Riding a bicycle safely and efficiently, progressing from basic balance and traffic awareness through endurance riding, structured training, and competitive performance to coaching and shaping cycling culture.
Cycling spans balance, bike handling, traffic safety, endurance, terrain mastery, training science, and community leadership. Progress is measurable through distances completed, average speed improvements, event finishes, and the scope of influence on other riders, with clear benchmarks at every stage of development.
You are learning to ride for the first time or rebuilding confidence after a long break. You can mount and dismount, maintain balance at low speed, pedal forward, and stop using both brakes. You wear a helmet on every ride and stick to parks or bike paths away from motor traffic. Rides are under 5 km.
What Comes Next
If you've checked off most of this list, you're ready for the FUNdamentals stage, riding on public roads and mastering gear shifting. Kolb(1984)'s Experiential Learning theory suggests building a habit of reflecting on what went well and where you felt uncertain after each ride to speed your progress.
The global governing body for cycling that defines coaching certification tiers (UCI Coaching Licence Levels 1-3), competition categories, and athlete development pathways from grassroots to elite.
Provides FTP test protocols, 7-zone power classification, and periodization plans that directly underpin measurable checklist criteria at Levels 3-5 including power zone training, cadence targets, and data analysis benchmarks.
The authoritative standard for certified cycling coaching credentials (Level 1-3) in the United States, formally certifying coaching competency through biomechanics, physiology, and periodization curricula at Levels 5-6.
Systematically reviews power profiling methodologies, power-duration models, and exercise intensity domains (moderate, heavy, severe, extreme), providing scientific evidence for power zone training and FTP-based checklist items at Levels 3-5.
