1. Get the Right Bike
Riding the wrong bike can lead to major injuries, says professional cyclist Brian Walton, a 3-time Olympian and coach at Cadence Performance Cycling Center. "If a bike's too stiff or too fast, you're just asking to get hurt," he says. "You have to find the right bike for you based on your background and goals." So when you go shopping, be upfront about your plans: Are you training for a triathlon? Doing a century ride? Biking to work? "If you're planning to do the Livestrong Challenge or just to be a recreational rider, obviously you don't need an aggressive time trial bike, no matter how great it looks," says Walton. By testing out a bunch of bikes and seeking the assistance of an expert at a cycling shop, you can prevent potential spills or injuries on the road.
2. Get the Right Fit
Just like a business suit or a cocktail dress, you want your bike to fit just right. Basically, it should be tailored to your own specifications and size. "The wrong fit is usually the root of any injuries," says Walton, adding, "if you're experiencing any pain while riding, go right to your local bike shop and get refit." He cites poor positioning of the seat and handlebars (they can be too high or too low, for example) or a bike that's too big or too small as a main cause of knee, back and muscle pain. So insist on getting fit when buying a new bike, and follow up with a yearly re-fit, as certain parameters such as weight gain, weight loss and your experience level can create a need for tweaks.
3. Get Geared Up
From water bottle cages to aerobars, bike shops are filled with an array of accessories. And while you may eventually want to snap up that snazzy saddle bag, the only two items you really need to stay safe, says Walton, are a helmet and shoes. "I strongly suggest spending money on helmets and shoes. These are the only things you don't want to skimp on," says Walton. When trying on helmets, look for one that is snug but not too restrictive. "A properly-fitting helmet stays in place if you shake your head around, but it's not too restrictive so that you feel like it's choking you," says Walton, adding that good ventilation is also key: "You don't want a salad bowl on your head doesn't breathe. It should be so comfy that you don't notice you have it on," he says.
4. Get the Right Size Shoes
As for shoes, first decide whether you're ready for clipless pedals (those that have cleats that lock in to your pedals). For road biking, you'll get a far more efficient and smoother pedal stroke--you'll go farther and faster--with clipless pedals. If you're a novice, talk to a pro at your local bike shop about your need for shoes. Once you're ready to slide on a pair of shoes, have an expert size you just like you would with a pair of running shoes. "Poorly fitting shoes can lead to hot spots, metatarsal pain, calf injuries and toe numbness," says Walton. While more experienced cyclists may prefer super-tight shoes, he recommends getting a snug but comfortable fit. "You don't want to cut off your circulation, but you don't want your feet sliding around at all."
5. Get Going
So you've got the right bike and the right gear--now what? Before you hit the road, Walton suggests spending a few minutes on some injury-preventing muscle-building drills in an easy gear. "You'll become a more efficient rider while avoiding overuse injuries with these drills," Walton says. Here are two of his favorites:
One-legged pedaling drills--while pedaling, put your weight on your right leg, and pedal for 1 minute. Then switch to your left for another minute. Repeat 8 times on each leg.
Fast cadence exercise--pedal for 5 minutes at a moderate pace, followed by a 5-minute easy pedaling recovery. Then ramp it up to a quicker pace for another 5 minutes, followed by 5 minutes easy. Then take it to an all-out pace for 5 minutes, followed by 5 minutes easy. Repeat this set 3 to 5 times.
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