- Get a bike that fits you
Saddle position is most important. The saddle should be horizontal, and not tipped. The old rule taught children to put both feet on the ground from the saddle, but this leaves the saddle a bit low for adults. Ask someone to hold you up on the bike and rotate the cranks in to vertical position. In the shoes you use for cycling place your heel on the lower pedal. You should not have to tilt your hips to reach, or you are too high, but if your knee is still bent the saddle is to low. Perfect is when the leg can still be flexed a touch with the heel on the pedal. If the bike seems a bit far from the ground now then you may just want to tilt it slightly when putting your foot down. From the saddle you now lean forward to the handlebars. Here you are seeking a comfortable position where weight is not on the hands, but they body leans for additional support. Back and shoulder aches are actually as common in novice cyclists as leg aches, so you may find yourself experimenting for a while.
- Pedal – don’t push
When experienced cyclists and new users mix the most obvious difference to an outside observer is usually pedalling speed. The comfortable mile-eating rhythm that enables even unfit riders to cover long distances comes through practise, but the most notable feature is higher pedalling rates in lower gears. Over-gearing is like subjecting yourself to a weight training session that goes on for hours, and your stiff legs after the ride will confirm it. Practise pedalling slightly faster than feels comfortable normally, and as you get used to it up the tempo again. A range of 85-100 pedal revolutions per minute is normal for a smooth cyclist.
- Reduce drag
If you have a mountain bike, ask your local shop to replace the knobbly tyres with road tyres. On all bikes keep the tyres pumped to the manufacturers’ recommended pressure. This will make the ride more comfortable, reduce puncture risk and most importantly, make the ride easier. (Don’t forget a pump, tyre levers and a spare inner tube)
- Cycling shorts
Cycle clothing looks great, and can make riding more comfortable. But if you ask any cyclist what they would buy first they will tell you to concentrate on those parts of the body that contact the bike for maximum comfort. And most important of all, the tender parts in contact with the bike seat. Cycling shorts are designed as a one piece garment with an absorbent liner that is worn without underwear. A couple of pairs mean you can keep them spotlessly clean, and there are different designs for men and women. After shorts the other priority will be shoes. Training shoes are designed to flex when running, cycling shoes are stiff, to transfer energy to the pedals.
- Set yourself up to carry things properly.
Its nice to be able to carry refreshments, a waterproof, camera or a bike pump on your ride, and often parents will want to carry things for children. There are some definite “don’ts” when cycling. Carrying anything on the handlebars except in a proper bar bag is highly dangerous. Rucksacks and other bags on the back seem like a good idea, but they can soon chafe and especially in hot weather get very uncomfortable. The cheap, convenient and safe place for most items on a bike is behind you. The voluminous rear pockets of cycling tops carry smaller items and snacks out of the way but where they can be reached while riding. A rear rack can be used to strap things to, and there are a wide range of bags to suit all wallets that can be mounted on them. The rack also acts as a mud stop, and can reduce that wet bum feeling if you have no mudguards.
- Regular riding.
By far the most important thing before your ride is to be comfortable with the bike you are using and have it well set up. Do not just go out for one long ride the week before. Mix cycling in to your weekly pattern in the weeks leading up to the event so that you are comfortable with riding and you do not have the stress of possible bike problems on the day. The easiest way by far to get in regular cycling is to combine it with your daily journeys. There are major health benefits in just 20 minutes light exercise every day, and the journey to work is the obvious choice for most people.
- Ride with other people
There is nothing like riding with others to make cycling more fun. Go out with family & friends. It is also useful to have ridden with others before you ride a group events such charity rides.
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