Great for your legs, lungs, immune system and mind: these are just a few of the many benefits of cycling - and which make it such a great sport or leisure activity to get stuck into!
If you're considering joining the world of cycling, here are six tips for a beginner cyclist that I wish I had known when I swung a leg over two wheels for the first time...
1. Cycling can be expensive, but it doesn't have to be
Shop around for bargains
(Image credit: Getty)
It's no secret that cycling kit can cost a fortune. You only have to skim through magazines - or check out some of the £10,0000/$12,000 bikes on sale - and that soon becomes apparent.
Some retailers carry in-house brands make excellent quality, but cheap, cycling clothing, too. By looking through the online equivalent of 'Diagon Alley' for cyclists, you'll soon see that there is plenty of kit out there to suit a budget.
2. It's ok (encouraged, even) to take it easy
You don't have to go full gas everywhere
(Image credit: Future)
Unless you're coming into cycling with a background in another sport, it's tough.
When you're first training as a beginner cyclist it's a good idea to start out with some goals that you know are achievable. It doesn't matter if that's a simple 10 mile loop round where you live, it all counts and is a starting block to then build and develop from.
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Once you've got that under your belt, look at going 15 miles then 30 miles and then go further.
Just whatever you do, don't push yourself too early. Nobody wants to be that cyclist who has such an unpleasant experience on their first few rides that they end up hanging up their wheels early.
Most cyclists know that horrible fuzzy, nauseous feeling you get when you know you haven't eaten enough on your ride.
It's known as 'bonking' to the pros or 'hitting the wall' and it's grim!
Nutrition for cycling is incredibly important. Learn how to fuel a long ride - think about how far you're going and how much food you might need. Also consider where the nearest café is so that you can stop for a much needed coffee and cake if you need it.
You don't need to pack your jersey pockets with energy gels, plenty of other products out there do the same job and are more affordable. Malt loaf, flapjacks and bananas are other excellent alternatives.
Just remember to pack something spare!
4. Join a club or group ride
(Image credit: Andy Jones 2014)
When you're first starting out, the idea of joining a cycling club or group ride may seem scary.
But joining your local club is a great way to meet new people, get involved and to explore fun new routes that you may not have known about.
Everyone worries they might not be able to keep up. It's perfectly understandable, although by visiting your local club's website you'll soon see that not every organised ride is an intense one.
Joining a club can be a really rewarding experience and one I would recommend to all. Here are you can more on the basics of cycling in a group, and if you aren't sure where your nearest club is, visit British Cycling to find out.
5. Crashing happens to us all
(Image credit: Getty Images)
All cyclists are going to experience hitting the tarmac at some point. It's part and parcel of the sport and it's going to hurt.
Even the most experienced professional will be able to tell you about the time they got stuck in their pedals and tipped over. If you're using clipless pedals and that happens to you, then provided you're ok, laugh it off. It's happened to us all and nobody on your group ride is going to think any less of you if you do.
However if you're out and about and happen to experience something more severe, it's not always a good idea to carry on. You may have seen professionals soldier on at the Tour de France with bleeding elbows or bloody thighs, but we mere mortals are often best stopping and carrying out some first aid checks.
Always tell a friend or family member where you plan on riding, so if you need help in the event of a crash they can soon come and find you.
6. Have fun and enjoy yourself!
(Image credit: Future)
It's really easy to get swallowed up in the world of racing and Strava segment KOMs and QOMs.
Managing to achieve your training goals, increasing your average speed and hitting out personal bests is an amazing feeling. Although if you're not careful you'll lose track of the main goal, which should always be to enjoy riding your bike.
Cycling is a brilliant hobby and sport to get into for a number of reasons and will help significantly improve both your physical and mental health.
Don't be that person that races around a sportive route shouting at other cyclists to move out the way.
You'll just look daft and risk putting other people off in the process.
(Image credit: Future)
Now you've taken this all on board, tighten those shoes, fill up those bottles and get ready.
Cycling is addictive and there's no escaping it.
The feelings of freedom and joy you get, riding along by yourself or with your friends are completely irreplaceable.
The sport will soon take over your life and you too can experience the thrill of the open road.
Cycling is a welcoming community for all, long may it continue.
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Tom has been writing for Cycling Weekly since 2022 and his news stories, rider interviews and features appear both online and in the magazine.
Since joining the team, he has reported from some of professional cycling's biggest races and events including the Tour de France and the World Championships in Glasgow. He has also covered major races elsewhere across the world. As well as on the ground reporting, Tom writes race reports from the men's and women's WorldTour and focuses on coverage of UK domestic cycling.
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