If you choose a regular bike, be aware that there are many different bike styles, from mountain bikes to road bikes to beach cruisers to fixed gear bikes. Bikes can vary widely in price. The type of bike you choose will depend on your body type and on where you plan on riding. Talk to your local dealer, and consider arranging a bike fitting. [4] X Research source If you choose a stationary bike, you’ll either need to buy one or join a gym. You’ll also need to decide between a recumbent or an upright bike. Choose the former if you have back problems; choose the latter if you don’t. Upright bikes also help strengthen your core.
Loose-fitting clothes will also create drag and slow you down. Choose clothes that make more visible to motorists. [6] X Research source Over-dressing to sweat more (a common practice in France) won’t actually help you lose weight. [7] X Research source
It’s also a good idea to carry a saddlebag to store your ID, your keys, and your phone, which might fall out of your pockets as you ride. [11] X Research source Carrying a water bottle means that you can stay hydrated while you ride. [12] X Research source Consider carrying carbon dioxide cylinders in your pack to quickly re-inflate flat tires.
Stick to flat areas at the beginning. Try a local park or bike trail, or find a route using a website like traillink. com. When you first start biking, you may not be able to travel more than a few miles. Stay close to home so that you don’t get stranded. You should be able to bike a few miles within a month or so. [15] X Research source It may be hard in the beginning, but try to implement your training slowly into your routine, always working a little bit everyday. [16] X Expert Source Alyssa ChangWellness Coach & Personal Trainer Expert Interview. 16 October 2019.
Ride on hills! Champion cyclist Rebecca Rusch uses standing hill drills (that is, alternating between standing and sitting while pedalling up a hill) to build her endurance. Ride harder at the very end. [19] X Research source Try spin classes at your local gym, or consider hiring a trainer. [20] X Expert Source Kyle KennyMaster Trainer & Certified Personal Trainer Expert Interview. 2 November 2021.
Make sure you’re getting enough sleep and giving yourself breaks between cycling sessions. [23] X Expert Source Alyssa ChangWellness Coach & Personal Trainer Expert Interview. 16 October 2019. According to Stacy T. Sims, exercise physiologist at Stanford and founder of Osmo Nutrition, sleep deprivation can lead to false hunger and unnecessary cravings. Consider getting a massage on your day off.
Losing 1 to 2 pounds a week is a sensible, achievable goal. Use an online BMI calculator to help determine your ideal weight.
Many people associate breakfast with cereal and bacon. However, if you want to lose weight, all of your meals should consist of lots of fruits and vegetables. Fresh fruits and veggies are best, but frozen versions are often excellent. Use caution when buying canned fruits and veggies, which can contain added sodium and sugar. [27] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source For protein, choose lean meats, fish, beans, eggs, and nuts. [28] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Bars, bananas, and gels are good choices for eating while riding. [30] X Research source Plan on eating 200-250 calories per hour. [31] X Research source
Carbohydrates alone help restore glycogen levels. But eating a combination of carbohydrates and protein together means you don’t have to eat as many carbs, which can be difficult after a grueling workout. [33] X Research source Eating protein also helps to rebuild the muscles that have broken down during your ride. [34] X Research source Prep your recovery food before you ride in case you’re too tired to put something together when you finish. [35] X Research source
Beware energy drinks, which contain caffeine and other stimulants and can lead to dehydration. [37] X Research source
Store your bike in a place where you will be able to use it. [39] X Research source
If you’re planning to ride your bike to work, bring a change of clothes and consider showering at the office, if that’s possible. Whatever you do, avoid being too sweaty at work. Plan your route to work carefully to make sure you’re not late for work. Make the trip on a day you’re not working so that you can get comfortable with the routine.
