The Basics of Cycle Training for Adults

Cycle Training

If you’re wondering about cycle training and don’t know if it’s for you, the chances are it is! This simple cycle training guide for adults will introduce you to the basics of cycling and introduce you to this fantastic way to stay fit and healthy and have fun at the same time!

Cycling is so good for you as it helps you increase your strength, fitness, flexibility and joint mobility. What’s more, it can strengthen your bones and improve posture. In terms of body fat, cycle training is a great fat-buster and can, therefore, ward off diseases associated with increased body fat. Muscle-wise, cycling works all of the major muscles without causing Finally, cycle training is fantastic for helping mental health. There is proof to say that cycling can reduce stress, depression and anxiety.

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What equipment do you need for cycle training?

Obviously, you need a bicycle! Before going out and buying a new bike, consider what type of cycling you will mainly be using it for. There are lots of different types of cycling and bikes including road bikes, mountain bikes, hybrid bikes, cruisers, touring bikes, fold-up bikes and even electronic or e-bikes.

If you’re new to cycling, here is some more information about the types of bike to help you.

If you are going to be cycling on roads, it’s obvious to go for a road bike. These have slick tyres, are lightweight and have good suspension. These are quick bikes too. If it’s off-road cycling you’re considering, a mountain bike is the best choice. These weigh more than road bikes but are more robust and have excellent grip and thicker tyres.

Hybrids are in the middle of the two bikes previously mentioned. These give new riders the scope of trying out different terrains and having the best of both worlds.

Cruisers are for urban areas. They are designed for road cycling but aren’t as fast as road bikes. If you’re doing cycling for leisure rather than serious sport or looking at commuting, these are great for getting across a city. These are the most common bikes you’ll see in Amsterdam, for example.

Another bike that is great for commuters is the folding bike. These can be transported easily on buses and trains and so are ideal for those who want to commute by bike but who need to go for part of their journey on public transport.

E-bikes have an electric motor and a small battery. They simply give the rider an extra boost when going up hills! So, if you live in a hilly city like Sheffield, getting around and commuting will be no problem.

In terms of other equipment, it goes without saying that you will need a helmet. Clothing-wise, it’s best to go for hi-vis so that you can be easily seen by drivers. A good set of lights is also a must if you’re cycling in the dark. Finally, you should get yourself some basics like a puncture repair kit and familiarize yourself with how to deal with a puncture.


Beginner adult cycle training plan

When trying anything new, it’s best to start gently. If you really want to improve your cycling, try to get out on your bike three times a week.

For the first two weeks, make your rides relatively short – between 10 and 20 minutes is enough unless you are already doing a lot of cardio exercises. As the weeks go on, start to increase the length of your rides. For example, in week 3 aim to do 30 minutes as a long cycle, in week 5 push this to 45 minutes and in week 8, see if you can ride for 10 miles.

If you’re wondering about pace, a beginner’s average speed on a bike is 12 mph. This means that your 10-mile ride isn’t as daunting as it might first sound as it’ll take you less than an hour if you build up to it.


Beginner cycling tips

  1. Make sure your tyres are always well pumped. This will make riding easy and you will be less likely to get a puncture.
  2. Keep your puncture repair kit (Allen key, pump, tyre levers, inner tube) with you.
  3. Get some decent eyewear to protect you from glare, rain, stones and bugs.
  4. Invest in some mudguards.
  5. Keep yourself well-fuelled and well-hydrated on long rides. Good fuels are energy bars, cake, bananas and sweets.


Final thoughts

You can have a great time cycling and it’s a really good way of staying fit and healthy. Cycling to work will improve fitness, save money and save the environment! What more could you want from a sport! Hopefully, with this article, you’ve been given everything you need before you take up cycling! Have fun and stay safe on the roads!