{"id":35035,"date":"2022-04-10T11:00:00","date_gmt":"2022-04-10T09:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=292919"},"modified":"2022-04-10T11:12:12","modified_gmt":"2022-04-10T09:12:12","slug":"beginners-cycling-tips-25-essential-pieces-of-advice-for-new-cyclists","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/beginners-cycling-tips-25-essential-pieces-of-advice-for-new-cyclists\/","title":{"rendered":"Beginner\u2019s cycling tips: 25 essential pieces of advice for new cyclists"},"content":{"rendered":"

<\/p>

By BikeRadar\n \t\t<\/p>

Published: Sunday, 10 April 2022 at 12:00 am<\/p>

\n\n

These cycling tips, covering kit, clothing, nutrition, technique and more are aimed at beginners, the new riders who\u2019ve just started out on their great two-wheeled adventure. Think of BikeRadar as your riding buddy, who wants to help you get the most out of you and your bike!<\/p>\n

Below, we\u2019ve tried to cover the common pitfalls of getting into riding, but not forgotten that the best thing about cycling is that it\u2019s fun.<\/p>\n

Whether you\u2019re a road cyclist, mountain biker or city commuter, there\u2019s bound to be something here for you (spoiler alert: the most important one is at the bottom).<\/p>\n

In the words of the great Eddy Merckx \u2013 the legendary Belgian ex-pro cyclist who won 11 Grand Tours, including five Tour de France<\/a> victories: \u201cRide as much or as little, as long or as short, as you feel. But ride.\u201d<\/p>\n

Best cycling clothing for beginners<\/h2>\n
\"""\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
There\u2019s some excellent cycling clothing out there, designed to keep you comfy and looking good.<\/span><\/figcaption> Robert Smith<\/i><\/span><\/div>\n

Right, let\u2019s start with what to wear. There\u2019s a huge range of cycling clothing<\/a> out there, in a dazzling variety of colours and fabrics, from the easily affordable to the insanely expensive. Let\u2019s measure you up\u2026<\/p>\n

1. Padded cycling shorts<\/h4>\n

The best cycling shorts<\/a> stop your backside hurting so much. If you\u2019re asking yourself: should I wear underwear under padded cycling shorts?<\/a> the answer\u2019s no. Massively padded perches won\u2019t help you on longer rides, trust us on this. The only way to be comfortable in the saddle is to wear padded shorts, choose the best bike saddle<\/a>, set the saddle height on your bike<\/a> right and ride until you get used to your saddle.<\/p>\n

2. Wear a cycling helmet<\/h4>\n

We know legislating helmets is massively contentious<\/a>, but the best road bike helmets<\/a> and best mountain bike helmets<\/a> might save your life. It\u2019s not hard nowadays to find one that\u2019s comfy, light and affordable. And no, you don\u2019t have to buy the most expensive model because they all conform to current safety standards.<\/p>\n

3. Clipless pedals<\/h4>\n

Deciding between flat or clipless pedals<\/a> can be tricky. Clipless pedals are confusingly the ones you clip into using cleats, and they are without a doubt the best road bike pedals<\/a>. The binding can be made loose enough to come away easily, you\u2019ll quickly learn how to use clipless pedals<\/a>\u00a0and they\u2019ll make a massive difference to your pedalling efficiency.<\/p>\n

4. Mountain bikers, wear protection<\/h4>\n

Mountain bikers, particularly when you\u2019re starting out or learning new skills, will be very grateful for a decent pair of gloves<\/a> and knee pads<\/a>, at minimum. What to wear mountain biking<\/a> depends on how technical your riding is.\u00a0If you\u2019re learning big jumps or hardcore downhill trails, consider armour and pads<\/a> for your elbows, and even back protectors too.<\/p>\n

5. Get some cycling sunglasses<\/h4>\n

The best cycling sunglasses<\/a> don\u2019t need to cost the earth or make you look stupid, but they will keep your eyes protected from bugs, stones, sun and rain. Some versions feature interchangeable lenses, so, if you can, get one lens for bright conditions and one for dull, wet days.<\/p>\n

Bike maintenance made easy<\/h2>\n
\"""\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Cleaning and lubing your chain regularly will stop creaks and make your gears last longer.<\/span><\/figcaption> Will Poole \/ Immediate Media<\/i><\/span><\/div>\n

Now that you\u2019re wearing something comfortable, let\u2019s move on to keeping your bike happy. You don\u2019t need a shed full of tools to achieve this, but it helps to have a friendly bike shop nearby in case you need advice.<\/p>\n

6. Use chain lube<\/h4>\n

Keep your chain clean and lubricated, particularly if riding in bad weather. As our guide to how to clean a bike chain<\/a> explains, you\u2019ll eliminate the dreaded \u2018creak\u2019 that cyclists hate, and more expensive parts such as chainrings won\u2019t wear out as quickly.<\/p>\n

7. Check your tyre pressure<\/h4>\n

Recommended tyre pressures will be indicated on the sidewall of your tyres, but the ideal road bike tyre pressure<\/a>\u00a0is subject to a number of factors. The best bike pumps<\/a> are a good investment because they require less effort to get to the recommended pressure, and will feature a handy pressure gauge.<\/p>\n

8. Fit mudguards\/fenders for wet conditions<\/h4>\n

Fitting mudguards is an integral part of how to get your road bike winter ready<\/a>. Your back will thank you, your washing machine will thank you, anyone riding behind you will be thank you too. Some (including some BikeRadar staffers) will point out they can ruin the clean lines of a fancy road bike but, in the mire of winter, do you really care?<\/p>\n

9. Keep your bike clean<\/h4>\n

Although few of us are as fastidious as we should be, you can clean your bike in seven simple steps<\/a>. Hot soapy water and a sponge will do the job for most parts unless the grime is caked on, in which case there are some great cleaning sprays available. Use specialist degreaser for the drivetrain (cassette, chain, crankset and so on). Then spray your gleaming bike all over with a silicone aerosol \u2013 avoid braking surfaces \u2013 this will stop mud sticking on your next ride.<\/p>\n

10. Puncture repair<\/h4>\n

Learn how to fix a puncture<\/a>, and always carry a repair kit (including tyre levers<\/a>, patches or a new inner tube<\/a>, and pump). When you\u2019re miles from home and suddenly hear that hissing sound, you\u2019ll be glad you learned how to fix it yourself.<\/p>\n

What to eat and drink when cycling<\/h2>\n
\"""\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
To avoid the dreaded \u2018bonk\u2019 on long rides, aim to eat little and often.<\/span><\/figcaption> Joe Norledge \/ Immediate Media<\/i><\/span><\/div>\n

Right, that\u2019s clothing and kit sorted, let\u2019s consider your fuel source<\/a>. You could spend a fortune on specially formulated sports nutrition, but the truth is you don\u2019t have to. Have a rummage around your cupboards at home and see what\u2019s portable.<\/p>\n

11. Stay hydrated<\/h4>\n

Whether you prefer a water bottle<\/a> or a hydration pack<\/a>, make sure you pack some fluid whenever you\u2019re heading out. The best bottle cages<\/a> are a practical way to carry water on your bike. You can nearly always find somewhere to refill along the way, and most coffee shops are happy to oblige for free.<\/p>\n

12. Stay fuelled<\/h4>\n

Avoid bonking on a bike ride<\/a> , where your body runs out of fuel and you grind to a painful halt. The body can carry around 90 minutes\u2019 worth of glycogen for high-tempo efforts before it needs replenishing, or else will switch to burning fat. The problem with burning fat is that you can\u2019t work at anywhere near the same intensity level. Given how many calories cycling burns<\/a>, consume around 100 to 250 calories every 30 minutes, whether that\u2019s energy gels, cereal bars or a banana. We like carrot cake, by the way. If you make your own energy bars<\/a>, you\u2019ll save money and can tailor them to your taste and nutrition requirements.<\/p>\n

13. Use electrolytes<\/h4>\n

Cramping is a common complaint when you start riding harder or longer than your body\u2019s used to. One piece of advice often offered is to ensure you replace the electrolytes lost through sweating, either by drinking specially formulated sports drinks or by making your own energy drinks<\/a>\u00a0(it\u2019s basically fruit juice, water, and a little sugar and salt). No one knows for certain why cramps occur, but this seems to help.<\/p>\n

14. Refuel<\/h4>\n

Carbohydrates and protein are what to eat and drink to recover from a hard ride<\/a>. It\u2019s best to have a carb and protein-rich meal for post-ride recovery<\/a>. But between meals or when you\u2019re pressed for time, try a delicious smoothie recipe for pre- and post-ride fuelling<\/a>. These act as a recovery drink, which after a long, hard ride will help the body repair itself, in conjunction with some rest. Aim to consume something with a 4:1 carbs-to-protein ratio soon after finishing. There are plenty of pre-mixed recovery drinks on the market, or you can have fun by making some. Our current go-to is milk<\/a>, one banana, a tablespoon of peanut butter and some honey, all whizzed up in a blender. Yum.<\/p>\n

15. Give it the beans<\/h4>\n

The mid-ride coffee stop is a cherished tradition and there\u2019s sound scientific reasoning behind it: coffee and cycling<\/a> are a performance pairing. Caffeine has been found to measurably improve your endurance on the bike. Do say: \u201cEspresso doppio, per favore.\u201d<\/em><\/p>\n

Cycling safety for new cyclists<\/h2>\n
\"""\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Obtain some basic city skills \u2013 be assertive and learn the primary and secondary riding positions.<\/span><\/figcaption> Jesse Wild<\/i><\/span><\/div>\n

This is an important one \u2013 we want to keep you safe. The good news is that with the right mix of confidence and caution, city streets and rural roads are yours for the taking. Build up some experience and you\u2019ll learn to read situations quickly and accurately.<\/p>\n

16. Communicate<\/h4>\n

If you\u2019re going out for a long ride on your own, tell someone where you\u2019re going and when to expect you back. The best bike computers<\/a> and best cycling apps<\/a>, such as Strava<\/a>, allow you to send a tracking link to your loved ones so they know where you are. You can also share your location via WhatsApp.<\/p>\n

17. Get street-wise<\/h4>\n

Learn some basic traffic-riding skills for the city<\/a>. You\u2019ll feel a lot more confident for it. Be assertive, stay out of the gutter and remember that you\u2019ve got as much right to be on the road as anyone else. In order to ride safely in traffic<\/a>, you need to know the difference between \u2018primary\u2019 (middle of the left-hand lane) and \u2018secondary\u2019 (about one metre to the left of the moving traf\ufb01c lane) positions, and use them appropriately. Our cycling to work guide<\/a> has more commuting tips.<\/p>\n

18. Don\u2019t jam the brakes<\/h4>\n

The front brake is much more effective than the rear at stopping you, so try to achieve a 60\/40 or 70\/30 power distribution between front and rear. But be very, very careful not to lock up. Modern brakes are pretty powerful and you don\u2019t want to go over the handlebars.<\/p>\n

19. Turning technique<\/h4>\n

When cornering, ensure your outside pedal is at the lowest position, with pressure being placed on it. This will give you more grip, particularly in the wet, and make sliding out less likely.<\/p>\n