Training Tips for New Cyclists
We know that cycling is amongst the most enjoyable and rewarding ways of staying active. You benefit from an enviable balance of physical challenge, mental clarity, and sheer fun - with spectacular terrain if you’re lucky.
As with all things, though (especially in the fitness world!), getting started can feel overwhelming. There's the intimidation of getting out on your bike. Then, the litany of questions hanging over your training. How do you build endurance without burning out? How do you balance safety, confidence, and progress?
These things become clearer with more time spent in the saddle. However, to help you get started, the LUCA team has put together a list of things we wished we’d known at the beginning of our cycling journey.
Choose the right gear and bike fit
Athletics aren’t just about athleticism… you also need the right equipment. This is particularly true of cycling, where the type of gear you pick will both make or break your ride whilst also depending on your goals and the terrain you’ll be riding on. A road bike is ideal for long distances on paved roads, while a hybrid offers flexibility for commuting or light trail riding. Mountain bikes are best for off-road adventures with their sturdy frames and thicker tires.
A bike’s fit is also paramount – arguably more so than the type of bike you pick. You can ride a nicely fitting BMX on the road at a pinch where a road bike set up for someone much bigger or smaller than you will be almost untenable. A properly fitted bike prevents discomfort and injuries, allowing you to ride longer and more comfortably. Key adjustments include saddle height (your leg should have a slight bend when the pedal is at its lowest) and handlebar reach, which should keep your posture relaxed and natural. A good local bike shop will help you get this right – if possible, buy from a physical shop whose staff can fit you out there and then.
Basic gear is essential, too. A helmet is crucial for safety, and padded cycling shorts can make all the difference on long rides by reducing pressure and preventing chafing, especially if you have larger thighs (which cyclists often do). Gloves help with grip and reduce hand fatigue, while a water bottle keeps you hydrated on the go.
The right gear and a properly fitted bike will have you set you up for success before you even hit the road.
Nutrition and hydration for
your rides
Fuelling your body properly is essential for cycling, even more so as your rides get longer. Your eating choices can make or break your ride.
Try a light, carb-based snack before your shorter rides – a banana or small bowl of cereal. You’ll need to take snacks along for longer rides. This is where energy bars, trail mix, and dried fruit and nuts are perfect – high energy food that’s easy to store and eat on the go.
Always make sure you have water with you, as hydration is arguably more important. Take small, regular sips. Also consider adding electrolytes. You can buy a flavoured or plain powder, or make your own with a mix of small amounts of salt and sugar.
Make sure you get plenty of protein in after a hard ride, especially if you’re trying to build muscle. Protein shakes, lean meats, and eggs are good sources.
Bike handling and road safety
Feeling confident on the bike comes down to mastering basic skills like braking, cornering, and balance, especially if you’re riding on roads. Practicing these in a quiet, open space before heading into traffic will give you a solid foundation.
You will also need to get to grips with road safety, especially if you’re not a driver. Learn and always follow the rules of the road, use hand signals when turning, and ride predictably in traffic. Stay visible, too, so that other traffic can always see you. Wear bright or reflective clothing and use both front and rear lights to ensure you’re visible to drivers. Try to drive in sight of wing mirrors and the like, especially around larger vehicles – if you can’t see a truck’s mirror, the truck driver can’t see you.
And, of course, always wear a helmet.
Embrace the power of community
Cycling doesn’t have to be a solo activity. Joining a cycling group or connecting with a community can offer support, motivation, and a sense of camaraderie. Group rides are a great way to meet fellow cyclists, share tips, and push your limits in a fun, encouraging environment. Many groups cater to beginners, ensuring you can ride at a comfortable pace without feeling pressured.
This is what we’re all about here at LUCA – we provide a supportive space where cyclists can connect, share experiences, and track progress. Whether in person or online, finding your cycling community can make your journey more enjoyable and rewarding.
We'd love to see you our LUCA monthly Ride Outs too - join our Cliq Cycling Community and WhatsApp group for all updates.
