I shoot mountain bikes, 5k runs, outdoor type events. I seem to have problems really nailing the exposure consistently, especially when shooting up at a rider with a day sky in the background. I seem to either get proper exposure on the rider and blown out sky highlights or I get a proper sky exposure and a dark rider. Is the only option to expose for the sky and then use a flash? I'd love to hear your opinion on what I could be doing better to hit the exposure.
What can I do to learn how to expose my pictures correctly more consistently?
Here are two examples (sorry these aren't great examples, but the first two I came across)...