Total Guide to Fitness: Top 10 Cycling Tips

If you're thinking of dusting off your saddle and starting to cycle again or just want to improve your cycling fitness, then you've come to the right place.

How to improve your fitness on a road bike will require plenty of dedication, but there are some other factors that can impact on your performance.

1. Set up your Bike Correctly

Trying to ride a bicycle that is not set up correctly is like walking two steps forward and one step back. Everyone is different with respect to leg, arm and torso length, so visiting a specialist bike shop to have your saddle, stem and handlebar positions adjusted so that the bike is effectively tailored to your body is extremely worthwhile.

2. Lighten the Load

For a commute, shopping trip or any form of cycle tour, you’ll need the capability to carry ample loads. The easy way to carry any sort of load on a bike is on the frame, rather than on you! A small rucksack is fine if you’re carrying something extremely light, but otherwise it’d advisable to invest in some panniers, a handlebar bag or seat-pack. There are some excellent bike-specific carrying systems on the market which will make your journey much easier.

3. Bike Helmet

Modern cycling helmets are lightweight and well ventilated, and can literally save your life in an accident. To sustain an injury in any kind of fall is bad so protecting your head should be your top priority.

4. Cycling Shorts

Seamless and chafe-free, proper cycling shorts won’t necessarily add to the enjoyment of your ride, but will prevent soreness from repeated rubbing and should be a key item in your cycling wardrobe.

5. Basic Bike Tools

A set of Allen keys, a puncture repair kit, tyre levers, a spare inner tube and a pump or inflator will keep you on the road. All you need to know is how to change a tyre and mend a puncture and you’re set up.

6. Cycling Sunglasses

Not for posing! Sunglasses are actually very useful for cyclists; they keep bugs, dirt, and dust out of your eyes, and if you choose a pair with interchangeable lenses then they can sharpen your vision in low light conditions, as well as cutting out glare and reflections.

7. Bike Toe-Clips or SPD's

Cycling shoes which 'lock in' to your pedal will make a huge difference to your pedalling efficiency because they enable you to pull up as well as push down. If you’ve not tried them before, start with toe-clips, which are easier to get used to. After a while you’ll wonder how you ever managed without them!

8. Hydrate Properly when Cycling

Whatever the weather conditions, your fluid requirements will increase significantly when cycling. Losses from exhaled breath and from sweating will serve to reduce your blood volume, resulting in your heart having to work much harder. By the time you feel thirsty you will already be dehydrated, so try to drink small, frequent quantities of water.

9. Go for Long Rides

The foundation of all your cycling training should be your long ride. Ideally, do a long ride weekly or fortnightly. The long ride will build your endurance and also make you more efficient at utilising fuel. 'Long' means anything longer than your typical daily ride — so anything from one hour upwards is recommended, depending on your fitness and goals. A long ride is also a great opportunity to explore new areas and visit new destinations.

10. Build-Up Cycle Strength

Leg exercises for cycling such as leg presses and weighted squats, or lunges and bodyweight squats, are ideal for building leg strength.

Arm exercises for cycling like bicep curls and tricep presses will strengthen your arms and keep them balanced.