Cycling Tips
Is cycling good for weight loss and fitness?
- If you keep your legs moving throughout your ride rather than freewheeling, it will burn more calories and get you there faster
- A basic heart rate monitor will tell you how many calories you have burned
- Remember that you may become heavier when you first start to ride as you put on some muscle but this will be counterbalanced by loosing fat
- Cycling burns over 500 calories an hour at moderate pace, without putting pressure on your joints
- Cycling is a great cardiovascular sport, it will really work your heart and lungs, especially when you go up hills!
What do I need to get started?
The basic items you will need are
- a helmet
- your usual gym kit
- a roadworthy bike
When looking for a bike, go to a dedicated bike shop and get one that is fitted properly for your size. This will prevent injuries in the future. You don't need to buy the most expensive bike in the shop, a basic one will be fine to start with. In terms of the type of bike to purchase, a mountain bike will be most appropriate for trails, a racing bike for roads and if you want to ride around town, a hybrid bike may be the most suitable. You may be able to purchase your new bike tax-free under the Government's Cycle to Work initiative. The Cyclescheme website provides further information on the benefits of the scheme for both employers and employees and your Human Resources or Transport Department should be able to tell you if your employer has signed up.
If you want to get serious about cycling, you may also need
- specific padded cycling shorts
- a breathable cycling shirt
- a waterproof top
- bike mitts (short fingered gloves) to protect your hands
There is a lot of clothing out there in different price ranges but a set for cold weather and a set for warm weather will be enough.
What can I do to make my bike more comfortable?
There are a wide variety of different saddles you can choose that can make cycling more comfortable with specific saddles available for men and women. If you are not comfortable on your bike, go back and get re-measured at the bike shop. At first the bike may feel strange and uncomfortable but give it a few weeks and if it persists, have it checked out for small adjustments in your position.
How do the gears work?
Get used to riding the bike in a quiet area before venturing out on to the main roads. Practice changing gears and also braking times. Try to remember which way to move your gear shifters whether they are integrated on the brakes or you twist them on the handlebars to make the gear harder or easier. The front gears (the big and small chain rings at the front nearest your leg) are controlled by the shifters on the left hand side. The back gears are controlled by shifters on the right hand side. The biggest cogs will be the easiest, for example, to be used when going up hill, and the smallest ones are harder for using on the flat and downhill.
I really struggle up hills, can you help me?
- Learn how your gears work, it will make life easier when you're going up hill
- Use your smallest chain ring (on the front by your legs), and your biggest cog on the back. This is the easiest combination of gears that is possible
- You should be able to sit on the saddle and spin up hills rather than getting off the saddle and grinding your way to the top
- The more you ride up hills, the easier it will get!
How do I maintain my bike?
- If you keep your bike in good working order it will last a lot longer...
- Try to wash your bike once a week, especially in winter
- Get a bike washing kit from your local bike shop and buy a good sponge
- An old toothbrush is always good to get into tight areas
- Use a light oil on the chain and moving parts, but not too much!
- Run a small amount of oil (not engine oil, special bike oil) on the top and bottom of the chain. Then get an old rag and wipe it over the chain
- Have your bike checked out at the bike shop if any strange noises or movements start to occur
- Replace any worn out parts straight away
- Keep your tyres pumped up, they should say how much air they require
Where shall I go on my bike?
Enjoy riding your bike! It gives you the opportunity to see the countryside and get fit at the same time. For more information on cycling opportunities in Nottinghamshire, please visit our Cycling Page. Commuting is also a great way to use your bike as it not only keeps you fit but also saves you money on petrol and reduces your carbon footprint. British Cycling's website has some useful information on Active Travel as well as a Daily Commuting Tips page to help you on your way.
How can I find out more about clubs and events?
- Joining a club will enable you to ride with other people and discover new routes
- Cyclo sportive events are none competitive and offer everyone of any level the chance to ride a course set out with regular food stops. Distances can vary from 30km to 200km
- The Great Notts Bike Ride in June is one of the best events in the country
- For routes, events, coaching and clubs, please visit the British Cycling website
What should I take with me on a ride?
- Some food, maybe a banana or a cereal bar
- Some water or juice in a water bottle
- A mobile phone in case of emergencies
- Some money in case you need to stop and buy extra food or water
- A puncture repair set, spare inner tubes, pump and tyre leavers (ask your local bike shop to show you how to repair a puncture)
- A rain cape just in case it rains so you can keep warm
- A form of identification.