Cycling Tips For Beginners by Jane Thurnell-Read

You may want to start cycling again for your health - a major study of more than 10,000 people found those who cycle at least 20 miles a week are half as likely to have heart problems as those who don't cycle at all. You mya want to cycle to help you lose weight effectively and healthily. You may want to start cycling again to do a charity ride and raise money for a good cause. Or maybe the great green credentials of cycling appeal, particularly now petrol/gas is so expensive. You may be like me and decide to learn to ride a bike as an adult. Whatever situation you are in and whatever your reasons for riding a bike, here are some useful tips to make cycling easier and safer.

If you’re buying a new bike, don’t buy a mountain bike unless you are intending to ride off road. If you want a bike to ride around your

area, riding mainly on the road, a hybrid bike with road tyres is probably best to start with. You might get really into it later and do what I did, which is to buy a road bike.

One of the most important things for your comfort on the bike is having a bike of the right size, so take advice from a good cycling shop or online store that will advise you personally. Many people have the saddle set too low. When you first get on a bike, having the saddle low seems comfortable and safe, but after a few rides check it again. The easiest way is to sit on your bike and put your foot on the peddle – there should be a very slight bend at the knee – if it’s not like this, you are too high or too low.

Once you have got your saddle adjusted properly ask someone to ride behind you for a while – failing that ask someone to stand behind you and watch you ride away from them. The ideal is that your upper body does not move – it is just your legs. Many cyclists rock from side to side. This can be because you are pushing too high a gear (more on this below) or because the saddle is too high. Either way take action so that you don’t injure yourself.

Also ask them to look at your pedalling action. The movement of your knees should be forward and backwards (looked at from behind), not out to the side. Your feet should not be splayed out on the pedals. Get a good cycling action from the beginning – not only is it more efficient (so you’ll go faster), but you are less likely to injure yourself.

One of the problems you might have is that you get sore knees riding a bike. This can be very off-putting. This is usually because you’re using too high a gear. Move to easier gears and see what a difference that makes. Many years ago I did a charity cycle ride in Cuba, and several of the participants complained about their knees. I told them to ride in lower gears and just turn the pedals more; they were amazed at the difference it made to their comfort and enjoyment of cycling.

If you do much cycling, you may get a sore bum/butt. This can be a problem, but if you persevere things will get better as the skin gets used to the cycling. Choosing the right saddle for you is important. Personally I like the Lady Gel from Sella Italia – they also do great men’s saddles too. Terry do some good women’s saddles, so if you don’t fancy the Lady Gel check out theirs. Women often think a wide saddle is going to be the most comfortable, but it usually isn’t. Wide saddles often chafe on the inside of the thighs and encourage you to rock from side to side as you peddle. Give those a miss, but, if your a woman, do get a saddle specifically designed for women – our pelvises are much wider than men’s, so we need a different type of saddle.

Getting the angle of the saddle right is important too. If you hurt at the front, tip the saddle very slightly back. If your bones that you sit on hurt, tip the saddle very slightly the other way. Make small adjustments and try them out.

If you do much cycling, buy yourself some proper cycling shorts. Once again women should buy lady specific cycling shorts, so that the pad is cut correctly for them. Cycling shorts have improved dramatically. I love the Terry cycling shorts with a long leg – they’re fitted lycra but are very flattering - particularly good for older or larger ladies. You can also get baggy shorts with detachable padded linings for both men and

women. I’d advise avoiding Italian cycling clothes unless you’re very petite, as their sizes tend to come up very small - you don’t have to be very big before you’re buying an extra large size and just squeezing into it. As a woman I highly recommend the Georgena Terry range – they fit well and the range is extensive, there are some funky styles and they have plus sizes and even maternity cycling clothes. Whether your a man or a woman don’t wear knickers/underwear under your cycling shorts.

“Every time I see an adult on a bicycle, I no longer despair for the future of the human race”
H.G. Wells

Copyright 2008 Jane Thurnell-Read Natural Wellness Shop