Well done on deciding you want to get fit riding your bike! You will soon realise how rewarding cycling is and see your health and well-being improve. You can't lose riding a bike...the more you ride, the fitter you get, the further you go, the more you see, the more enjoyable it becomes!
Where do I start?
This is simple. Join us, the Wyre Forest CRC and ask one of our BC Qualified Caoches for advice. Our coaches can help you improve yourself in the safest, quickest and most appropriate way, and minimise the chances of injury or even simple wasted time. Not ready yet? Well just post a note on our message board, it won't cost you a thing.
That said, there are still plenty of things you can do to help yourself:
- Check that your bike is in good working order and the position is correctly set up for YOU. If you are unsure our coaches can help or ask a respected local bike shop. Correct position will ensure you are comfortable, prevent injury and ensure your effort on the bike is the most efficient it can be.
- Correct clothing, shoes and a helmet also make riding a bike more comfortable. Wyre Forest CRC will always recommend wearing an approved helmet on EVERY ride.
- Assess your current fitness as a starting point. Talk to our coaches they can advise or even assess it for you. If you have any medical conditions or you are taking medication, ask your doctor.
Too far, too fast, too often, too soon
- Start off by riding short distances and then increase the frequency of your rides, say 30mins twice a week, then increase this to three times a week.
- When you can comfortably manage this then make ONE of the rides longer - but at the same speed.
- Finally when you are happy with your performance at this improved level then make ONE of the remaining rides FASTER.
- Essentially, you only increase ONE parameter at a time: be that the frequency of the rides, the intensity of the rides or the duration. The key point here is a gradual training effect.
- By progressing slowly you give the body time to adapt to the gently applied overload. The balance between long, steady rides and shorter, faster ones will depend on your goals but always aim to keep a mixture of both in your programme as they train different elements of fitness.
- Your body doesn't actually get fitter by riding the bike. It is the adaptations that take place afterwards that lead to improved fitness.
- After a ride your body must first recover from the stresses of the exertion, fuel supplies must be replenished (eat and drink) and any damage to muscles repaired.
- If you repeatedly ride before you recover fully, you will become fatigued.
- Symptoms of fatigue are lethargy, tiredness, de-motivation, sore muscles.
- The key point here is ensure you are fully recovered before each ride.
Your body needs water, fuel, vitamins and minerals in order to perform, recover and adapt (get fitter). Make sure that you have enough energy (food) in your system prior to exercising, and drink plenty of water during and after training. Eat some simple carbohydrates ( such as a banana or cereal bar) soon after training to help kick start the recovery process. If you are aiming to lose weight then don't overdo the calorie intake afterwards: get the energy in first and then burn it off during your ride!
Don't Give Up - Have realistic expectations
- On the one hand cycling is easy: most people can ride a bike, but on the other hand it is one of the toughest sports in the world.
- Expect good days and bad
- Keep a record or diary of your cycling and other exercise. Note your mileage or riding time, your 'feel good factor' (use a scale of 1-10), comments about the wind and weather and anything else that might help you build up a picture of your performance progress.
- Reassess your fitness regularly to monitor your improvements.
- Set yourself targets and give yourself rewards to help keep motivated.
- If you have persistent problems like pain when riding the bike or a lack of progress, seek advice.
- Modern waterproof fabrics can make cycling in bad weather tolerable
- See it as a challenge. Maybe go faster or shorten the ride but do something
- Dont fancy it still? Got to the gym, have a swim...better still buy an indoor (turbo) trainer.
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