There’s a saying that once you learn to ride a bicycle, you never forget. So, whether you haven’t ridden in years or are trying it for the first time, this might just be your calling to hop on and enjoy the two-wheeled joyride.
Cycling can feel a bit daunting at times, with lots of equipment to think about before heading out onto the road among fast-moving cars. The thought of donna lycra may not be appealing either, and trying to exercise outdoors in Scotland’s unpredictable weather can make people think twice.
At this time of year, you may have wild winds or heavy rain, meanwhile freezing temperatures can make your fingers feel like icicles gripping the handlebars. It’s easy to convince yourself that taking the car or bus is the smarter choice.
But by doing that, you miss out on the rush of fresh air, a free workout, and the pure joy that cycling can bring. Also, wearing lycra genuinely isn’t mandatory, we promise.
Former World Tour cyclist Alex Dowsett says: ““The best day to start [cycling] is today. And tomorrow will be the next best day to start.”
Alex, a Wattbike ambassador, adds: “Starting is often the hardest part, mistakes will be made, nerves will have to be overcome and that saddle may feel unusual. But after a few rides, things will settle, confidence will grow and you’ll be well away, either indoors or outdoors.”
Here’s are five tips on getting started…
1. Get kitted out
While you don’t need to purchase every expensive piece of equipment, a few essentials will help. “First and foremost, find a comfortable saddle and a good pair of cycling shorts,” says Hayley Simmonds, professional cyclist and TV commentator.
“Don’t be afraid to ask for advice or try to find trial saddles. These, and good chamois cream (to minimise chafing), are essential for comfort and making sure you stick with it, without pain!”
Dowsett recommends some thermals for the winter: “You get colder on a bike than you do running or walking because of the wind!” Also, always remember to bring a helmet (one that hasn’t been dropped or in an accident before) and bike lights if you’re going out after dark.
2. Make sure your bike is roadworthy
If your bike has been sitting in the garage for fifteen years, you should check your tires and lubricate the chain.. “Have your bike serviced or invest in a new one if necessary,” says James Rice, cycling expert at Bobbin Bikes.
“A well-maintained bike and quality kit will make your rides safer and more enjoyable. Consider a bike fit to make sure that you’re comfortable on the bike and don’t get any injuries,” adds Simmonds. “Experiencing pain or discomfort is a sure way to put yourself off riding!”
3. Set yourself some achievable goals
It’s good to have a plan and something to work towards. “Establish a regular cycling schedule that suits your lifestyle and treat rides as non-negotiable appointments with yourself,” says Rice. “Define achievable cycling goals, such as weekly mileage, commuting to work, or leisurely weekend rides.”
You may begin by riding your bike to work once a week or riding your bike to school every Friday with the kids. It is wise to keep the goals realistic. You don’t have to start doing ironman-length rides right away, so don’t go overboard.
“Begin with shorter rides to ease in, then progressively increase intensity and distance,” says Rice. “I would definitely recommend not setting too many big goals or putting too much pressure on yourself,” adds Simmonds.
“Pick a few things [or races] that are well spaced out that you would like to do or aim for. That way, if things don’t go 100% to plan, you won’t get disheartened!”
Keeping track of those small steps using an app such as Strava or MapMyRide, can help you stay motivated. “Watching your improvements over time can help keep you committed and inspired,” says Rice.
4. Remember all benefits
Dowsett says cycling offers you “exercise, endorphins and all the good stuff associated with staying active”. It gets your heart, lungs and legs pumping; it gets you out in the fresh air and sunlight (vital for vitamin D), and will help you sleep better thanks to all that movement.
“The mental benefits are also huge,” says Simmonds. “There’s nothing better than escaping the stresses of a busy life, even for just a few hours, by getting outside.”
It’s a stress buster, a mood booster and it’s significantly cheaper than public transport and petrol, helping reduce some financial pressures too.
5. Enjoy it
Once you’re really into it, you’ll feel bereft when your bike gets a puncture. “Fresh air and a sense of freedom are two of the main reasons I love cycling,” says Simmonds.
“Gravel (cycling on unpaved trails) in particular is an amazing discipline because you can see things by bike that you’d never get the chance to see in a car. Gravel also offers the opportunity to get away from cars and traffic, which can be really good for new cyclists who might be a bit nervous.”
It’s such a great way to explore too. “You’ll get to know your area or new areas very well, finding hidden gems to visit with the family later on or if you’re especially nosy, looking at houses in the area like I would!”
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