How to get fit: cycling for beginners

Which bike to buy?

Mountain bike

Mountain bikes are the most popular type of bike on the market. They are durable and good for travelling off road, but they are also much heavier than road bikes.

This means that they will be slower on flat surfaces.

Road bike

A road bike has a lighter frame and smooth, narrow tyres. As a result, it’s great for travelling at high speed and good for climbing hills.

However, it’s not suitable for taking off road and the drop handlebars can take a little getting used to.

Hybrid bike

If you’re looking for bike that’s suitable for on-road and off-road cycling, you might consider a hybrid bike, also known as a ‘trekking’ bike.

The only problem with these bikes is that they’re not as fast or efficient as the road bike on the road, nor as good off road as the mountain bike.

With a hybrid bike you're advised to stick to well-worn tracks and paths.

Before you buy

If a mountain bike has suspension it can make riding more comfortable and improve bike handling. But on cheaper models, it can just add cost, weight, and make cycling harder.

It’s not essential to have suspension unless you need to do a lot of downhill biking. If this is the case, make sure you have powerful brakes.

You’ll need at least 10 gears to give you a decent range for tackling hills.

Try a bike for size by ensuring you can stand astride the frame with your feet flat on the floor. There should be a two-inch gap between you and the frame.

If you don’t want to fork out for a brand new bike, consider buying one that’s secondhand.

What essential kit do I need?

• Helmet – this should sit firmly on your head, and you should feel the straps pulling under your chin when opening your mouth.
• Lights – both front and back for night riding.
• Reflectors – red at the rear, amber for the pedals.
• Basic tool kit – puncture repair kit, tyre levers, spare inner tube, allen key set or multi-tool, and a pump.

What exercises will get my muscles ready?

Exercises that strengthen your core, legs, and protect your lower back, can all be done at home before you set off.

Plank

Lie on your front, weight supported your by toes and forearms. Hold for 10 to 30 seconds. Perform three sets.

Lunges

Stand with feet together, hands on hips. Lunge forward with your left foot and bend your knees. Repeat on the right side. Perform four sets of 15 with 30 seconds rest between each set.

Superman

Lie facing the floor, with arms and legs outstretched. Raise your arms and leg up a few inches and hold for a count of 10. Perform three sets.

One-legged squats

Take the weight on your left leg and lift the right leg an inch or so off the floor. If you need to, use a chair for balance.

Slowly bend your left knee as much as you can, pushing your bottom back.

Straighten your leg and repeat, keeping your right foot off the floor at all times. Perform four slow sets of 15 on each leg.