So you’re new to road cycling? It’s overwhelming at first but once you get the basics down it’s a ton of fun.
Let’s break it down into three parts: gear, training and routes.
Gear: What You Need to Start Road Cycling
Before you hit the road you need the right gear. Don’t worry, it’s not about having the fanciest stuff, just the essentials.
Helmet – Safety first. Helmets are non-negotiable. Look for one that fits snugly and has good ventilation.
Bike – This is the heart of it all. You don’t need a $5,000 bike to enjoy cycling. For beginners a bike in the $500-$1,000 range is fine. Aluminum frames are lightweight and durable, perfect for most casual riders.
Pedals and Shoes – If you want to take it up a notch consider using clipless pedals with cycling shoes. They make you more efficient by allowing you to pull up on the pedals as well as push down.
Water Bottle – Hydration is key. A good water bottle with an easy to use nozzle and a sturdy cage to hold it to your bike frame will keep you going on long rides.
Basic – Tire pump, tire levers, multi-tool. Miles from home with a flat.
Here’s a quick comparison of basic gear:
Gear
Budget Option
Mid-Range
High-End
Helmet
$50
$100
$300+
Bike
$500
$1,000
$5,000+
Clipless Pedals & Shoes
$80
$150
$300+
Water Bottle & Cage
$15
$30
$60
Training: How to Improve Your Cycling Skills
Once you’ve got the gear, it’s time to improve your skills. Here are some tips to get the most out of your training.
If you’re also considering investing in your cycling gear, consider looking for a broker with deposit bonus for some extra perks when shopping for top-end cycling equipment.
Cadence: Your cadence is the speed at which you pedal, measured in revolutions per minute (RPM). For most cyclists, a cadence of 80-100 RPM is ideal. Keeping this rhythm helps conserve energy and prevents fatigue. This means you won’t wear out too quickly on long rides.
Heart Rate Training: Tracking your heart rate can help you avoid overexertion. Get a heart rate monitor, or even a smart watch will do. Aim to keep your heart rate in a moderate zone during training rides.
Intervals: Mix in some interval training. That’s where you pedal as fast as you can for a minute, then slow down for two minutes. Repeating this will help you build speed and endurance over time.
Strength Training: Cycling isn’t just about pedaling. Leg and core strength are key. Squats, lunges, and planks are great exercises to improve your power on the bike.
Recovery: Don’t forget to rest. Your muscles need time to recover. Take at least one or two rest days a week.
Routes: Where to Ride
Choosing the right route can make or break your ride. Start with shorter, flatter rides and work your way up.
Finding Good Routes
You can find routes through similar apps like Komoot or Strava. They will let you search for routes that match your level and sometimes give feedback on performance.
Flat Quiet Roads: Starting off on roads with no traffic at all, parks are usually great, country roads will do the trick in getting comfortable on the bike.
Hills: As you get stronger, add some hills to your ride. The key with climbing is to find a steady pace. Use easier gears to keep your cadence steady as you climb.
Group Rides: Check out local cycling clubs or group rides. These will help you improve your skills and learn from other riders.
Road Safety
Cycling on the road means sharing it with cars, and that might be a bit daunting at first. Here are a few tips in order to stay safe:
Be Visible: Always wear bright clothes and use reflectors and lights, even in the day. Cars need to see you.
Use Hand Signals: Always signal when you’re turning. It’s safer and helps cars and other cyclists know what you’re going to do next.
Know the Rules of the Road: Obey traffic laws as would cars, stop at red lights, yield to pedestrians.
Now Go
Now you have the gear, the training tips and routes. Now go ride.
Whatever you’re cycling for, fun or fitness, the most important thing is to enjoy. The more you ride the better you’ll get and the more you’ll love it.
Conclusion
It’s good for you, clears your mind and is relaxing. But it takes time to build your skills and comfort so don’t rush it.
Start small, enjoy the ride and don’t worry about fancy gear until you’re ready for it.
Cycling is about personal development. You don’t have to be the fastest or ride the furthest to be a cyclist.
Just get out there, explore new places and improve at your own pace.
The post The Ultimate Road Cycling Guide: Gear, Training, and Routes appeared first on PezCycling News.
