NEW RIDER GUIDE
EVERYTHING YOU NEED TO KNOW TO START CYCLING
Looking for a silver lining in a pandemic is problematic, but the world of cycling can take solace in what the government has said is up to a 70 per cent increase, in certain places, in the number of people on bikes in the first seven weeks of lockdown. The government wants this trend to continue and to help alleviate pressure on public transport and prevent gridlock as the country gradually returns to work.
Unveiling a £2bn plan to boost cycling and walking, transport minister Grant Shapps said: “Outside London, half of all journeys are under three miles. If cycling increased by five per cent it would result in eight million fewer car journeys, nine million fewer rail journeys and 13 million fewer bus journeys. You don’t have to be a cyclist to benefit from that.”
So with that in mind we asked some of cycling’s leading figures, ranging from elite riders and coaches to GPs and nutritionists, for the advice they would o er to new and returning cyclists.
STEVE ABRAHAM ULT R A DIS TA NCE RIDER WH0 HOLDS
THE RECORD FOR ANNUAL MILEAGE IN THE 18 49 AGE GROUP WITH A DISTANCE OF 63,608.7 MILES
“Ride for fun. Any bike that works and fits will do. Don’t spend a fortune on it. There is no shame in walking up hills or using an electric bike. Just go out, experiment and enjoy. For anything else – indexing gears, dealing with bad weather – just type ‘How to….’ into Google. It works for me.”
In the darkest corners of the cycling world there is a lot of peer pressure, where everything from sock length to type of bike will be judged. It’s easy to find yourself carried away and obsessing over whether you are wearing the right brand of jersey or should have shaved your legs. If you come back from a ride with a happy glow, it means you did it right – and that’s all that matters.
KATIE ARCHIBALD OLYMPIC, WORLD& EUROPEAN TRACK CHAMPION
“Stick to roads you know and ride within your ability. My mum started cycling a few years ago by doing a loop close to her house, gradually making it longer, sometimes timing herself on a section as a challenge to ride faster. It builds up confidence and enjoyment.”
Even if you don’t happen to have an Olympic champion and world record breaker in your family, you can still follow this advice. As a new rider, you may not be used to the level of tra!c on UK roads (even if it is yet to return to pre-lockdown levels), so starting o" with short journeys on routes you are familiar with makes sense.
BIANCA BROADBENT LEAD PHYSIOTHERAPIST & SENIOR BIKE FITTER AT THE BOARD MAN PERFORMANCE CENTRE
“Take a sensible approach when it comes to building time in the saddle. It’s all too easy to get sucked into the whole Strava mentality and make each ride faster and longer than the previous. But this means nothing to anyone but you. There is no harm in pushing yourself, but just like with any form of training your body needs time to adapt. The unique demands of cycling require you to turn your legs around 90 times a minute, or 5400 revolutions an hour. Gradually increase your riding time and intensity; your knees will thank you for it!”
Certain users of Strava have a mantra: “If it’s not on Strava it didn’t happen”. Ignore that and ease yourself gently and gradually into using a set of specific muscles you may not have previously used that much. They may be the same legs you’ve used for running or walking, but pedalling puts a whole new set of demands on them.
BRIAN SMITH FORMER BRITISH ROAD CHAMPION & ‘THE COACH’ FOR EUROSPORT TV
“Join your local club. I learned so much in my youth by riding with Johnstone Wheelers in Paisley. And it’s not just about racing. It’s about enjoying yourself. And the more you do it, the better you’ll get at it.”
Cycling is a very sociable activity, and what cafes were invented for. But riding with a group also requires heightened awareness and a specific etiquette. Even if your goals are more modest than emulating riders like Smith, your local cycling club is a good place to learn how to be sociable and safe.
SEAN LALLY DIRECTOR OF CYCLE SYSTEMS ACADEMY, WHICH OFFERS BIKE MAINTENANCE COURSES
“Your bike will keep moving with a surprisingly little amount of care from you and a twice yearly visit to the bike shop, but you can make things even easier by getting a track pump and re-inflating your tyres weekly, and lubing your chain before every ride, not forgetting to wipe o" the excess with a rag.”
It really is that simple. Despite marketing gimmicks aimed at convincing us we need N + 1 bikes and a dizzying range of newfangled components, the bicycle really is a simple machine requiring the minimum of fuss. Replacing an inner tube after a puncture will probably be the biggest challenge you’ll have to face, but even the chances of that are reduced by some of the bomb-proof tyres available today.
DAVE TRISK A GP, FORMER ARMY MEDIC& 10TH PLACED BRITISH BEST ALL ROUNDER (BAR] IN 2015
“Try to have ‘warm up’ and ‘cool down’ sections to your ride. I see riders belt o" hard at the beginning or have a last blast at the finish, which isn’t good for you. A five to 10-minute spin at either end makes a world of di"erence.”
Just because riding a bike involves sitting on your backside for a long time, it does not mean you won’t be susceptible to muscle strains and tears. Extend both warming up and down to include stretching and strengthening exercises.
MYLES McCORRY 10 TIME PARTICIPANT IN IRELAND’S PREMIER STAGE RACE, THERÁS, & DIRECTOR OF GALIBIER PREMIUM CYCLING APPAREL
“We are all brothers and sisters in the saddle, and a lift of the chin or an outstretched brake finger is all that is required to share the love. There is a special place in hell for those that don’t acknowledge a fellow cyclist and it’s well in the depths, past the tax collectors and tra!c wardens.”
We put up with a lot on UK roads – dubious driving, gaping potholes and appalling weather. A smile or nod of solidarity to our fellow cyclists is an acknowledgement of each other’s burden and adds a sense of camaraderie to the cycling fraternity.
PC MARK HODSON WEST MIDLANDS POLICE ROAD HARM REDUCTION TEAM, CYCLIST & PIONEER OF OPER ATION CLOSE PASS
“Just because a driver has stopped at a junction and is looking at you doesn’t mean they have actually ‘seen’ you. Some drivers will literally look straight through you. Take the centre of the lane on the approach to the junction, cover your brakes and watch the car wheels - you will see the wheels moving long before you realise the vehicle is moving, giving you vital seconds to react and avoid or lessen a collision.”
A good cyclist will always be aware of their surroundings and be able to second-guess potential hazards. You will soon learn where the main ones occur – at T junctions, roundabouts, parked cars. Expect the unexpected and you won’t be disappointed.
KAJSA TYLÉN ENDURANCE CYCLIST WHO IN 2016 RODE 52,025KM, BREAKING THE RECORD FOR DISTANCE RIDDEN IN A YEAR BY A FEMALE
“Good cycling infrastructure is lacking in most parts of the UK so the roads are all we have. If you’re feeling a bit nervous, go out with a friend, or ride in a park. The key is building confidence – once you have that, everything else will come naturally.”
With confidence comes assertiveness. Especially in city tra c, it’s important to signal your intentions – whether changing lanes or coming to a stop - with clarity and conviction. Don’t feel like you have to stick close to the curb and don’t allow motorists to push you into it, because the closer you are the less room for manoeuvre you have.
ASHLEY PALMER WATTS CYCLIST& MICHELIN STAR RED CHEF
“Plan your meals, especially for weekdays when the time is tight. Easiest options aren’t always the healthiest. Open those cookbooks or go online for recipes using good fats, protein and vegetables. Don’t get hung up on the exact recipe – most ingredients can be substituted and you can have fun creating your own versions.”
Regular cycling will soon knock you into shape anyway – you can easily burn 700 calories an hour commuting to work - but a bit of advance planning and fine-tuning of your meals will bring extra rewards and help you fuel your rides. Your improved fitness may even tempt you to take your cycling to the next level.
JOHN BREMNER COACH, BIKE FITTER& BIKE ABILITY COORDINATOR FOR CYCLING SCOTLAND
“Never fear riding on the road – you have as much right to be on there as drivers. If new or returning to the road, an app like Essential Cycling Skills, produced by Cycling Scotland, can be extremely useful – it will take you through seven interactive skill levels designed to boost your confidence on the road.”
The volume of motorised tra c on UK city roads may come as a shock to some – and the lack of infrastructure a surprise to others. And while nothing beats the practical experience of dealing with a queue of lorries, buses and cars at a busy roundabout, there are many other resources available to the wary rider, from online videos and smartphone apps to cycling refresher courses. Always show the same respect and courtesy you would expect from others.
RAB WARDELL FORMER PRO RIDER & DIRECTOR OF WARDELL CYCLING COACHING
“Never underestimate the di erence a good pair of padded cycling shorts will make to your riding experience. View them as an investment as they could mean the di erence between enjoying your time in the saddle and wanting to put your bike back in the shed.”
Depending on why you are riding – commuting, training, jaunts to the café – you don’t necessarily need to go “full Lycra”. When it comes to shorts, however, it’s non-negotiable that they should be of the padded variety. That doesn’t have to mean skin-tight Lycra. Baggy or tailored shorts are back in fashion in road cycling circles after gravel cycling – riding dropbar bikes on unpaved roads or terrain – was popularised in recent years.
WILL GIRLING LEAD NUTRITIONIST AT EF EDUCATION FIRST & CYCLINGPLUS COLUMNIST
“Fuel for the work required - don't listen to friends and other cyclists about fasted training or any other wild and crazy things. Just ensure that you’re eating to facilitate the training you’re doing so you can enjoy it and get better, rather than fasting, bonking, underperforming and then binge eating the corner shop or fridge when you get home.”
You really don’t need to pack a handful of energy gels for your commute to work. You won’t faint of starvation if you go out riding at a modest pace for two hours or less and don’t eat anything. And tap water will keep you hydrated just fine. New cyclists could easily put on weight if they’re emulating Chris Froome’s stage race diet of 6000 calories a day. For more advice from Will, turn to his nutrition column on p116-117 where he talks about the importance of maintaining iron levels when exercising and the e ects of iron deficiency on athletic performance.
ISLA ROWNTREE TRIPLE BRITISH CYCLOCROSS CHAMPION & FOUNDER OF BIKE FIRM ISLABIKES
“Learn to use your gears wisely. Don’t strain away pedalling slowly, change into an easier gear and pedal a bit faster. When you come to a hill, don’t ‘charge at it’ from the bottom, let the hill take your speed away and keep changing into an easier gear so your legs keep moving. That way you’ll chug all the way to the top, rather than stalling in an exhausted heap half way up!”
Henri Desgrange, the first organiser of the Tour de France in 1903, may have famously dismissed gears as suitable “only for people over 45”, but without them a bike is merely an instrument of torture rather than a machine to be used for a variety of purposes ranging from recreational to utilitarian. Nowadays, it’s not just a case of gears but how many do you want/need and would you like mechanical, electronic or wireless?