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Kristen Bonkowski, USA Cycling Coach **Use the code STACY50 for 50% off pre-made training plans!**
There are SO many reasons why you might not have been riding your bike in a while.
Maybe, like me, you take some time off the bike or only ride indoors during the winter months.
Or, perhaps you had an injury that sidelined you for a bit, and couldn’t ride on doctors orders.
Possibly you haven’t felt like it, or you have been moving your body in a different way.
OR, it could be that you just don’t have a bike to ride right now and haven’t ridden since you were a kid! I know that was me for a while too!
Whatever reason, sometimes you just need to find your way back on the bike. In this episode of the Biking Wellness Podcast we are going to talk all about what you need to do to prepare your mind and body to get back on the bike!
1. Make sure you have a bike that fits you and the kind of riding you want to do, and is tuned up.
Now I love a new, shiny bike like the next person, but really the most important thing to consider about your bike is if it is suitable for the kind of riding that you want to do and that it fits you. As long as it is from the past decade or so, the age probably doesn’t matter much, if at all.
Many people will say the best bike is the one you have, but I am going to argue that this isn’t necessarily the case…especially when you haven’t ridden in some time.
If you are going to try to ride a mountain bike on the road, for example, and you are anything like me, you are going to have a bad time and decide you hate bikes because it’s so hard to pedal and it’s so SLOW.
If you have no idea what kind of bike will suit the type of riding you want to do, definitely chat with someone at a well respected and reviewed local bike shop in your area. A reputable bike shop will set you up with a bike that you will love because they want lifelong, happy customers.
Also, they KNOW that if they don’t like it you will be bringing it back!
What is just as, if not more, important than the type of bike that you ride is that the bike is the right size for you. There is nothing worse than trying to ride a bike that is too big or too small. You can injure your muscles just by riding, or fall if it’s too big for you to balance and for your feet to reach the ground.
Again, this is something that a local bike shop will be more than willing to help you out with. They also can give your bike a once over and make sure that it doesn’t need anything major before you get out on it. The last thing you need is to get a flat tire or have problems with your chain your first time out for the season, or your first time out in years!
If you are riding indoors on a Peloton or a spin bike you can adjust the fit of your bike pretty easily yourself (there are some great YouTube videos out there), which can make it even easier to get back on the bike.
2. Dress for the weather…and your bum!
Possibly the only thing worse than trying to ride a bike that doesn’t fit you is not being dressed properly for riding.
You want to make sure you are dressed warm enough for the weather, keeping in mind that if it’s early spring you might feel a little colder, at least at first, on the bike than you do just standing outside.
Also, when we ride we put a lot of pressure on our sit-bones, so padded bike shorts are a must. You may think that a big, cushy seat will work better but I promise you, from my experience and that of others, it very much does not.
The best case scenario is to have a saddle (seat) that fits your body and your sit bones, and wear padded bike shorts with it.
This may be a complete non-issue for you, but if you do have some pain in your bum after your first ride out, definitely consider getting some padded bike shorts. Pearl Izumi has some great ones, and I always recommend these, especially for women who haven’t ridden in a while because the chamois (padding) is pretty substantial.
3. Expect that you might have some resistance.
Honestly, one of the biggest complaints I get from women who are either trying to get into biking, or who cycle AND participate in other activities such as running and hiking, is that there tends to be more prep.
It can be daunting to make sure that your bike is ready and that you have the right gear, especially when if you want to go for a walk or a run all you have to do is throw on some sneakers and head out the door.
So, expect that your brain is going to offer up ALL of the excuses. On the one hand you might be thinking “I really need to get back on the bike!” But on the other hand you might be worried that your bike needs to be tuned up, that it’s too cold yet, etc.
Expect this resistance and plan for it. Decide in advance how you are going to deal with these thoughts and overcome them when they show up.
4. Let yourself be uncomfortable about it, and do it anyway.
There may not ever be the perfect time to get back on the bike. In fact, there probably won’t be! Maybe it’s a little too cold. Maybe your brain is offering up all of the excuses. Or, maybe you just don’t wanna!
If this is what is happening to you, this is totally normal. It happens to everyone. There is nothing wrong with you if you aren’t instantly excited about getting on the bike, or are discouraged by all of the steps.
A lot of times what we think we need is motivation, but what we really need is just a little discipline. Motivation is WANTING to do something. And you may just not WANT to go for a bike ride. That’s totally normal.
Discipline is knowing you don’t want to do something, but it’s good for you, so you are going to go ahead and do it anyway.
Acknowledge to yourself that you are having these thoughts, and tell yourself “I know that it seems like it’s going to be a lot of work to get my bike ready, but it’s all going to be worth it when I am in the habit of consistently moving my body.”
There is nothing like the feeling of that first ride of the spring, or that first really great ride when you have been off the bike for months, or even years. That freedom and that joy is legitimately unmatched.
When I had my first real ride on a road bike, after squeezing myself into too tight bike shorts and huffing and puffing up hills, I still managed to have a freaking amazing time because the actual joy of movement was that good.
I got myself some bike shorts that fit, and I started making plans to go out and get stronger, one ride at a time. And I promise you there is NOTHING special about me. I have always been bigger than a lot of women around me, I never thought that I could do something like this. And yet, here I was. And this can be YOU too.
5. Start super easy and small.
Do not, I repeat, do NOT make that first ride of the season, or that first ride in years, super long and hard.
Because it WILL SUCK. And when things suck? We don’t want to do them!!! We are human.
Instead, make it a short and easy ride. You know, the sort that when you get off the bike leaves you wanting more, and makes you can’t wait until your next ride. I don’t care if your ride is only five minutes, or up and down the road you live on.
Keep it short. Keep it as flat as possible. I actually love to do my first ride of the season from work because the roads around there are so much flatter than where I live. Which brings me to the next tip which is to…
6. Make a reasonable, doable plan.
When you are first starting out, make a reasonable, doable plan for fitting in your bike rides that allows for your life to happen.
It’s not reasonable to expect that you are going to do a two hour ride 5 times a week when you haven’t been riding at all.
Decide, though, how many times you would like to ride a week, whether the rides are going to be indoors or outdoors, and about how long/how many miles you would like each ride to be.
At the beginning of each week take a look at your calendar and see where those rides fit into your life. If you aren’t in the habit now of fitting your life around your bike rides, don’t expect that to suddenly change!
Also, if you skip a planned ride (and you will) don’t beat yourself up. That just feels bad and is discouraging. It would be one thing if it actually motivated you to get back on, but for most of us it just makes us feel crappy and we stop riding altogether.
If you are already someone who is in the habit of riding pretty regularly, and just took a break for the winter, you might want to consider working with a coach, or getting a *training plan. There are some awesome training plans out there, like the ones from my friend Kristen at Femme Cyclist. She is a certified USA cycling coach, and makes plans that are designed to fit into your life…not BE your life.
*Also, if you decide to purchase one of her pre-made training plans, you can use the code STACY50 and get 50% off, so that makes them VERY affordable!
7. Consider riding with someone, join a group, or get a coach.
If you are serious about getting back on the bike, a little accountability, whether paid or free, can go a LONG way.
For example, right now it is March in New England, and I signed up for my usual 50 mile Bikes Fight Cancer ride in June. I know that if I am going to be strong enough to do this ride I am going to have to train pretty hard (at least for me!) between now and then.
I find it so helpful and so motivating to be in groups of other like minded women, like the Biking Wellness Facebook Community, to help keep me on track and get on the bike!
So whether it’s posting in a group, riding and training with a friend, or finding a coach to help keep you focused on your goals, I strongly suggest finding a way to share this experience with someone.
Even if it’s something as simple as telling someone you know might check in with you from time to time what your goals are for riding your bike. That can go a long way to getting you on the bike.
8. Think of how good it will feel AFTER you ride.
I can’t wrap this up without talking about that post-ride glow. I know you know what I mean!
Whether you just went for a ride, or a hike, or even a quick walk, chances are you felt GOOD. You felt accomplished.
It’s a rare occasion when one finishes a bike ride and thinks, “well I wish I didn’t do THAT.”
There’s just nothing better than sitting back with a nice cold protein shake knowing that you did some awesome things with your body, and that you were responsible for making it happen.
A Final Note
Here’s the thing. I have DEFINITELY had people tell me that my energy is SO positive that I am almost unrelatable.
Trust me, I struggle with finding the discipline to get on the bike just as much as the next person. In fact, today before I even sat down to record this podcast I put my workout clothes on just so that I wouldn’t have any excuses when I finished.
We all can meet some resistance when it comes to getting back on the bike…whether it’s been months or even years.
I promise you, though, rediscovering that love and that joy of riding? There is literally NOTHING like it. Honestly, even when I ride inside on my Peloton, I just feel so GOOD about moving.
So, what are you waiting for? Grab your bike, get on, and enjoy the ride. It’s going to be amazing.
Ride on!
xoxo
Stacy
Don’t forget to check out my FREE Lose Weight Biking Quick Start Guide: www.sascy.com/guide
Also, hang out with me on Instagram!: https://www.instagram.com/sascycycling/
Finally, Join the Facebook Community: https://www.facebook.com/groups/bikingwellness
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