[vc_row][vc_column][vc_column_text]When the spring thaw finally comes and summer sun is so appealing, many people are interested in getting back into biking outdoors.
Perhaps you’ve been doing some indoor cycling on an exercise bike or maybe it has been years since you’ve ridden a bike of any type, so figuring out how to get back on the saddle can be daunting.
Below, we provide some tips for getting back into bike riding so that you can enjoy the outdoor weather while getting fit.
Cycling for Beginners: How to Get Started
Starting any new type of
exercise can be difficult. The activity itself might have a learning curve, and getting back into shape by building the muscular strength and cardiovascular fitness necessary for the activity takes time.
In general, if you have been completely inactive, you will need to have a more gradual progression with your cycling workouts.
On the other hand, if you’ve been doing
spin classes or stationary bike workouts, and are transitioning to outdoor biking, you will already have the fitness necessary so you will just need to focus on some of the techniques for outdoor biking and get the right gear and equipment for a safe and successful ride.
Note that if you are completely new to biking, you might want to do a couple of exercise bike workouts indoors first just so that you get accustomed to the pedaling motion before transitioning to a regular bike because stationary bikes do not require any sort of balancing.
Once you are ready to ride, start with short workouts outdoors in a safe and flat area, such as a park or bike path. Some towns allow bikes to be used on sidewalks, whereas others prohibit bikes, so make sure to check the rules in your particular city or town.
What are the benefits of biking outdoors?
There are many physical mental health benefits of biking outdoors. Here are some of the top health benefits of cycling:
- As a form of cardio exercise, biking increases your aerobic fitness and improves the health of your heart and lungs.
- Studies have found that biking is an effective way to burn calories and lose weight. Biking may also reduce waist circumference, a measure of abdominal fat or "belly fat."
- Biking strengthens your leg muscles, primarily the quads, hamstrings, glutes and calves. You will also strengthen your core muscles, upper back muscles, shoulder muscles and forearm muscles to some degree.
- Biking is a low-impact form of exercise, so it can be easier on the knees. A recent study found that lifetime biking habits are associated with a lower risk of knee osteoarthritis.
- Studies have found that like other forms of aerobic exercise, regularly engaging in biking can improve various markers of health. For example, cycling can reduce blood pressure, LDL (“bad”) cholesterol and blood lipids, and can increase HDL (“good”) cholesterol and improve blood sugar regulation.
- Those heart-healthy benefits may help explain why cycling improves markers of health. One study found that biking to work may reduce your risk of cancer and heart disease.
- Getting consistent aerobic exercise, such as cycling outdoors has been shown to reduce stress, anxiety and depression. One study found that people who biked to work four or five days per week had a lower risk of stress than those who biked fewer than four days per week.
- Research suggests that exercising outside can boost your mental and physical health and can be more motivating to stick with your exercise routine.
- Riding a bike outside also allows you to breathe in fresh air, feel the sunshine on your skin and unplug from screens and technology for a bit.
- Biking has been shown to help with executive function and processing speed in older adults. As your body gets fit, so does your mind!
What is the best type of bike for beginners?
There are several types of bikes. For recreational riders, the three main categories of bikes are road bikes, mountain bikes and hybrid bikes. There are also beach cruiser bikes, which are designed more for short rides rather than biking for exercise.
Here are some of the pros and cons of each type of bike:
Road bikes
These bikes have thin tires and generally have curved handlebars. They are very lightweight and designed for faster and longer rides. The aerodynamic design and thin tires make them a little more difficult to balance. There are also no shocks so if you are going to be riding on uneven terrain, you will find that the bike can be difficult to stabilize and won’t provide any cushioning over bumps and ruts.
However, if you’re going to be doing mostly road biking or cycling on paved bike paths, getting a road bike will be the best option because the lightweight frame will allow you to ride faster and with more ease.
Mountain bikes
Mountain bikes have thick nubby tires with lots of tread. They are designed for trails and uneven surfaces. There are different categories of mountain bikes, such as hardtail bikes, but the general difference between mountain bikes and road bikes is that mountain bikes have thicker tires as well as shocks built into the frame, and around the seat so that the frame will absorb some of the bumps and impacts rather than your bum on the seat.
Mountain bikes tend to be much heavier than road bikes. If you plan to be riding on the trails or want a wider tire for more support, you will prefer a mountain bike. However, for long rides on the road, mountain bikes will feel sluggish and heavy, particularly when riding uphill.
Hybrid bikes
Hybrid bikes are essentially a cross between a road bike and a mountain bike. They generally have straight handlebars like a mountain bike rather than curved handlebars like a road bike and tires that have some amount of tread and are thicker than a road bike and thinner than a mountain bike. Hybrid bikes are perfect for those who will cover a variety of terrain, but plan to mostly ride on the roads rather than technical trails with lots of rocks and roots.
Beach cruisers
Beach cruisers, or fat tire bikes are truly recreational bikes. They often only have one gear or sometimes three gears. They generally have a comfortable frame with wide handlebars, sometimes a basket and thick tires. They are designed more for touring or riding on the sand rather than going for fitness bike rides.
All of the types of bikes come in different frame sizes and with different gears, brakes and features. There are women’s specific frames that have a dropped top bar so that it is easier to clear the bike with your inseam.
It is highly recommended that you go to a bike shop or a sporting goods store such as Dick’s Sporting Goods to be fitted for a bike and try out different bikes.
There are also tons of used bikes that you can purchase by looking online in your area or using Facebook Marketplace. Make sure to try several bikes to make sure that you get one that fits well.
Getting the proper fit is key because using a bike that is either too large or too small can cause injuries and can make your rides uncomfortable. You can also get professionally fitted at a local bike shop or in the cycling department of a sporting goods store.
There are also different bike seats that you can use. Getting back into biking can be challenging in many ways, but one of the biggest complaints is that people get a sore bum. Some of this is just a matter of habituation and will go away in time, but a lot of times, simply replacing the saddle with something that fits your geometry or provides a little more cushioning can make all the difference.
There are also gel bike seat covers you can purchase to add some cushioning and shock absorption to a hard bike seat.
What equipment do I need to get started biking?
In addition to the bike, you will need some other basic cycling gear and equipment to get started biking outdoors. Here are the essential pieces of bike gear for outdoor biking:
Helmet
This is a must. Helmets are life-saving devices. You should always ride with a helmet, even if you are just going for a short bike ride. Make sure to get a helmet that fits properly. Helmets are adjustable with the chin strap, as well as with padding options that can be added or removed inside the helmet with Velcro. The helmet should not move when you nod or shake your head if it is adjusted properly.
You also want the helmet to be breathable, so it should have various channels or openings to allow for airflow. If you plan to be biking in the rain, you can even get a helmet cover, which is a nice waterproof layer that goes over the helmet to keep your head dry.
Bike pump
Bike tires have to remain well inflated. Riding on flat tires will not only damage the wheels, but will reduce the efficiency of your rides and will feel frustrating because you will have a lot of resistance as you pedal. Floor pumps are great for the home because they are much faster to inflate, but they are not portable.
It’s a good idea to also get a small hand pump that attaches to the frame of the bike. If you plan to do a lot of long rides in case you get a flat tire or your tires lose air. Bike tires have specifications marked on the sides of them that tell you what air pressure they need in PSI. Use this information to help you determine when they are fully inflated as you pump.
Water bottle
You will definitely need a water bottle to stay hydrated. Most bikes have a water bottle cage on them, but if not, you will need to install one and get a sports bottle that you can drink from as you ride. Alternatively, you can wear a hydration pack that has a bladder and a tube so that you can drink as you ride. This is a great option for people doing technical mountain biking or long endurance rides on the road because you can take more water and don’t have to take your hands off of the handlebars to drink.
Bike shorts and clothes
Bike shorts have a built-in pad called a chamois to help protect your groin and sensitive anatomy. You can get started biking outdoors with regular athletic shorts or compression shorts, but you will be much more comfortable if you get actual bike shorts because this pad provides extra relief. On the top, you will want a T-shirt, tank top or light jacket, depending on the weather. Wearing bright, reflective colors is ideal to improve your visibility for vehicles or other riders.
Sunglasses and sunscreen
One of the overlooked pieces of equipment you need when you are getting back into biking outdoors is sun protection. Even on a cloudy day, your skin will be exposed to the UV rays of the sun. You should wear ergonomic cycling sunglasses.
Sunscreen is a must. You should get sunscreen with
at least SPF 30. Make sure to apply it to your face as well as your arms, hands and legs. Any exposed skin should be coated in waterproof or
sports sunscreen.
Hydration and fueling
For longer bike rides, you should consider hydration beverages that have
electrolytes or actual sports drinks with
glucose and electrolytes. Packable, portable energy snacks are also a good idea for longer workouts or if you are biking first thing in the morning before a meal. Some of the best biking snacks include
trail mix,
energy bars,
vegan jerky, organic energy balls,
dried fruit, nut butter and
honey on wraps and
fig bars.
Tips for getting back into biking outdoors
Here are some additional tips for getting back into outdoor biking:
Start slowly: Go out for a short ride once or twice a week at first. You don't have to ride the entire length of your local bike path on your first ride. Building up gradually will build confidence and strength. Doing too much too soon will cause you to be excessively sore and can be unmotivating. Over time, increase the frequency or duration of your rides.
Ride with others: Recruit friends or family members to go biking with you or look into a local bike group. It is not only more fun to ride with others but also safer.
Stretch: It is important to stretch after your bike rides. You are apt to be quite sore, particularly if you are a beginner cyclist. Stretch your quads, hamstrings, glutes, calves and lower back muscles.
Prioritize safety: Outdoor biking can be risky. Riding in traffic or riding on the trails can lead to falls and injuries. You should always have your phone on you as well as some form of ID and a medical bracelet if you have medical conditions. Tell someone where you plan on riding if you are biking outdoors alone, and approximately when you plan to return.
Learn the rules of the road: Bikes follow traffic rules like cars. You should be riding with traffic on the shoulder of the road and adhering to all stop lights and stop signs. Outfit your bike with blinkers or your body with reflective or LED lights so that cars can see you clearly. Use hand signals to alert cars or other cyclists about your intended turns and stops.
Consider a beginner bike clinic: Many local bike shops, sporting goods stores and sometimes even police departments offer beginner bike clinics. These sessions teach bike hand signals, rules of the road and tips and techniques for riding a bike safely. You will also meet some other beginner bikers, which can be a great way to find biking buddies.
Have fun: Biking outdoors is a wonderful form of exercise and a great way to enjoy the spring, summer and fall weather. Enjoy your rides. Challenge yourself while staying safe and be proud. It's an accomplishment and brave to get back into biking after years off.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="176221" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1719717260045{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/ascent-pre-workout-fuel-energy-drink-mix"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="176222" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1719717276410{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/hydrant-hydrate-electrolyte-drink-mix-no-added-sugar"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="176223" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1719717330197{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/transformhq-boost-shot-energy-drink-mix-28-servings-pina-colada"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
