How to begin cycling
When it comes to the right bike what matters most is that the bicycle fits your body.
The tilt of your seat, height of the handlebars and how far forward you have to reach to grasp the pegs all affect where pressure is felt on the body. The best way to set up your bike for your individual needs is to get a professional bike fit.
Another little change that makes a big difference in terms of comfort is to wear cycling shorts that have padding in the crotch - called a chamois. The chamois reduces chafing and works in tandem with your bike seat’s cushioning to relieve pressure on your sit bones.
Other helpful equipment include:
- A helmet - it's foolish to ride without one.
- Cycling gloves -- the padded palms keep pressure off your nerves, which reduces the chance of your fingers going numb.
- Glasses for protection from the sun, wind and debris.
- You’ll also want spare inner tubes, a multi-tool and a hand pump. A CO2 cartridge system works, too. Store these gadgets in a saddlebag or tuck them in the pocket of a cycling jersey.
Fitness on a bike is all about getting into a steady rhythm, meaning you need to consistently pedal, rather than pedal-coast, pedal-coast. To do that, you need to leave stoplights behind. Seek out long stretches of road, ideally ones with a relatively low volume of traffic.
On the bike, work on mastering the balance between gear and cadence - how fast you pedal.
You can check your pace by tracking your revolutions per minute. The standard speed is 80 to 90 times, counting one leg. If your pedal strokes are closer to 60 per minute, the gear you’re in is likely too hard. Finding that sweet spot provides steady cardiovascular training without potential harm to your joints.
Once you get the hang of riding on the roads, cycling’s non-impact nature means you can ride as much as your schedule and fitness level allow. However a gradual buildup in distance increases the chance that you’ll enjoy cycling and stick with it. So commit to a minimum of two weekday rides of 30 to 45 minutes plus a longer pedal on the weekends.
Safely add bursts of speed to your workout from the get-go. Try working in quick accelerations that last anywhere between 30 seconds to five minutes. These doses of speed add a powerful fitness boost and increase the number of calories you’ll burn.
Part of the joy of cycling is ride with others. So, try joining bike shop or club rides, where you’ll meet people and explore new routes as a group.
Also, not every day is a perfect riding day. Rain, snow or other conditions might force you to take your workout inside. If so, indoor cycling classes can provide a group experience without the traffic or worries about keeping up. That camaraderie can be what you need to hit the saddle midweek, particularly on cold, dark days.
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