Get Back into Cycling

If you used to cycle but have fallen out of the habit, don't despair - it's never too late to get back into it and experience the joy of cycling again.

Whether you stopped cycling due to injury, time constraints, or a lack of interest, there are plenty of ways to ease yourself back into the saddle. Here are some simple tips and training ideas to help you get started again.

1. Set Achievable Goals

Setting realistic goals is an important part of any cycling training plan. Starting small and building up over time can help you avoid burnout, injuries, and other setbacks.

For example, you could start by setting a goal to cycle to the local park and back once a week. Once you've achieved that goal consistently for a few weeks, you could increase the distance or frequency of your rides. Gradually increasing your goals over time will keep you motivated and prevent you from feeling overwhelmed.

2. Find a Supportive Community

Cycling is a social activity that can be enjoyed with friends, family, and other cyclists. Joining a cycling group or club is a great way to meet like-minded people, learn from more experienced riders, and find support and motivation.

Many cycling clubs offer organized rides, training sessions, and other events that can help you improve your skills and fitness. These groups can also provide you with valuable feedback on your technique and equipment, and help you navigate common challenges like traffic, road hazards, and inclement weather.

3. Invest in Good Gear

Having the right gear can make a big difference in your comfort and safety on the road. A good quality bike that fits you well, a well-fitted helmet, and appropriate cycling shoes are all essential components of any cycling training plan.

For example, if you plan on cycling longer distances, you may want to invest in a road bike or a hybrid bike with lightweight components and a comfortable saddle. If you plan on cycling in low-light conditions, you may want to invest in reflective clothing or lights to make yourself more visible to drivers.

4. Start Slowly

One of the biggest mistakes that many people make when getting back into cycling is pushing themselves too hard too soon. Starting with shorter rides at a comfortable pace can help you build up your endurance and avoid injury.

For example, you could start by cycling for 30 minutes a day, three times a week. Over time, you could gradually increase your ride duration or intensity to improve your fitness level. Remember that it's important to listen to your body and rest when you need to - pushing yourself too hard can lead to fatigue, burnout, and injury.

5. Enjoy the Journey

Cycling is a fantastic way to explore new places, meet new people, and experience the world in a different way. Whether you're commuting to work, exploring a new city, or just taking a leisurely ride through the countryside, taking the time to enjoy the scenery and soak up the experience can make your rides more enjoyable and rewarding.

For example, you could plan a scenic route that takes you through some of your favorite local landmarks or attractions. Or you could bring a camera with you to capture some of the beautiful scenery along the way. Remember that cycling is not just about reaching your destination - it's also about enjoying the journey and the sense of freedom that cycling can bring.

Training Ideas

Here are some additional training ideas that you can incorporate into your cycling routine to help you ease back into the sport and regain your fitness:

1. Easy Rides: As mentioned earlier, it's important to start slowly when getting back into cycling. Easy rides at a comfortable pace can help you rebuild your endurance and confidence on the bike. Start with shorter rides on flat terrain, and gradually increase the duration and intensity of your rides as you feel more comfortable.

2. Cadence Training: Cadence refers to the rate at which you pedal. Training to improve your cadence can help you pedal more efficiently and reduce the strain on your muscles and joints. Aim to maintain a cadence of 80-100 revolutions per minute (RPM) by using gears that allow you to spin your pedals easily. Practice cycling at a high cadence for short periods of time, and gradually increase the duration of your high-cadence intervals.

3. Bike Handling Skills: Improving your bike handling skills can help you ride more safely and confidently on the road. Practice basic skills such as braking, shifting gears, and turning. You can also practice more advanced skills such as riding in a straight line, riding with one hand, and emergency stopping. Find a safe, empty parking lot or practice area to work on your skills.

4. Strength Training: Cycling requires strength in your legs, core, and upper body. Incorporating strength training exercises into your routine can help you build the muscular endurance and power you need for cycling. Squats, lunges, and leg presses can help build leg strength, while planks, sit-ups, and push-ups can improve core and upper body strength.

5. Cross-Training: Cross-training involves participating in other types of physical activity to complement your cycling training. This can help you prevent overuse injuries and improve your overall fitness. Activities such as swimming, running, or yoga can be great options for cross-training.

In summary, getting back into cycling can be a rewarding and empowering experience. By setting achievable goals, finding a supportive community, investing in quality gear, starting slowly, and enjoying the journey, you can make the most of your cycling training plan and reap the many benefits that cycling has to offer. So why not get back on your bike and start pedaling today?