But as cycling is non-weight-bearing, it\u2019s the ideal pursuit for people with a variety of body shapes and sizes, from tall people and heavy ex-rugby players to former cyclists who may have gained weight.<\/p>\n
\u201cCycling is an inclusive sport,\u201d says sports physio and bike fitter Bianca Broadbent. \u201cThere are a multitude of specialisms, from road to gravel, each with options to adopt a position that works best for your confidence, capability and shape.\u201d<\/p>\n
Cycling physio Nic Roberts concurs that cycling is a smart choice for athletes who may run into difficulties with other sports.<\/p>\n
\u201cCycling is a great exercise compared to running, as there are less forces going through the joints, particularly if you have had knee, ankle or back problems,\u201d she explains.<\/p>\n
Weight and body image are highly sensitive issues. But with 67 per cent of British men and 60 per cent of British women now classed as overweight or obese, putting them at greater risk of heart disease, diabetes and certain forms of cancer, it\u2019s a serious subject to confront.<\/p>\n
Let\u2019s start by exploding the myth that all road cyclists are super-lean.<\/p>\n
\u201cThe number of skinny riders is actually a small percentage of the people who go and ride at weekends,\u201d explains Richard Bye, founder of the Fat Lad at the Back<\/a> cycle clothing range, who lost 31kg through cycling.<\/p>\n \u201cCycling is just a normal sport for normal people,\u201d he adds<\/p>\n We asked four riders to explain how they turned weight gain into weight loss with the help of two wheels, as well as a healthy dose of determination.<\/p>\n \u201cMy blog is called Fat Girl Fit<\/a>, so I\u2019m not shy about talking about weight. When I started my blog, my focus was weight loss. I didn\u2019t enjoy the gym, but then my husband got me into cycling.<\/p>\n \u201cWhen he and his group were at events, I would rock up as the one-woman cheerleader. I just thought: \u2018Why don\u2019t I give it a go?\u2019<\/p>\n \u201cI ended up loving it. It has become the norm to go out riding at weekends. We\u2019re based in London, but we get out to lots of country lanes and do loops out to the Epping Forest area.<\/p>\n \u201cI have done training camps at Club La Santa in Lanzarote, which is just hills, hills and more hills, and I have done the V\u00e4tternrundan \u2013 a 300km recreational ride around Lake V\u00e4ttern in Sweden.<\/p>\n \u201cAt first, I weighed myself every week and shared it on social media. But that approach got a bit toxic and it took the fun out of everything. I enjoyed cycling more when I just focused on trying to be healthier, rather than on losing weight.<\/p>\n \u201cBut I\u2019ve lost about 25kg, just by having fun. I love going on adventures and now I can\u2019t imagine not having cycling in my life.\u201d<\/p>\n \u201cI enjoy riding in a mixed group, but some women prefer female-only rides. HSBC UK Breeze rides are good, free entry-point options for women of all abilities.\u201d<\/p>\n \u201cIt\u2019s the difference between having knee pain and enjoying your rides. A quick tweak of your cleats or handlebar position is often all it takes.\u201d<\/p>\n \u201cA good bike shop will tell you which saddle you need, based on where your sit bones are, so that you feel more comfortable.\u201d<\/p>\n \u201cHills are undeniably tough if you\u2019re heavier, but aiming for a cadence of 80rpm<\/a> makes climbing easier. In the right gear, I can maintain that cadence \u2013 even on the hills.\u201d<\/p>\n \u201cI hadn\u2019t ridden a bike since I was young. I started piling on weight until I was about 27 stone. The initial trigger for change was that my daughter suffers with a rare heart disease, and I wanted to do something for charity, so I entered the 54-mile London to Brighton bike ride.<\/p>\n \u201cOn my first ride, I struggled to breathe. But I just started going out for three miles every night. My partner bought me a Garmin and when I joined Strava I really enjoyed chasing new personal goals.<\/p>\n \u201cAfter I did London to Brighton, I got lazy again until I looked in the mirror one day and thought: \u2018What the hell have you done?\u2019 I was really big. I have kids and I need to be there for them. I was put on a milk-only diet by the doctor, which spurred me into action.<\/p>\n \u201cI soon started doing 20-mile rides and getting faster and faster. I then signed up for the 100-mile Prudential RideLondon and then the Cambridge 100, which were both amazing.<\/p>\n \u201cI\u2019ve lost about 45kg. My confidence has sky-rocketed and my kids now come on bike rides with me. I\u2019m a completely different person to who I used to be.\u201d<\/p>\n \u201cI didn\u2019t have much time in the week, so I just did short 17km routes. I didn\u2019t worry about my speeds. I just stayed in a high cadence of 90rpm to train my heart and legs ready for when I had time to go further at the weekends.\u201d<\/p>\n \u201cI post all of my tips on my Instagram page. I get loads of support.\u201d<\/p>\n \u201cI started training indoors and got really into Zwift. I had never gone above 25kmh average, but on my first ride outside after using the turbo I did 27kmh.\u201d<\/p>\n \u201cIf I\u2019m going out for a big meal one night, I will ride in the morning to burn it off beforehand, or I\u2019ll ride the next day. It\u2019s not a scientific rule but it\u2019s just sensible.\u201d<\/p>\n \u201cI used to cycle all the time as a kid, but after spending years travelling with work, I\u2019d put on weight and got up to about 120kg.<\/p>\n \u201cWhen I got back into cycling, my nickname was \u2018fat lad at the back\u2019. At that time, I just rode in T-shirts and shorts because I couldn\u2019t find any nice kit that fitted me. I felt like a badly packed sausage.<\/p>\n \u201cSo I said to my wife, Lynn: \u2018We should develop kit for people like me\u2019 and we did. We called it Fat Lad at the Back. I\u2019m a Yorkshireman: I say it like it is.<\/p>\n \u201cWe stock 10 to 12 sizes, which is a lot more than other cycling brands, but it\u2019s also about the fit. Other brands don\u2019t alter their templates as the kit goes up in size. If you\u2019re bigger, your body carries weight in different places, and men and women don\u2019t store fat in the same parts of the body.<\/p>\n \u201cWe\u2019ve got customers in 79 countries and we have launched an unbranded Stealth range, in case you don\u2019t like the name.<\/p>\n \u201cGetting the right kit made a huge difference. It\u2019s like buying a new set of wheels: I can\u2019t believe how it\u2019s made my riding so much more enjoyable. I\u2019m now down to 89kg.\u201d<\/p>\n \u201cSome wheels have a maximum rider weight of 85kg, but nobody tells you that. If you buy 32-spoke wheels, they\u2019ll be bomb-proof, however big you are.\u201d<\/p>\n \u201cThe majority of new bikes come with a 25 or 28 cassette on the back, but if you\u2019re heavier you\u2019ll find it much easier on the hills with a 32 cassette.\u201d<\/p>\n \u201cWe have a community of \u2018FLAB\u2019 [the acronym of Fat Lad at the Back] social rides and \u2018Flambassadors\u2019 to get people cycling. When you start out, it can feel lonely. People need a bit of support.\u201d<\/p>\n \u201cI write down three blocks of time every week when I can ride, so I\u2019m never thinking: \u2018I\u2019m too busy\u2019. It\u2019s just part of my routine.\u201d<\/p>\n \u201cWhen I was tiny, I used to go cycling all the time. But in my teenage years, I started to struggle with my body image. Teenagers can be horrible and I had a nasty comment that ruined my confidence.<\/p>\n \u201cI just stopped riding. I was a size 20 by the time I left school. I tried cycling again in my 30s, but I didn\u2019t have the confidence. By 2019, I was 133kg.<\/p>\n \u201cI went to see the GP and the reality hit me when I was told I needed bariatric [weight loss] surgery. I knew I had to do something. So I started doing some light walking and swimming. My husband bought me a bike and I\u2019d often look at it longingly, but I just didn\u2019t want to be the fat girl on the bike.<\/p>\n \u201cHe said: \u2018Don\u2019t see it as going out on your bike, see it as going out for an adventure. Go somewhere scenic, take some photos and show me\u2019. And when I started doing that, I found something just clicked.<\/p>\n \u201cI\u2019m now obsessed with cycling. It\u2019s life-saving. I have lost 57kg. It\u2019s funny, though, because an 8km ride was just as much of an achievement to me back when I started out as an 80km ride is for me now. You always push yourself, no matter how big or thin you are.\u201d<\/p>\n \u201cI started out with big weight-loss goals, but making it too regimented loses the fun. I like riding to work, but I don\u2019t force myself to do it every day.\u201d<\/p>\n \u201cHowever much you ride, it\u2019s still about calories in and calories out, so be careful. I joined a nutrition group on Facebook to help me stay on track.\u201d<\/p>\n \u201cMost of the time, you think other people are looking at you, but it\u2019s all in your head. So just enjoy your ride.\u201d<\/p>\n \u201cNerves will build up again at times and that\u2019s okay. But just remember how you felt when you got home from your first ride \u2013 and how good you will feel when you do it all over again.\u201d<\/p>\n These tips will help you choose the right bike and kit, as well as provide guidance on how to improve your cycling and fitness over time.<\/p>\n If you\u2019re a heavier rider, choose comfort over performance to start with. \u201cThis may be a bike that puts you in a more upright position, to allow space for your hips to move freely without compression of soft tissue,\u201d suggests physio Nic Roberts. \u201cThis could be a hybrid bike<\/a> or an endurance road bike<\/a> with a more relaxed geometry.\u201d<\/p>\n Don\u2019t rule out an electric bike<\/a> either: \u201cThe best bike is the one that allows you to achieve your goals at any given time \u2013 and ebikes open up a new world for beginners,\u201d adds physio Bianca Broadbent.<\/p>\n Whatever you choose, make sure you get a good fit. \u201cIt\u2019s imperative that your position is functional so you can put your foot down at traffic lights and reach your brakes,\u201d says Broadbent. \u201cAs your confidence grows, you can adapt your position.\u201d<\/p>\n When you start cycling, wear whatever you like. \u201cIf using flat pedals<\/a> and wearing normal clothes is enough to get you started, that\u2019s great,\u201d says Broadbent. \u201cThere\u2019s no point creating barriers. If you\u2019re too focused on what you think you should be doing, then you will fall at the first hurdle.\u201d<\/p>\n However, as you make progress, comfortable kit will undoubtedly enhance the enjoyment of your rides. \u201cPadded bib shorts<\/a> make a world of difference to comfort,\u201d says Broadbent. \u201cThere are now some manufacturers who produce kit solely for larger clothing sizes.\u201d<\/p>\n Wheels have a weight limit, so aim for more spokes. \u201cMake sure your wheels are adequate for your weight and the terrain in which you would like to go,\u201d advises Roberts.<\/p>\n \u201cWheels with a greater spoke count are always more robust. Also choose wider tyres that can support a lower tyre pressure for a more comfortable ride.\u201d<\/p>\n You\u2019ll also want a good selection of gears<\/a> for the hills. \u201cThe more gears, the better,\u201d advises Roberts. \u201cIt will be easier on your hip and knee joints. But this is particularly important if you\u2019re new to cycling<\/a> and you need to build muscle strength to get you up the hills.\u201d<\/p>\nLisa Thake<\/h2>\n
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/21\/2022\/06\/Big-Riders-03-9ba649e.jpg?quality=90&resize=619%2C413"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Lisa Thake\u2019s tips<\/h3>\n
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<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>1. Ride with like-minded people<\/h4>\n
2. Book a good bike fit<\/h4>\n
3. Saddle choice is everything<\/h4>\n
4. Spin to win<\/h4>\n
Thomas Moore<\/h2>\n
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<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Thomas Moore\u2019s tips<\/h3>\n
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<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>1. Start out small<\/h4>\n
2. Share your journey<\/h4>\n
3. The turbo is your friend<\/h4>\n
4. Plan your diet<\/h4>\n
Richard Bye<\/h2>\n
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<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Richard Bye\u2019s tips<\/h3>\n
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<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>1. Buy a 32-spoke wheelset<\/h4>\n
2. Get more gears<\/h4>\n
3. Find a team<\/h4>\n
4. Keep a diary<\/h4>\n
Carly Loscombe<\/h2>\n
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<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Carly Loscombe\u2019s tips<\/h3>\n
1. Don\u2019t be too strict on yourself<\/h4>\n
2. Stay on track<\/h4>\n
3. Ignore what other people think<\/h4>\n
4. Remember why you ride<\/h4>\n
Bike, kit and training tips for larger cyclists<\/h2>\n
What bike should I buy?<\/h3>\n
What kit should I wear?<\/h3>\n
What setup is best?<\/h3>\n
Should I only do cycling?<\/h3>\n