From the outside looking in, cycling looks simple—all you have to do is pedal, right? But it can sometimes come off as intimidating if you’re brand new to getting back on the bike for the first time in a few years. You might find yourself thinking, “Wait, I need more gear?” or simply, “Yikes. Spandex.”
But once you take that first ride, we’re sure you’ll be hooked by the sense of freedom, adventure, and joy so commonly felt on the bike. Getting started is easier than it seems, and we’ll let you in on a little secret: You don’t even have to wear tight fitting clothes if you don’t want to. To help, we’ve gathered up six need-to-know tips on how to start cycling so you can hit the open road with confidence.
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- Get a Bike Fit. …
- Keep Your Bike Maintained. …
- Avoid Doing Too Much Too Soon. …
- Carry a Tube or Patch Kit. …
- Use Your Gears. …
- Learn How to Ride in a Group. …
- Remember to Refuel.
Rules Must be follow by cycle riders
- Protect your head. Head injuries are the cause of 60 percent of all cycling deaths in the U. S. every year. …
- Don’t pedal in high gear for extended periods of time. …
- Use your gears. …
- Get a proper bike fit. …
- Get the right saddle. …
- Change position while riding. …
- Don’t ride with headphones on. …
- Know the rules.
1. When riding in a group, always keep your hands in contact with your brakes, either in the drops or on the hoods. That way, you are always prepared to slow..
2. Don’t stare at the rear wheel you’re following in a pace line. Let your peripheral vision keep tabs while you look a couple of riders ahead to see what they’re doing. Then you’ll be prepared if something happens to make them veer or change speed.
3.A pace line is like a Slinky: Little movements at the front magnify and speed up as they flow to the back of the pack.
9 Tips That Make Riding More Fun
1. Set Your Seat Height Right
Experiencing pain in the front of your knee? Your seat might be too low, causing you to under-extend during your pedal stroke. This is a common mistake among beginners because most people feel more comfortable and confident if their feet can reach the ground. But having the wrong saddle height could put you at risk for injury.This is your seat height. It should be very close to the product of your inseam (in centimetres) multiplied by 0.883. If you need help, roll down to your local bike shop. The staff will likely be happy to set you up and share your saddle height. Then, get comfortable lifting yourself off the saddle and straddling the top tube so your feet can touch the ground as you come to a stop. It helps to lean the handlebars toward the foot you want to place down.
2. Don’t Stress About the Gear
You don’t need fancy clothes, clipped-in shoes, or a top-of-the-line bike to become a cyclist. Sure, slick equipment can be a lot of fun, but there’s nothing like smoking a bunch of high-end carbon bikes on a climb when you’re riding an old beater. The important thing is that you just get out there and ride—and worry about any potential gear upgrades later. You’ll certainly need a few things to get started (a bike and a helmet, of course), but don’t stress about dumping a bunch of money into a lot of fancy new gear.
3. Get a Bike Fit
How your bike fits you is one of the most important aspects of riding. If the fit is painful, you’re not going to spend much time in the saddle, no matter how excited you are to ride that new bike. To get the right fit, two elements are key: seat height and reach. The seat height should be high enough to give you a very slight bend in your knee when your foot is at the bottom of the pedal stroke, as mentioned above.Proper reach means your arms and torso make a 45-degree angle over the bike. Too long, and your back will be sore reaching for the handlebars; too short, and your knees will be too close to your arms. When you’re shopping for a bike, make sure to take it for a test ride to see that the size is correct for you.
4. Keep Your Bike Maintained
You don’t have to be a pro wrench to take care of the basics. Routine maintenance—like lubing your chain—will not only save you a bundle at the bike shop, but it will also prolong the life of your bike and components.Keeping the recommended amount of air in your tires (look over your tire to find the psi range) makes your rides a lot easier, too, and prolongs the life of your tires. Check out these three super-easy maintenance tasks your bike mechanic wishes you’d do.
5. Avoid Doing Too Much Too Soon
One of the biggest sources of injury comes from trying to take on. Build up slowly, ease in, and give your body time to adjust to new distances. Similarly, if you’re on a training ride, don’t start too fast and risk burnout and fatigue in the second half. Warm up during the first third of the ride, then settle into a rhythm for the second, and give it everything you’ve got for the final third.
6. Carry a Tube or Patch Kit
One minute you’re out there on the trail, cruising along with the perfect tailwind, having the time of your life. Then that unmistakable sound of air hissing out of your tires shatters your peaceful reverie, and the party is over. If your flat tire backup plan is to phone a friend, take a few minutes and check out this guide to changing a tube or patching one. You won’t believe how much more independent you’ll feel with the proper tools on hand—a spare, a patch kit, tire levers, and a mini-pump—and the know-how to get yourself back on the road in 15 minutes.
7. Use Your Gears
Gears are your best friends on a climb, and your greatest source of speed on a long, rolling stretch of road. But it does take a little practice to get the hang of when and how to shift into your most efficient gear. Here’s a basic guide to using all your gears.Using a low gear using ‘slow twitch muscle fibers’. These are best used for endurance and if you stick to this low gear, high cadence approach you’ll be able to ride for longer. So put simply: if you want a short fast ride that will make you fatigued quickly but increase your ‘power’, use higher gears
8. Learn How to Ride in a Group
Group rides—once they come fully back after the corona virus or you’re doing a socially distant ride with some friends—have their own protocol and etiquette for a reason—it’s easy to cause a crash if your riding isn’t predictable. If it’s your first time riding with a new group, hang out in the back, observe, and ask for help if you need it. No question is a dumb question when your own safety and the safety of the group is at stake. For more onand technique, check out this article.
9. Remember to Refuel
If you’re only riding for an hour, you should have water but don’t really need to eat on the bike. If you’re planning to ride for two hours or more, bring a snack along and start eating 45 minutes to an hour into your ride. Continue to eat small amounts every 15 to 20 minutes or so. Forgetting to refuel can put your body into a deficit and cause you to bonk—or go into a hypoglycemic state. Tiredness, irritability, dizziness, nausea, confusion—it’s not a strong way to finish a ride.
Other essentials to protect yourself from the elements during long rides:
- Waterproof clothing
- Biking gloves and padded shorts
- Sunscreen and sunglasses
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Is 30 minutes of cycling a day enough?
Always follow local traffic laws while riding—this includes coming to a complete stop at all stop signs and red lights (even on group rides), and using appropriate hand signals when making a lane change or turn. Also, don’t assume the car coming up behind you knows you’re there just because you’re in their lane. The more aware you are of your surroundings, the more you can anticipate any drivers not paying attention or hazards out on the road.
Headphones or earbuds should never be worn while riding outdoors, either. If you need tunes for motivation during a ride, opt instead for a small Bluetooth speaker and store it in your pocket or water bottle cage.
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