A beginner needs confidence to cycle for the first time. The cycle, safety gear, attachments, water bottle etc. is in place but the question that lingers on his mind is ‘How far should I ride my bike the first time?
A beginner must plan 5km or 3.1 miles cycling with the turning point at 2.5km/1.6 miles. This distance should be increased by two km or 1.25 miles every day till the beginner reaches 20km or 12.4 miles. At least four to five 20km trips should be undertaken to note the average time taken.
The distance beginner must cycle for the first time depends on type of road surface, worst case scenario of requirement to come back home on foot, weather, age of cyclist and type of cycle. Initial focus should be on getting used to cycle for 20km or 12.4 miles and to tune the body to getting used to cycle. There should be gradual increase in speed keeping the distance fixed at 20km. This practice will take care of the road surface, weather, age and the type of cycle.
Factors Affecting A Beginner’s Cycling Distance
There are a number of factors that affect a beginners cycling distance. The main factors are as follows:
- Safety
- Type of cycle
- Getting used to the cycle
- Type of terrain
- Condition of road
- Hand Signals
- Traffic junctions
- Local Rules for cyclists
- Pedestrian Traffic
- Traffic on road
- Weather conditions
Safety.
This is the most important aspect for the beginner.Safety of self, cycle and those on the road needs paramount attention. All factors discussed after this paragraph ultimately add to safety and makes you a safe cyclist. I started cycling at 57 years old and was just not confident. I took my cycle to near by IIT Delhi complex which is huge with 2-3 km stretches of multiple roads. The campus, at 5 am was always very quiet. No one on the road. I cycled there extensively and got used to the cycle, tuned my body to cycling, practices left and right turns, followed rules for traffic junctions and many aspects. After a while I mustered the courage to ride my cycle on city roads.
Type of Cycle
Most people go for either a mountain bike or a road bike, depending on the type of terrain they want to cover. While road bikes are strictly for cycling on paved surfaces, mountain bikes allow you to go off-road.
Regardless of the type of bike you get, as a beginner cyclist, it’s extremely important that you start off by riding on plain roads till you get used to it. Once your body starts to read the roads, angles, sudden changes in motion and still makes handling comfortable, you are ready to try riding your bike on cross country roads.My first two bikes were MTBs and I rode close to 10,000 km on city roads before I went in for a road bike.
Getting used to the cycle. I have covered this adequately. There was a time I felt so comfortable riding a MTB that I could actually relax on it for few minutes without the fear of toppling over.
Type of terrain
Hills, Slopes, Plain, Gravel, Bitumen and firm soil make up different roads. Terrain nearby does not matter. A beginner must get used to cycle on a plain terrain first. Initially I was thrilled when I reached a slope on road due to the increase in speed, I soon realized that it was not only addictive but extremely dangerous. I chose plain stretches and applied brakes on slopes thereafter. I realised how important it was for my mind, body and cycle to be in complete sync.
Condition of road
This is a very important aspect. The surface of road may be excellent or uneven. The centre of gravity on the cycle is much higher and hence a small dip transfers the jerk way up and causes misbalance. Read the road very carefully the first time to decide upon the speed that you want to cycle. I cycled extensively on Delhi roads till one day, the very same stretch I crossed regularly had gravel on road in patches. I immediately put brakes and reduced the speed only to realize that these had been an accident half a km away and the traffic had carried gravel this far. It was more that sufficient to cause a serious skid.
Hand Signals
Every cyclist must practice hand signals from the very beginning. Turning, slowing down, stopping etc. help the traffic behind us. For beginners, it is essential that they practice giving hand signals by each hand. This is the most important safety aspect. Turning right, turning left, pointing an obstacle on the road, slowing down and stopping are some basic signals that must be practiced.
Traffic junctions
Each town has different rules for traffic junctions. Follow these strictly. I did have a belief that cyclists had right of the way on road but then I was wrong.
Local Rules for cyclists
I took lot of time to understand the local rules for the cyclists since these were not written down anywhere. I had to learn by cycling carefully and observing reactions of others to cyclists. I recommend that a beginner must learn the rules for cyclists as followed locally.
Pedestrian Traffic
I realized that this was the most important aspect when the road is shared by cars, cyclists and pedestrians. Hand signals are the biggest saviours for cyclists since they can neither cycle in the centre nor on the edge of road.
Traffic on road
Car and vehicular traffic, both on coming or overtaking us needs to be confident of crossing us. I developed a habit of very steady handle and a predictable path on the road to help the drivers be confident while crossing me.
Weather conditions
Needless to say, weather plays most important part. For a beginner, rain, fog, mist etc. matter a lot for safety.
Increasing Speed
Improvement in speed and timing should not be practised unless one is comfortable cycling 20km. Do not race with clock. Once comfortable the endeavour should be to reduce five minutes each day with a target to complete 20km / 12.4 miles cycling in 60 minutes. After 8-10 days, or 8-10 practices the cyclist will reach a point where he completes 20km in one hour/sixty minutes. approx. Gradual introduction to different aspects ensures safety.
Age
Age factor is to be considered next. An individual with average health, at 60 years age can cycle 20km per hour and can comfortably cycle for five days a week. 100-125 km per week should be practiced with at least one practice of 30-40 Km. Add 2km/1.4 miles per hour for every 10 year bracket, persons between 50 yrs. and 60 yrs. age can cycle 22-23km/hr, 40 yrs. and 50 yrs. age can cycle 24-26km/hr, 30 yrs. and 40 yrs. age can cycle 27-29km/hr and those younger can easily cycle 30km/hr. The most important aspect affecting the distance is the condition of road.
Summarising
Multiple aspects should be considered by first time cyclists. Getting used to the cycle, getting correct position, handling cycle on road surface, response to traffic and road junctions and weather should be given higher priority to learn. Safety is ensured when above is followed strictly.
Beginners Riding Schedule. How many kms should a beginner cycle daily?
The table below assumes that the rider is new to cycling. He should gradually increase cycling distance. Age is an important factor hance the distances are different for different age groups. Depending on road conditions, a beginner should plan 20-25 km each day after the beginners riding schedule has been completed successfully.
Beginners Riding Schedule or Cycling Training Plan for Beginners
| Age 60+ | Age 50-60 | Age 40-50 | Age 30-40 | Age 20-30 | |
| Day 1 | 5km | 5km | 7km | 9km | 11km |
| Day 2 | 7km | 7km | 9km | 11km | 13km |
| Day 3 | 9km | 9km | 11km | 13km | 15km |
| Day 4 | 11km | 11km | 13km | 15km | 17km |
| Day 5 | 13km | 13km | 15km | 17km | 19km |
| Break | |||||
| Day 6 | 13km | 15km | 17km | 19km | 21km |
| Day 7 | 15km | 17km | 19km | 21km | 23km |
| Day 8 | 17km | 19km | 21km | 23km | 25km |
| Day 9 | 19km | 21km | 23km | 25km | 27km |
| Day 10 | 20-21 km | 23-24 km | 25km | 27km | 29-30km |
| Day 11 onwards speed and timings can be tackled. |
A beginner, thus, from Day-1 of cycling, cycling five days a week, can become a confident rider in 2-3 weeks. For a beginner who has reached the target of cycling 20km/hr, 20-30 km is a good distance to cycle daily. In terms of time it will take one hour thirty minutes to two hours depending on age.
Checklist for beginner cyclists.
Even after four years of cycling I sincerely go over the checklist each time I am on road. You can expand this checklist further. Check functionality / carry the following:
Equipment
-Bicycle front light.
-Bicycle tail light.
-Reflectors in front and back.
-Luminous tapes at two/three places
Health
-Water Bottle
-One energy bar or chocolate
Gear
-Correctly fitting helmet.
-Skin hugging lowers, ideally with some reflecting strips
-Skin hugging t-shirt.
-Hand gloves
-Flat sole shoes (avoid cycling shoes initially since it gets time to get used to locking the shoe into the paddle).
-Eye Protector glasses
-Padding on bottom as part of lower or on cycle seat.
External Factors (Revise and Review)
-Hand Signals
-Road width
-Road condition
-Traffic Junction rules
-Traffic
-Resting areas
Planning routes while Cycling
Always select an RV. RV is the point near your home from where you will commence cycling. You should carry out final checks at RV. The route can be:
-Single road with a turning point which is half of total distance you plan to cycle. The cycling route is such that from turning point you take the same route back to RV.
-A circular route that equals total distance you want to cycle. The cycling is in one direction such that it culminates at RV.
-Single direction full distance that culminates at a point from where you plan to carry the cycle back in your car. A typical scenario is when family decides to have an outing and they reach in a car while you cycle to the finish point.
Overweight Beginner Cyclists
I was overweight when I started. I was very conscious and felt little shame too. I decided not to be intimidated by the fear and commenced cycling. I did have to take extra precautions. I spent twice the time getting familiar to the cycle and my body. The Mind-Body-Cycle coordination and sync was necessary. Once I achieved it, I was bold and carried on. I remember the encouraging words from other cyclists who would cheer me up.