WHETHER YOU ARE cycling to work, to school or just for fun, the bicycle is a great way to get more active.
And now that the weather is hotting up and the evenings are getting that bit longer, you really have no excuse. Right?
While only a select few of us will ever take in the view from atop a podium, cycling is a truly invigorating and liberating experience that can be enjoyed by people of all ages. But like any sport or activity, there are a few things you need to know before you begin.
So if you are thinking of dusting the old bike off and starting to cycle again or just looking for ways to progress your cycle fitness, then we’ve put together the perfect list of tips to set you on your way.
1. Set up your bike correctly
If your bike isn’t set up to suit your size, cycling can be a very uncomfortable experience. No two people are the same with respect to their leg, arm and torso length. So our first tip would be to visit a specialist bike shop, where you can have your saddle, stem and handlebar positions adjusted to suit your body type.
Getting the right saddle, in particular, will make a huge difference. Don’t think the thickest padding will give you the most comfortable ride. A saddle is like a shoe, it’s a personal-fit item so it needs to be tried on before making any impulse decisions.
2. The correct gear does make a difference
There will always be people that say the gear and the accessories aren’t necessary, that they are just for people who want to look like the pros. But the fact of the matter is, a small investment in a few key items will be extremely useful for you to get the most out of cycling.
So while there is a lot of choice out there when it comes to cycling gear, here’s the stuff that you really need:
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Bike helmet
An absolute must. Modern cycling helmets are lightweight and well ventilated, and can literally save your life in an accident. Whether you are a beginner or a professional, there will come a time when you take a spill.
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Cycling shorts
Proper shorts will prevent soreness from repeated rubbing and should be a key item in your cycling wardrobe.
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Basic bike tools
A set of Allen keys, a puncture repair kit, tyre levers, a spare inner tube and a pump or inflator will keep you on the road. All you need to know is how to change a tyre and mend a puncture and you’re set up.
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Cycling sunglasses
These may look flash, and even a little silly, but sunglasses are actually very useful for cyclists; they will keep dirt, dust and flies out of your eyes, as well as cutting out glare and reflections.
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Bike toe-clips or spuds
‘Spuds’ make a big difference to your pedaling efficiency because they enable you to pull up as well as push down. After a while you’ll wonder how you ever managed without them.
3. Hydrate properly
By the time you feel thirsty on a bike, you are probably already dehydrated. Your fluid requirements increase significantly when you’re cycling so it’s important to drink small, frequent quantities of water or an energy drink to keep you going.
4. Don’t cycle with headphones on
This goes hand in hand with knowing your rules of the road. Wearing headphones can be extremely dangerous. If you can’t hear an emergency vehicle, a car horn or any other signs of danger behind you or off to the side, then how can you protect yourself?
Lots of people like listening to music when they exercise but you need to find a safer way to do it. An alternative could be a small clip-on radio with a speaker that you can attach to your jersey.
5. Try biking intervals
This tip is aimed more at people looking to improve their fitness, rather than beginners who are just looking to get out for a leisurely cycle.
Try experimenting with some faster-paced riding. So for example, ride fast for about 10 minutes, followed by a recovery period and then a couple of repeats of the faster effort. You can vary this as much as you want.
Just remember to include a good warm-up and cool-down before and after your ride.
6. Change position while riding
A very handy tip is to vary your hand and body position frequently while you cycle. First and foremost, this movement will stop your arms or backside from getting numb. Changing the angle of your back, arms, etc, will help you give different muscles a workout.
Try not keep your hands on the curved part of the handlebars for the entire ride. This can be an easy mistake to make and it usually causes some cramping in the hands, shoulders or neck.
7. Remember to rest
After an intensive day of cycling or even just a short trip, remember to give your body time to recover ahead of your next session. Listen to your body, there is no harm in taking a few days away from the saddle if your are feeling some pain or unwell in any way.
Taking a few days off is always better than injuring yourself and being off the bike for a few weeks or months.
Speaking of cycling, spin your legs at Ireland’s most popular cycling events this summer: An Post Cycle Series. Join thousands of riders enjoying fun days out and serious spins in super places around the country during 2015. In fact, 73,300 adults and children have taken part in the An Post Cycle Series since 2009.
It all kicks off today with An Post Yeats Tour of Sligo with four more great events between May and September. Get on your bike with An Post Cycle Series. Find out more on Facebook, Twitter or at our website.
