Cycling is a very flexible sport, you can cycle on the road, a path, a mountain trail and even indoors on a stationary bike. It’s a great exercise choice that is gentle on your joints but sure to strengthen your lower body, including your core, legs, and glutes while getting your heart rate up. Whether you’re a novice cycler or a keen racer, we have put together our top ten cycling tips to ensure you get the most out of your time on the bike.
Make Sure Your Bike Is Set Up Correctly
Riding a bike that isn’t set up correctly is going to make your ride difficult. Everyone has different arm, leg and torso lengths so make sure your saddle and handlebars are adjusted to suit your body and ensure for a comfortable ride.
Have The Correct Kit
It is important to have the right kit to protect yourself and be able to make any repairs or adjustments to your bike. We would recommend:
- Bike helmet
- Cycling shorts
- Basic tools such as Allen keys, puncture repair kits and a pump
- Cycling sunglasses
Keep Your Load Light
If you’re going out on a cycle tour, or on a day trip the easiest way to carry luggage is on the bike. This could be quite heavy and tiring so it would be wise to invest in a handlebar bag or panniers.
These may not be necessary if you just go out for a cycle on a Sunday afternoon, however to those who cycle for sport these make a big difference to your pedaling efficiency as they allow you to pull up and push down on the peddle without slipping and sliding.
Don’t Run Out Of Energy
Running low on energy will make your ride a real struggle. Cycling increases your energy requirements so try to eat small meals often, and snack in between to maintain those energy levels.
Whether it’s hot and sunny, or grey and rainy your fluid intake will increase while cycling. By the time you start to feel thirsty you are already hydrated so make sure you drink water little and often and a sports drink throughout your ride.
Go Out For A Longer Ride
Going for a long ride each week will help to build up your endurance, this could be anything longer than your daily ride and a great way to explore new destinations and terrain.
Experiment With Intervals
Intervals are like the HIIT of cycling, balance out your long riding sessions and experiment with some fast-paced riding for short bursts of time. These are followed by a recovery, slower period before speeding up again.
Building up your strength in your legs, back and arms will enhance your cycling. Some of the top ways to strengthen these areas include leg presses, weighted squats, bicep curls, and dumbbell rows.
Poor chest flexibility is a common issue that cyclists encounter. The rounded shoulder position used on the bike can cause your upper back muscles to overstretch and your chest muscles to become tight. Make sure you spend a good few minutes stretching your chest, back, and legs after your ride.
If you are looking for your next cyling challenge or sportive, take a look at our event listings to find the perfect event for you – Cycling Events