Road cycling is an immensely practical form of exercise. It’s something that’s always available: you don’t need to wait for a gym to open, or even for the sun to be up. It’s also a form of transport that will get you from home to the office while burning calories and eliminating emissions.
It might be, however, that you haven’t ridden a bike since you were a child. It might be that you’ve never ridden one at all. Whatever your level of experience, it’s possible to get started, and to reap the benefits of this incredibly rewarding pastime.
Start with getting a bike and equipment
To cycle requires access to a bicycle. Ideally, it should be one that’s suited to your body type and level of experience. Look for a road bike, rather than a mountain bike or a BMX. These are built for optimal speed on a hard, flat surface – while they might not be able to deal with off-road conditions, this won’t be a problem if you don’t intend to cycle on these surfaces.
As well as the bike itself, you’ll want to think about extra peripherals like clothing, lights, and a helmet. While there is no law in the UK insisting that riders wear a helmet, it is recommended by the Highway Code. In most cases, it’s a good idea to invest in one, unless you have a good reason not to.
Road cycling tips
Before you set out, you’ll want to ensure that your tyres are appropriately pressurised. This way, you’ll get better traction, and better performance. A range of pressures will be printed on the sidewall of your tyres. In dry conditions, more pressure is better; when it’s wet and slippery, you might benefit from a softer tyre.
It’s essential that you set your saddle properly. If it’s sitting too low, then your legs won’t be able to extend fully, and you won’t get the proper power into the wheels. Ideally, you should have a very slight bend in your leg when the pedal is at the bottom.
Mistakes to avoid
When it comes to posture, it pays to listen to your body. If you’re experiencing persistent back pain, then it’s a sign that you’re spending too much time hunched over.
If you’re heading out on a long trip, then don’t forget to take food and drink with you. Energy-dense foods like bananas, flapjacks and chocolate are all great. Anything that’s designed for hikers will work just as well for cyclists.
Many new riders feel that they can cycle long distances right from the start. But it’s vital to increase your weekly mileage very gradually. This will help you avoid injury, and prevent your confidence from being shaken.
