Cycling Basics for New Riders

Starting something new can feel a bit overwhelming, especially when it involves a bike and the open road. But trust me, cycling is one of the most rewarding activities you can take up. It’s great for your health, your mood, and even your social life. Whether you’re looking to get fitter, enjoy the outdoors, or just find a new hobby, I’m here to guide you through the essentials. Let’s dive into some practical advice that will help you feel confident and excited about cycling.

Getting Started with Cycling Beginner Tips

When you first hop on a bike, it’s normal to feel a little wobbly or unsure. The good news is, cycling is a skill you can learn quickly with the right approach. Here are some tips to get you rolling smoothly:

• Choose the right bike: Comfort is key. Look for a bike that fits your height and feels easy to handle. You don’t need the fanciest model; a simple, well-maintained bike will do just fine.

• Adjust your seat and handlebars: Your seat should be at a height where your leg is almost fully extended when the pedal is at its lowest point. Handlebars should be positioned so you can reach them without straining your back or shoulders.

• Wear appropriate clothing: Breathable, flexible clothes work best. Avoid anything too loose that might get caught in the chain.

• Safety gear is a must: Always wear a helmet. Consider gloves and reflective clothing if you plan to ride in low light.

• Start slow: Find a quiet, flat area to practice. Focus on balance, pedalling, and braking before tackling hills or busy roads.

  
  

Remember, every cyclist was once a beginner. Take your time and enjoy the process.

A beginner-friendly bike ready for a ride

Essential Cycling Beginner Tips for Confidence and Safety

Once you’re comfortable on your bike, it’s time to think about how to ride safely and confidently. Here are some tips that will help you feel more in control and prepared:

• Learn the hand signals: These are important for communicating with other road users. Practice signalling left and right turns, and stopping.

• Be visible: Use lights and wear bright or reflective clothing, especially if you’re riding early in the morning or late in the evening.

• Plan your route: Start with quieter roads or dedicated cycle paths. Apps and maps can help you find the safest and most enjoyable routes.

• Keep your bike in good shape: Regularly check your brakes, tyres, and chain. A well-maintained bike is safer and more fun to ride.

• Ride predictably: Avoid sudden moves. Stick to your lane and obey traffic rules.

• Stay hydrated and fuelled: Bring water and a small snack if you’re going for a longer ride.

  
  

By following these tips, you’ll build your confidence and enjoy your rides more.

Hand signals help communicate intentions to other road users

What is the 75 Rule in Cycling?

You might have heard about the "75 rule" in cycling and wondered what it means. It’s a simple guideline that helps you manage your effort and avoid burnout, especially when you’re just starting out.

The 75 rule suggests that you should aim to ride at about 75% of your maximum effort during training or longer rides. This means you’re pushing yourself enough to get fitter but not so hard that you get exhausted or risk injury. Here’s how to apply it:

• Gauge your effort: You should be able to talk but not sing while cycling at this pace.

• Use a heart rate monitor or perceived exertion scale: If you have a device, aim for 75% of your max heart rate. If not, trust how you feel.

• Build gradually: Start with shorter rides at this effort and increase your distance or time as you get stronger.

• Rest and recover: Don’t forget to take easy days or rest days to let your body adapt.

  
  

This rule is especially helpful for women in perimenopause or post-menopause, as it encourages steady progress without overdoing it.

Monitoring effort helps maintain the 75 rule for balanced training

Practical Tips for Maintaining Your Bike and Gear

Taking care of your bike is just as important as riding it. A well-maintained bike feels better to ride and keeps you safe. Here’s a simple checklist to keep your bike in top shape:

1. Check tyre pressure weekly: Use a pump with a gauge and inflate tyres to the recommended pressure.

2. Inspect brakes regularly: Make sure they respond well and the pads aren’t worn down.

3. Lubricate the chain: Apply bike-specific lubricant every few rides, especially if it’s wet or dusty.

4. Clean your bike: Wipe down the frame and components to prevent rust and dirt build-up.

5. Tighten bolts and screws: Check that everything is secure, especially after a long ride.

6. Store your bike properly: Keep it indoors or under cover to protect it from the elements.

   
   

If you’re unsure about maintenance, many bike shops offer tune-up services. Learning a few basic skills yourself can also be empowering and save you money.

Building Your Cycling Routine and Staying Motivated

Starting a new habit can be tricky, but cycling offers plenty of ways to keep you motivated and engaged. Here’s how to build a routine that sticks:

• Set small, achievable goals: Maybe it’s cycling for 10 minutes a day or covering a certain distance each week.

• Mix it up: Try different routes, join a local cycling group, or combine cycling with other activities like walking or strength training.

• Track your progress: Use a journal or an app to log your rides and celebrate milestones.

• Listen to your body: Rest when you need to and adjust your rides based on how you feel.

• Reward yourself: Treat yourself to new gear, a massage, or a favourite healthy snack after reaching a goal.

  
  

If you want more detailed guidance, check out this excellent resource on cycling for beginners. It’s packed with tips tailored to help you get started and keep going.

Cycling is a wonderful way to improve your fitness and enjoy the outdoors. With patience and practice, you’ll find yourself looking forward to every ride.

I hope these tips help you feel ready to get on your bike and explore. Remember, every journey starts with a single pedal stroke. Enjoy the ride!