You’ve seen them whizzing previous within the newest Lycra, wanting like they belong on the Tour de France, however right here’s the excellent news: you don’t have to be a lean machine or spend 1000’s on a carbon-fibre rocket to get began with biking. In truth, biking is among the finest methods to shift the kilos, increase health, and rediscover the straightforward pleasure of being out and about.
Why biking?
Let’s begin with why biking is a superb selection for males on a weight reduction journey:
Low influence, excessive reward
Not like operating, biking is simpler in your knees and ankles, which is right if you happen to’re carrying further weight. It provides you a strong cardio exercise with out leaving you battered the following day.
You management the trouble
Whether or not it’s a delicate pootle across the park or a sweaty slog up a hill, you set the tempo.
It matches into life
Commute, faculty run, popping to the retailers – you possibly can burn energy with out carving out further time.
Nice for the pinnacle
That feeling of freedom on two wheels can do wonders to your psychological well being.
Selecting your first bike: no want to interrupt the financial institution
Neglect the concept that it’s essential to splash out on an costly highway bike or that you must seem like a professional bicycle owner. The secret is discovering a motorbike that feels snug, protected, and fits the place you intend to journey. Let’s break down the choices:
Hybrid bikes
These are sometimes the most effective guess for heavier riders beginning out. Hybrids mix options of highway and mountain bikes, so that you get an upright using place (higher to your again and shoulders), wider tyres for grip and stability, and a snug seat. Nice for roads, cycle paths, and light-weight trails. If you happen to’re unsure what you’ll get pleasure from most, a hybrid is a strong all-rounder.
Mountain bikes
Designed for rougher terrain, these bikes have extensive, knobbly tyres, sturdy frames, and entrance or full suspension to deal with bumps. The extensive tyres and powerful construct make mountain bikes an excellent possibility if you would like most stability and confidence, particularly if you happen to’re using on trails or uneven floor. Simply remember they will really feel slower on tarmac due to the additional grip.
Street bikes
These are constructed for pace, with skinny tyres and a forward-leaning place. Whereas highway bikes can work for heavier riders, they will really feel much less forgiving if you’re beginning out. The using place places extra strain in your wrists and again, and the slender tyres can really feel twitchy on potholes or tough surfaces. If you happen to’re set on a highway bike, search for one with a robust body (aluminium or metal relatively than light-weight carbon) and wider tyres for added consolation.
Different choices
You may also come throughout gravel bikes (a mixture of highway and mountain options, with chunkier tyres than a highway bike) or electrical bikes (e-bikes) that provide you with a little bit of help on hills. Don’t rule these out – they are often implausible confidence boosters, and e-bikes nonetheless provide you with a exercise whereas serving to you go additional.
A fast phrase on weight limits
Most trendy bikes will deal with 100-120kg (15-19 stone) with none challenge, however if you happen to’re above that, it’s value double-checking the producer’s steering. Many sturdy hybrids and mountain bikes can cope effectively, and you’ll at all times improve wheels or tyres down the road for further sturdiness if wanted.
Second-hand steals
A great deal of individuals purchase bikes with the most effective of intentions, journey them twice, then depart them gathering mud within the shed. That’s nice information for you. You possibly can typically decide up a barely used, good-quality bike for a fraction of the brand new worth.
Test locations like:
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Fb Market
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gumtree
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eBay (native assortment to keep away from postage faff)
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Native bike retailers that promote refurbished bikes
If you happen to’re shopping for second-hand, test that:
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The body isn’t cracked or badly rusted
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The wheels spin true (not wobbly)
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The brakes and gears work
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The tyres maintain air
If you happen to’re unsure, take a mate who is aware of bikes, or ask your native store for a once-over – often effectively well worth the small value for peace of thoughts.
What package do you really need?
Ignore the flashy gear for now. To get began, you’ll need:
A helmet
Your noggin is valuable. Don’t skimp right here.
Lights and a lock
Particularly if you happen to’re using close to visitors or at night time.
Puncture restore package or spare tube
Nothing kills your enthusiasm like a flat tyre miles from residence.
Comfy garments
No want for Lycra. No matter you are feeling good in that gained’t get caught within the chain.
Water bottle
Hydration is essential, even on brief rides.
Optionally available however helpful
padded shorts (belief us on this one if you happen to’re doing longer rides), a hi-vis jacket, and gloves.
How far do you have to go?
Begin small. A 15-20 minute journey is a lot if you’re new to biking, particularly if it’s been some time because you final bought on a motorbike.
Give attention to time, not distance.
The secret is to construct confidence and get your legs used to pedalling once more.
When you’re snug, steadily prolong your rides.
Purpose for 2-3 rides per week to start out seeing actual advantages.
Don’t be ashamed of strolling the bike up hills.
Everybody does it sooner or later.
Staying motivated
Set your self easy targets – like biking to work as soon as per week, or clocking half-hour with out stopping.
Discover a buddy
Using with a mate makes it extra enjoyable, and also you’re much less more likely to bail.
Observe your progress
Apps like Strava could make your rides really feel extra rewarding.
Combine up your routes
Discover parks, canals, nation lanes – hold it attention-grabbing.
Time to get pedalling
Biking doesn’t should be sophisticated, costly, or intimidating. It’s about getting transferring, having fun with your self, and burning these energy in a means that feels good. Begin small, construct up, and earlier than it, you’ll be a type of blokes you used to admire on a motorbike – solely you’ll know that beneath the helmet is a person smashing his targets.