Cycling is a great way to stay in shape, get outdoors and improve your mood. It's a fun, accessible form of exercise for people of all ages, and many families even enjoy bicycling together. If you're interested in cycling as a beginner, this guide will help you learn the basics of how to begin building a sustainable exercise plan.
Cycling Training for Beginners
Like other forms of cardiovascular exercise, cycling requires you to start small and gradually increase the frequency and duration to minimize the risk of injury. A beginner cyclist will do well with just two or three 15-minute rides per week to get their bodies used to the rhythm, controls and demands of riding a bicycle.
Continuing with two or three short rides each week is ideal for the first two weeks of exercise. From there, you can try increasing the length of cycling sessions. You may do well with 20-30 minutes twice a week, or decide to ride for 20 minutes three times a week. Everyone's body is different, and how much you can do will depend on your starting fitness level and comfort riding a bike.
Should I Consult with a Doctor First?
Generally, if you are in good health and live an active lifestyle, you don't need to see a doctor before cycling. But if you have pre-existing conditions or have not worked out in a while, it's best to talk to a physician first. They can perform a cardio stress test and ensure you have no underlying heart issues that might be affected by cycling.
If you're taking up cycling to stay fit, then you can likely safely add weekly cycling into your existing workout routine. What matters most is that you don't overdo it. Too much cycling in the beginning can lead to muscle injury. Excessive cycling is also linked to other conditions, like neck and shoulder pain, genital numbness, chafing, and sun damage to the skin.
Safety Considerations
It's important to take necessary precautions to protect your body while cycling, even for short periods of time. Wear a helmet, apply sunscreen (even on cloudy days) and ensure that you are familiar with the territory you are cycling in to prevent accidents.
Be mindful of road rules and traffic in congested areas. Use bike lanes when possible, signal your turns and make yourself visible to motor vehicles. Unfortunately bicycle accidents are all too common and can cause serious injury. In 2023 there were 887 cycling accidents in Broward County, Florida alone. Always let someone know where you are going and when you expect to return if you’re cycling alone.
Also, remember to stay hydrated. Cycling can burn a lot of calories, and you need to frequently refuel with water and electrolytes to prevent muscle cramps, fatigue and difficult recovery.
Conclusion
Start cycling slowly and gradually increase the length of your sessions. For beginners or everyday fitness enthusiasts, two to three sessions a week is a great start. From there, you can extend the duration and start training on different terrains. After your first month, setting weekly mileage goals can help you stay active and motivated.
