Cycling: Everything you need to know to get started

Cycling is a versatile and popular sport that is practiced at various levels, both recreationally and professionally. Whether as a hobby, fitness program, or competitive sport, cycling offers numerous physical and mental benefits. In this post, we take a closer look at the different disciplines, health benefits, and how to get into cycling.

Disciplines in cycling

Cycling includes several disciplines, each with its own techniques, requirements and equipment:

1. Road cycling :

•This is the most well-known form of cycling, where athletes race on paved roads. Some of the most famous races include the Tour de France and the Giro d'Italia . Road racing can be both stage races and one-day races.

2. Mountain biking :

•Mountain bikers ride on uneven terrain, through forests, over hills and mountains. This discipline requires not only endurance but also technical skills to overcome obstacles safely. Typical competitions are cross-country races and downhill events .

3. Track cycling :

•In track cycling, athletes compete against each other on special cycling tracks called velodromes. There are different types of track races, including sprint , pursuit and keirin .

4. Cyclocross :

•A combination of road cycling and mountain biking, cyclocross races are raced over mixed terrain, including mud, sand and grass, and often require riders to dismount from their bikes and negotiate obstacles on foot.

5. BMX- :

•BMX racing takes place on special courses with jumps and obstacles. It requires quick reactions, skill and explosive power. BMX freestyle includes tricks and stunts on ramps and in skate parks.

Health benefits of cycling

Cycling is not only an exciting activity, but also offers numerous health benefits:

1. Cardiovascular health :

•Regular cycling strengthens the cardiovascular system, improves blood circulation and reduces the risk of heart disease. It is an excellent workout for the heart and lungs.

2. Strengthening the muscles :

•Cycling primarily works the leg muscles , calves , thighs and gluteal muscles . Uphill or off-road cycling also activates the core area and arm muscles .

3. Weight management :

•Cycling is an effective way to burn calories and regulate body weight. One hour of intense cycling can burn up to 500 calories or more, depending on the intensity and terrain.

4. Joint-friendly training :

•Compared to sports such as running, cycling is gentler on the joints as it is less impact-intensive. It is therefore also suitable for people with joint problems or who are overweight.

5. Mental health :

•Cycling not only improves physical fitness, but also mental health . It reduces stress, improves mood and helps clear the head. Riding in nature in particular has a calming effect.

Getting started in cycling

If you want to get into cycling, you can start with simple steps:

1. Choose the right bike :

•Choosing the right bike is crucial. A road bike is ideal for long, smooth rides, while a mountain bike is better suited to rough terrain and trails. Those who prefer more versatility can opt for a gravel bike , which works well on both roads and off-road.

2. Protective equipment :

•Safety is crucial in cycling. A well-fitting helmet is essential, as is appropriate clothing that protects the body in all weather conditions. Cycling gloves, knee pads and illuminated clothing can also be useful depending on the terrain.

3. Create a training plan :

•Whether you're training for pleasure or competitively, a structured training plan can help you build endurance and improve your performance. Start with shorter distances and gradually increase the intensity and length of your rides.

4. Group trips and events :

•Those who appreciate the social aspect of cycling can join local cycling groups . Group rides and cycling events are motivating and offer the opportunity to exchange ideas and learn from others.

Conclusion

Cycling is a diverse and accessible sport that offers something for everyone - whether you're a recreational rider, a serious amateur athlete or a professional. With the right equipment, a good training plan and regular practice, you can not only improve your fitness, but also experience the joy of riding. Whether on the road, off-road or on the track - cycling is a great way to stay active and healthy.