Basic Tips on Starting Cycling for Beginners
What is Cycling?
Bicycle cycling refers to the movement and the process of riding a bicycle. Bicycle cycling allows you to engage in a variety of activities, such as exercising or using it as a means of transportation instead of a car.
What should I consider before cycling and what are some cycling beginner tips?
People who are riding a bicycle for the first time as adults or have never ridden a bicycle before may find it difficult. In particular, cycling for sports such as on the road or in the mountains requires some practice, so people worry about how to ride it safely. Here are some parts to consider before cycling and methods on how to ride a bicycle.
3. Start from a Safe Location
Place your bike on a flat, safe surface, place the pedals horizontally, and place your feet on them. To maintain balance and move forward, lift the pedal and slowly apply force to start.
4. Pedaling the Right Way
Maintain proper posture by keeping your back straight and bent your arms slightly to hold the handle while keeping your wrists relaxed. When pedaling, use the center of your foot to give force efficiently. Avoid using your toes and instead of stepping with just one leg, step alternately to maintain balance.
5. Adjust the Speed
You can adjust the speed depending on how hard you pedal or by using the break.
Adjust your speed by shifting to a low gear when going uphill, a middle gear when flat road, and a high gear when going downhill.
Also, by applying gentle force to the brake, you can avoid sudden braking and control your speed safely.
6. Adjusting Direction
Turn the handle to adjust the direction of the bike. You can also adjust the bike's balance and direction by tilting your body forward or backward.
7. Follow Traffic Regulations
Please follow traffic rules when using the road. Check the traffic lights carefully, look left and right to see if there are any vehicles or people, and maintain a safe distance. You can ride safely by riding on bicycle lanes when cycling.
8.Practice Beforehands
First, ride a road bike to practice speed, direction, braking, and gear shifting, etc. If you enjoy cycling and experience it often with other people, such as in a cycling club, your skills will definitely improve.
How To Shift Bicycle Gear
Bicycle gear is a technology that effectively adjusts to riding conditions and driving environment. If you are curious about how to shift a bicycle gear, check out the information below.
1. Understanding Bicycle Gear
When cycling, it is important to understand your bicycle’s gearing system. Most bicycles have a back gear on the rear wheel and a front gear on the crank.
2. Check Gear Lever Position
Typically, the right handlebar has a rear gear lever (right lever), and the left handlebar has a front gear lever (left lever).
3. Gear Shifting
When shifting front gear, operate the left lever, and when shifting rear gear, operate the right lever. Both front and rear gears can be shifted from low gear to high gear and vice versa.
4. Pause
Before shifting, rotate the pedal slightly or stop pedaling to stop the bicycle safely. Do not apply force while shifting.
5. Gear Lever Operation
When shifting, it is recommended to shift the gear lever one at a time. Changing gears slowly while manipulating the lever allows for safe and smooth shifting.
6. Regular Maintenance
Check periodically to see if your bike's gear shifting is operating normally. If shifting is difficult, check the condition of the brake and gear cables and perform any necessary adjustments.
Safety Tips on Cycling
Cyclists generally follow the same road rules as car drivers. When riding a bicycle, you can ride safer if you think of yourself as driving a car rather than a bicycle.
- Follow traffic laws, and carefully observe traffic signals and signs.
- Be careful of people or vehicles coming out of the alley.
- Pedal hard when passing through an intersection.
- Never drink before cycling.
- Do not drive backwards on the road or on the mountain, and just go straight.
- Wear a bright color of clothing to increase your visibility so other drivers can see you.
- Allow others such as pedestrians, motorcycles, and cars to pass first.
- If a vehicle is blocking your view, move to the side or slow down to look around.
- When you change direction, slow down, or stop, signal with your hands to those in front of you and across from you to let them know what you are doing.
- When cycling, always be prepared to stop and keep your hands near or on the brake lever so you can stop quickly.
Cycling Training Plans and Methods
Cycling training helps you to improve your skills and fitness. Check out the basic cycling training plans and methods you need.
1. Goal Setting
Set your cycling training goals. Training takes into account distance, time, amount of exercise and more.
2. Planning Your Training Schedule
Create a weekly or monthly training schedule. You can plan what kind of training you want to do so that you can reach your goals.
3. Basic Training Methods for Cycling
- Increase your distance: Improve your endurance by gradually increasing your mileage.
- Increase strength and speed: Add short distance with high-intensity workouts and short sprints to improve your speed and strength.
- Driving uphill: Exercise your muscles by driving uphill.
- Interval training: Alternate between fast and slow runs at regular intervals.
4. Organize and Plan Training Programs
Effective training includes oscillations, sprints, rolling sprints and long distance runs.
5. Intake Nutrition and Hydration
Stay well hydrated and have nutritious meals before and after training.
6. Muscle Training and Stretching
Strengthen your muscles and prevent injuries through strength training, such as squats and leg presses, and static and dynamic full-body muscle stretching.
7. Rest and Recovery
Don't overexert yourself, get plenty of rest between races, and do plenty of stretching to allow your muscles to recover.
Essential Items for Cycling
The essential items needed to enjoy cycling are as following:
- Bicycle: There are many different types of bicycles, including road, mountain, and city bicycles, so choose a bicycle according to your driving style and desired purpose.
- Helmet: For your safety, always wear a helmet when cycling. Helmets are important as they protect your head and prevent head injuries.
- Clothing: We recommend wearing a brightly colored safety vest to improve visibility. Wear sports clothing and cycling pants or shorts to increase breathability, and choose appropriate cycling clothing depending on the weather.
- Shoes: Wear clipless cycling shoes when riding your bike to keep your feet fixed and pedal more effectively. If you don't have clipless cycling shoes, you can also wear regular sports shoes.
- Pedals: There are two types: regular platform pedals and clipless pedals. Compared to regular platform pedals, clipless pedals can effectively stabilize your feet and put force more efficiently.
- Tools and Repair Supplies: Make sure you have the tools and supplies you need for bike maintenance and repairs, including a pump, puncture repair kit, spares, wrench, and chain oil.
- Water bottle: It's important to stay hydrated while riding, so always bring a water bottle.
- Bike Light and Bell: Equip yourself with a headlight and tail light to increase visibility when riding at night. The bell helps alert and inform other cyclists and pedestrians for safety.
- Sports Backpack: Bring necessary items such as snacks, meals, water, etc. during your cycling trip and prepare a waterproof backpack that can be used even in rainy or snowy weather.
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In addition to this, other equipment may be required depending on the purpose of the trip, environment, and personal circumstances. Choose your equipment based on your riding environment and purpose.
So far, we have looked at the basic information about cycling for beginners, such as how to cycle, safety measures, and necessary equipment. Enjoy safe and enjoyable cycling.