Cycling is a great activity that not only provides enjoyment and adventure but also comes with a multitude of mental and physical benefits for frequent riders. It’s a simple and convenient way to get your daily dose of exercise and research has shown that regular cycling can help with weight loss, increased strength, lower cholesterol levels and also protection against a wide range of diseases, such as stroke and heart attack. Exercise is also known to improve mood and reduce stress and anxiety.
One study conducted by researchers at the University of Glasgow reveals that cyclists have a 47% reduced risk of early death and a 51% lower risk of dying from cancer. So, if you want to stay healthy and active, hopping on a bike every now and then is definitely a great idea. But for that, you need to know how to ride a bike.
It’s never too late to get started
Cycling is becoming increasingly popular as more people discover the perks of using bikes as a mainstream means of transport. The rise of electric bikes in recent years has also contributed to the phenomenon, with refurbished e-bike specialists like Upway making them more accessible to a wider audience.
Usually, riding a bike is an ability that most people learn in early childhood. Learning to ride a bike as a child is often easier because children’s brains have greater neuroplasticity, allowing them to pick up new skills with greater ease.
Besides, children are generally less aware of risks and hazards and therefore less likely to feel scared or anxious when trying new things. This also makes them more willing to explore new activities and situations.
But not everyone was lucky enough to roam around the neighbourhood on a bicycle as a kid. So, if you’ve reached adult age and haven’t learned how to ride a bike, you might find it a bit more difficult to muster the motivation and confidence to pass this threshold now, especially if you’ve developed a visceral fear of cycling.
Age, bad experiences from the past, lack of skills, loss of control, and the fear of falling and hurting yourself or being judged by other people are some of the things that can make you afraid of riding bikes.
You may also think that you’ve missed your opportunity and it’s too late for you to learn now since you didn’t do it at the right time. But the truth is that the right time is anytime.
Regardless of what’s been holding you back, you can conquer your cycling fear at any age so you can finally join the crowds of happy cyclists and experience the joy and freedom of travelling on two wheels.
Choose a bike
The first thing you need if you want to start cycling is obviously a bike. As you’ll come to find out when browsing the market, there’s a wide variety of bike types and models you can choose from, which can be a little intimidating if you don’t know much about bicycles.
As a novice, your focus should fall on safety and sturdiness when selecting your future bike. Make sure you choose the correct size so you can feel comfortable and in control when riding, and don’t forget about safety gear like helmet, gloves, and elbow and forearm guards. If you want to make things easier for yourself, you can start on an electric bicycle instead of a regular mechanical bike. The pedal assist feature makes e-bikes beginner-friendly, as they require less physical effort and allow you to gradually build your cycling skills.
Learn the basics
Cycling is a purely practical endeavour, but it’s a good idea to start with some basic concepts before you try to put your two wheels into motion. There are plenty of cycling guides online that cover elementary principles such as how to maintain your balance, use the brakes, steer, turn, shift gears, and so on. You can also watch tutorial videos that show you how you can put the theory into practice, so feel free to check them out.
On top of that, make sure to learn the rules of the road. Becoming more knowledgeable about what riding a bike implies will help you build up your confidence and put some of your fears and concerns to rest.
Start small
Next, you need to find a quiet place, without traffic or onlookers, where you can practice safely. It’s important to get in the right mindset before you start, so if you’re feeling anxious and tense, try some simple relaxation techniques such as deep breathing, mindfulness, or visualization to calm your nerves.
The best way to overcome your fears is to start small and face them little by little. Don’t push yourself too hard or try to rush the process. Be patient and learn at a pace that is comfortable for you. After all, you’re not looking to compete in the Tour de France but to learn something that’s going to provide you with numerous benefits in the long run.
You should also set realistic expectations to reduce the pressure you might feel and avoid disappointment. When you set goals that are achievable, you gain more courage and confidence and are more likely to stay motivated.
Seek support
Sometimes, it’s easier to face your fears when you have someone by your side to support you and tell you what you need to do. That someone can be a friend who’s willing to help you out or a professional instructor who has experience working with fearful beginners and knows how to guide them. You can also find the support you require at online cycling communities, where you can connect with both versed and beginner cyclists.
Last but not least, you need to practice if you want to get rid of your fears and become more confident. The more you practice, the more reassured and relaxed you’re going to feel, and one day, you’ll be out cruising on your bike without a care in the world.