1. Make yourself feel "big" on the road
Whether you're confident on the road or still building up, being aware of your right to be there and how best to keep yourself safe is crucial.
'Contrary to what many people think, the highway code actually recommends riding "two abreast" on narrow roads, and slightly out from the curb (to avoid riding in the gutter). I always say “make yourself big’ and feel confident in your position on the road to ensure that you are seen by passing cars,' says Young.
2. Tack on the essentials
A water bottle is essential for most workouts and cycling is no different. In fact, you'll potentially need to hydrate more frequently due to longer durations and distances.
'If you’re going for a ride longer than an hour I'd recommend bringing energy bars and a bottle of water to keep hydrated,' says Flynn. More on snacks next, for now, remember your bottle.
3. Eat little and often
'Fuelling up a few hours before cycling is a must to ensure you have enough energy for your ride,' says Flynn, advising that you take a few slow-release energy snacks with you too. On top of that, he says to make sure you always eat something within an hour of returning home from your ride.
Young advises the same approach: eat before, during and after your session.
'The most common mistake a newbie cyclist makes is to under-fuel during a ride and "bonk" (run out of energy) before the finish. It’s a good idea to eat little and often throughout the ride, even if you're not hungry,' she says.
Young likes to make her own energy bars but anything that has a steady release of energy works well too: peanut butter and jelly sandwiches, for example.
4. Good cycling shorts are a must
Your tush is one of the areas you're going to feel most after getting into cycling. Protect it as best you can with comfy, well-fitting, purpose-built activewear.
'A good pair of cycling shorts that fit properly and have a high-quality chamois* pad are essentials,' advises Flynn. 'Both these items will provide invaluable support and massively improve comfort on long and short rides.'
*A chamois, also known as a pad, is the padded material in the seat of a pair of cycling shorts that keeps chafing and pain at bay while you cycle.
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