Cycling Tips - What to do while you ride
Cycling is a fun, healthy, and environmentally friendly way to get around, but it can be intimidating for beginners. Here are some tips to help you get started:
- Learn to use your gears: The gears on your bike are there to make your life easier, but not everybody understands how they work. As you ride your bike more, you will start to recognize how changing gears either makes you work harder and go faster, or spin easier but move more slowly. The goal is to use your gears to keep up a steady rhythm, or cadence, the number of revolutions your cranks make per minute. Try to keep a higher cadence to improve your fitness and ride longer with less effort.
- Pedal at a good cadence: When cycling you don’t want to be spinning your legs like crazy or straining to push the pedals. Ideally, you want cadence at about 70-90 revolutions per minute. This will work your cardiovascular, aerobic system – which is more efficient more than your muscular, anaerobic system – and will improve your endurance and all-round health. Work out what 70-90 rpm pedaling feels like then use your gears to maintain it. An easy way to calculate your cadence is to count one of your pedal strokes for 15 seconds and then multiply by 4.
- Get a proper bike fit: A properly fitted bike will be more comfortable to ride, and will help to reduce the risk of injury. A professional bike fit will ensure that your bike is adjusted to fit your body, and that your riding position is optimized for comfort and efficiency.
- Learn the basics of bike maintenance: Knowing how to fix a flat tire or adjust your brakes is an essential skill for any cyclist. Take a basic bike maintenance class, or read a book or watch videos to learn the basics.
- Start small: Don't try to tackle a 100-mile ride on your first day. Start with shorter rides and gradually increase the distance and difficulty as you build up your confidence and fitness.
- Invest in good gear: A good helmet, cycling shoes, and gloves can make a big difference in terms of comfort and safety. Make sure your gear fits properly and that you're comfortable wearing it.
- Learn the rules of the road: Familiarize yourself with the rules of the road and obey traffic laws. This will help to keep you safe and ensure that other road users are aware of your presence.
- Train your balance: Riding a bike requires good balance, especially when you're first starting out. Try to practice your balance by riding on a flat surface, or on a grassy area.
- Find a cycling buddy: Find someone who is also interested in cycling and ride together. This is a great way to get motivated, stay safe, and make new friends.
- Take it easy: Don't push yourself too hard, especially when you're first starting out. Listen to your body, and take breaks if you need to. Remember, cycling is supposed to be fun!
In summary, cycling is a fun, healthy, and environmentally friendly way to get around, but it can be intimidating for beginners. To get started, it's important to get a proper bike fit, learn the basics of bike maintenance, start small, invest in good gear, learn the rules of the road, train your balance, find a cycling buddy and take it easy. Remember, cycling is supposed to be fun, so enjoy the journey and don't push yourself too hard.