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Top Cycling Training Tips for a Beginner Cyclist

Top Cycling Training Tips for a Beginner Cyclist


Cycling is an invigorating form of physical exercise. Which is commonly practiced by many people worldwide either for competitive or personal reasons. Like all forms of physical activities, as a beginner cyclist, you need to ensure that you are taking the proper precautions when you begin your training sessions.

Cycling training requires plenty of dedication. It offers many health benefits such as reducing the risk of heart disease, type 2 diabetes and stroke. It is also a proven mood booster and effective way to control weight. However, there are many factors that can affect your performance on the bike as a beginner cyclist.

10 cycling training tips for beginners cyclist

Before you start cycling training sessions it is important to make sure that you are fully equipped and prepared for the journey ahead. The following tips will ensure that beginner cyclist get the most out of your training sessions:

  • Beginner Cyclist- Set up your bike correctly:

    •  Make sure that your bike is set up properly and that your saddle, stem and handlebar are positioned and tailored to your body. Trying to ride a bike that isn’t correctly set up for your height or arm length can be very uncomfortable and may cause increased knee, hip or lower back pain.
  • Cycle lightly: 

    • When cycling try to carry out as little load as possible. If you are going on a long commute or a shopping trip, use the bike itself to carry the weight rather than your back. This will decrease your chances of experiencing increased cervical, thoracic or lumbar spine injury as you cycle.
  • Invest in correct cycling gear: 

    • Wearing the correct clothing for cycling can make a huge difference to your performance levels. Bike helmets are essential in protecting your head if an accident occurs and should be worn at all times. Seamless cycling tops and shorts can prevent irritation and chafing from repetitive rubbing. Sunglasses are also beneficial for keeping dirt and dust out of your eyes.
  • Keep your energy levels up:

    •  If on a long ride, it is important to eat small, frequent snacks such as energy bars before and during cycling training to ensure that you keep up the energy levels that cycling requires.
  • Beginner Cyclist- Keep hydrated: 

    • Your fluid requirements will increase significantly while cycling. Loss of nutrients through sweating can lead to dehydration if you do not drink either water or energy drinks during the ride.
  • Embrace long bike rides: 

    • Incorporating long distances into your training regime weekly or fortnightly will help to build your endurance and improve your overall cycling performance.
  • Beginner Cyclist- Biking intervals: 

    • Experimenting with the pace at which you cycle can be very beneficial to ensure that you are getting the most out of your cycling training. Try cycling at a faster pace for a shorter period and alternate with recovery periods.
  • Focus on building strength: 

    • Exercises such as lunges, leg presses, bicep curls and dumbbell rows will strengthen the muscles used most during your cycling training sessions.
  • Perfect your cycling posture: 

    • Cyclists often encounter problems with their posture while cycling. The rounded shoulder position needed while cycling can often lead to overstretched back muscles and a tight chest. Try to keep your posture flexible while cycling and stretch after each ride.
  • Beginner Cyclist- Utilising cycling alternatives: 

    • If the weather is disrupting your training regime, use other options such as gym bikes, cycle trainers or attend spinning classes.

If you would like advice on how to get more out of your cycling training or are suffering from a cycling related injury, please don’t hesitate to contact us here at Ballsbridge Physiotherapy Clinic where one of our chartered physiotherapists can help you get back on your feet and bike as soon as possible.

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