How to Start Training for Cycling as a Beginner

Surely anyone who has even tried it will tell you that cycling is brilliant. It’s a magnificent sport, hobby or a pastime activity. The best part of it all is that you don’t need much experience to start. However, things are not as simple as they seem.

Cycling, especially if you’re a beginner, requires certain preparation. You can’t expect to master every skill on your first try, let alone go mountain biking within your first week of cycling. On the other hand, you can familiarize yourself with your bike by road cycling or commuting to work.

Cycling is also an amazing low-intensity exercise anyone can do. So, why don’t you read these tips, hop on your bike and try them out?

1. Choose an adequate type of bike

Believe it or not, there is the right type of bike for you. As a beginner, you probably won't need it. Give cycling some time to grow on you, then opt for a pro bike. For now, you'll need any old or new bike you can get your hands on. Clean the bike, check if the tires are flat or leaking and you're ready to roll.

Expensive and fancy bikes aren’t necessary for you to enjoy this hobby or sport. It’s always a better idea to start road cycling than head to the mountains and get hurt. Keep in mind that there are different kinds of bikes for different purposes. So, city road bikes are often lighter in weight, have thinner tires and stronger frames. On the other hand, mountain bikes have thicker tires and weight more. For you, having a fitting bike is way more important. Make sure that the bike fits your height, from the ground to the crotch, and that the distance between the handle and the seat is adequate.

2. Start slow

Many cycling beginners make a huge mistake of going on longer routes the first time they start cycling. Even if you are in good shape, you can seriously damage your muscles. How? The first thing you need to know is that cycling works on a completely different set of muscles than regular exercises. This means that you should set a slow and easy pace, to get your muscles used to the new kind of the stress. So, be careful when you mount that two-wheeled beast for the first time.

Easy pace and low intensity can trick you into thinking that you’re ready for a longer route. However, keep in mind that you have to cycle home and be able to move your body the next day. Try cycling 3-4.5 kilometers at the beginning. Don’t forget to have fun!

3. Be safe in traffic

Commuting to work on your bike is the best way to practice your endurance and stay physically active. There is nothing better than quickly getting through a traffic jam and arriving right on time. Besides that, you don’t have to stand in the crowd in public transport or be stuck in your car on your way to the office.

Sadly, not many cities and towns have biking trails alongside the roads. This means that bikers are forced to ride beside the cars in the traffic. It's commonly known that traffic isn't safe for cars, let alone fragile cyclers. So, be mindful of traffic laws and always stick to the right side on the road. Make sure that you’re riding during the daylight hours and that you are visible to the other traffic participants by wearing bright colors. Stay safe, folks!

4. How to use the brakes

This is one of the most important aspects of your safety. If you don't know how to use the brakes properly, you can't consider yourself a good cycler. Don't worry, it all can be settled with a couple of useful tips.

Use the front brake. It's completely natural to have a fear of flipping and falling over your front wheel. However, if you practice using your front brake, chances of that happening are minimum. Instead of using both brakes, like many beginners, practice on your front brake. Rear brakes are lifesavers in certain situations. If the road is slippery or the front tire is flat, use the rear brake to save your head. What happens if you need to go down the hill? If the terrain is going downhill, don't panic, you'll lose control. Instead, try to use the brake in sprouts not to burn out your front brake by constantly holding it.

5. Hilly terrain

Hills are one of the many challenges every cycler faces. For newbies, it can be pretty challenging and scary to ride up or down the hill. Many fear that they don't have enough stamina to push through the steep hill or are afraid of losing control when steeply going downhill.

The trick for uphill cycling is weight shifting and paddling. If you put too much effort into paddling at the bottom of the hill, you'll soon get very tired. So, set a pace and stick to it. In the beginning, shift your weight to the front of your bike and gradually return to the initial position.

Steep downhills are thrilling and scary at the same time because of the speed you build on your way down. Slow yourself down by using brakes in sprouts. If the hill isn’t that steep and you’re feeling confident, enjoy the ride. The speed you build along the way may help you tackle the next hill.

6. Don’t forget your water bottle

Whether you're going on a short commute or you're cycling in nature, you need to be properly hydrated to endure the strenuous activity. Drinking two-three glasses of water before your route is not enough to keep you hydrated on your ride, and might even make you sick, so you’ll have to think of the alternatives. The best solution is to bring your water bottle.

As you sweat, you lose both good and bad substances through it. So, to make up for the liquid in your body you just lost, drink enough water. Bikes usually come with a cage attached to them for a water bottle, but keep in mind that regular water bottles don't fit there. You can also bring an additional one in your backpack for longer routes.

7. Rest days

As a beginner, having rest days is crucial if you want to make progress. Many think that if they quickly get into it, that they will progress faster. However, that is not the truth. If you practice for 6 days per week, make sure that you get at least one day off. Your body will quickly get tired especially because you’re only a beginner.

If you put too much stress on your body and muscles, they won’t have enough time to rest, resulting in no progress at all. Look for the warning signs that may indicate that you’re not getting enough rest. These signs include fatigue, muscle spasm, having trouble sleeping or losing interest in cycling. Additionally, your immune system can weaken which may lead to common colds or other mild illnesses.

8. Essentials

Any sport or hobby requires certain gear and equipment. Like any other, cycling is one of the most equipment-centric sports you’ll ever come across. Both, you and your bike can't function without equipment. So, make sure you have cycling essentials ready.

For a beginner, having too much equipment can be overwhelming. This kind of burden even might make you want to quit this marvelous hobby. So, go easy on yourself. You don't need to have everything ready from day one. A helmet, good sneakers and a water bottle are more than enough to get you through your route. It's advisable not to go too far away without complete gear. An accident, thunderstorm or a flat tire may happen to leave you with no way to return to safety quickly. So, be patient until you’ve got everything you need to safely indulge in longer countryside routes.

9. Stay safe during the night

During the winter, the sun quickly sets. Even though cycling during the day is a better and safer option, sometimes we have no other choice than cycle during the night. If you came to work in the morning, it’s inevitable to leave during the night, especially in the wintertime. So, you need to be extra cautious while cycling through traffic.

Besides wearing bright clothes, helmet and even a fluorescent vest, you need to make your bike more visible. Many newbies forget that they should always have bike lights in case they need to ride during the night. High-quality bike lights light up your way even on the darkest roads and trails. These lights ensure wide-angle visibility in traffic coming from all directions. For additional safety, you can always purchase both front and backlight to let the other traffic participants know that you're there.

10. Proper diet

Exercising requires you to step up your intake game. The more you cycle the more calories you burn, as simple as that. So, if you don't want to be in a caloric deficit, you need to mind the calorie and nutrition intake. Even some pros neglect their diet, which can horribly affect their performance. So, you need to avoid common diet mistakes while training.

Every organism needs enough vitamins, minerals and nutrients to survive. That doesn’t mean that you should give up on that cake. On the contrary, eating carbs can help you gain more energy and endurance for the upcoming ride. Don’t neglect the protein and vitamins you can get from fresh veggies. So, whether you’re a beginner or a pro, eat a balanced diet is one of the key aspects of enjoyable cycling.

Conclusion

As a beginner, the most important thing for you is to be safe. You need to think about your overall safety when cycling in traffic and never to neglect your muscles and health. Once you've built stamina and muscles adequate for cycling, you can gradually increase the tempo and length of your routes. Until then, make sure to successfully tackle these basics for a more comfortable, safer and healthier ride. Enjoy this sport or a hobby as it can positively influence your entire life.

Emily Wilson is a psychology student from Sydney and a freelance writer with 4-year long experience, passionate about inspiring readers to make healthier life choices. She is also a marketing and design enthusiast who also enjoys travelling.