Cycling for beginners: A guide to getting started

Are you thinking about taking up cycling? Whether you're looking for a new way to stay fit, commute, or explore the outdoors, cycling offers numerous benefits. However, as a beginner cyclist, it can be overwhelming to know where to start. 

This guide will walk you through everything you need to know to get started on your cycling journey, from choosing the right bike to planning your first ride.

Choosing the right bike

The first step in your cycling journey is selecting the right bike. With so many options available, it can be daunting, but understanding the different types of bikes will help you make an informed decision.

• Road bikes: designed for speed on paved surfaces, road bikes have thin tyres and lightweight frames. They're ideal if you're planning to cycle on roads or participate in races.
• Mountain bikes: built for rugged terrain, mountain bikes have thicker tyres and suspension systems to handle off-road trails. These are perfect if you're looking to explore the countryside.
• Hybrid bikes: a cross between road and mountain bikes, hybrids offer versatility and comfort, making them suitable for both road and light off-road cycling. This may be your best option as a beginner cyclist.
• Electric bikes: E-bikes are a great option if you're looking for some extra assistance, especially on hilly routes. They come in various forms, including road, mountain, and hybrid styles.

Once you've decided on the type of bike, make sure it fits you well. A properly fitted bike will ensure comfort and prevent injuries. Visit a local bike shop to get measured and adjusted correctly as a beginner cyclist.

Essential gear and accessories

While a bike is the most critical piece of equipment, several other items are essential for a safe and enjoyable cycling experience.

• Helmet: safety should always come first. A well-fitted helmet is a non-negotiable, protecting you from head injuries in case of a fall.
• Cycling clothing: invest in padded cycling shorts for comfort on longer rides, and consider moisture-wicking jerseys to keep you cool and dry. Gloves, sunglasses, and a waterproof jacket are also advisable, depending on the weather conditions.
• Repair kit: a flat tyre can happen at any time, so always carry a basic repair kit, including a spare inner tube, tyre levers, and a pump. Knowing how to fix a flat tyre is a crucial skill for any cyclist.
• Lights and reflectors: if you plan to cycle in low-light conditions, make sure your bike is equipped with front and rear lights, as well as reflectors, to ensure you're visible to others on the road.
• Water bottle and holder: staying hydrated is essential, especially on longer rides. A water bottle holder attached to your bike frame makes it easy to sip as you go.

Planning your first ride

With your bike and gear ready, it’s time to plan your first ride. Start with a short, flat route to build your confidence. Local parks, dedicated cycling paths, or quiet residential streets are great places for beginners.

• Set a realistic distance: aim for a distance that you feel comfortable with, perhaps 5-10 miles to begin with. Remember, it’s not a race — go at your own pace.
• Check the weather: before heading out, ensure the weather conditions are suitable for cycling. Wind and rain can make cycling more challenging, so it’s best to start on a calm, dry day.
• Practise basic skills: take some time to get comfortable with your bike. Practice braking, changing gears, and turning in a safe environment before hitting the road.
• Picking your terrain: while this depends on the type of bike you choose (road, mountain or hybrid), you should pick an easy and calm route. Avoid busy roads and bumpy forest trails while you gain confidence.

Building confidence and stamina

As you become more comfortable on your bike, gradually increase your distance and challenge yourself with new routes. Joining a local cycling group can also be a great way to learn from more experienced cyclists and discover new routes.

• Consistency is key: try to cycle regularly, even if it’s just a few miles. The more you ride, the more confident you’ll become.
• Track your progress: using a cycling app or GPS device can help you track your rides, monitor your speed, and set goals. Seeing your progress can be a great motivator.
• Listen to your body: don’t push yourself too hard, especially in the beginning. It’s normal to feel some soreness after your first few rides, but if you experience pain, it may be a sign that your bike needs adjustment or that you're overexerting yourself.
• Get a cycling coach: if you feel you’ve accomplished as much as you can on your own, consider getting a cycling coach to help refine your technique and push you to the next level. At Thighs Club, we offer coaching packages for every level of experience, from beginners to professionals.

Enjoy the ride and keep pedalling

Cycling is a rewarding activity that offers numerous physical and mental health benefits. By choosing the right bike, investing in essential gear, and starting with achievable goals, you’ll be well on your way to becoming a confident cyclist. 

Remember, everyone starts as a beginner. What matters is staying consistent and enjoying the ride. Whether you're cycling for fitness, commuting, or leisure, this guide will help you get started on your cycling journey with confidence.