Get started with cycling this summer
‘Nothing compares to the simple pleasure of riding a bike’
– J. F. Kennedy
Firstly, ensure your bike is set up correctly for you. A good bike shop will measure you and recommend a bike which suits you exactly. To stay safe you’ll also need to learn how to check the tyres and brakes etc. and a good cycle shop will be happy to show you what to look out for.
Public highways must be treated with respect. Miki’s quick tips are: avoid riding in the dark if you’re a novice, stay away from the gutter and position yourself in the left hand third of the road when you’re in traffic. Other essentials are to carry a good light, ID, money and always have a puncture repair kit.
Local events to aim for
Apps you can’t ride without!
“Ride as much or as little, as long or as short as you feel, but enjoy the ride.” – Eddie Merckx
Let’s Ride (sponsored by British Cycling) offer free bike rides to join and loads of great routes to explore. Their online search allows you to filter by location, distance, time, bike and ability ensuring that you find the perfect ride for you.
Another option is to join a club, which will help you find opportunities to cycle and introduce you to some great social opportunities.
Miki’s favourite local routes
Fuel your rides
Cycling is a high energy activity so it’s important to refuel whilst out on the bike. You need a balance of high energy carbohydrates and protein.
Miki suggests eating 1 hour before the ride and eating little and often whilst out on the ride (between 0.5g and 1g of carbohydrate per kilo of body weight per hour in 2-3 micro feeds). Miki’s Protein Balls are an ideal companion for a bike ride, even if they do get a little squished! Discover this easy recipe »
Building your stamina
Recovery stretches / supporting exercises
Check our videos to help prepare for and recover from your journeys with strength exercises and stretches to prevent injury.