Road biking is an awesome hobby that’s great for you physically and mentally. And you don’t have to be a fitness expert to enjoy it, either! This quick guide is full of all the details every road bike beginner needs to start cycling.
- Getting the Right Gear
- Cycling Training for Beginners: The First 90 Days
- Building Your Strength Road Biking
Getting the Right Gear
These are the road biking essentials for beginners. We’ve got an easy list you can jot down to start gearing up for your cycling adventure.
Every beginner cyclist needs to have, first and foremost, a great bike. Beginner road bikes should fit all your needs — do you plan on competing in races? Or are you looking for a bike that can accompany you on long rides through scenic trails?
A road bike must also match your fitness level. If you’re just starting cycling, it’s best to opt for a bike that’s optimized for stability over performance.
Road bikes come in three main variations:
- All-around race bikes
- Aero road bikes
- Endurance road bikes
Endurance bikes tend to have the greatest flexibility in terms of price and design. Some are made for tackling rugged terrain, while others are adapted for everyday cyclists that want to break into the sport.
All-around race bikes are made for maximum performance, and they’re more expensive as a result. It’s best to leave one of these on your wish list until you’ve gained experience.
The aero road bike variety is low-weight and optimized for speed. They’re great for flat or rolling landscapes, but they’re not entirely necessary for a beginner cyclist. Unless you plan on hitting some heavy trails from the get-go, you could easily find an endurance bike at a beginner-friendly price point that’s got everything you need.
Some other essential cycling gear to buy is:
- A breathable road bike helmet that fits well
- A great water bottle with a belt, so you’re always hydrated
- Tyre levers in case you get a flat
- A replacement tube to make a fast repair
- A pump for a flat tyre
- A multi-tool kit for quick road bike repairs
- A seat bag to hold all your gear
- Lights and reflectors for your bike
- A heavy-duty lock to prevent theft
- Breathable cycling clothes optimized for ventilation
- Comfortable, durable trainers that can handle long rides
Cycling Training for Beginners: The First 90 days
Your first month should be about learning the basics and building good foundational cycling skills. We’re talking about tactics like cornering, descending, and braking with ease. You should also begin a training regime that helps you build endurance and stamina.
Focus on building a consistent cycling habit. Start slow, and give your body time to rest between rides. As a beginner, aim for at least 3 to 5 30-minute sessions a week and build from there.
During your second month, you can move onto more high-intensity training. Interval training is great for road bikers as it helps them develop endurance safely. You can also modify your intervals to suit your needs and abilities.
Intervals should challenge you to bike at a higher intensity for a short period of time, followed by a recovery at a lower intensity.
You may also be ready to start biking on hills and incorporate inclines as part of your interval training.
Your third month of cycling training will feel its most comfortable. You’ll now be much more at ease on your bike, and should be able to cover a decent amount of ground without needing a break.
Focus on your functional threshold power (FTP) – the max amount of power you can pedal your bike steadily for one hour without stopping.
Your goals from here will vary depending on whether you intend to race or marathon. Don’t feel pressure to meet anyone else’s pace or expectations. Set your own goals, and workout as it is enjoyable for you.
Some road bikers are happy just being able to explore new trails with comfort. Focus on your own experiences, so you can tailor your training accordingly.
Building Your Strength Road Biking
After you’ve been cycling for a while, you have a few things to focus on:
- Improving your form
- Increasing your endurance
- Setting new performance goals
- Entering races or marathons
Setting personal goals can help you stay motivated, stay consistent, and keep cycling a part of your everyday life.
Keep Your Body Powered With The Best Nutrition
Eating a healthy diet is key for cycling success. Another great way to fuel when you bike is with Fixx Nutrition. We offer cycling nutrition products that help athletes from beginners to experienced perform their best. Check out Fuel X, filled with essential electrolytes and carbohydrates to keep your energy levels high and strong during a ride or race.