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 should be a lean machine or spend hundreds on a carbon-fibre rocket to get began with biking. In reality, biking is without doubt 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 affect, excessive reward
In contrast to operating, biking is less complicated in your knees and ankles, which is good for those who’re carrying additional weight. It offers 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, college run, popping to the retailers – 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 in your psychological well being.
Choosing your first bike: no want to interrupt the financial institution
Overlook the concept it’s essential to splash out on an costly street bike or that you must appear like a professional bike owner. The secret is discovering a motorbike that feels snug, secure, and fits the place you intend to journey. Let’s break down the choices:
Hybrid bikes
These are sometimes the perfect guess for heavier riders beginning out. Hybrids mix options of street and mountain bikes, so that you get an upright driving place (higher in your again and shoulders), wider tyres for grip and stability, and a comfortable seat. Nice for roads, cycle paths, and lightweight trails. In the event you’re unsure what you’ll take pleasure in 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 robust construct make mountain bikes a very good possibility in order for you most stability and confidence, particularly for those who’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 pace, with skinny tyres and a forward-leaning place. Whereas street bikes can work for heavier riders, they will really feel much less forgiving once you’re beginning out. The driving place places extra stress in your wrists and again, and the slim tyres can really feel twitchy on potholes or tough surfaces. In the event you’re set on a street bike, search for one with a robust body (aluminium or metal reasonably than light-weight carbon) and wider tyres for added consolation.
Different choices
You may additionally come throughout gravel bikes (a mixture of street and mountain options, with chunkier tyres than a street 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 subject, however for those who’re above that, it’s value double-checking the producer’s steerage. Many sturdy hybrids and mountain bikes can cope nicely, and you’ll all the time improve wheels or tyres down the road for additional sturdiness if wanted.
Second-hand steals
A great deal of individuals purchase bikes with the perfect of intentions, journey them twice, then go away them gathering mud within the shed. That’s nice information for you. You may usually decide up a barely used, good-quality bike for a fraction of the brand new worth.
Verify 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
In the event you’re shopping for second-hand, examine 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
In the event you’re unsure, take a mate who is aware of bikes, or ask your native store for a once-over – normally nicely definitely worth the small value for peace of thoughts.
What package 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 for those who’re driving 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’re feeling good in that received’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 for those who’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 lots once you’re new to biking, particularly if it’s been some time because you final acquired on a motorbike.
Concentrate on time, not distance.
The secret is to construct confidence and get your legs used to pedalling once more.
When you’re snug, regularly lengthen your rides.
Goal for 2-3 rides every week to begin seeing actual advantages.
Don’t be ashamed of strolling the bike up hills.
Everybody does it in some unspecified time in the future.
Staying motivated
Set your self easy targets – 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 prone 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 must be sophisticated, 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 targets.