The big questions
Question #1 What bike should I buy?
If you’re a heavier rider, choose comfort over performance to start with. “This may be a bike that puts you in a more upright position, to allow space for the hips to move freely without compression of soft tissues,” suggests physio Nic Roberts. “This could be a hybrid bike or an endurance road bike with a more relaxed geometry.”
Don’t rule out an ebike either: “The best bike is the one that allows you to achieve your goals at any given point in time – and ebikes open up a new world for beginners,” adds physio Bianca Broadbent.
Whatever you choose, make sure you get a good fit. “It’s imperative that your position is functional so you can put your foot down at tra!c lights and reach your brakes,” says Broadbent. “As your confidence grows, you can adapt your position.”
Question #2 What kit should I wear?
When you start cycling, wear whatever you like. “If using flat pedals and wearing normal clothes is enough to get you started, that’s great,” says Broadbent. “There’s no point creating barriers. If you’re too focused on what you think you should be doing, then you will fall at the first hurdle.”
However, as you make progress, comfortable kit will undoubtedly enhance the enjoyment of your rides. “Padded bib-shorts make a world of di"erence to comfort,” says Broadbent. “There are now some manufacturers who produce kit solely for larger clothing sizes.”
Question #3 What setup do I need?
Wheels have a weight limit so aim for more spokes. “Make sure your wheels are adequate for your weight and the terrain in which you would like to go,” advises Roberts. “Wheels with a greater spoke count are always more robust. Also choose wider tyres that can support a lower tyre pressure for a more comfortable ride.”
You’ll also want a good selection of gears for the hills. “The more gears, the better,” advises Roberts. “It will be easier on your hip and knee joints. But this is particularly important if you’re new to cycling and you need to build muscle strength to get you up the hills.”
Question #4 Should I just do cycling?
No, cross-training will be particularly helpful when you’re starting out in cycling by helping you to build fitness, strength and durability. “Cycling stimulates cardiovascular fitness, leg strength and core strength, but supplementary exercises can also help,” says Broadbent. “Swimming will improve your posture and elongate your hip flexors, while Pilates or yoga will improve your flexibility.”
Question #5 How should I progress my rides?
“It’s far better to ride a shorter distance regularly rather than one longer ride once a month,” advises Roberts. “To start with, choose local, flatter loops and then start to increase the distance and add in some hills over time. Repeating the same loop can also help you to gain confidence by showing you your performance gains.”
Cross-training will be helpful when you’re starting out in cycling by helping you to build fitness and strength as well as durability