What’s a Good Average Cycling Distance for Beginners?
You bought a bicycle and all the gear but now you’re dreading going on that first ride? Does that sound familiar?
Yes but, where do you actually start? What is the average cycling distance for beginners that ensures both enjoyment and safety? Experts recommend an average distance of around 12 miles (20 km) for beginner rides.
The time for you to complete this distance of course varies depending on some different factors. Like your aerobic capacity, the terrain, the weather conditions,…
In General aim for a total time of 1 hour for your first rides (even if you can’t make the 12 miles).
This post is designed to guide you through the basics of cycling, specifically tailored for beginners. We’ll cover everything from determining your starting point to preparing for your first long ride. Let’s get into it!
Determining Your Starting Point
Let’s start with determining your starting point.
The conditions are different for everybody, here are some questions to determine your current level:
- What is your current physical fitness level?
- Have you engaged in other endurance sports?
- How do you fare in activities that require cardiovascular endurance?
- Do you have any previous experience with cycling or similar sports?
- Have you ridden a bike before, even casually or as a child?
- Are you familiar with the basic mechanics of riding a bike?
- What are your cycling goals?
- Are you cycling for fitness, commuting, or leisure rides?
- Do you have specific distance or endurance goals?
This self-assessment is a great way to help set realistic and achievable goals. Remember, the key is progress, not perfection. Start with shorter distances and gradually increase as your confidence and endurance build.
It’s vital to start at a pace that’s comfortable for you. If you’re not used to strenuous exercise, begin with shorter, more manageable distances – perhaps a 5-10 mile bike ride on flat terrain is a good distance for you.
This approach helps in building stamina without overwhelming your body.
As you progress, increase the distance incrementally. Listen to your body; if you feel pain or excessive fatigue, it may be a sign to scale back and gradually build up your endurance.
Setting realistic goals will help you stay on track and actually fulfill your fitness and cycling goals.
It’s not just about distances; it’s about building a sustainable and enjoyable cycling habit. As you set these goals, consider both short-term achievements (like completing a 10-mile ride) and long-term aspirations (like participating in a community cycling event).
Equipment Essentials for Beginners
The most important triathlon essential first, you need a beginner-friendly road bike (or mountain bike, hybrid bike, or any other bike).
But let’s assume that you already have a bike and move on to the next step.
You need to adjust the saddle properly before you set off on your first ride.
Baseline Measurement
- Heel Method:
- Sit on the bike with your heel on the pedal.
- Set the pedal to the lowest position (6 o’clock).
- Your leg should be fully extended with your heel on the pedal. If your leg is bent, raise the saddle; if you have to tilt your hips to reach the pedal, lower the saddle.
- Bike Fit:
- Especially if you’re new to road cycling I can highly recommend getting a professional bike fit. You’re bike will fit perfectly and you’ll be less prone to injuries with the right settings. Depending on the type of bike it will need to be fitted differently, so it’s a good idea to consult with a professional.
Other Essential Gear
- Helmet: Safety first. Always wear a helmet!
- Cycling Clothes: Padded cycling shorts and moisture-wicking jerseys can highly enhance your comfort. Choosing bright colors or reflective clothing can tremendously improve your visibility!!!
- Shoes and Pedals: Consider cycling shoes with clipless pedals for better efficiency.
- Clipless pedals need a lot of practice (I would recommend going on your first rides with normal pedals or shoes so you don’t fall with your bike like me…)
- Sunglasses and Gloves: Protect your eyes and improve grip (and protect your hands in case you crash).
First Ride: Mapping Out Your Journey
Now that you have a clearer picture of your starting point, let’s plan your first ride. The route you choose is just as important as the speed and distance. Here are some key factors to consider:
- Selecting the Right Terrain: Initially, opt for flat, smooth roads. Avoid hills and rough terrain, as they require more skill and endurance.
- Route Familiarity: Choose a route you’re familiar with. This reduces the stress of navigation and allows you to focus on your experience.
- Traffic and Safety: Look for less trafficked roads or dedicated cycling paths. Safety is paramount, especially on your first few rides.
- Distance and Duration: Based on your self-assessment, decide on a biking distance that seems achievable yet challenging. A good rule of thumb is to start with a 30-minute to 1-hour ride.
- Scenic and Rest Stops: Incorporate scenic views or rest stops in your route. These will make your ride more enjoyable and provide opportunities to rest if needed.
Understanding Cycling Metrics
Cycling involves various metrics that can help you track your progress and understand your performance. Here’s a brief overview:
- Distance: How far you’ve traveled. It’s a basic yet vital metric to track your progress.
- Speed: Your cycling speed. As a beginner, don’t focus too much on your average speed; prioritize endurance and comfort.
- Cadence: The rate at which you pedal. It’s measured in revolutions per minute (RPM). A comfortable cadence varies from person to person (more on that later).
- Elevation Gain: The total ascent during your ride. As a beginner, try to keep this low to avoid excessive strain.
- Tracking Tools: Use a simple cycling app or a bike computer to track these metrics. This data will be valuable for assessing your progress and setting future goals.
Understanding and tracking these metrics can greatly enhance your cycling experience. They not only provide insights into your performance but also help in planning future rides.
Building Endurance and Distance
As you become more comfortable with initial rides, the next step is to build endurance and increase distance.
It’s not just about adding more miles; it’s about doing it wisely:
Incremental Increases
Gradually increasing your cycling distance is crucial for building endurance without the risk of injury or burnout.
The 10% rule is an effective guideline – aim to increase your riding distance by no more than 10% each week. This methodical approach allows your body to adapt to the increased demands gradually.
For instance, if you’re comfortable riding 10 miles, aim for 11 miles the next week, and so forth. This steady progression ensures sustainable improvement and helps avoid overtraining (because that is THE last thing you want).
Consistent Riding Schedule
Consistency is more important than intensity, especially in the beginning.
Try to establish a regular cycling routine, aiming for 2-3 rides per week.
This doesn’t mean every ride should be challenging; balance is key. Mix up long distance rides with shorter rides. A leisure ride at a comfortable pace here and there with friends could also lead to more fun rides.
Regular riding not only builds physical endurance but also helps in developing a mental connection with cycling, making it a natural part of your lifestyle. This also has a positive impact on your mental health, because the more active your lifestyle the more balanced you’ll be.
Varied Schedule
A varied riding schedule helps in building both skill and endurance.
Short rides are great for practicing technique and recovery, while long ride challenges your stamina. For example, you might do a couple of short rides during the week, focusing on technique, speed, or hill work, and then a longer ride on the weekend to build endurance.
This mix keeps your training balanced and interesting, preventing monotony and overuse injuries.
Listen to Your Body
The most important thing is paying attention to your body’s signals!
If you’re feeling strong and energetic, it’s okay to push a little harder.
However, if you’re experiencing persistent pain, excessive fatigue, or a lack of motivation, these might be signs that you need to rest or scale back.
Remember, rest and recovery are as important as the rides themselves. Overtraining can lead to injuries and burnout, so make sure to balance your riding with adequate rest.
Cross Training
Engage in other forms of exercise like running or swimming to improve overall fitness.
If you really like swimming and running as well, then maybe you could also become a triathlete (like me).
Here’s how I prepared for my first triathlon.
During winter. sports like cross-country skiing or ski touring are very good and fun alternatives.
Overcoming Common Challenges
Every beginner cyclist faces challenges. Here’s how to navigate some common ones:
- Muscle Soreness: It’s normal to feel sore after rides. Ensure proper warm-up and cool-down routines, and consider gentle cross-training activities on non-cycling days.
- Saddle Soreness: This is very common for new cyclists. But before straight up going out to buy a new saddle, stop for a moment. Like when you’re new to playing the guitar, your body needs to get used to the saddle and this new position. If the pain persists, then you can consider checking other saddle options.
- Weather Conditions: Invest in appropriate gear for different weather conditions – breathable fabrics for summer, waterproof and wind-resistant clothing for rainy and windy days, and insulated layers for cold weather. Also, adjust your riding style according to the conditions; for instance, take corners more cautiously in the wet weather.
- Staying Motivated: Set small, achievable goals. Celebrate these milestones to keep your motivation high. Remember, it’s a journey, not a sprint. Here are some examples of good goals:
- Adding more miles
- Conquering some hills
- Sticking to your riding schedule
- Trying out new routes
- Joining a cycling group
Nutrition and Hydration for Cyclists
Proper nutrition and hydration play a crucial role in your cycling performance and overall health.
Nutrition for Energy
Your body needs fuel to perform, especially on long rides.
Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats.
Carbohydrates are particularly important as they provide quick energy. Consider eating a carbohydrate-rich snack or meal an hour or two before your ride. Post-ride, consume protein to aid in muscle recovery.
Here are some recommendations:
Good options include bananas, oatmeal, or whole-grain bread with peanut butter.
After your ride, replenish with protein for muscle repair:
Think grilled chicken, tuna, or a protein shake. Snacks like nuts, fruits, or yogurt are great for maintaining energy on longer rides.
Hydration is Key
Staying hydrated is essential, especially on longer rides or in hot weather. Dehydration can lead to decreased performance and even health risks.
Start hydrating well before your ride and carry a water bottle or hydration pack with you.
Water is essential, but for rides over an hour, consider drinks with electrolytes to replenish what you lose in sweat.
Advanced Goals: Preparing for Your First Long Ride
Over time you become more confident, your endurance improves, and you’re in good shape. Now you have set your sight on longer distances. But how do you prepare for that as a beginner road cyclist?
Training for a Long Ride
Training for a long ride requires both physical and mental preparation.
Gradually increase your weekly mileage, incorporating longer rides into your routine. Include some challenging elements in your training, like steep hills or intervals, to build strength and stamina.
Mental Preparation
Endurance cycling is as much a mental challenge as a physical one.
Prepare yourself mentally for the distance, and have strategies to stay motivated during the ride. This could include setting mini-goals along the route, riding with a group, or creating an inspiring playlist.
In my case listening to podcasts or audiobooks is also a fantastic way to kill time.
BUT only do this if you’re riding on bike paths, DON’T be distracted when you’re riding on open roads!!!
Route
Make sure to carefully plan your route in advance, this is what I have done wrong as a beginner in cycling.
And make sure to pack a power bank when you’re navigating with your phone. On my longest ride, my phone died 3 miles (5km) before I got to my destination!!
I had to GUESS the way.
I still don’t know how I made it.
Fuel
Make sure to pack enough gels, chews, or similar carb sources and electrolytes!
And if you think you’ll get something at a grocery store during the ride…trust me, when you need it, you won’t find one.
So, always take enough fuel with you!
Additional Cycling Tips
RPM (Revolutions Per Minute)
Most newbies to cycling start with a too-low cadence, it’s the number of pedals in a minute.
The optimal RPM (revolutions per minute) for cycling efficiency typically ranges between 80-100 (Here’s a study on the topic). Maintaining a higher RPM can reduce muscle fatigue and improve endurance.
RPE (Exertion)
RPE is short for Rate of perceived exertion and is the best way to determine your subjective effort.
Here is the scale on which you grade your effort.
“The Rating of Perceived Exertion (RPE) Scale” By Jonathan Holz
With this, you can compare your effort from ride to ride.
Why you should start Cycling
Cycling is a really addicting sport in my opinion. Especially during the summer months!
You’re in the fresh air, you discover your surroundings, work on your fitness and health, and clear your head,… there are so many positive sides to cycling.
Most of all, the more you ride, the more cycling experience you gain -> the better your cycling technique -> the more fun rides you’ll have.
Join a Community
Cycling also has a social aspect, you can join groups and meet with people for rides.
Joining a cycling group or club can be incredibly beneficial. It provides an opportunity to learn from more experienced riders, share tips, and find motivation.
Group rides can also be safer and more enjoyable than riding alone. Look for local cycling groups or events to connect with fellow enthusiasts.
Participating in local events can also help you to stay motivated and meet fellow cyclists.
Recommended Cycling Apps and Websites
For cyclists looking to enhance their experience and track their progress, here are some recommended apps and websites:
- Strava: A popular app for tracking rides, analyzing performance, and connecting with other cyclists.
- MapMyRide: Great for route planning and tracking your rides.
- TrainingPeaks: Ideal for those looking into structured training and performance analysis.
- Komoot: Excellent for discovering new routes and planning adventures.
- BikeMap: A user-generated platform for finding and sharing cycling routes.
Wrapping Up
This post guides beginners through starting their cycling journey, covering everything from assessing fitness levels to setting achievable cycling goals. It answers the common question about the average cycling distance for beginners. It emphasizes the importance of choosing the right bike and gear and offers tips for planning the first ride, focusing on terrain, safety, and distance. The post also covers cycling metrics, building endurance, overcoming common challenges like muscle and saddle soreness, and the importance of nutrition and hydration. Finally, it discusses advanced goals, the social aspect of cycling, and recommended cycling apps and websites.
Frequently Asked Questions
Why is cycling good for mental health?
Cycling can improve mental health by reducing stress, enhancing mood, and increasing endorphin levels. It promotes outdoor activity, which is linked to positive mental well-being.
Can cycling build muscle?
Yes, cycling can build muscle, especially in the lower body. Regular cycling strengthens the quadriceps, hamstrings, glutes, and calves.
What supplements can help cycling performance?
There are a couple of supplements that could highly benefit the performance of cyclists such as beta-alanine, L-carnitine etc. But I’d rather recommend performance-enhancing supplements to advanced cyclists rather than a beginner rider. Nutritional supplements on the other hand would be beneficial also for complete beginners.
Can cycling help with running?
Cycling can complement running by improving cardiovascular fitness, building strength in complementary muscle groups, and aiding recovery through low-impact cross-training. If you also like swimming, you might also like becoming a triathlete.
Will cycling help you lose weight?
Cycling can help with weight loss as it burns calories, improves metabolic rate, and can contribute to a calorie deficit. But you won’t be able to avoid a healthy diet.
