Beginners Cycling Guide

This Beginners Cycling Guide can have numerous positive impacts on your body, from increased fitness levels and flexibility to improved joint mobility. Additionally, cycling can help you with your posture as well as build strong bones. This is an outstanding way to burn fat, especially around the abdomen and even lowers your odds of sickness.

It’s also good for your mental health. It has been established that riding a bike can be effective in decreasing tension, sadness, and worry. To finish, this activity targets the major muscles is gentle on joints and is incredibly enjoyable.

What Do You Need to Start Cycling

No rewards here, but of course, the initial thing you require is a bicycle. Nevertheless, you need to use wisdom when selecting which bike to purchase. Before buying a bike, think about how it will be used, as different models are meant for different activities.


For those just starting out in biking, we’ll explain which bike is most suitable for each activity.


If you intend to ride your bike exclusively on paved surfaces, then a road bike is the obvious option to select. These vehicles have minimal shock absorption, tyres with low-friction surfaces, and tend to be extremely light in weight. These bicycles provide the fastest speed possible, and you will be amazed to see how much speed you can attain.

A mountain bike is built for riding on non-paved surfaces. Their bicycles will be provided with lots of cushioning, and thick tyres that provide outstanding gripping power, and will be much heftier than a road cycle. They’re much sturdier and will effortlessly manage difficult surfaces.

If you get really good at mountain biking, you may want to try downhill biking as a hobby. These are mountain bikes made for going down hilly, rocky trails. For most trips on unpaved terrain, a hardtail mountain bike should be more than enough.

A hybrid bicycle is a blend of both a mountain bike and a road bike. It’s also a good bike for beginners. It provides you with an opportunity to experiment with various cycling paths and experience the best of both environments. You can experience the world on a hybrid bicycle that is both cosy and brisk.

A cruiser bicycle is ideal for navigating cities. These bicycles are built for the pavement but they cannot match the speed of a typical street bike.

If your main motivation for cycling is to save money on transportation or to get more exercise, then a cruiser bike is a great solution for getting around town; particularly if you have a terrain that is not too hilly.

Those who wish to travel long distances should consider a touring bike. These bikes are similar to traditional road bikes, but they have been created to be more durable and to carry heavier loads for people travelling long distances.

The folding bicycle is another urban winner. They can easily be put on and taken off of public transportation and are great for those who need to take multiple forms of transportation on their route.

Finally, e-bikes! The continent is abuzz with the latest technology advancements – roughly half of all bicycle purchases now involve a motorized component, be it a tiny motor or an electric engine.

Electric bikes, commonly known as pedal-assisted bikes, are essentially the same as regular bikes but with the addition of an assistance mechanism that may be activated when needed. This implies that slopes are no issue, and you can get to work without breaking a sweat.

Once you have acquired a bicycle, it is necessary to procure several additional components.

First and foremost, consider whether you need some protection. Although it is not obligatory to wear a helmet, having one can really be the distinction between sustaining an injury or death.

Next up, you need some repair equipment and tools. One of the most typical technical issues experienced with a bicycle is a flat tyre. The positive outcome is that these issues can be solved at minimal cost and with minimal effort.

It would be beneficial to take along an additional couple of inner tubes or a puncture repair outfit as well as an Allen key and a portable bicycle pump as well as a spanner to remove the wheel. Learning how to switch out an inner tube is not as difficult as it may sound, and should definitely be done.

The only other essentials are? hi-vis? Clothing, and? lights. When the sun sets earlier than usual, you’ll likely be travelling in complete darkness. A red light must be affixed to the back of your bike and white lights are required on the front, which is a legal requirement.

It is not essential, but it can significantly enhance the cycling experience if you opt to purchase additional bike accessories.

First up is padded cycling? shorts. Padded saddles are not as effective as these, and they will do a great job of decreasing saddle-soreness, which is a common issue for devoted bicyclists.

Professional bikers have had to drop out of competitions such as the Tour de France owing to saddle soreness and when you first begin to cycle, it can be disconcerting.

A water bottle and accompanying container are advantageous specifically for extensive journeys, and if your bicycle necessitates you to click on the pedals, then cyclists’ shoes are essential.

Cycling Training Plan for Beginners

It is advisable to gradually build up when beginning cycling. This program consists of 8 weeks of training and will help you advance from beginner to intermediate-level cyclist. In the end, you’ll be able to comfortably complete a 10-mile trek.

In our plan, you will ride your bike three days a week with one of the days being a longer-than-usual ride on either a Saturday or Sunday, unless you work on those days.

Before you start, pick out the days that are better for you to ride your bike, preferably including one day over the weekend, and alternate them. We recommend Tuesdays, Thursdays and Sundays.

If you think you can, don’t hesitate to go deeper into the given periods. This plan is aimed at complete beginners. If you believe you have the endurance to ride your bike for a prolonged amount of time, feel free to do so; just be sure to maintain the ratios of the proposed schedule.

  1. The first two weeks are about getting to grips with cycling, so start off with a couple of 10-minute cycles on the first two outings, finishing with a 20-minute cycle on the weekend.
  2. Repeat Week 1.
  3. Cycle for 15 to 20 minutes for your first two allocated cycle days. Cycle for 30 minutes on the weekend.
  4. For this week, we’re going to remove one of the days, and cycle for longer on the remaining two days. We would recommend cycling for 25 minutes on Wednesday, and 35 minutes on the weekend.
  5. Back to three times a week again. Cycle for 30 minutes on your first two days, with a 45-minute cycle on the weekend.
  6. Repeat Week 5.
  7. Cycle for 30 minutes on your first day, reduce it to 20 for your second and finish the week with a 60-minute cycle on the weekend.
  8. For the final week, you’re going to add an extra day of cycling. Ride for 45 minutes on your first day. Cycle for an hour on your second day, and follow that with a 20-minute ride the very next day (Friday, if you’re using our recommended dates). For your last cycle of the plan, ride for 10 miles.

And there you have it. With this program, you’ll go from not knowing anything about biking to feeling confident enough to go on a 10-mile ride after just two months.

The route you pick is up to you. For people just starting out, it is advised that they take a path with few inclines. If you wish to test your capabilities, go for a road that has some inclines.

What To Eat and Drink When Cycling

To avoid the dreaded ‘bonk’ on long rides, aim to eat little and often.

Okay, now that we have the clothing and kits organized, let’s think about what your fuel source will be. You may be tempted to spend a lot of money on sports nutrition that has been designed specifically for athletes, but it is not necessary. Take a look at your kitchen cabinets and see what items you can move around.

No matter what type of container you choose, be sure to bring some liquid with you when you leave.

A highly efficient way to transport water while cycling is to utilize the best bottle cages. Almost always, it’s easy to get your beverage container replenished on your journey, and in most cases, coffee shops don’t charge for it.

Stay fuelled

Steer clear of “hitting the wall” while cycling, where your body runs out of energy and you come to an uncomfortable standstill. The human body can store roughly 90 minutes worth of glycogen for intense activities before it has to be replenished or it will start to use fat for energy.

Burning fat makes it difficult to sustain a high level of intensity while working out. Consume between 100 to 250 calories every half hour when cycling, such as energy gels, granola bars, or a banana.

We like carrot cake, by the way. Crafting your own energy bars allows you to customize them to your preference, as well as being cost-effective.

Use electrolytes

Painful spasms in the muscles are a common problem when you begin exercising to a more demanding level or for longer periods than you are accustomed to.

It is often recommended that athletes who sweat replace the electrolytes that have been lost. This can be done through the consumption of special sports drinks or by making homemade energy drinks, which usually consist of water, juice, sugar and salt.


You should consume carbohydrates and protein as part of your recovery after an intense ride. It is wise to eat a meal containing both carbohydrates and protein to aid with the recovery process after cycling.

In between meals or when you are in a hurry, try making a delightful smoothie to consume before and after your ride. These drinks help to restore the body after a strenuous ride, working in combination with some rest to help it repair itself.

Try to eat something that is four times as many carbohydrates as protein shortly after completing. There are numerous pre-made recovery beverages available, or you can experiment by creating your own.

Give it the beans

Taking a coffee break during a bicycling ride is a beloved custom with strong scientific evidence to back it up: caffeine and cycling make a great performance combination. Research has discovered that caffeine can significantly enhance your stamina when cycling.

Cycling Safety for New Cyclists

Obtain some basic city skills – be assertive and learn the primary and secondary riding positions.

Significantly, we make sure you are secure. The fortunate thing is that with the required amount of boldness and care, urban streets and rustic highways are yours to explore. Gain some practice and you should be able to discern circumstances rapidly and precisely.


If you plan a long solo ride, let someone know your destination as well as when to expect you to return. Using the best cycling apps like Strava, you can share a link with your family and friends to let them see your location while you ride your bike.

Get street-wise

Learn some basic traffic-riding skills for the city. You’ll feel a lot more confident about it. Be confident and adhere to the rules of the road, and keep in mind that you are entitled to use the roadway like any other individual.

To stay safe while riding in traffic, it is necessary to distinguish between the ‘primary’ (middle of the left-hand lane) and ‘secondary’ (about one meter to the left of the moving traffic lane) positions and utilize them suitably.

Don’t jam the brakes

You should strive to have a brake power balance of either 60/40 or 70/30, with the majority of the pressure on the front brake as it is much more efficient in terms of stopping. But be very, very careful not to lock up. The brakes on modern vehicles are incredibly strong, so it’s best to avoid ending up with your face over the front of the handlebars.

Turning technique

When turning a corner, make sure the pedal on the side away from the centre of the turn is pressed down and has the most pressure on it. This will increase your traction, especially when the roads are wet, and make it less likely for you to skid.

Better together

Being acquainted with the proper way of riding in a group can result in various social and training possibilities while on the road. A group of cyclists can save energy by having the riders switch off who is leading the group, but this requires that they ride near one another.

And you don’t want to cause any accidents. Maintain a steady speed, do not start or stop suddenly, and do not ride faster than the person next to you.

Find out when it’s appropriate to use hand signals while cycling and how to communicate to riders behind you about any obstructions they may not spot in time. They’ll do the same for you.

Riding Technique

We come to our final section, the cycling technique. There’s plenty of debate out there on the ‘right’ technique for all forms of riding, but there are also a few absolutes:

Sit comfortably

Polish your biking posture while making sure your bicycle seat is at the right height.

If you get the correct bike size and the handlebar settings are accurate, you will be more contented, more dominant, and more pleased overall. It is our strong suggestion that every cyclist, no matter their skill level, should get a professional bike fit. Most bicycle stores can provide this service.

No chain strain

Avoid ‘cross-chaining’ the gears. This means that if you are using the largest of the chainrings, you should not use the largest of the gears on the cassette (and the same goes for the smallest of the chainrings with the smallest of the cassette cogs).

This puts additional strain on the chain and puts pressure on the entire system. Your bicycle does not react well to it and it does not work well. This guide provides comprehensive information about bike gear.


Attempt to keep a high rate of pedalling when cycling, between 70-90 rotations per minute, if you are able. If you are shifting into excessively high gear, your pedalling rate will decline and the energy you are producing will decrease. Be prepared for tough climbs and change to an easier gear before you reach the peak.

Team up

Find some riding buddies. This could involve signing up with a cycling organization, encouraging your friends to take their longstanding bikes out and give them a try, or demonstrating to them how to acquire a pre-owned or second-hand bicycle on the internet.

If they require more convincing, demonstrate a few of the excellent advantages of biking. It’s more likely that you will take the initiative to go out on a ride if you have a friend to accompany you.


Riding bikes is fun. Greet other cyclists, have a good time, then have some cake, and don’t obsess about having the ideal equipment or the top-of-the-line bicycle. The most gratifying bicycle to be on is the one that you appreciate riding.


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