There are so many great benefits to cycling, including; improvement to your mental and physical health and adaptability for all ages and certain disabilities which makes it an excellent beginners workout!
Thinking about adding cycling to your workout routine? Check out Relentless’ tips for new cyclists to get the smoothest ride!
Tip #1: Get the Best Cycling Fit
Having the right bike setup can change everything for a rider! The wrong bike fit can affect your form, and potentially cause you pain.
A bike seat that is too low will lead to pain in the front knee, and your pedalling will be underpowered. Adjust the saddle higher until your knee is slightly bent when your foot is resting at the bottom of the pedal stroke. Your arm and torso should make a 45 degree angle over the bike
Check out your local bike shop - they’ll be happy to help you get the perfect fit!
Tip #2: Check Your Cycling Form
Speaking of form being affected - we definitely recommend a form check! Prevent discomfort, pain, and possible injury by checking in with your posture and form while riding and paying attention to how your body feels while riding.
- Drop your shoulders down from your ears
- Your spine should be subtly curved, not hunched over
- Align your hands, wrists and forearms
- Identity which foot you put more pressure on and actively maintain balance
Tip #3: Prepare for Your Bike Ride
Make sure you fuel your body with carbohydrates, proteins and electrolytes to prepare your body for your ride! Having a smoothie with protein powder gives your body the extra energy it needs to go further, longer.
Get the right gear that will maximize your riding performance and help protect your body:
- Padded saddle and pants to protect the tush from a hard seat
- A helmet to protect your noggin
- Clipless pedals (which ironically you clip into) to maximize efficiency
- Cycling sunglasses that fit tightly to the head to avoid air interference
- Cycling jersey to wick away sweat to minimize dehydration
Tip #4: Know Your Limit and Stay Within It
Pushing your body to it’s absolute limits right away is a recipe for burnout! Start with an easy route with flatter surfaces and gradually increase to longer trails with inclines. Check out our post on the best biking trails in Canada to see our beautiful country.
Tip #5: Practice Proper Bike Maintenance
Just like your body needs to focus on recovery to maintain it, so does your bike! Take a look at your bicycle regularly to avoid missing any damage that can affect your next ride:
- Lubricate your chain regularly
- Check your tyre pressure and repair punctures
- Keep your bike clean and dry
Following these tips will help any new or veteran cyclist improve their ride! Check out our store to upgrade your bike with accessories!
References:
> Bussey, H., & Rook, A. (2022, April 19). I learnt how to ride a bike as an adult and you can too. Cyclingweekly.Com. https://www.cyclingweekly.com/fitness/beginner-cyclist-tips-370876
> User, G. (2019, January 27). 22 Interesting Facts About Cycling — %. World Cycle Tours. https://www.worldcycletours.com/blog/2019/22-interesting-facts-about-cycling
> bicycling editors & bicycling editors. (2022, June 18). These 9 Beginner Cycling Tips Will Make Riding More Funâand Less Intimidating. Bicycling. https://www.bicycling.com/skills-tips/a20003829/9-bike-beginner-mistakes-to-avoid/
> Bailey, C. (2019, May 1). What to eat and drink to recover from hard rides. BikeRadar. https://www.bikeradar.com/advice/nutrition/what-to-eat-drink-recover-hard-rides/