Shifting Gears
Shifting is the process of adjusting the gearing that allows the athlete to ride and negotiate a variety of terrain. For example, if riding up a hill using a high gear (e.g., the chain is on the large chain ring in the front and the small sprocket in the rear), we will encounter tremendous resistance, which may prevent us from making it to the top. The solution is to shift to a lower gear (e.g., shift the chain to a smaller chain ring in the front and/or a larger sprocket in the rear) before climbing a hill.
Work with the athlete to find the cadence that is most comfortable. Then ask the athlete to remember what the cadence feels like (perhaps referring to a cycling computer) and instruct him/her in shifting to maintain that cadence as the terrain changes. If pedaling too fast, then have the athlete shift into a gear that increases the resistance; if it is too hard or too slow, then shift to a gear that is a little easier. When approaching a hill, the athlete needs to remember to anticipate the change and to shift before it is needed, and to continue pedaling throughout the shifting process. Do not coast when shifting.
