Gear Up: A Guide for Beginner Cyclists and Returners to the Sport

Returning to cycling, or any sport, can be more challenging than you remember.  After an extended break from sport, it is important to remember where you are, not where you used to be.  We must remember that we didn’t start where we left off; we worked up to that point over time.  Let’s dive into a safe, productive return to sport, no matter why you were not participating.

Start slow! There is no need to rush the start, even when highly motivated. We must allow time for our bodies to adjust to the movement patterns.

• If you are coming from injury, you need to be slow and deliberate in returning to sport. Please always ensure you have your doctor’s blessing to return to sport and stay within the recommended guidelines as you rebuild your fitness. 

• If you have been participating in a different sport, you can return to cycling faster. However, I still recommend giving your body a couple weeks to adjust to the movement patterns before going all in. 

• If you are like me and want to return to sport after an extended break, we must take it easy. Our bodies have not been moving and may not be ready for the “all-in” attitude many of us have when we get back into it.  Too much too soon leads to inconsistency in our training.  With this, it takes us longer to progress to where we want to be because we don’t fully allow our body the rest it needs to recover and be ready for the next ride. 

1.        Start SLOW.  I know the desire that can burn inside, the fire that says, “I am ready to be in shape; I want to ride with my friends.” The reality is that fire is what gets us rolling but can also be what stops us.  We need to remember it takes time to build up to being able to ride for hours and miles.  Sometimes, this is the hardest tip to follow because we get so excited.  Let your body readjust to the bike before going all in again.

2.        A bike adjustment may be in order.  If you put on lots of mileage before you stopped riding, a slight adjustment to your bike could make your transition back to sport more comfortable.  Flexibility and strength change if you have not used those muscles or been in your riding position. You may be in for a rude awakening when trying to return to the riding position you used to ride in. Your back, core, hip flexors, triceps, and neck will thank you!

3.        If you had knee, hip, or shoulder work done, I HIGHLY recommend seeing a competent bike fitter to ensure your bike is set up for your needs. Minor tweaks to the stem, handlebars, cranks, etc., can give you a more pleasurable riding experience. If the bike does not quite fit you as you are today, it could cause more pain and, in some cases, lead to an increased risk of injuries. 

4.        Work on consistency in your riding before increasing duration. I often start athletes who have not been actively on the bike with 2-3 10-20-minute rides a week and slowly build from there. This allows us to create a daily routine and make cycling a part of our day, with plenty of rest for the mind and body to crave the ride, leading to motivation rather than burnout.

5.        Start in cycling shorts or use a chamois cream to assist with reintroducing your undercarriage to the bike saddle.  Not only can there be friction, but if your bike is not adjusted for where you are in life, you can have some pain around the sitz bones.  You can ride in regular shorts, but consider starting with shorter rides and building slowly to decrease the pain your sitz bones experience and keep the friction to a minimum.  Athletes sometimes get blisters around their undercarriage, and infection ensues.  Keep your shorts and undercarriage clean to keep infection at bay!

Next week, we will discuss the importance of bike fit. I will break down different “types” of bike fit and explain why they are helpful to all athletes and riders. For now, remember that 2- 3 20-30 minute rides for the week are a solid place to start.

Start slow to ride fast,  

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