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

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00:00 Introduction
00:10 Use lighting
01:24 Bicycle treatment
03:03 Avoid locking the upper body
04:30 Descending techniques
06:49 Rising
07:58 Not enough fuel
09:13 Bicycle maintenance
09:59 Cycling fit
11:00 Safety

This cycling instruction video was filmed in Girona, Catalonia, Spain; a cycling mecca where many professional cyclists have lived, 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, Paris-Nice, Giro d'Italia and more. Teams such as Bora-Hansgrohe, INEOS-Grenadiers, Israel-Premier Tech Pro Cycling, Human Powered Health, Quick-Step Alpha Vinyl Team, UAE Team Emirates and others use Girona for team training camps and rider testing.

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