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1. Introduction


We all have to start somewhere, it always starts from 0 and then you decided how far you want to go.

Check Damian’s 10 years challenge below. The right picture was taken in 2009 and left one in 2017 can you see few differences? :).

Here in Cyklopedia we are not only helping people who race and are very much into cycling, but our main goal is also to help anyone to become a better cyclist. This article is especially those who just starting a journey with cycling.

This guide “Cycling for beginners” will help you to start in the right way and show you how to avoid common mistakes.

Cycling for beginners

2. Cycling for Beginners, What Do You Need?


2.1 Bike


You definitely need a bike to start Cycling, there is a lot of different brand and bikes starts from few hundreds $ and ending on $13k – $14k. We would recommend a first bike around $1000 – $2000, why?

Cheapest bikes are cheap for a reason, they don’t feel as good as expensive ones, but it is your first bike and you are getting into cycling don’t buy $5000 bike if you won’t ride it in few months.

2.2 Bike fitting


Most people skip this part, but we would strongly recommend doing it. It can really save your knees and back, it is worth of spending $100 – $300 to really feel good on your bike and be able to ride longer.

2.3 Clothes


Same like with bike there are many options out there and yes most expensive ones will feel better and do a better job in terms of “breathing” and comfort. Remember that you wear “nothing” under cycling bibs! They are designed to avoid rubbing and give you more comfort.

Basic set to be ready for most conditions out there:

  • Jersey
  • Bibs
  • Socks
  • Leg warmers
  • Arm warmers
  • Warm jacket
  • Rain jacket
  • Warm cap
  • Warm gloves

2.4 Helmet


Never ever ride without a helmet! Unfortunately, it is very easy to crash on the bike and yes helmet really can save your life! Every bike shop offers a lot of helmets they will fit you in the right one and make sure you look good in it.

2.5 Shoes


There are special shoes for cycling which you can clip into pedals. They will help you in keeping the right position of the feet and let you generate more power.

2.6 Sunglasses


They are not just for aesthetic reasons, they really help with blocking UV rays and most importantly protecting your eyes from anything like little flies. It is extremely important especially at high speeds or group rides.

2.7 Contact Lenses


If you wear glasses every day, it is a good option to get contact lenses and wear sunglasses for your rides. We recommend to consult it with your eye doctors before getting any contact lenses online.

2.8 Bike Computer


Everyone like to know how fast is he/she ridding or how many miles did this morning. 2 the best option on the market now are Garmin and Wahoo, not the cheapest but definitely they have everything you need like heart rate monitor, power or even maps.

2.9 Lights


Another small thing which can increase your safety on the road, we don’t have any chance with cars! Many brands recommend backlight even during the day.

2.10 Cycling Apps


Strava is the best app to track your (and your friends) activities, for tracking your fitness we recommend TrainingPeaks.

3. Training Plan


You got everything you need to start riding your bike, be safe out there and track your activities.

Next step is to have some structure around your workouts and avoid burnout.

Don’t ride every day, even professional cyclists are not riding 7 days a week. Periodize your training, don’t always do the same amount of miles with same intensity. It will limit your abilities to grow. Periodization will keep monotony away and give you more training signals which will help you to develop different energetic systems and burn more calories.

Think long term, don’t try to get quick results or do HIIT workouts just to get really tired and exhausted.

Set Up long term goals 1,2 or even 5 years.

Use small steps technique to achieve your goals.

Don’t starve yourself if you work out more, you should eat the right amount of calories to keep yourself full of energy. Check carb cycling diet to learn more about what and when to eat.

Check our 22 workouts PDF to find ideas for your next activity.

4. What to Avoid?


  • Cheap equipment
  • Riding without a helmet!
  • Working out too hard
  • Working out every day
  • Decreasing consumed calories
  • Monotony, use periodization
  • Looking for quick results

Leave a comment below if you have any questions.



How far should I cycle as a beginner?

We recommend with starting from 30 minutes, 3-4 times a week. Steadily increasing time over the weeks as well as intensity. Remember to don’t rush and think about long term goals. Check our ultimate guide to Cycling for Beginners.

Coach Damian

Damian is a head coach and founder of Cyklopedia, which was created with one goal to help everyone be faster cyclists by structured training plans, healthy recipes, and nutrition plans. Damian is racing and coaching for over 10 years, working with athletes all around the world.

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