Beginner cycling

[chapmana81]

I am suffering with a bad back and I'm trying to loose weight to improve my back health. Someone told me that cycling is quite low impact, any ideas of a basic plan for cycling for beginners?

[Ron55 · Accepted solution]

Congratulations for starting! 

Starting a little at a time is the best.  If you have the chance start on a level area .  A leasurely ride around the block is a very good start.  I would also suggest that you walk that particular area first during the day so you can see the terrain and surrounding area.   Also, just start with a small amount of time and work up.

Hope you have a nice time,

[chapmana81]

Thanks mate. I'll let you know how I get on.

[Heybales]

I'd suggest for posture NOT as upright as you can be - especially if you do the bike/walk paths with heaves and bumps in them.

Every one will be maximum jar on your back.

You actually want a slung out approach, sharing some load and jarring with arms (don't lock elbows, absorb the shock), same as lifting weight off rear when you see a bump to absorb shock in guads.

And coasting more will make the rump hurt more usually, you want to be actively pedaling such that you actually lighten the load on the seat because you are pushing up slightly enough to do so.

So many of the comfort bikes really aren't with the posture they suggest is best, though they can be tweaked better.

[hockeyguynick]

Try tweaking the adjustments on your bike, small changes can have a big effect on your riding posture. There's a lot of articles online on how to properly set up your bike. That's what I did when I first started, ended up changing my riser,bar, and grips for aftermarket parts and moved my seat around quite a bit before I really got comfy on the bike. Went from having to stop after a few miles from numbness in my hands and a sore back to being able to go 15-20 mIles at a good pace with no problem.

[roballey]

I see you have some good suggestions.  One thing I still do is use Google Maps to determine potential routes.  All you have to do is bring up Google Maps and in the upper left hand corner (next to "Search Google Maps" you will see three or four horizontal lines.  Click on those lines and a menu will appear that allows you to select "Bicycling."  Roads that are suited for biking (bike lanes,etc.) are highlighted in green.

[GershonSurge]

---

@chapmana81 wrote:
I am suffering with a bad back and I'm trying to loose weight to improve my back health. Someone told me that cycling is quite low impact, any ideas of a basic plan for cycling for beginners?

---

If you have enough insurance or money, I suggest getting an MRI to see exactly what is wrong. Treating muscular pain is different than treating a disk problem. While getting checked out, have your blood pressure cholorestoral checked. There is a blood vessel in L-5 L-6 (lower spine) that is the first to go if your arteries are starting to clog. 

Typically, bicycling is low impact, but it is NOT low strain. Bicycling can aggravate a back condition, especially for a new rider who pedals slowly in a high gear. The bent over position can help to force disks out of the spine. 

Keep in mind the body will try to immobilize your spine by inflamation and tight muscles. If you have more than minor pain, don't exercise. If you take medication to relieve the pain, don't exercise.

The safest exercise I've done with back problems is walking. Don't go past the point where the back pain starts to increase even if it's only 50 feet. Gradually increase your distance as your back allows.

Meanwhile, you still want to lose weight. If you can't exercise much , it will be difficult to maintain more than about a 500 calorie deficit and still eat enough food to be healthy. Try to accept you may only be able to lose a couple pounds a month.

Source: personal experience in fixing my back.