New to Cycling? Check Out These Tips!
With the warming weather and longer daylight hours, May is a great time of year to dust off your bike and get some pedaling in! That could be the reason that May is National Bike Month! In Oregon, we celebrate by participating in the Bike More Challenge, a free and fun event that encourages cycling enthusiasts and novices alike to get out and get riding! (We’re excited to say the LifeBalance team will be participating for the third year!) So, in the spirit of the season, we thought we’d take a moment to cover some basics for anyone interested in starting up a cycling routine.
Starting a cycling routine may seem an intimidating prospect. However, with some planning and a little knowledge, it can quickly become an easy and enjoyable part of your day! Here are some tips we’re giving folks in our office, that apply to anyone looking to start a cycling routine:
- “Don’t worry about what other people might be doing,” recommends World Cup triathlete coach Gale Bernhardt, in her excellent article on starting a bike commute. Start small, with an achievable distance and frequency each week, and build once you start feeling comfortable and confident.
- You can bike affordably. There are many types of bicycles for all different types of terrain and uses. REI breaks down the different types in this buyers’ guide.
Don’t let the selection intimidate you. Almost any bike will work for a commute or a casual ride. Budget may actually be one of your primary considerations when starting a cycling routine, and that’s just fine! Start with what you have already, or what you can purchase affordably (as long as it fits you and is in safe riding condition). The more you ride, the better you’ll understand the features you want and need in a bike.
- Plan a safe route. Safe cycling sometimes takes some planning. Nothing is more intimidating to a road cyclist than the dangers posed by cars and poor roads. Some roads are not designed with cyclists in mind, and municipalities differ in how much cycling infrastructure they provide. Even our hometown of Portland, renowned for its bike culture, has troubling issues with bike infrastructure in places.
Your best bet is to map out your route beforehand. Some cities, counties, and states offer cycling maps (Portland, Seattle, and Los Angeles, for example), which show where bike lanes exist and connect. And Google Maps has made leaps and bounds in recent years to integrate these cycling routes into its data layers. Lastly, you can always drive along your route in advance, paying attention to traffic, road conditions, and space, to get an idea of what to expect.
- Ride a bike that fits you. You don’t need anything fancy to get started riding on the road. The most important factors are the fit and condition of the bike, which will have a major impact on your comfort and ability to ride. We recommend going to your local bike shop to get fitted, and to test ride a few different types of bikes. Most bike shops will also perform inspections and tune-ups on used bikes that need a bit of love.
- Check your form. Most of us learned to ride bikes years ago and probably don’t think much about our form. But, as with any exercise, proper cycling form can make all the difference in your comfort, stamina, and in reducing chances of pain or injury. Check out Livestrong.com’s overview of correct cycling form to make sure you know what form to shoot for.
- Warm up, cool down, and balance it out. If you’re preparing for a long or vigorous ride, be sure to warm up properly, and to take time to cool down. Livestrong provides a wonderful list of pre-cycling stretches, and you can try this cool-down flexibility routine from the British Cycling Federation.
If you’re riding regularly, you’ll also want to give some consideration to balancing out your workouts. Check out Bicycling.com’s list of essential exercises for cyclists, which are designed to prevent pain and injury caused by muscle imbalances.
If you’re thinking of getting back on your bike, we hope that these tips help you get started with a fun, balanced cycling routine. We’ll see you on the road!
Disclaimer: Fitness is important, but safety comes first. As always, we encourage anyone starting a new fitness routine to consult with a medical or fitness professional before beginning.
