Becoming a cyclist is not as complicated as it sounds. Many cyclists have carbon fiber bikes, high-end lightweight cycling clothing and GPS units attached to their bikes, but none of these things is required to become a cyclist. They simply enhance the riding experience. To reap the many benefits of cycling, including its high-calorie burn and low-impact on your joints, all you really need to do is buy a bicycle and start riding it. Finding a bike that fits you well and structuring a loose training plan will help ensure that you enjoy the ride for years to come.
Step 1
Decide what bike suits your needs. You don't need a fancy bike to enjoy the ride, but if you have the cash and think that biking is an activity you'll often participate in, you might want to consider buying a more high-end bike. If you're going to be riding on the road, consider a road bike. Drop bars and thinner tires will help you go faster. If you'll be commuting or riding on bike paths or gravel trails, a hybrid or commuter is a good choice, as they have wider tires with some traction. For mountain biking only, shop for a mountain bike.
Step 2
Test-ride bikes. See what you like and what fits you well. Talk to several bike shops, if possible, as well as other riders in your area. Don't be afraid to ask questions, as everyone who rides once was a beginner, too. Many new bikes come out in the fall, so there is a better chance for finding the previous year's model on sale then. Also consider the accessories you will need with a new bike, such as a helmet, gloves, padded shorts and a cycling computer.
Step 3
Get fitted for the bike. Bikes come in various sizes and even in women-specific style. This doesn't mean that any bike will be a perfect fit right off the bat. Many bike shops include a bike fitting with the purchase of a new bike. During this time, a bike fitter will check your saddle height and the various angles of your body as you ride. It might swap out the stem or suggest a different saddle at this point. A proper fitting bike is important because you will be spending a long time on it, so it's important to be comfortable. Plus, a proper fitting bike will help prevent injuries.
Step 4
Start riding for 30 minutes to an hour several days a week. Give your body time to adjust to the new bike and focus on breathing steadily and from your diaphragm as you pedal. Slowly build up the time and intensity of your rides and work on things like balance and getting off and on the bike, especially if you're riding in traffic. If anything on the bike doesn't feel right, return to the fitter to have your position tweaked.
Step 5
Build cycling fitness. To become faster and build greater endurance, either ride with a group that challenges you or integrate a few intervals into your rides. Pedal in a low or easy gear at a high cadence for three minutes and then ride easy for three. Perform three sets of these intervals to help increase your cardiovascular fitness. Also work more hills into your routes and extend the length of your long ride each week by 10 percent to slowly ramp up your fitness and consistently challenge your body.
Things You'll Need
- Helmet
- Gloves
- Padded shorts
- Cycling computer
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