You discovered cycling while wanting to get to work faster, out of curiosity, or thanks to someone close to you, and you now want to evolve in this sport and improve your results? In this article, we will show you all the necessary elements to start well in cycling.
Be well equipped for cycling :
- Choosing the bike
We probably have in mind that for cycling, a simple “2 wheels” would be enough to cover hundreds of kilometers bravely. Unfortunately, this is not the case! In order to properly start cycling, one of the essential points is to own a bike that suits you personally, that is to say adapted to your morphology, but also to your objectives.
In short, your bike should fit your main use: speed, long distance, dirt or asphalt, but it should also fit your body type. To do this, you will have to adjust it in an optimal way, whether it is the height and the inclination of saddle, the distance which separates you from the handlebar… In order to be able at the same time to be the most comfortably installed, but also in order to have better results thanks to an increase in your effective cycling and an enhanced aerodynamism.
In terms of budget, to find a good quality bike that will be reliable and durable, you will need around 1000 euros. And yes it’s not cheap, but it’s worth it if you decide to get serious.
- Build your cycling’s equipment
Let’s now move on to the suite of equipment you will need for your cycling debut.
Do not assume that your simple jogging-jacket will be enough to enjoy cycling. You need a real cyclist’s outfit that will keep you warm, protect you from the wind and improve your aerodynamics. The budget for the shorts and jersey will be around 50 euros. You will need to add a good quality helmet around 100 euros. 10 euros will then be added for gloves, which will be useful during your outings in cold weather. And finally, you can complete your equipment with cycling glasses for about 20 euros, to protect your eyes from dust, insects, sun and wind.
You will need other equipment to complete your outfit, such as the puncture kit that will allow you to repair your bike if a problem occurs. A water bottle will also be useful for hydration, which is essential for any sporting activity.
Let’s now come to the innovations on the cycling market: the various power sensors, heart rate sensors and bicycle counters, as well as the connected Digitsole insoles dedicated to cycling. Each of these tools will help you improve your daily performance
Evaluate your cycling progress using a heart rate sensor :
In order to prepare your training, you will first need to know your current level. To do this, identify your maximum heart rate with your heart rate sensor. You will have to pass you by pedaling as fast and as long as possible to push your heart rate to the maximum.
Now that you know your maximum heart rate, you can use it to find the area you will need to stay in during your workouts in order to become more enduring. This improvement zone is between 70% and 80% of your bpm (beat per minute) max, some more experienced riders will have to push up to 85%, even 90% for the most professional level.
In order to be able to compare your performance each week and view your progress, you must select a route away from outside elements such as wind or traffic, which can greatly affect your final results. In this route, identify a starting point and a finishing point that will never move.
Each week, you will be able to do this course, and see how much you have improved. Did you manage to increase your time and pace? Was your heart rate lower than the week before?
All you need to do now is get on your bike, get your gear, and go on the roads of the world!