Bicycling Tips For Healthy Women’s Lifestyle: Top 31
Do you like to ride your bike for exercise? Are you a busy woman who’s constantly on the go, so you need to maximize your bicycling time and effectiveness? Well, you’re not alone. Many of us have a hard time getting the exercise we need with all of the other activities we have on our plate. However, there are several bicycling tips you can use to make sure that your seat time goes a long way.
Bicycling can be a fun and exciting way to exercise, and many people prefer it to running or going to a gym. For most of us, the biggest challenge is just getting on the bike, and after that you go on autopilot. I have put together a pretty lengthy list of bicycling tips that all women may find useful, from tactics for long rides, weight loss, and even enjoyment of the sport.
I hope you find some of these useful, and can apply them to your healthy lifestyle.
31 Bicycling Tips for Healthy Women’s Lifestyle
1) Get a good saddle
Among the bicycling tips, the first concern bicyclists should address is the comfort of their saddle. The chances are good that the saddle that comes with your bike won’t fit your body the way you need it to. Many riders go through a long process of trial and error to find a saddle that fits them well and adds to their overall riding comfort.
Women’s specific saddles are a must if you are serious about being comfortable on your bike. Don’t stop looking until you find a saddle that you absolutely love, because it’s worth it.
2) Wear cycling shorts without underwear
This may sound like odd in the bicycling tips, but it’s an important one. Cycling shorts are designed to be very functional in addition to being wind resistant. Don’t try to get by wearing your yoga pants, sweat shirts, or your gym outfit.
Cycling shorts will save you tons of pain and make biking more enjoyable. Inside your cycling shorts is a padded layer known as a chamois that adds to your comfort and eliminates any chafing from a long ride.
The shorts are designed to be most effective when they’re directly against your skin, so skip the underwear, which is another major cause of chafing.
3) Get a bike that’s fitted to you and designed for a woman
To avoid long term issues like back, neck, or shoulder pain and damage, you need to ride the right bike. Our center of gravity is carried lower than a man’s, so it makes sense that a woman’s bike should fit differently.
Many bike stores offer bike fits to make sure your riding position is correct, and if you love to bike you should definitely get one. Proper riding position is key to comfort, performance, and overall enjoyment.
4) Buy some cycling shoes
Having the right shoe for any activity is a definite advantage, and cycling is no different. Simply wearing your cross trainers when you ride is not a good idea, and can even lead to problems in your legs and hips over time.
Shoes that are designed for cycling feature solid soles which make a stable platform for your foot while pedaling. They also maximize your power transfer to the pedals, and you can still walk in them, too. Within the list of bicycling tips, it is an important one, and what girl doesn’t want a new pair of shoes anyway?
5) Get clip less pedals
Toe clips and plain pedals are for bicyclists who just want to get from point A to point B. We’re trying to maximize our riding, so you really should swap out your old pedals for some new clip less ones.
These pedals will hold your feet in the proper position, add to your power, and they’re pretty easy to use once you get used to them. Yes, you’ll probably fall over once or twice in the beginning, but after that you’ll never want to go back.
Coordinate your cycling shoe purchase with your new pedals, and buy them as a system. It may save you a little money.
6) Learn to fix a flat
Sooner or later, you’re going to be caught somewhere with a flat tire. For your own safety, you need to know how to fix your own bike. The first thing women riders need to learn is how to repair a flat tire, so they don’t end up stranded somewhere or in a dangerous situation.
Carry a spare inner tube, a patch kit, and small tire irons to seat the beads so you always have what you need to repair a tire. It’s also great to have these supplies to help others who may need it.
You can practice your tire changing skills in the comfort of your own home until you feel comfortable with it so you’re ready to fix a flat out on the road.
7) Adjust your brake levers
This is a maintenance issue among the bicycling tips list. In order to maintain maximum control of your bike, your brakes need to work seamlessly with your hands. You want to be able to reach your brake levers and use them easily, so proper adjustment is necessary.
Work with your local bike shop to make sure your levers are set up properly for your individual hands, or do it yourself if you have the knowledge. Properly adjusted brake levers will give you a better braking technique, improved confidence, and a more controlled, smoother ride.
This one is vital safety issue in the bicycling tips. Always wear a good quality helmet when you ride your bike. It protects the most vital organ in your body — your brain. When you shop for a helmet, don’t focus on price.
Just try to pick out a helmet that has plenty of adjustments so you can get a good fit, and lots of vents to supply air to keep you cool are good, too. A snug, comfortable, properly fitted helmet should be the first priority for any rider before getting on a bike.
9) Ride defensive in traffic
When riding in town or the city, women should always ride their bicycle with a defensive attitude. Always act as if drivers can’t see you, stay in your lane if you have one, obey all traffic laws, use your arm signals, and make eye contact with drivers if possible.
Remember, you’re extremely vulnerable when you’re on your bike, and cars can be deadly. Be aware and alert at all times.
10) Ride different terrains
An easy bicycling tip that will greatly improve your overall riding skill is to ride on different surfaces, or terrains. Even if you ride a road bike, taking a few detours to ride over grass, dirt, or gravel can teach you how your bike reacts to these different surfaces. That way, when you encounter them out of necessity, you’ll be ready.
11) Pedaling technique
Instead of picturing your legs as pistons pumping up and down, visualize your feet moving in circles. This will improve your power output throughout each pedal stroke and make your pedaling more efficient.
At the bottom of your stroke, act like you’re wiping your feet on a welcome mat to help you carry power past the bottom of the stroke. Good pedaling technique will maximize your riding efficiency and the benefit of the exercise.
12) Practice your downhill
Proper form riding downhill is important for your personal safety. You need to keep your weight back, over the rear wheel for the most control. At the same time, you should keep your eyes focused out ahead of you, not right in front of your wheel.
This allows your mind time to plan ahead and avoid any obstacles you might encounter. To control your speed on downhill, apply both brakes evenly. Don’t apply your brakes hard, especially the front one or you’ll end up over the bars.
13) Turn technique
There are several different things to keep in mind when making a turn. Start with pedal position. The pedal on the inside of the turn should be up, and the outside one down so you never scrape your foot when turning.
When turning, always lean the bike while keeping your body position straight. To do this, apply pressure to the handlebars in the direction you want the bike to turn. Good turns take practice, but you’ll get the hang of it in no time!
14) Eyes ahead
This bicycling tip is a great one to remember at all times, especially in turns. In general, your bike will end up going exactly where your eyes are looking. That makes perfect sense, but it’s not always obvious to beginners.
While you are riding, concentrate on keeping your gaze out in front of you, not directly in front of your wheel. This gives you much more time to react to obstacles or traffic that you don’t expect, and you can also plan maneuvers such as turns or stops ahead of time. With practice, this will become second nature.
15) Practice braking
Aside from steering, brakes are the most important way that we control our bicycles. For maximum control and safety, all women should practice using their brakes. Practice slow, controlled stops and sudden emergency stops so you can experience how your bike and body react.
Slamming on your rear brake will result in a skid, while doing the same with your front brake will launch you over the bars. The best way to brake is to add firm pressure to both brakes until you reach a stop.
16) Learn how to shift
One of the most difficult skills to master on a bicycle is proper shifting. It can be so confusing, that many people simply find a good all-around gear for them and don’t bother using all of the other gears that they have available.
The large gears on your cranks are used to make large changes in your gearing, while the many rear gears allow you to fine-tune your gearing to the specific situation. Practice shifting in different situations and on different terrain until it becomes second-nature.
17) Learn when to shift
In addition to the act of shifting, we all need to know when to shift. If you see a hill up ahead, you want to select the appropriate gearing just as you reach the bottom of the hill. If you time it too late, shifting down becomes difficult.
After a good downhill, it might be nice to go up another gear or two so you can really fly. When to shift isn’t always obvious, but this is another skill that you will develop with experience. The gears are on your bike for a reason, so you should learn to master how to use them.
18) Play with tire pressures
Most women don’t want to take the time to check the air pressure in their tires. What usually ends up happening is they run whatever pressure the shop puts in, and leave it. Many don’t even notice when their tires are low.
Not us we’ve already learned how to fix a flat, so maintaining proper air pressure is a breeze. Start out with your tires at maximum pressure, and then let a little out at a time until you get a ride you like that’s firm, but smooth.
19) Fuel up
As you ride your bike, your body is burning an incredible amount of energy. To keep it going, you need to replace the calories you burn. Make sure you bring along some energy bars or gel on those long rides so you can keep on going.
The rule of thumb to use is 200 calories every hour of hard bicycle riding, so you can figure out how much energy you need to bring with you based upon your planned ride.
20) Be Visible
We’ve already discussed riding defensively and acting as if cars can’t see you. That doesn’t mean that you should wear clothes that make you invisible. Dark colors on overcast days are a big no-no.
However, in rainy season or dark weather, wearing bright neon cloth may help drivers to spot you. Reflective stripes are also good for riding at night. It’s not a style issue, it’s a safety one. Plus, being visible makes conditions safer for you and for them.
21) Eat your beets
Recent studies show that beets are an ideal food source for endurance athletes. They have a high nitrate content which helps with blood pressure and oxygen absorption. Eat plenty of beets to fuel up your body. Following the bicycling tips related to the food habit is always very important. This is an important point in the cycling tips for long rides.
22) Take care of your skin
This bicycling tip is one that many women forget about. Riding outside is hard on your skin due to the sun, wind, and moisture. Wear a good lotion year round with a good sun block to prevent skin damage and premature aging.
23) Look back
It is another safety bicycling tips. When riding in the city, it’s important that you know it’s safe to make a turn before you do it. Use mirrors or simply look back before you turn to make absolutely sure the coast is clear. Use your signals, look back, and execute.
24) Rain ready
Anyone who rides regularly, especially commuters, are always prepared for the rain. You should be too. Watch the forecast closely, and then get a jacket, booties, gloves, and fenders to keep your chest and backside free from muddy stripes.
25) Stay positive
Research shows that the human body can do much better when the mind thinks positively. Don’t dwell on what goes wrong during your ride, but what are right, beautiful sights, and how lucky you are to be able to ride at all. Your attitude directly affects your performance.
26) Be friendly
This is a good cycling tips for beginners. At first, you may be intimidated by other cyclists when you encounter them. You automatically think that everyone is more experienced than you, but that’s probably not true.
Cyclists stick together, and are always there to help each other out. Be friendly, and you might make some friendships that last a lifetime.
27) Prepare for cold
There’s no need to prove how tough you are when riding in the cold. Get the appropriate clothing, and you’ll be riding in style! Get a good beanie that fits under your helmet, some leg warmers, long sleeves, and maybe a vest or light jacket. Top everything off with a quality pair of gloves, and riding in the cold will be no problem.
After each ride, thoroughly cleanse your genital area. Get out of those wet shorts and get them in the wash. Always use a clean pair of biking shorts to avoid feminine hygiene issues.
29) Learn all you can
Whether it’s reading online blogs or articles, hanging out at the bike shop, or just talking with others, learn as much as you can about the sport. You should know everything there is to know about your bike, including the lingo.
Research different parts on your bike, and upgrade the ones you don’t like. Knowledge breeds confidence and power. This is a common sense, but I have enlisted in the bicycling tips.
30) Help other women
In bicycling as in life, women need to be there for each other. Go out of your way to assist new riders, or women who don’t know as much as you do. Don’t lecture them and be patient, because you were new once, too! Every moment can be a teaching moment, and we can help others enjoy the sport as much as we do. This is something focused on social affairs in the list of bicycling tips.
You’ve probably been wondering where the heck this one was. Among the bicycling tips, this is so important I decided to put it last. Hydrate, hydrate, and then hydrate. You all know the drill, and how important water is to your overall body function. Bring enough water, learn to gulp down plenty, and don’t run out.
In a sport that includes a mechanical device and physical prowess, we women are often overlooked. Despite this, many of us love to get on our bike and ride. For women and beginning cyclists, there are many little things that we just don’t know at first, so I created this list of bicycling tips to help out everyone.
Always remember to ride defensively, wear the right clothes for the conditions, and fuel up and hydrate as required. To maximize your enjoyment of the sport of cycling, stay positive, be friendly, follow the bicycling tips and help others. Good luck with your cycling experience.