This year brought very unique beautiful, colourful and surprisingly warm autumn. Almost as if it wasn't England anymore. Therefore, cycling is one of my favourite activities nowadays. If you thinking about starting to cycle or resume it here are few thoughts I wanted to share with you.
Cycling as a workout:
- Engaging muscles.
When cycling we need to balance. I don't know any case when somebody fell off the indoor bicycle. It would take quite a skill 🙂 But getting into sharp bends, going downhill, uphill, manoeuvring through traffic - it's all about balance. Balancing engages lots of muscles, especially keeps your core tight. Even if you stop pedalling it doesn't mean you're resting.
- Resting.
When riding you can free-wheel on most of the bikes. This is very useful as it adds certain periods of rest when the HR can drop. The same will happen naturally when waiting on traffic lights or roundabouts and junctions.
- Terrain and surface.
This is something the indoor bike can never simulate. It is totally different to ride on the cycling path ( usually poorly made bumpy surface, especially in the UK ), road, gravel, sandy surfaces or, now during Autumn, very often slippery leaves. Different surface will require to control speed, balance your body properly and choose the right gear for the job. It adds lots of variety to the activity.
- Higher awareness.
Brain burns calories. Not huge amounts but still it needs fuel. When cycling you will exercise your brain. You must be aware of the environment, make the right decisions especially cycling in the traffic. Usually, it is something that cyclist do on "autopilot" but certainly it's there. After all, the brain controls everything 🙂
- Elevation.
Going uphill or downhill requires different technique and different kind of effort. Choosing the route that contains both types of terrain will add variety to your cycling workout.
- Something will always keep you going.
You can always stop when you're cycling indoors. No consequences whatsoever. When you cycling outdoor sometimes you're gonna ride in the areas that it's not possible to stop ( hello dual carriageways with double yellow line 🙂 ). This keeps you pedalling. You work out all you can just to get past more difficult areas. If you get far from your starting point then obviously, you need to go back. Again, you can't just say "ok, I'm done for today". You can rest, get a coffee or something but still, you have to get on the bike and cycle back where you started 🙂
- You won't get it doing indoor cycling 🙂
...And few bits of advice:
- Your cycling trip doesn't have to be just a workout.
Plan it. If you have time ( and will ) plan a route that takes even several hours. Plan your stops, some sightseeing, lunch break, coffee - anything, and enjoy your ride. Don't come back the same way. Make your return different. Such a trip won't be just workout. It's going to be a real adventure!
- Use GPS navigation.
I don't go anywhere without planning. I use several apps including Google Maps and Komoot. Komoot is my favourite as it has "safety" features like keeping you away from busy roads or certain types of surface. The only complaint about it I have is that if you divert off your route instead of recalculating it moans about making a U-turn ( drives me crazy ). Otherwise, it's my number one navigation when I'm cycling. If you going far you don't want to get lost. Navigation will keep you safe ( make sure you have extra mobile chargers or make stops to recharge your devices etc. 🙂 ).
- Prepare for the weather.
For me, living in England usually means rain. But other countries may be cold, hot or snowy. Weather may change at any time. Make sure you can cycle in the current weather conditions. It happened to me to cancel my trip because I wasn't ready for what weather brought on that day. I don't mind rain but wind can be dangerous. Weather may change my plans. Sometimes it's going to be adjusting routes ( for example, windy - I avoid roads, snowy - well, sometimes I prefer to cancel at all! ). Gear up for the weather. Use overshoes if you know your feet may get wet. There is nothing worse than getting feet wet and cold. All pleasure from riding disappears! Things like overshoes, windproof jacket, waterproof jacket, helmets, balaclava ( when it's cold you don't want to breathe in the very cold air 🙂 ), gloves ( fingerless and full-fingers ). Always have back up clothes if possible ( I keep that in the waterproof backpack ). Goggles are also a good idea. I hate wind blowing directly in my eyes or when dust, dirt or bugs get in my eyes. The faster you cycle, the more you may need goggles.
- Gear up properly.
Pack necessary tools. You may get a puncture anytime. Make sure you have a spare tube, pump and anything that may help you to fix your bike. Before, learn how to do it. Have backup lights. Mudguards if it's rainy or muddy. I also use a mirror as sometimes it's not convenient or not safe to turn around and see what's behind. Make sure you have everything you may need.
WARNINGS:
- WARNING: Sometimes may be dangerous!
If you're not experienced to cycle with the rest of the traffic choose simpler routes. Stick to the cycling paths and once you get more confidence you may decide to try roads. Make sure you know how to use roads! If you're a driver that shouldn't be a problem, otherwise at least read the highway code. Places like roundabouts or changing lanes can be very dangerous for not experienced cyclist! But believe me - it's worth to improve skills and be able to cycle anywhere 🙂
- WARNING: STAY VISIBLE! STAY SAFE!
I know it sounds like a no-brainer but you would be surprised how many cyclists are barely visible on the roads. Get proper lights on your bike, reflective wearable items and anything that will be shouting from distance "I'm here!". I don't have to mention that you must obey the law... or do I? Well, probably yes. I see cyclists breaking the law almost every day. No right-turn? Not for the cyclist, right ( that's the real thing I've seen in one of the places I cycle through, every-single-time! )? No stopping at any time? Not for the cyclist, reserved bus lane? Not for cyclist etc. 😆 There is a reason why traffic signs and rules exist and obeying will help to stay safe and enjoy the journey.
Cycling can be an amazing, adventurous activity. You can enjoy it at your own pace. It can take you further than walking and deliver a very efficient workout. Maybe by this post, I managed to encourage anyone to try outdoor cycling 🙂 And if not, see what I have encountered during one of my weekend trips:
Autumn cycling may be also quite relaxing 🙂
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