From bike handling and position to descending techniques and safety advice, these are 9 habits beginner cyclists should avoid doing to improve their cycling ability.

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00:00 Intro
00:10 Use lights
01:24 Bike handling
03:03 Avoid locking upper body
04:30 Descending techniques
06:49 Surging
07:58 Underfuelling
09:13 Bike maintenance
09:59 Bike fit
11:00 Safety

This cycling instructional video was filmed in Girona, Catalunya, Spain; a cycling mecca that has been home to many professional cyclists including Ben O'Connor, Jack Haig, Esteban Chaves, Ryan Mullen, George Bennett, James Knox, Dorian Godon, Jay Vine, and at one point George Hincappie, Lance Armstrong and Tyler Hamilton. Girona is used for training for races such as the Tour de France, Volta Catalunya, Vuelta Espana, ParisNice, Giro d'Italia and more. Teams such as BoraHansgrohe, INEOSGrenadiers, IsraelPremier Tech Pro Cycling, Human Powered Health, QuickStep Alpha Vinyl Team, UAE Team Emirates and others use Girona for team training camps and rider testing.