Cycling for beginners: how to start cycling
Interested in learning how to start cycling? We explain everything you need to buy and learn to go from beginner to expert.
Cycling for beginners may look a dauntingly complex sport, but getting started at cycling is easier than it may seem.
You obviously need a bike, some extra kit and practice to steer, change gear and brake. Soon though, you’ll tap into many benefits this brilliant sport brings.
Cycling can be cheap, healthy, practical, fun, social and low-impact with relatively minimal injury risk.
In this article, we explain how to start cycling by talking you through through equipment, cycling skills and training.
Which bike do I need?
Your local bike shop is the best place to go for advice on what bike to buy as a beginner cyclist. The cycling experts and mechanics will know how to get people started at cycling and which type of bike matches the riding on offer in your area.
Road bike
Drop handlebars, skinny tyres and a sporty riding position typify road bikes, which are preferred for fast riding and handling on paved surfaces.
Time-trial / triathlon
TT and triathlon bikes are fastest of all in a straight line, but their stretched riding position and compromised manoeuvrability isn’t ideal for beginner cyclists.
Mountain bike
Designed for every type of off-road riding from easy trails to technical, rocky tracks, a mountain bike has flat handlebars for control and chunky, often knobbly tyres, for grip.
Many people ride MTBs on the road too, but they can be slow for longer rides.
Gravel bike
A gravel bike borrows drop handlebars and the riding position from a road bike while the tyres have more in common with a mountain bike’s.
Suitable for most types of terrain and surface, many beginner cyclists get on well with gravel bikes.
Hybrid
A hybrid is essentially a mountain bike with slicker and slightly narrower tyres. These versatile bikes are popular for commuting and touring.
Town bike
With a relaxed riding position and convenient accessories like mudguards, racks and baskets often fitted as standard, town bikes are ideal for cruising around urban areas.
Electric bike
All types of bikes can be fitted with a motor and battery to become an electric bike. Electric bikes aren’t cheating – you still have to pedal – and they’re great fun to ride.
They are more expensive than unassisted bikes though.
Whichever type of bike you go for, invest in a quality bike lock if you plan to leave it unattended in public. Don’t forget to research the relevant bike insurance because bikes aren’t always included in your home insurance coverage.
Learn how to do basic bike maintenance yourself (there’s a YouTube video for most tasks) and take your bike to a professional mechanic for more complex jobs.
How do I set up my bike for cycling?
It’s best to have an expert set up your bike for you: if you purchase from a cycling shop, they should do this for you.
To do a DIY bike fit, make sure there’s a slight bend in your leg when your foot is at the bottom of the pedal stroke in the six o’clock position.
You should be able to reach the handlebars and brakes comfortably with a slight bend in your elbows. Move them higher or closer if you feel yourself overstretching.
Although cycling should be comfortable overall, the odd ache and bit of soreness are inevitable, especially for beginners. But pain isn’t normal, so have a professional bike fit if you experience any.
Which cycling accessories do I need?
Cycling does call for a fair bit of kit, but there’s no need to spend a fortune on cycling accessories.
Helmet
While not a legal requirement in the UK, we think you should wear a helmet on every bike ride. The best bike helmets are protective, light, well ventilated and comfortable, so there’s no reason not to.
Puncture repair
Punctures happen to all cyclists, so knowing how to fix a roadside puncture is an essential skill. We recommend that you carry spares and tools such as inner tubes, tyre levers, a bike bump and multitool.
Lights
It’s a legal requirement to have front and rear lights when cycling after dark in most countries. Check out our recommendations in our guide to the best bike lights.
Eyewear
Cycling sunglasses do more than keep the sun out of your eyes. They also protect them from flies, dirt and water that can fly into your face.
Cycling clothing
You can wear everyday clothes for a lot of cycling, especially riding in town at a relaxed pace.
As you start to ride faster and further, you might want to consider specific cycling clothing. Padded cycling shorts are much more comfortable on longer rides. Cycling jerseys have handy pockets to store things and wick sweat better than cotton. For UK cyclists, the best cycling jackets are worth investing in to stay dry.
Likewise, you can cycle in normal shoes on flat pedals. But for improved comfort, stability and power transfer, the next items on your list might be cycling shoes and clipless pedals.
Hydration and nutrition
Cycling can burn a lot of calories, so as you get fitter and increase the length of your rides to more than 90 minutes, you should take water and snacks with you to maintain energy levels.
The best energy bars and best energy gels are great when you’re working harder. When you’re not, real food like bananas and cereal bars are more than adequate.
Bike computers
For venturing further afield and recording your rides, many cyclists use bike computers or multisport watches.
A cheaper solution is a mobile phone securely mounted to your handlebars.
Where should I start cycling?
First, we recommend getting used to cycling on a flat, quiet stretch of tarmac: a segregated off-road cycle lane is ideal.
If you’d like tuition, Bikeability, the UK government’s cycle training scheme, comes highly recommended. It puts on classes for children and adults alike.
British Cycling also runs education courses for beginner and more experienced cyclists.
When you really catch the pedalling bug, joining a cycling club can take you to the next level.
They’re fun, sociable and supportive communities that cater to all levels and disciplines of cycling. Most will have slower, shorter rides and some organise on and off road rides.
Learning how to ride in a group is also a valuable skill. You can ride much further and faster in a group, which will help your fitness progress. Plus if anything goes wrong with you or your bike, it’s better to be in company. It will also make organised cycling events much less daunting.
Brush up on cycling hand signals to make the group cycling learning process easier.
We also have guides to descending safely, cornering, changing gears and riding in the rain to help you improve your skills.
How much should I cycle?
Initially cycling takes getting used to: you sit in a largely fixed position and work different muscles compared to running and swimming.
Therefore, little and often is best to begin with. A gentle 20-30 minute ride several times a week will be enough to see you improve. Riding laps around a short circuit means you won’t get stranded too far from home.
Increase time and distance gradually: as a general rule by no more than 10 per cent a week.
Next, why not follow one of our free training plans for beginners.
Jack Evans
