Assess Bike Setup and Fitness
30 minutesDocument current gearing (chainring × cassette), calculate gear ratios, and establish baseline fitness metrics.
Intermediate1-2 hours planning
Cycling Planning Guide
Cycling training and route planning guide with power zone calculations, cadence targets, gear ratios, elevation gain estimates, and endurance ride scheduling.
road cyclistsbike commuterscycle tourists
Workflow
Plan Route and Effort
30 minutesEstimate ride distance, elevation, and target pace. Calculate expected ride duration and calorie expenditure.
Optimize Gearing for Terrain
20 minutesCalculate gear ratios for planned climbs, determine optimal cadence at target speed, and adjust if needed.
Prepare Ride Nutrition
15 minutesCalculate calorie and hydration needs based on ride duration and intensity.
Execute Ride and Review
VariesRide the planned route, note actual vs planned pace and cadence, and adjust gearing or fitness plan accordingly.
Tools Used
- Reviewed Bicycle Gear RecordPrimaryReference
Calculate gear inches and ratio for current drivetrain setup. · Verify lowest gear handles planned climb gradients. · Note which gears were used most for future setup decisions.
- Pace CalculatorPrimarySupporting
Estimate ride duration from distance and target speed. · Compare planned vs actual average speed.
- Calorie CalculatorPrimarySupporting
Estimate energy expenditure for ride nutrition planning. · Plan on-bike food and drink quantities.
- Reviewed Bicycle Cadence-Speed IntervalPrimarySupporting
Calculate cadence at target speed in each gear. · Compare actual vs target cadence after ride.
Checklist
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Safety
Planning
Preparation
Reference Materials
Common Gear Ratio RangesTable
Typical gear ratios for road cycling setups.
| Terrain | Ratio Range | Example (50T × Cassette) |
|---|---|---|
| Flat / Rolling | 2.5–4.0 | 50×13 = 3.85 |
| Hilly | 1.5–2.5 | 34×25 = 1.36 |
| Mountain / Steep | 0.8–1.5 | 34×32 = 1.06 |
| Sprint | 4.0–5.5+ | 50×11 = 4.55 |
Cadence-Speed RelationshipFormula
Speed (km/h) = Cadence (RPM) × Gear Ratio × Wheel Circumference × 0.06.
Cycling Calorie Burn EstimatesTable
Approximate calorie burn per hour by intensity.
| Intensity | Speed (km/h) | Cal/hr (70 kg rider) |
|---|---|---|
| Easy | 16–19 | 300–400 |
| Moderate | 20–25 | 450–600 |
| Vigorous | 26–32 | 650–850 |
| Racing | 33+ | 900+ |
Learn to Fix a Flat
Carry spare tube, tire levers, and CO₂ inflator. Practice at home so roadside fixes take under 10 minutes.
Draft in Groups to Save Energy
Riding in a paceline reduces energy expenditure by 20–30% at the same speed — but only if you trust the group's skill level.
Check Tire Pressure Weekly
Under-inflated tires increase rolling resistance by 15%+ and raise puncture risk. Check before every ride.
Use Bike Lights Day and Night
Daytime running lights reduce collision risk by 19% according to Danish studies. Use flashing rear light always.
Safety Notes
- Always ride with traffic (not against it), use hand signals, and make eye contact with drivers at intersections.
- Descend cautiously on wet roads — rim brakes lose 50%+ effectiveness when wet; disc brakes are safer in rain.