i just got a new bicycle for my birthday! what do i need to know? how can i build myself up to ride it up hill
i try to ride it around but i live near several hills and its so hard to get up the hills.
do you think i can build myself up to ride up the hills with ease?
will it make me be in good shape if i ride it all the time?
what area’s will it help me improve?
what do i need to know if i start using this bike to commute?
like traffic rules of bike riding?
do you think i will eventually be able to ride it long distances and up the hills?
and how long will it take me to do all of this?
any other information will be greatly appreciated!
Congratulations on your new bike!
You will definitely build yourself up to riding up hills and you will get in shape by riding. Cycling is a great form of cardiovascular exercise and it builds your muscles (mostly your leg muscles, but also your core; it will even tone your arms). The most important thing is to not beat yourself for where you start – everyone has to start somewhere, so don’t be discouraged and don’t waste your time and energy thinking you should be better.
The simple truth about cycling is that it takes years of riding to really hone your muscles into proper cycling form, which is why the even the pros (who ride some 25,000 miles a year with training and racing) generally don’t peak until their mid-to-late twenties. However, cycling is fun, so enjoy your time on the bike and know that each ride is contributing to your overall abilities. Just pay attention to your body and how it is feeling – try to push yourself to go further and harder overall, but in incremental steps. I would take your bike out and see how far you can go comfortably – probably 15-25 miles – and try to make the majority of your rides fit this range, with one or two longer rides peppered in the mix. After a month or so, you can increase your base range and throw in even longer rides as well. Be sure to allow yourself time to recover – I try to do three days on the bike and one off, but you could start two days on and one off if it fits your fitness level better. Another great way to improve your overall fitness is by using the bike to run little errands (if this is practical where you live) – going to the post office, book store, coffee shop. You’ll find that these little miles add up quickly and are often more enjoyable than running errands by car. Singing up for a group ride (the MS 150, AIDS Rides, etc.) is also a great motivator, as it provides you a goal towards which you can focus your training.
I agree with the other answer that investing in cycling shoes and clipless pedals will refine your pedaling and allow you to pedal through the full rotation, thereby increasing your efficiency. You should try to keep a quick cadence – 85-100 rpms (pedal revolutions per minute), as this allows your body to work aerobically, meaning that you will be able to ride more efficiently for longer.
In terms of commuting, bikes are considered vehicles and should ride with traffic on the street or on designated bike paths, not on sidewalks. Although this can be intimidating at first, it is in fact the safest way to travel, as drivers are used to scanning the road for traffic. You can always use side streets with less traffic if riding by cars is scary to you. Because you are considered a vehicle, you are to follow the same traffic laws as you would in a car (although I’m sure there isn’t a cyclist in the world who hasn’t blown a stop sign when there are no cars to contend with).
Most importantly, have fun! Happy cycling!
Riverside Bicycle Commute 2
