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 must be a lean machine or spend 1000’s on a carbon-fibre rocket to get began with biking. The truth is, biking is likely one of the finest methods to shift the kilos, enhance health, and rediscover the straightforward pleasure of being out and about.
Why biking?
Let’s begin with why biking is an excellent selection for males on a weight reduction journey:
Low influence, excessive reward
Not like operating, biking is less complicated in your knees and ankles, which is right should you’re carrying additional weight. It offers you a strong 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 matches into life
Commute, college run, popping to the outlets – you’ll be able to burn energy with out carving out additional time.
Nice for the pinnacle
That feeling of freedom on two wheels can do wonders on your psychological well being.
Choosing your first bike: no want to interrupt the financial institution
Overlook the concept that it’s worthwhile to splash out on an costly highway bike or that you need to appear like a professional bike owner. The hot button is discovering a motorbike that feels comfy, protected, and fits the place you propose to experience. Let’s break down the choices:
Hybrid bikes
These are sometimes one of the 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. In the event you’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 vast, knobbly tyres, sturdy frames, and entrance or full suspension to deal with bumps. The vast tyres and powerful construct make mountain bikes a great choice if you’d like most stability and confidence, particularly should you’re driving 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 velocity, 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 driving place places extra stress in your wrists and again, and the slender tyres can really feel twitchy on potholes or tough surfaces. In the event you’re set on a highway bike, search for one with a powerful body (aluminium or metal quite than light-weight carbon) and wider tyres for added consolation.
Different choices
You may additionally 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 improbable confidence boosters, and e-bikes nonetheless offer you a exercise whereas serving to you go additional.
A fast phrase on weight limits
Most fashionable bikes will deal with 100-120kg (15-19 stone) with none challenge, however should you’re above that, it’s price 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 additional sturdiness if wanted.
Second-hand steals
A great deal of folks purchase bikes with one of the best of intentions, experience them twice, then go away them gathering mud within the shed. That’s nice information for you. You’ll be able to typically choose up a barely used, good-quality bike for a fraction of the brand new worth.
Examine locations like:
-
Fb Market
-
gumtree
-
eBay (native assortment to keep away from postage faff)
-
Native bike outlets that promote refurbished bikes
In the event you’re shopping for second-hand, test that:
-
The body isn’t cracked or badly rusted
-
The wheels spin true (not wobbly)
-
The brakes and gears work
-
The tyres maintain air
In the event you’re unsure, take a mate who is aware of bikes, or ask your native store for a once-over – normally effectively well worth the small value for peace of thoughts.
What equipment do you really want?
Ignore the flashy gear for now. To get began, you’ll need:
A helmet
Your noggin is treasured. Don’t skimp right here.
Lights and a lock
Particularly should you’re driving close to visitors or at evening.
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.
Non-obligatory however useful
padded shorts (belief us on this one should you’re doing longer rides), a hi-vis jacket, and gloves.
How far do you have to go?
Begin small. A 15-20 minute experience is a lot if you’re new to biking, particularly if it’s been some time because you final bought on a motorbike.
Concentrate on time, not distance.
The hot button is to construct confidence and get your legs used to pedalling once more.
When you’re comfy, progressively prolong your rides.
Intention for 2-3 rides every week to begin 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 objectives – like biking to work as soon as every 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 – preserve it attention-grabbing.
Time to get pedalling
Biking doesn’t must be difficult, costly, or intimidating. It’s about getting shifting, having fun with your self, and burning these energy in a approach 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 objectives.