More Biking Tips - Training

Eat to recover. Eat within one hour after finishing your ride to give your muscles the fuel they need to recover.
Go for the hills. Practice riding on hills to build strength in your legs.
Learn how to change a tire. You will at some point have to change your tire. Better to learn how beforehand.
Obey the law. Obey the rules of the road. It'll keep you safe and avoid expensive tickets.
Shrug it off. Every 15 minutes while you're riding, shrug your shoulders to relieve tension and stress.
Spin, spin, spin. Spinning is the key to riding long distances and burning fat. Choose an easier gear and keep your legs moving at a steady, fast pace.
Stop and stretch. Every so often, stop your bike and do some back, neck and leg stretches.
Stretch. Stretch your hamstrings, lower back, and abdominal muscles as a warm-up before you begin your ride.
Taking the turns. Put your weight on the opposite pedal when you turn to keep stable. If you're turning right, put weight on your left pedal.
Try one foot. As a drill, practice pedaling with one foot at a time. This will help improve your pedaling form.
Wear layers. Wear layers and a bike jersey with a pocket so you can pack the layers you take off.