You’ve seen them whizzing previous within the newest Lycra, trying 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 hundreds on a carbon-fibre rocket to get began with biking. In actual fact, biking is among the greatest methods to shift the kilos, enhance health, and rediscover the easy 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 affect, excessive reward
Not like operating, biking is simpler in your knees and ankles, which is good when you’re carrying additional weight. It offers you a stable cardio exercise with out leaving you battered the following day.
You management the hassle
Whether or not it’s a mild pootle across the park or a sweaty slog up a hill, you set the tempo.
It suits into life
Commute, faculty run, popping to the outlets – you possibly can burn energy with out carving out additional time.
Nice for the top
That feeling of freedom on two wheels can do wonders on your psychological well being.
Selecting your first bike: no want to interrupt the financial institution
Neglect the concept that it’s essential splash out on an costly highway bike or that it’s a must to appear like a professional bicycle owner. The bottom line is discovering a motorbike that feels comfy, secure, and fits the place you propose to journey. Let’s break down the choices:
Hybrid bikes
These are sometimes the very best wager for heavier riders beginning out. Hybrids mix options of highway and mountain bikes, so that you get an upright driving place (higher on your again and shoulders), wider tyres for grip and stability, and a snug seat. Nice for roads, cycle paths, and light-weight trails. For those who’re undecided what you’ll take pleasure in most, a hybrid is a stable all-rounder.
Mountain bikes
Designed for rougher terrain, these bikes have large, knobbly tyres, sturdy frames, and entrance or full suspension to deal with bumps. The large tyres and robust construct make mountain bikes possibility if you would like most stability and confidence, particularly when you’re driving on trails or uneven floor. Simply bear in mind they will really feel slower on tarmac due to the additional grip.
Highway bikes
These are constructed for velocity, with skinny tyres and a forward-leaning place. Whereas highway bikes can work for heavier riders, they will really feel much less forgiving while you’re beginning out. The driving place places extra strain in your wrists and again, and the slim tyres can really feel twitchy on potholes or tough surfaces. For those who’re set on a highway bike, search for one with a robust body (aluminium or metal somewhat 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 offer you a little bit of help on hills. Don’t rule these out – they are often incredible confidence boosters, and e-bikes nonetheless offer you 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 subject, however when you’re above that, it’s price double-checking the producer’s steering. Many sturdy hybrids and mountain bikes can cope properly, and you’ll at all times improve wheels or tyres down the road for additional sturdiness if wanted.
Second-hand steals
A great deal of folks purchase bikes with the very best of intentions, journey them twice, then depart them gathering mud within the shed. That’s nice information for you. You possibly can typically choose 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 outlets that promote refurbished bikes
For those who’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
For those who’re undecided, take a mate who is aware of bikes, or ask your native store for a once-over – often properly definitely worth the small price for peace of thoughts.
What equipment 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 when you’re driving close to visitors or at night time.
Puncture restore equipment or spare tube
Nothing kills your enthusiasm like a flat tyre miles from dwelling.
Snug garments
No want for Lycra. No matter you’re feeling good in that gained’t get caught within the chain.
Water bottle
Hydration is essential, even on quick rides.
Elective however helpful
padded shorts (belief us on this one when you’re doing longer rides), a hi-vis jacket, and gloves.
How far must you go?
Begin small. A 15-20 minute journey is loads while you’re new to biking, particularly if it’s been some time because you final received on a motorbike.
Concentrate on time, not distance.
The bottom line is to construct confidence and get your legs used to pedalling once more.
When you’re comfy, progressively lengthen your rides.
Goal 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
Driving 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 – maintain it attention-grabbing.
Time to get pedalling
Biking doesn’t need to 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 you recognize 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.