RODALE NEWS, EMMAUS, PA—We've said it before, and we'll say it again: As the weather cools and the trees start to change color in many parts of the country, autumn makes a perfect time of the year to get outside and start an exercise program. And there aren't many ways to lose weight that combine outdoor exercise with satisfying a need for speed the way that cycling does.
First things first: If you're not gifted with an athletic build, don't worry. You don't have to wear shiny spandex shorts or those crazy-colored, form-fitting cycling shirts. (Give them a try at some point, though; you'll be how surprised how comfortable they are.) The right bike and a few inexpensive pieces of gear are essential, however, both for a comfortable ride and for your safety. To find out the details, we went straight to the experts at Bicycling magazine.
Here's what you need to know to get in gear with a beginner's cycling program this fall, enjoying nature while losing weight riding bike.
• Gear up gradually "New cyclists tend to over-gear. Start with the basics and add items as you progress," suggests Deb Cosgrove, an editor at Bicycling. Here's a list of what you need to start off. For a greater ecoimpact and cost savings, search online or check local bike shops to buy some of these items in gently used condition.
GEAR
• Helmet that fits properly
• Floor tire pump and portable tire pump
• Repair kit including a multitool, spare inner tube, patch kit, and tire levers); and a seat bag to store the kit in.
• Bottle cage for a water bottle (We suggest food-grade stainless steel water bottles, such as those made by Klean Kanteen—they are free of BPA, a hormone-disrupting chemical.)
• Front and rear lights. "Lights are not just for night riding, but for rainy days as well," says Cosgrove. "It’s so important to be seen."
APPAREL
• Padded shorts.
"Padded cycling shorts are a must if you want to be comfortable. If you don’t like the Lycra look, you can wear a padded liner under a pair of loose shorts or pants," explains Cosgrove. "Loose-fitting padded cycling shorts are also available."
• A cycling jersey and jacket.
Jerseys are made of moisture-wicking material that keeps perspiration away from your skin. You don't need to get these in a tight-tight size like you see professional cyclists wear. They also come in looser fits. Just make sure the label doesn't make any claims of being "antimicrobial." That means it's probably coated with triclosan, an EPA-regulated pesticide linked to thyroid problems.
• Shoes.
If you’re not going to use clipless pedals, there are cycling shoes available that have a firmer sole that grips the flat pedals better than street shoes or sneakers. They’re designed so that you can walk in them, or add cleats later if you decide to clip in, Cosgrove says.
• Cycling gloves.
Look for padded ones; they will protect your hands while you ride, and keep them from becoming numb.
• Glasses for eye protection.
Some styles come with interchangeable lenses for riding in varying degrees of light.
THE BIKE
"To start out, you might like a road bike with a dropped handlebar and clipless pedals, or a city or hybrid bike with flat handlebars and flat pedals," explains Cosgrove. "For beginners, the city bike or hybrid-type bike is probably a better choice." Make sure the bike is fitted properly for your body type. "If you want to enjoy your ride, you need to buy a bike that fits you," says Cosgrove. "Riding a bike that’s too small and pushes your knees up into your chest will not inspire you to keep riding, and you will tire more easily," she adds. To make sure you get the right fit, buy your bike at a bike shop, and not at a big-box store. Bike shops not only have higher-quality bikes, but the person who built that bike (they arrive at the store disassembled in a cardboard box) is a professional bike builder. With a department store, you can’t be sure who built your bike, and if they tightened and connected all the parts they should have.
As for what to spend: "For a general-use bike, you don’t want to go much below the $300 to $500 range," says Cosgrove. "Buy cheap, and you’ll pay the price—the bike will he heavier, less comfortable to ride, and have inferior parts that aren’t nearly as durable. Road bikes like Lance Armstrong rides start in the $800 range, and are much lighter and faster. (Another advantage of buying from a bike shop: There are lots of different types of bikes you can try before you buy.) Choose a model with the correct number of gears, which will depend on the kind of riding you'll do. "Three speeds may be all you need if you live by the beach, or you could go up to 30 speeds if you live in the mountains," says Cosgrove. If haven't done much cycling, she recommends practicing shifting gears when you try out bikes. You should shift each time the pedaling becomes more difficult.
Once you have your bike, ease into your bike-riding program slowly. There are tons of tips in Bicycling's Beginner Endurance section.
Start by just riding around your neighborhood before trying to tackle a 30-mile ride. To get on a schedule, and to ride with buddies, join a group that rides regularly. You can usually find one at your local bike shop. "Many also offer workshops on bike maintenance and bike handling," says Cosgrove. "It’s good to be encouraged by other cycling enthusiasts and exchange tips."