Thinking of taking up cycling?

[TraceSPN]

Currently I walk/jog up to 8km a day, but am starting to get a bit bored.  There is only one decent walking tracks in my town, unfortunately, so I was thinking about getting a bike.

I’ve never really cycled before, tried a few times but always previously lived in high traffic areas where it wasn’t safe.

Will cycling improve my cardio fitness, or am I better off getting a exercise bike instead? 

[Duc916]

I got my Fitbit in February to begin my rehab process and have been walking ever since.  In July I began having issues getting my HR up to my cardio zone even with brisk walking miles and decided to pick up a bike and a smart trainer as I live in a highly congested area.  I will say outdoor or indoor biking is extremely efficient in getting a heart rate up to a desired level and easier to moderate between HR zones.  I still love to walk and put in about 30 miles a week but again a bike is extremely efficient.

[Heybales]

Anything that you can do to increase the intensity can improve your cardio fitness - and outdoor bike, and exercise too - can accomplish that.

As long as you push yourself.

Just as people can usually max out a certain speed walking - and eventually they can't push harder to keep making improvements - unless they add weight or hills - you can do a bike so slow as to not be useful in improving your fitness too.

But it's pretty easy to also - just go faster.

Now high traffic areas with stops every block and waiting - yeah not so useful really.

The other nice thing about outdoor cycling - if you have any sort of inclines - you have automatic interval workouts if you really push hard going up.

And for sure the mind stays involved unless you just have empty country roads without much to be aware of.

Just use the same methods as when jogging to determine aerobic zone, and what's below & above. If you can speak short sentences at a time but not sing - aerobic.

Because being non-weight bearing it can be harder to keep pushing hard enough.

[TraceSPN]

Thank you, what you’ve said makes a lot of sense. 

I’ve found a local gym that does Hiit classes so I’m going to try that first, and then think about a bike.  

[AveryW.]

Hi

  I know that running can get boring, and biking will use different group of muscles.  I would suggest if you can do a interval run.  Walk and run can be fun with a tempo run. 

[AveryW. · Accepted solution]

Cycling is fun.  Just take your time.  Try to find a park or a greenway with little car traffic, pedestrian where you can practice riding.  I use to ride my bike in Manhattan. So I understand about riding in a urban area.  Just be careful.

[t.parker]

@TraceSPN cycling outdoor is fun - this is very important because nobody likes to do things which are not fun to do, right? I cycle a lot off-road and on-road (usually, I use a gravel bike due to variety of terrain I cycle) and learnt to live with the traffic (but I avoid heavy traffic roads).

Here are a few practical points:

1. Plan your trip.

If you taking up cycling, the important thing is to plan. Know where you going, don't get lost, don't go too far (it is very common beginner cyclists overestimate their capabilities). You can use apps like Komoot to plan your routes so you can avoid heavy traffic or go completely off-road. For example, some of my routes include only turning left on roundabouts (the UK, we turn left here :D). This is because I planned them for me and my beginner friend who didn't feel comfortable with roundabouts. Plan your stops etc. The better plan, the more pleasant the cycling trip. Also, you may plan some routes using a "rule of eight". It's nothing more but planning two loops which meet in the middle (usually, somewhere near your home). It allows you to finish early if you don't feel like you can go on or just start another loop. The middle of the figure-eight route is just your safe-point.

2. Take food with you.

Cycling is one of those sports during which you have to fuel yourself. Yes, you may try to use it to lose weight but when cycling for a longer time and with higher intensity, you will need to fuel your body, otherwise your body will refuse to continue. Have some bananas, sandwiches, or anything you can eat when you feel like you need it. You may not need much during 30 minutes of cycling but lasting 2 hours on empty stomach will be a very unpleasant experience. I usually get a bite of something after 40-45 minutes of intense road cycling.

3. Hydrate, hydrate, hydrate

Hydrate your body. When you start your trip your body starts adjusting to the exertion. Usually, it's good to hydrate after 20-30 minutes (and simply stay hydrated all the way). 

4. Don't overdress.

This is a very common mistake among beginners. We start our cycling trip and it feels kinda cold. So we wear extra layers of clothing and after several minutes we sweat like... well, I don't know like what but we sweat a lot. Remember, your body will adjust and after short while it will adapt.

5. But be ready for any conditions.

Don't overdress but if you can, have with you clothes which you think may be useful during the day. If you use Komoot as a planner, it can tell you the weather forecast along the whole journey and even gives advice regarding clothing (it is a really useful app, and not only for cyclists).

6. Take some spares.

Happened to me I got a puncture being in the middle of nowhere far from home. It may happen to anyone. Have extra tube, tools, small pump or at least a foam "spray" with compressed air you can pump into the punctured tube (it saved me twice). Just be ready. It doesn't take a lot of space.

7. Think about intensity.

You planned your trip, Let's say, Komoot says it will take you 45 minutes, you see the elevation, there are tough hills. Think how much energy you want to pump into each section so you won't run out of juice in halfway. Beginners usually think the faster, the better and without thinking how much distance left until the finish line, they push as hard as they can. Don't. Distribute your energy for the whole journey and don't be afraid to take a break. Breaks are fun. Have a nice selfie, grab a coffee etc.

8. Have fun!

That's it. Just enjoy your ride and have fun! 🙂