All Your Beginner Cycling Questions—Answered
If you’re thinking about getting into road cycling, you probably have a lot of questions—and you might not even know some important questions to ask. Yes, the internet offers a wealth of information, but online forums aren’t exactly known for their friendliness or objectivity.
So we talked to experts to address all the beginner cycling questions you’re likely to have as a newbie, including no judgment whatsoever. Read on to find out everything you wanted to know about all things cycling, from bike snacks to gear and more.
1. Why is everyone using clipless pedals (and do I need them)?
Designed to transfer power more efficiently from your muscles to your pedals, clipless pedals attach to a cleat on the bottom of your shoe, allowing you to ride faster without exerting more effort as you can both push down and pull up on the pedals, and smooth out your pedal stroke for more efficiency. While most road cyclists use them, they’re certainly not necessary, especially if you’re still getting comfortable with the skills of cycling, like bike handling or shifting.
“A beginner does not, by any means, need to use clipless pedals,” says USAC-certified coach Jennifer Sharp. “But if you notice your foot coming off the pedals, you might want to consider going clipless because they basically suction your feet to the pedals, which smooths out your pedal stroke,” she says.
When you’re interested in generating more power (and speed), clipless pedals can help you get there. When you’re learning to use them, start out on a soft surface—a grassy park is great—and try pedaling with one foot clipped in and one foot free, suggests certified British Cycling Coach and certified personal trainer, Elle Linton.
2. Do I need to wear cycling clothes?
“Not at all. Just get on your bike,” says Sharp. While you’re probably used to seeing road cyclists rock skin-tight Lycra, there’s no law saying you need to do the same.
The idea that you have to wear specific clothes to be a “real” cyclist is a myth, says Linton. “It’s partly a cultural thing; gravel and mountain cyclists tend to wear more baggy clothing. But it comes down to comfort, so wear what works for you,” she says.
There are a few reasons why cyclists gravitate toward specific materials: Because they fit tightly, you don’t have to worry about anything getting snagged in your drivetrain, says Sharp. Tight-fitting shorts and jerseys are also more aerodynamic and the sweat-wicking properties of performance gear help to keep you cool in hot weather and warm in cooler temperatures, says Linton. Plus, they can help you avoid chafing.
Padded shorts, in particular, can make riding in the saddle more comfortable, so they are worth the investment if you’re spending more time on your bike.
3. Do I really need a professional bike fit?
If you’re not experiencing any aches, pains, or niggles, you can probably get away with leaving your bike fit alone, or scheduling a shorter, less extensive (and more budget-friendly) fit, especially if you’re not looking for optimum performance or logging many miles, says Linton.
That said, a professional bike fit is a key investment in your health and durability as a cyclist. And if you are feeling discomfort—say, back pain, knee pain, or hand numbness, for example—it’s a good idea to see a professional fitter.
“It is the best money you’ll spend on a bike hands down,” says Sharp. “Every bike comes standard, but every body doesn’t. The bike should be built to fit you rather than the other way around,” she explains.
A well-fitting bike prevents injury, which is a relatively big risk, considering the repetitive nature of the sport. Minor discomfort can easily become problematic when you’re cranking out 30,000 pedal strokes per hour for hours at a time, says Sharp. “And preventing issues before they start will save you money on physical therapy,” she adds.
4. What do I need to do to keep my bike running smoothly?
At a minimum, make sure to inflate your tires to the right pressure before every ride. You can do this with a floor pump, which is something every bike owner should own. If you’re running tubeless tires, you’ll also need to add sealant periodically, says Linton.
You should also clean and lubricate your chain periodically. Just how often you need to lube your chain depends on the climate, conditions, and how many miles you’re logging. But if you’re hearing a squeaking noise coming from your drivetrain, it’s probably time to lube your chain, says Sharp.
While your bike doesn’t need to be pristine, it’s also a good idea to keep it clean. “You don’t want the dirt and grit getting into your components because that will interfere with how smoothly they function,” says Linton.
5. Do I need to buy a road bike if I already have a hybrid?
You might want to replace your hybrid with a road bike when you want to focus on performance or hang with the group ride a bit more easily. (Plus, some group rides require that you’re on a road bike, says Linton.) Road bike geometry puts you in a lower and more aerodynamic position, which makes you more efficient, says Sharp. That also means road bikes handle differently, so it may take some time to adjust if you do make the switch.
“But for a beginner, it’s personal preference,” says Sharp, who was happy riding her hybrid for over a year before she bought a road bike. If you’re not quite ready to buy a road bike, Linton suggests putting narrower tires on your hybrid as an in-between measure.
6. What should I bring on a ride?
Don’t leave home without everything you need when (not if) you get a flat tire. That includes a tire lever (or two), a frame pump or a CO2 cartridge, and a spare tube if you run clinchers, or plugs and sealant if you run tubeless tires.
It’s not a bad idea to bring a multitool so you can loosen or tighten bike parts on the go, too, says Linton. “I’ve been on a ride where a pedal came off or where I couldn’t unclip [because the pedal tension was too high],” says Linton, who was grateful she was carrying the necessary tools to get her back on the bike. She also recommends putting a quick link chain tool in your emergency kit in case you break a chain on the road.
7. Do I need bike lights?
In short: Yes. “Don’t leave home without them,” says Sharp. “The more visible you are, the safer you are.” Even running your bike lights during the day can make you stand out to drivers.
Not only that, but it’s a good idea to make sure you can be seen and that your path is visible should you get lost or stuck and find yourself unexpectedly heading home after sundown. If you’re riding at night, “it’s non-negotiable,” Sharp says.
8. Why does everyone seem to be wearing fingerless gloves?
While they can earn you style points, the main reason to wear fingerless gloves is comfort, says Linton. They offer padding for the heel of your hands without limiting your dexterity, which you need to manipulate your bike computer, adjust your sunglasses, or open an energy bar or gel.
They also come in handy for helping you maintain a solid grip on the handlebars when your palms are sweaty while providing good sun protection, says Sharp.
While fingerless gloves might be a must-have for some cyclists, others prefer to ride without them and may even find them uncomfortable, so just know they’re not a necessity.
9. Do I need to bring water on every ride?
In a word, yes. If your ride is more than 30 minutes, bring a bottle, whether you think you’ll need a drink or not, says Sharp. “You can stop to take a sip or take the opportunity to practice your bike handling skills if you’d rather drink while pedaling,” she says.
Depending on the temperature and your workout intensity, you may need calories and/or electrolytes, but definitely plan on putting some electrolytes in your bottle if you’re riding for more than an hour, says Sharp. “Even just a little salt in your water can be helpful, especially if it’s really hot out,” she says.
10. What should I eat during a ride?
There’s only one way to find out what you should eat during a ride: trial and error. “It’s really personal preference,” says Linton. While some cyclists prefer products designed specifically for sports nutrition, including gels and chews, you might prefer “real food” like a bagel, she says.
If you’re overwhelmed by all the options, Sharp suggests starting with a banana. “It’s a great to-go snack. It’s already in a package so you can just stick it in your pocket and ride,” she says.
Generally, it’s best to shy away from high-fiber foods and to focus on high-carbohydrate foods. And if you’re having trouble finding something that agrees with you, you can experiment with making your own snacks from scratch, says Sharp.
11. Can I ride my road bike on a dirt or gravel surface?
Whether you’ll enjoy riding your road bike on off-road surfaces (and whether you can do it safely) depends on how adventurous you are and how confident you are with your bike-handling skills.
But if you want to try it, there’s no reason not to. Sharp suggests letting a little air out of your tires and potentially following a friend’s line. If you’re going to make a habit of taking your road bike on rough surfaces, Linton suggests swapping out your tires for wider, textured tires if your frame can accommodate it.
12. Will I eventually get used to the discomfort of a saddle?
Yes and no. It’s normal to feel some discomfort in the saddle at first, but if it persists beyond a few weeks of consistent riding, it’s time to change something, says Linton. If you’re not already wearing them, invest in a pair of padded shorts (and ditch the underwear). If the first pair doesn’t work you may need to try a different style, says Sharp.
If new shorts don’t solve the problem, it’s worth having a professional adjust your bike fit and potentially swap out your saddle, says Linton. Saddles come in all shapes and sizes, and many bike shops have a system that will fit you to the right one, so it’s worth checking out if you do continue to experience bike seat pain.
13. How can I tell if my helmet fits properly?
For starters, you should be able to fit two fingers (but not more) between your chin and the strap. “You want a little room so it can move a bit should you have an impact,” says Sharp. Your helmet should also sit comfortably on top of your head, not off to one side or toward the back of your head, she says.
Another way to tell if your helmet fits well: Strap it on and lean forward. If it stays put, you’re in good shape, says Linton. If it doesn’t, try adjusting the overall fit with the dial in the back or swap to a different helmet size.
14. What’s the best way to train as a new rider?
If you’ve consulted the internet to figure out how to train as a beginner cyclist, you might feel like you’re drinking from a firehose. “It could be tempting to focus on your heart rate and other performance-related metrics, but for now, focus on having fun just going somewhere on your own two legs,” says Sharp.
She suggests starting with running an errand on your bike or exploring a quiet road you’ve been curious about. “If you’re into houses, ride around and notice what colors the houses are painted. If you’re into landscaping, check out the yards as you ride by,” she says. But whatever you do, keep it simple and enjoy it.
If you’re looking to go a little longer on your rides, which will help kick up your fitness and take your riding to the next level, plan out your route ahead of time. Strava and Ride with GPS are great apps for searching for routes in your area, as you can see popular segments and heatmaps of roads or trails other cyclists frequently ride. (You’ll just need a GPS-enabled cycling computer or phone mount to see the route as you ride.)
You can also ask at your local bike shop for popular routes. If you want to know exactly what you’re in for, drive the route first to make sure you’ll feel comfortable on your bike.
15. What can I do to ride safely in traffic?
The unfortunate truth is, staying safe as a road cyclist isn’t totally in your control when you’re sharing the streets with cars, SUVs, and trucks. That said, there are actions you can take to optimize your safety.
“Road safety could be a whole article by itself,” says Linton, who advises new cyclists to research the rules of the road, which vary, depending on where you live. She also suggests maintaining your position and keeping some distance between your bike and the gutter. Otherwise, “should you need to move for any reason, you won’t have the space to,” Linton adds.
You can also arrange a lesson with a coach, attend a skills session or clinic with a local club, or simply ride with a cycling group or club where you can learn from more experienced cyclists, says Linton.
It’s also a good idea to ride defensively, says Sharp. In other words, “ride as if drivers can’t see you.” That means wearing bright colors (including neon), and perhaps more importantly, double and even triple checking traffic coming from behind, signaling when you’re making a turn, riding in a predictable manner, and staying to the right of the road.
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