Cycling is a great way to get fit and active, as well as being a fun hobby that is excellent for your mental health.
New to Cycling.
It can be daunting learning to cycle for the first time as an adult or getting back on your bike after a long time away.
Whether you're just getting started or looking for new routes to explore, this guide will give you all the information you need to start enjoying cycling today!
Choosing the right bike and equipment.
If you are new to cycling, then you may not know what kind of bike or equipment that you need.
The main type of bikes are road bikes, mountain bikes, gravel bikes, hybrid bikes and e-bikes (electric bikes).
When choosing your bike, it is important to buy the right size frame for you. If your bike doesn’t fit, you won’t be comfortable, or in control.
Your bike should fit into your lifestyle. If you are planning on using your bike for commuting, chances are, you won’t want to use a racing bike.
A good local bike shop will be able to advise you on the bike that is right for you.
We are always looking to save money so when you have decided what type of bike you would like, keep a lookout for bike jumble sales as you can pick up a second-hand bargain. A pre-owned bike can be much better value for money.
Once you have picked your bike, we would advise that you in invest in a helmet. Although it is not illegal to ride your bike without one, we would highly recommend that you do. Again, your local bike shop can advise you on the fit that you need.
Clothing.
There is a plethora of all kind of clothes that cyclists can buy, ranging from jerseys to gilets, long tights to soft shell jackets, but don’t forget, you can comfortably cycling in your normal clothes. Wear what is comfortable and practical to you. You may have seen cyclists wear the padded shorts/ leggings- these are great at helping prevent saddle sores and making your bike ride more enjoyable.
A good waterproof jacket is a great investment to keep out the elements- nobody wants to get soaked on their commute.
Setting up your bike.
It is important to have your bike set up for a comfortable and efficient ride. By making a few simple adjustments, your bike will be a perfect fit.
Your riding position can be altered by adjusting the saddle and handlebars.
There are three things you want to achieve:
- The right saddle height – to make the most of your leg power and to make sure you can put a reassuring foot on the ground.
- Good contact with your pedals to maximise the power in your legs.
- Ability to reach the handlebars and your brakes – for good control and comfort. Everyone is different so you will need to find a comfortable balance that suits you.
Positioning your handlebars
- Well-positioned handlebars are crucial for your comfort and important for control of your steering and brakes.
- A good position to start is with your handlebars at the same height as your saddle.
Positioning your saddle.
- Getting the saddle in the right place will help you get the most from your pedal power without straining your body.
- Adjust the saddle so your leg pushes vertically down on the pedal.
- If you find you want to slide forward or backwards as you ride, adjust the saddle to suit.
Cycle Training.
Cycle training is one of the best ways to get confident on your bike.
By having the appropriate training, it will make your journey safer and more enjoyable. You will learn valuable skills including road positioning, signalling and visibility.
Bikeability.
Bikeability is the name of the cycle training in the UK and is based on the National Standards for Cycle Training.
You can find registered and quality assured Bikeability providers in your area by entering your local authority in the 'Find a Course Near You' tool.
For more information on Bikeability visit the Bikeability website.
Getting out on your bike for the first few times.
When you start getting out for your few bikes rides, it is important to know your limits. We wouldn’t recommend for your first ride trying to complete a 50 mile ride. Not only could you risk injury, you don’t want to get stranded.
Try to keep your first few rides fairly short and in your local area.
Give your body time to get used to cycling before you start increasing your distance.
Looking after your bike.
Like any machine, a bicycle will work better and last longer if you care for it properly. Get in the habit of checking and cleaning your bike regularly. Simple checks and maintenance can help you enjoy hassle-free riding and avoid repairs.
The M check.
The M check is a simple way to make sure your bike is safe to ride. It comes with 11 steps and an easy to follow video on how to check your bike.
Cleaning your bike.
Especially in the winter, when there’s corrosive salt on the road, washing your bike should be your first task when you return from any ride. Even in the summer months, keeping your bike clean will improve its performance, prolong the life of components and allow you to check it over for any faults that you can then correct before your next outing.
See the video from British Cycling on how to clean your bike
Repairing a puncture.
It is inevitable that at some point you will get a puncture. Rather than ruin your bike ride and get rescued, have a look at British Cycling’s video on how to replace an inner tube.
Planning your route.
We would recommend that you have an idea of the route that you would like to cycle prior to setting off. This will help you avoid finding yourself on a dual carriage way or places not suitable to ride your bike.
Traffic-free route guides.
Sustrans has a great guide to traffic-free routes and trails near you.
National Cycle Network.
The National Cycle Network is a UK-wide network of signed walking and cycling paths connecting our cities, towns, and countryside. This is a great resource tool to help you plan your ride