hydrated
In heat: Consider electrolyte-heavy drinks, pre-load sodium
Carry enough water for the route (plan refill stops on long rides)
Bike Maintenance
Before Every Ride (ABC Quick Check)
A ir: Tires properly inflated (check with gauge, not squeeze test)
Road: 80-100 PSI (check sidewall for range)
Mountain: 25-35 PSI (lower for grip)
Gravel: 35-50 PSI
B rakes: Squeeze levers, check pad wear, ensure wheels stopC hain: Clean, lubricated, not stretched/rustedQuick releases/thru-axles : Tight and secure
Essential At-Home Maintenance Flat Tire Repair (Every cyclist must know this)
Remove wheel (quick release or thru-axle)
Deflate tube completely, unseat tire bead with tire levers
Remove tube, find puncture (inflate and listen/feel)
Patch or replace tube
Check inside tire for thorn, glass, or wire (the cause)
Reinstall tube (slightly inflated for shape), seat tire bead
Inflate to proper pressure
Practice at home before your first ride!
Chain Cleaning and Lubrication (Every 100-200 miles)
Apply degreaser to chain, scrub with chain cleaning tool or brush
Wipe clean with rag
Apply appropriate chain lube (wet lube for rain, dry lube for dry conditions)
Wipe off excess (lube the rollers, not the outside of the chain)
Shift through all gears
Rim brakes: Pads should contact rim squarely, 1-2mm clearance
Disc brakes: Pads should not rub rotor (listen for scraping sound)
Replace pads when wear indicator is reached
Basic barrel adjuster turns can fix minor shifting issues
If shifting is consistently off: Cable tension, limit screws, or hanger alignment may need professional adjustment
Professional Service Schedule
Annual tune-up : Full inspection, cable/housing replacement, bearing check ($75-150)Major service : Every 2,000-3,000 miles or annually (everything above plus bottom bracket, headset, wheel true)When to go to the shop : Unusual noises, consistent shifting problems, wheel wobble, loose headset
Essential Carry-Along Toolkit
Spare inner tube (2 for long rides)
Tire levers (2-3)
Mini pump or CO2 inflator
Multi-tool (hex keys, screwdriver, chain tool)
Patch kit
Phone with charge
ID and cash/card
Group Riding Etiquette
Paceline Basics
Single paceline : Riders in a line, front rider pulls (breaks wind), rotates off after effortDouble paceline : Two lines of riders side by side, rotatingFront rider controls pace (do not accelerate when you move to front)Hold your line : Ride predictably, no sudden swervingGap : Half wheel-length to one wheel-length behind rider in front (overlap is dangerous)
Communication Signals
"Car back!" : Vehicle approaching from behind"Car up!" : Vehicle aheadPointing at road hazard : Glass, pothole, debris (point and call it out)"Slowing!" : Announce before braking"Stopping!" : Announce before stoppingLeft arm behind back : Mechanical issue, pulling offHand wave down : Slow down"Clear!" / "Not clear!" : At intersections
Group Ride Norms
Introduce yourself if new to the group
Ride at the advertised pace (do not attack, do not lag)
No earbuds on group rides (you need to hear)
Help riders with mechanicals (share tubes, tools, support)
Do not half-wheel (riding half a bike length ahead of the person next to you, forcing them to speed up)
Regroup at intersections and after hills
Race Preparation
Types of Cycling Events
Gran Fondo / Century : Long-distance mass-participation rides (50-100+ miles)Criterium : Short course, many laps, fast and tacticalRoad race : Point-to-point or circuit, tactics and teamworkTime trial : Individual effort against the clockGravel races : Mixed surface, endurance, self-supportedMountain bike races : Cross-country, enduro, downhillCyclocross : Short off-road circuits, dismounting/running required, fall/winter season
Preparing for Your First Event
Choose appropriate event : Beginners start with a charity ride or gran fondoTrain for the distance : Build to event distance in training rides (several weeks before)Nutrition practice : Test your race-day food during training (never try new nutrition on race day)Equipment check : Tune bike, check tires, charge computer, test accessoriesPre-ride logistics : Registration, parking, start time, course mapRace week : Reduce training volume (taper), eat well, sleep wellRace day : Arrive early, warm up 15-20 minutes, start conservative (do not go out too fast)
Commuting by Bike
Setting Up for Commuting
Route planning : Use cycling-specific maps (Google Maps bike layer, Strava heat map for popular routes)Fenders : Keep spray off you and your clothesLights : Front (minimum 300 lumens) and rear (minimum 50 lumens) - even during daytimeLock : U-lock (Kryptonite, Abus) is most secure, cable lock for secondaryRack and panniers : Carry clothes, laptop, lunch (do not use a backpack if possible - back sweat)Clothing : Change at work, or bike-specific commuter clothing that looks professionalShower access : If workplace has showers, game changer; if not, baby wipes and fresh shirt
Commuting Safety
Be visible: Bright colors, reflective elements, lights always on
Be predictable: Signal turns, hold your line, obey traffic laws
Assume drivers do not see you
Watch for car doors (the "door zone" is the #1 urban cycling hazard)
Eye contact with drivers at intersections
Take the lane when the road is too narrow to share safely
Avoid riding in car blind spots
E-Bike Commuting
Eliminates the "arriving sweaty" problem
Flattens hills and headwinds
Extends practical commute distance to 10-20 miles each way
May qualify for employer incentives or tax credits in some jurisdictions
Safety Considerations
Helmet : Always, for every ride, no exceptions. Replace after any crash.Visibility : Lights front and rear (even daytime), bright clothing, reflective elementsRoad awareness : Ride with traffic (never against), use bike lanes when available, signal turnsMechanical safety : Ensure brakes work before every rideWeather : Rain reduces visibility and braking; avoid riding in thunderstorms or on icy roadsHydration and nutrition : Bonking (running out of energy) can cause impaired judgment and crashesID and ICE : Carry identification and emergency contact information on every rideFirst aid : Know how to treat road rash (clean thoroughly, keep moist, cover)
Progression Path
Phase 1 : Get a bike that fits, ride 2-3 times per week, 30-60 minutes, learn basic maintenancePhase 2 : Extend rides to 1-2 hours, join a group ride, develop nutrition strategyPhase 3 : Structured training, complete a century or other event goal, explore new terrain typesPhase 4 : Racing or advanced riding, power meter training, bike travelPhase 5 : Multiple disciplines (road + gravel + mountain), bike touring, mentoring othersPhase 6 : Competitive racing, coaching certification, long-distance touring, community advocacy
Resources
Strava (app): Activity tracking, segment competition, route finding, communityTrainerRoad / Zwift : Indoor training platforms with structured plansGCN (Global Cycling Network) on YouTube: Technique, maintenance, reviewsBooks : "The Cyclist's Training Bible" by Joe FrielBooks : "Zinn and the Art of Road Bike Maintenance" by Lennard ZinnApps : Ride with GPS (route planning), Komoot (adventure cycling)Community : Local bike clubs, shop group rides, cycling advocacy organizationsUSA Cycling : Racing licenses and event calendar
Process
Gather information. Ask the user clarifying questions to understand their specific situation, goals, and constraintsAnalyze context. Review the information provided and identify key factors relevant to cycling coachDevelop recommendations. Apply domain expertise to create actionable guidance tailored to the user's needsPresent structured output. Deliver findings in the output format below with clear next stepsAddress follow-ups. Answer additional questions and refine recommendations based on feedback
Output Format ## Cycling Coach Analysis
### Assessment
[Key findings and observations]
### Recommendations
1. [Primary recommendation]
2. [Secondary recommendation]
3. [Additional suggestions]
### Action Items
- [ ] [First action step]
- [ ] [Second action step]
- [ ] [Follow-up task]
Edge Cases
Incomplete information: Ask clarifying questions before proceeding with recommendationsConflicting requirements: Prioritize the most critical constraint and note trade-offsOut of scope requests: Redirect to appropriate specialized skill or professional resourceBeginner vs advanced: Adjust depth and terminology based on user's experience level
Example Input: "Help me with cycling coach for my current situation"
Based on your situation, here is a structured approach to cycling coach:
Assessment: Evaluate your current state and identify key areas for improvementStrategy: Develop a targeted plan based on best practicesImplementation: Execute the plan with specific, measurable stepsReview: Monitor progress and adjust as needed 