By Michaela Ryan
Cycling is a great way to kill two birds with one stone — you can exercise while getting from A to B. Even taking into account the cost of your bike and gear, it's usually cheaper than public transport or driving. It's often quicker, too!
What you'll need
You only need two things to get started, according to cycling coach Tanya Bosch: a roadworthy bike and a helmet. But there's plenty of other gear you can acquire as you get more serious.
A flashing red light for the back of your bike is recommended for grey days. And of course, if you plan to ride at night you'll need a light for the front of your bike as well.
Glasses are handy — either sunnies or clear glasses — to stop debris from getting in your eyes. Short-fingered gloves are also important for protecting your hands, in case you fall.
Your bum does get sore when you start cycling, but that improves after a few rides. And so it definitely helps to have some padded shorts. If you're figure-conscious, there are baggy shorts with padded inserts available.
Finally, if you're commuting, you'll need a lock. "U-locks are the best," Tanya says. "If you're really locking up properly, you have to take the front wheel off, put it next to the back wheel and put the lock through the [stationary] pole, the bike frame and both the wheels."
Choosing the right bike
If you're starting out, Tanya recommends mountain bikes. They're quite stable and a great way to build up your confidence. She's wary of hybrid bikes, as they're often poorly built. Many force you to remain in an upright position, limiting your potential for speed and fitness.
If mountain bike tyres feel too cumbersome, you can put narrower, smoother tyres on a mountain bike to adapt them for road cycling.
Eventually you might invest in a road bike, to ride a lot faster. The tyres are thin and therefore more prone to punctures, so it's worth purchasing a puncture kit. (Otherwise make sure you always ride with a cab fare in your pocket).
When you're trying out a new bike, there should be two to three inches between the bar and your groin as you stand over it. When you've adjusted the seat height, there should still be four or five inches of the seat post showing. Make sure you can reach the handlebars comfortably, without feeling any strain in your neck.
Insider's tip
Once you have basic proficiency, Tanya strongly recommends changing to clipless pedals and clip-in shoes. They allow you to propel the bike forward not only by pushing down on the pedals, but by using your hamstrings to pull up as well. You'll ride faster, with a much smoother circle, and you're less likely to get a knee injury.
Lacking confidence?
If you're nervous about traffic, plan out a route that relies on bike paths and back streets rather than main roads. Most local councils will provide you with a map of bike paths in your area.
If you must ride on busy roads, opt for routes with a wide bike lane, and keep a look out for car doors opening ahead of you.
Finally, if your skills are rusty, it's invaluable to do a beginners course such as the one Tanya teaches at
Sydney Community College.
For similar courses around the country check out the
Women's Cycling website.
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