Getting Started

Getting Into Shape

Not ridden for a while? Cycling can be as challenging as you want to make it. Most people, whatever their age or level of fitness, can cycle and enjoy it provided they are not too ambitious in the early stages. Cycling is fun, it is not the speed that is important but the magic of moving through the countryside, enjoying the scenery and the exercise.

As you get fitter you will be able to ride for longer. The exercise improves blood circulation, increases lung capacity, strengthens muscles and gives one a feeling of well being. It is surprisingly easy to reach a good average level of fitness in a relatively short space of time. Riding 2 – 3 times a week for 30 – 90 minutes will provide a good base.

A cycle ride can be as easy or strenuous as you want to make it. As the nights get lighter it is easy to make use of the extra daylight and pop out for half an hour before the sun sets and "EmmaCorriEnders" begins. If you can, try and ride to work. It may seem daunting at first but within a few weeks you be saving the planet and feeling the benefit. Try riding with a friend of similar ability, chatting as you ride makes you forget the effort you are putting into it. Plan to ride the quieter back roads, avoiding main routes during peak periods.

It is recommended to ride with a cadence (leg revolutions) of between 70 – 90 rpm. Nowadays it is possible to fit a lightweight digital speedometer which can also measure your heart-rate and cadence. Modern bikes, particularly mountain bikes, have a wide range of gears allowing you to select a comfortable pace over most terrain. The bigger the chain ring on the front and the smaller the cog on the back the harder it will be and vice versa. A riders aim should be to turn the pedals freely with just enough resistance to be felt. If you are having to push the pedals hard then it's time to change down a gear or two. If the going gets too steep then don't be frightened to get off and walk for a little way, the change in muscle movement often helps ease any stiffness. Soon you will be riding up the steepest gradients with no problem.

Even for a short ride take something to eat and drink with you. Chocolate bars are OK but can make you thirsty. Flap-jacket type snacks, energy bars or bananas are better. Exercise can quickly reduce your blood-sugar levels and you may finish up with what British cyclists call "the knock". This is easily remedied by eating something before you start to feel hungry. Cyclists' are renowned for there appetite and their encyclopaedic knowledge of local cafes. When you see leisure cyclists out on a Sunday they are either going to or coming from the cafe.

You should have your bike serviced on a regular basis, and if you are not certain about the mechanics of it then go to your local bike shop. They will ensure that your gears work correctly, brakes have enough life left in them and everything is in good order. If you don’t have a drinks bottle holder it is worth getting one fitted at this time. Also have a couple of spare inner-tubes, tyre levers, a pump and working lights if you plan to be out after dark. Modern LED lights don’t weigh much, are very bright and have good battery life.

Before you go for a ride check that your tyres are pumped up, your chain isn’t rusty and which way the wind is blowing. It is much easier to ride out into the wind and back with a tail wind when you are tired!

If you do puncture it is better to replace the inner tube with a spare (after first checking the tyre for the cause of the puncture) rather than attempting a tube repair at the side of the road. You can repair the tube in the comfort of your own home. And remember, use tyre levers to take the tyre off and not to put it on! More secondary punctures are caused by pinching a new tube with tyre levers than anything else. The tyre will go on with the aid of your thumbs by pushing the bead of the tyre into the centre of the rim where the circumference is narrowest. Once the tyre is on, put a few puffs of air in with your pump, centre the tyre on the rim before finally pumping it up hard. Modern, good quality tyres run at around 80-100psi which should feel really hard. Running with soft tyres is inviting another puncture.

To get the correct saddle height your local shop will be able to advise on the best fitting. A rule of thumb is to measure your inside leg whilst wearing socks and multiply this by 109%. This is a good starting point. Saddle height is measured from the top of your saddle to the centre of your bottom bracket (the bit the chainset fits to). Try sitting on the saddle and with one of the pedals at its lowest point, you should be able to put your heel on the centre of the pedal with your leg almost straight.

Riding a bike doesn’t mean you have to wear lycra. There is a wide range of leisure clothing available. Cycling shorts often have a lining to make riding more comfortable. On the top half of your body dress in layers with a cotton undershirt, topped of with a 'T' shirt or cycle shirt and a long sleeved wind proof layer. You can then add or remove layers to suit.

It does occasionally rain in the UK and a lightweight waterproof top can easily be carried either in a saddle-bag or strapped beneath the saddle. Never carry anything on your back such as a rucksack. This raises your centre of gravity and can make cornering difficult. It also adds to your body wind resistance in a cross wind which can cause you to ride in a less than straight line. Shorts are OK the warmer months, and track suit bottoms will keep you warm when the wind blows in off the Urals. Don't be afraid of getting your legs wet, particularly in the summer. When the rain stops your skin will dry much quicker than a pair of longs.

A stiff pair of cycling shoes or trainers are best for transmitting as much energy as possible to your pedals. Having clip-less pedals you fasten into directly, similar to ski bindings or pedals with a cage on the front and straps to hold your feet in have a huge impact on your cycling efficiency. Pedal with the ball of your foot just forward of the centre spindle of the pedal. Finally you are recommended to wear a helmet which conforms to an internationally recognised standard.

See You On The Road!