As Le Tour comes to the UK this year, a number of you may be tempted to give cycling a go. For those new to cycling, the jargon and vast array of bikes can be a mine field. Andy Riley, BMF regional manager, offers some tips to the beginner cyclist.
1. Choosing the right type of bike
There are 3 main types of bikes which suit different activities, so it’s important to select the correct one for what you want to do:
2. Sizing
Sizing is really important, especially if buying second hand. My advice would be to pop into your local cycle shop and ask them to size you up, remembering that like clothes brands do vary slightly.
3. Set up
Ensure the saddle is set at the correct height. As a rough guide, sit on the bike with your heel on the pedal, leg straight (slight flex at the knee) - when cycling you use the ball of the foot on the pedal. If the seat is too low you will be missing out on all that strength gained from all the burpees and lunges we put you through. Too high and you’ll over extend which can lead to injury.
4. Weight
There is a lot of talk around how much a bike weighs and what’s the latest material: carbon fibre, titanium etc. For me, that’s all good for the professionals or serious racer, however for us average people on a budget you need to consider if it’s worth paying all the extra money to save a couple of lbs in weight - I’m sure your BMF sessions will do exactly the same for far less. A good aluminium bike is just as good at this level.
5. Using your gears
Get used to using your gears. As a guide, get your legs spinning so you can feel the bike being pushed forward, not spinning and going nowhere or having to stand up just to move the pedals, especially when going uphill.
6. Where to cycle
When choosing a route, have a look on your local council website. They tend to have a section that will give you routes in your local area and the suitability for different levels of experience (ones with a café half way are always good).
7. Buddy up
Go with a couple of friends, and take it in turns to be in the front. You’ll be surprised at how much easier it is tucked in behind someone, especially into a head wind.
8. Be prepared
Take an emergency pack: spare inner tube, pump, tyre levers and multi tool. At some stage you will get a puncture, which with practice can be changed in a couple of minutes so won’t detract from your enjoyment and will give you a rest. Take a water bottle and some snacks to keep you going.
Cycling is an excellent non-impact form of exercise which will complement your BMF sessions. All that cardio, core work and leg strengthening done down in the park will come into play allowing you to go further and faster.