10 Essential Cycling Tips for Beginners

June 8, 2023

10 Essential Cycling Tips for Beginners

Embarking on a new cycling journey can be an exciting yet daunting experience. To make the most of your time on the saddle, follow these 10 essential cycling tips for beginners. From selecting the right bike to joining cycling groups, these tips will help you overcome challenges and make your journey enjoyable and rewarding. 

Choosing the Right Bike

Identify Your Cycling Goals 

Before you can start cycling, it’s crucial to determine the type of cycling you want to pursue. Consider whether you want to take up road biking, mountain biking, gravel cycling, casual trail riding, or even e-biking. Your choice will significantly impact the type of bike you need to purchase. 

Determine the Correct Bike Size 

A crucial aspect of choosing the right bike is ensuring it’s the correct size for your body. Riding a bike that’s too small or too large can result in discomfort and potential injury. Consult a professional at a local bike shop to help you find the perfect fit. 

Select a Reputable Brand 

When selecting a bike, opt for a reputable brand known for its quality and durability. Some popular brands include Trek, Giant, and Specialized. Remember that investing in a good bike will benefit you in the long run. 

Dress for Success: Cycling Wear

Wear a Helmet 

We didn’t always wear a helmet when cycling as kids, but wearing a helmet is a non-negotiable safety measure when cycling, no matter where you’re cycling. Helmets protect your head from injuries in case of accidents and can even be the difference between life and death. Make sure to choose a helmet that fits well, is comfortable, and meets safety standards. 

Invest in Padded Cycling Shorts 

As a beginner, you may find padded cycling shorts to be a real game-changer. These shorts come with a built-in chamois that provides extra cushioning and reduces friction, making your ride infinitely more comfortable. While they may not be the most fashionable choice, your body will thank you for wearing them. 

Choose the Appropriate Cycling Apparel 

Select cycling apparel that is comfortable, moisture-wicking, and suitable for the weather conditions in which you’ll be riding. In addition to padded shorts, consider investing in cycling jerseys, gloves, and appropriate footwear. Bright, reflective clothing can also improve your visibility to drivers and enhance your safety on the road.

Tackle Beginner Cycling Challenges 

Learn Basic Bike Maintenance 

Familiarise yourself with basic bike maintenance tasks such as cleaning the chain, checking tyre pressure, and adjusting your brakes. Regular bike maintenance will prolong the life of your bike and ensure a smoother, safer ride. If you’re unsure about how to perform specific tasks, seek further advice from a local bike shop, fellow cyclists, or just get on YouTube and ask the question. There’s an expert for everything on YouTube! 

Master Puncture Repair

Flat tyres are a common cycling challenge, so it’s essential to learn how to fix a puncture. Carry a repair kit with you, including tyre levers, patches, a spare inner tube, and a pump. Knowing how to fix a flat tyre will save you from being stranded during a ride. 

Practice Cycling Techniques 

Enhance your cycling experience by practicing various techniques, such as proper gear shifting, efficient pedalling, and safe braking. Focusing on these skills will help you become a more confident and proficient cyclist. 

Join a Cycling Group 

Find Local Cycling Groups 

Joining a cycling group is an excellent way to stay motivated, learn from experienced riders, and discover new routes. Look for local cycling clubs or groups on social media or ask for recommendations at your local bike shop. 

Participate in Group Rides 

Regularly participating in group rides will help you hone your cycling skills and improve your fitness. Make sure to follow group etiquette, such as signalling turns and obstacles, maintaining a safe distance, and taking turns leading the group. 

Benefit from the Cycling Community 

The cycling community is a valuable resource for beginners. You’ll find support, advice, and camaraderie among fellow cyclists, making your journey even more enjoyable and rewarding. 

Discover Beginner-Friendly Routes 

Start with Easy Routes 

As a beginner, it’s essential to start with routes that match your fitness level and cycling abilities. Choose routes with minimal traffic, gentle slopes, and well-maintained surfaces to build your confidence and endurance. If you’re of a nervous disposition and don’t feel comfortable out on the open road, then research trails that enable you to get out on your bike away from other vehicles.  

Gradually Increase Route Difficulty 

Once you’re comfortable with easy routes, gradually increase the difficulty by tackling more challenging terrains, steeper hills, or longer distances. This progressive approach will help you develop your cycling skills and fitness without overwhelming yourself. 

Use Route Planning Tools 

Take advantage of route planning tools and apps, such as Strava, to discover new routes and track your progress. This can help you find suitable routes based on your preferences, location, and cycling goals. 

Stay Hydrated and Fuel Your Rides

Carry Water or a Hydration Pack 

Staying hydrated is vital for an enjoyable cycling experience. Make sure to bring a water bottle, or consider using a hydration pack for longer rides. Regularly sipping water throughout your ride, regardless of the weather, will help maintain your energy levels and prevent dehydration. 

Pack Nutritious Snacks 

Fuel your cycling adventures with portable, nutrient-dense snacks that provide a balance of carbohydrates, protein, and healthy fats. Examples include energy bars, bananas, trail mix, or sandwiches. Consuming small amounts of food every 30-60 minutes will help maintain your energy levels and prevent “bonking” – the sudden onset of fatigue due to depleted glycogen stores. 

Pay Attention to Safety

Use Lights and Reflective Gear 

Equip your bike with front and rear lights, and wear reflective clothing to increase your visibility, especially during low-light conditions. These measures will help ensure that drivers and other road users can see you, enhancing your safety on the road. 

Follow Traffic Rules 

Always follow traffic rules and regulations, such as stopping at stop signs or red lights, signalling correctly for turns, and yielding to pedestrians. These practices will help you navigate roads safely and confidently. 

Be Aware of Your Surroundings 

Stay vigilant and aware of your surroundings while cycling. Pay attention to potential hazards, such as potholes, parked cars, or pedestrians, and always be prepared to react accordingly. 

Track Your Progress

Use Cycling Apps and Devices 

Track your cycling progress using apps or devices, such as a bike computer or a GPS-enabled smartwatch. These tools can help you monitor your distance, speed, elevation, and other relevant data, allowing you to set goals, measure improvements, and stay motivated. 

Take a virtual Cycling Challenge 

A great way to add extra motivation to your effort is to link your Strava to a virtual fitness challenge such as Fitwins, which gives real, tangible rewards for your effort, such as heavy-duty medals and certificates of achievement. Simply download the app, register for a challenge, such as the Grand Tour of Great Britain, or Grand Tour of France, then get cycling toward personal glory and achievement.  

Celebrate Your Achievements 

Recognise and celebrate your cycling achievements, no matter how small. Acknowledging your progress will keep you motivated and inspire you to continue pushing your limits. Join a virtual community group like the Fitwins social media group, and you will find hundreds of like-minded people ready to cheer you on.  

Incorporate Rest and Recovery

 Listen to Your Body 

As a beginner cyclist, it’s essential to listen to your body and know when to rest. Overtraining can lead to fatigue, injury, and burnout, so make sure to schedule rest days and allow your body to recover. 

Stretch and Foam Roll 

Incorporate stretching and foam rolling into your routine to promote muscle recovery, increase flexibility, and reduce the risk of injury. 

Enjoy the Ride

Embrace the Cycling Experience 

Cycling is an enjoyable way to stay active, explore the outdoors, and connect with others. Embrace the experience and remember that the primary goal is to have fun. 

Stay Patient and Persistent 

As with any new activity, there will be challenges and setbacks. Stay patient and persistent; remember that improvement comes with time and practice. 

By following these 10 essential cycling tips for beginners, you’ll be well on your way to becoming a confident and skilled cyclist in no time. Enjoy the journey, stay safe, and happy pedalling! 


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Not sure how virtual fitness works?

The easiest way to learn is to try Fitwins for yourself! The app is free to download, and you only pay for challenges you take part in, so why not take it for a test drive?

In the meantime, here are the answers to some of our most frequently asked questions about how Fitwins compares to other virtual walking challenges.

No! We believe that flexibility is the key to fitness success, so instead of forcing you to complete a set distance, we let you set your own goal.  This means you can be flexible in how you complete YOUR challenge: so if you are smashing your target, you can raise the bar and aim for more. 

All entries into our challenge will receive a great medal, with a ribbon specific to the challenge type.

For our “iconic challenges”, your ribbon will have a unique design related to the challenge. For our regular monthly challenges, your ribbon will reflect the total distance you covered.

Running and walking ribbons are awarded based on 25, 50, 75, 100, 125, 150, 175 and 200+ miles. Cycling ribbons are for distances of 50km, 100km, 200km, 500km, 1000km, 2000km and 3000km. 

Absolutely! Not only that, but all the distance you’ve covered since the start of the month will count, as the Fitwins App syncs with Strava and logs all activities from the start of the month, regardless of what date you sign up for the challenge. 

If you are hitting the streets with your app activated, verification is completed automatically by sycning with Strava. You can focus on completing your challenge, and we’ll take care of the rest.

If you’re using a treadmill, exercycle or other stationary equipment for some of your challenge, you’ll need to log this manually.


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