Cycling Tips for Beginners to Get You Going and Improving Safely

 The best cycling tips for beginners are the ones that get you going safely and sustainably, not the ones that recommend you spend £££ on hundreds of add-ons you probably don't need. (Looking at you, mini-BBQ with handlebar attachment...)

To get you off on the right food, we consulted the experts on the best cycling tips for beginners. From how far to go to what to wear and how to fuel yourself, their advice is practical and actionable – everything we love to see at WH.

Scroll on for everything they want you to know before you set off.

1. Do your research

This isn't a school test you cram for the night before. This is your new hobby and it'll need a little research to keep you in it for the long term. Do some internet sleuthing to find the kit to keep you trucking on when the road/trail/hill gets tough.

'Researching and investing appropriately in the right kit will help you enjoy cycling so much more than going straight to the bargain bucket,' says Thomas Flynn, an expert at Pro Bike Kit. 'While we don't recommend spending an excessive amount on kit when you're just starting out, we also don't recommend not spending anything either.'

Bike lights, a good bike helmet and cycling shorts should be pretty high up your list.

2. Invest in a good saddle

There's not much to be said about a sore bum except ouch. To mitigate the number of glute stretches you'll need to do afterwards, don't skimp on a comfortable saddle.

'Whether it be for a hobby or commuting to work, bikes can get expensive. Invest in a bike that provides comfort with a good saddle,' says Flynn.

3. Start shorter

'It's easy to get carried away with big challenges when you first start cycling, but it's better to start small. I'd recommend all beginners start by regularly riding shorter distances on cycle paths and in low traffic areas. Then, as your fitness builds and your confidence grows, you can begin to venture further afield,' says Flynn.

Tortoises not hares, please.

4. Opt for low-traffic areas

You wouldn't dive into the deep end of the pool as a swimming beginner, so don't aim for mega busy roads as a beginner cyclist, either.

'Confidence is key especially if you’re out on the open road,' says Flynn. 'First things first, take it step-by-step and build up gradually.

'If you’re nervous about cycling on the road, find a quieter time to cycle or a quiet road with less traffic. Practice cycling to your local supermarket or plan short day trips with family and friends. Focus on what is in front of you, the more you think about what/who’s behind you the more anxious you will become. Being confident will help you enjoy your cycling more.'

'The more in control you feel of the bike, the more you can concentrate on decision making rather than bike handling,' advises Emily Young, competitive triathlete and brand ambassador for specialist cycling insurer, Bikmo. 'I would always encourage opting for the quieter roads until you feel more comfortable with your bike.'

5. Make yourself feel "big" on the road

Whether you're confident on the road or still building up, being aware of your right to be there and how best to keep yourself safe is crucial.

'Contrary to what many people think, the highway code actually recommends riding "two abreast" on narrow roads, and slightly out from the curb (to avoid riding in the gutter). I always say “make yourself big’ and feel confident in your position on the road to ensure that you are seen by passing cars,' says Young.

6. Tack on the essentials

A water bottle is essential for most workouts and cycling is no different. In fact, you'll potentially need to hydrate more frequently due to longer durations and distances.

'If you’re going for a ride longer than an hour I'd recommend bringing energy bars and a bottle of water to keep hydrated,' says Flynn. More on snacks next, for now, remember your bottle.

7. Eat little and often

'Fuelling up a few hours before cycling is a must to ensure you have enough energy for your ride,' says Flynn, advising that you take a few slow-release energy snacks with you too. On top of that, he says to make sure you always eat something within an hour of returning home from your ride.

oung advises the same approach: eat before, during and after your session.

'The most common mistake a newbie cyclist makes is to under-fuel during a ride and "bonk" (run out of energy) before the finish. It’s a good idea to eat little and often throughout the ride, even if you're not hungry,' she says.