Shifting Gears Drill
Using a stationary bike, ask the athlete to practice changing gears. Encourage the athlete to look forward, not down at the gears, in order to maintain a straight line when riding on the road. Ask the athlete to identify which gears are easier or harder to pedal by feel, not by sight. Ask the athlete to maintain a steady cadence while switching gears to emphasize how the gears affect how hard or easy it is to pedal.
On the road, find a course that offers a combination of flats and hills. While riding next to the athlete, prompt the athlete to select the appropriate gears for the terrain. Encourage the athlete to maintain a comfortable cadence throughout the ride (usually 70-80 rpm) by changing gears as the pitch of the road changes.
