Beginner Biking Plan

Follow Fitness Expert Gin Miller's training guide to get your body on your bike and back in shape.

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Upshift gears at the top of the hill to apply more tension to the pedals so you can continue to pedal lightly as you descend.
David Martinez

Drill Four: Descending

• Upshift gears at the top of the hill to apply more tension to the pedals so you can continue to pedal lightly as you descend. "This helps prevent soreness by removing any lactic acid, which may have developed in your muscles while climbing the hill," Miller says.

• "Lightly tap the brakes as you descend, rather than applying continued pressure, although you can do so if necessary," Bausch says.

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