Cycling For Exercise (Tips For New Riders Over 60)

Whether you are trying to start an exercise program or if you’re like me and trying to find a good cardio option to add to your current strength training program – cycling may be just what you are looking for.

It’s so important to stay active, especially as we age.  Bicycling is a no impact cardio option that is easy on your joints.

Cycling for exercise is an excellent way to stay fit and healthy.  Not to mention the social benefits as well as the ability to explore new places.

But before you hit the road you may want to figure out the best way to ride for exercise.

Here are a few things you need to consider.

The Basic Equipment For New Riders

A Bike that Fits You Well

This is very important for success when cycling for exercise.

If you are not comfortable with your ride you won’t enjoy it which means you probably won’t stick with it.

If you already have a bike or if you are planning to buy a bike, make sure that it fits you properly.

No bike is “one size fits all”.

Some bikes are better for taller people but not so much for shorter people.  Some are good for longer extremities and shorter torso but not for longer torso’s and shorter extremities.

So, start with the correct bike for your height and build.

The bike that fits me may be extremely uncomfortable for you.  It doesn’t need to cost a lot it just needs to fit properly.

If you’re not sure which bike is best for you, then you may want to visit your local bike shop and check out your options.

Gear For You and Your Bike

As a new rider, you don’t need all of the expensive gear.

You probably won’t be going that far at first, so keep it simple and just invest in the important stuff.

Here is a list of the important stuff to invest in for safety. Nothing needs to be top of the line expensive.

• A helmet
• Eye protection
• Mirrors
• A water bottle
• A bike lock is optional and depends on when and where you ride your bike. For some people it is important, but others may never need one at first.

Adjustments To Consider For A Better Ride

After you have chosen the perfect bike for you – making a few adjustment may be needed.  Check out this read:  adjustments to get that perfect fit.

As a beginner, you will want to be sure to ride in a relaxed position.  This is when you are able to sit up at a 90-degree angle on your bike.

This will help you to be more comfortable and have less stress on your back and extremities. It will also help to give you a more enjoyable ride.

So, you may need to do a little adjustment with your seat and handlebars.

Seat

You may need to start out with your seat lower so that your feet touch the ground in case you begin to fall.

After you feel more comfortable with riding, you should then raise your seat to avoid back or knee issues.

To figure out how to place your seat properly, straddle your bike. Place your right pedal all the way down and stand on the pedal with your right foot.

Raise the seat up to your bottom.

This is the height that you want your seat to be for comfort while riding.

Handlebars

To be in a relaxed position you will want your handlebars closer to you and your seat.

This way your body will be more upright at a 90-degree angle.

Don’t try to ride like the cyclist that you see on Tour de France.  Your muscles are not ready for this position.

And as we age this out stretched position can become very stressful and tiring on your bike rides.

If you can’t get the handlebars closer, you may want to invest in some cheap riser bars. This could help to bring the handlebars higher or closer so that you can sit up taller.

Another option is some cheap bar end grips.  This could give you some different options while riding.

Again, your local bike shop should be able to assist you in getting the perfect fit.

Planning For Cycling

Make An Exercise Schedule

As with all fitness programs, you need to make a plan.

How often do you plan to ride?  Do you prefer morning rides, lunch hour rides or end of day rides?

Like anything else in our lives if we don’t plan exercise into our day, we probably won’t get it done.

I personally put my workouts on my weekly calendar just like I do my meetings for work, my grandson’s sporting events, social events etc.

I don’t know about you but for me if it’s not on my schedule the day will get away from me and it just won’t get done.

This is the main reason that I chose to do my rides in the morning before I can come up with a million excuses or get busy and just run out of time to do it.

Warm Up Before You Head Out To Ride

Be sure to plan a warm-up or stretching program before you get on your bike.

This can be just a 10-minute stretch, but you will be glad that you took the time to do it.

Then, when you begin your ride, pedal slower on your first half mile.

Build up to your ride. Don’t kill it as soon as you get on your bike. Give your body a little warm-up time.

READ MORE:  Cycling Warm Up For New Riders Over 60

Plan To Ride Regularly

You’ll need to ride regularly to see results.

It’s recommended that you ride at least three times per week for a minimum of 30 minutes each session. However, if you’re not used to cycling, you can start out by riding twice a week for 20 minutes per session.

You will be more successful if you plan short rides often vs one long ride every week.

As you become more comfortable, you can gradually increase the duration and frequency of your rides.

If you don’t want to push too hard, start out slower.  There is no shame in that. Whatever you do is better than not doing anything.

Set Goals

Everyone should set goals in order to be successful in fitness as well as in life.

You always need that one thing that makes you want to work harder. Crushing goals gives you that feeling of satisfaction Its the big win!

These goals might include things like riding an extra 5 miles or ride faster by shaving 5 minutes off your route.

Maybe it is crushing that big hill that you see every day.

Once you’ve decided on what you want to achieve, write your goal on a piece of paper and put it someplace that you will see it often.

This will give you more incentive to get out there. Because there is nothing better than crushing that goal.

You will eventually get to a point that you are setting your next goal without even thinking about it.  You just have it ready in your head.

Remember, the only person that you are competing with is you.  Your main goal should be to just be better than you were yesterday.

Take A Look At Your Diet

“You will never out work a bad diet!”

I have heard this my whole life and as an avid fitness person I can tell you that there are no truer words.

Your diet can help you to succeed, or it can be the cause of your failure when it comes to exercise and weight loss.

A bad diet will leave you feeling flat. You will not have the energy that you need to get through your rides.

So, be sure to fuel for the ride and change up your normal diet if it is full of bad fats and carbs.

Get plenty of protein, good fats and good carbs. You will be much more successful and happier.

Hire A Coach

Some people may find it difficult to get started either because they need that push, or they don’t know how to start.

A cycling coach may be the answer for you. Don’t be afraid to get help if you need it. You will be much more successful, and you will want to continue to advance. It may be the best thing that you ever did for you!

Conclusion

Cycling for exercise is a great option. Just make sure to listen to your body. Start slow and build up. Make plans so that you get the most out of it.

Rest days are just as important to fitness as an exercise program. Give your body a break and let it rebuild. Pushing too hard can cause an injury and an injury will only derail your progress.

Make sure to get plenty of sleep also, this will help your body to heal and function better.