Routine Cycling Training - The Only Way to See Results!

Routine cycling training is the first and foremost way to be successful at cycling. A cycling workout optimizes the body's personal strengths and works on the weaknesses to improve over all performance. Training helps build the endurance needed for cycling. To stay physically fit and keep injuries to a minimum, a routine training program is a necessity.
Healthy eating habits will improve the body's physical condition as well. The most important meal of the day, just like we have always been told, is still breakfast. Healthy choices such as cereal and fruit are essential. Normally, eating breakfast will cut down on the amount eaten the rest of the day. Vitamins C and vitamin E is reported to help the body replenish itself and aid in the healing of injuries.

Another factor not to be left out is the importance of sleep. To exert huge amounts of energy the body has to be well rested. We have all heard for years that a person needs eight hours of sleep each night. Research has since shown that a person needs close to nine hours of sleep each night. Roughly, the last few hours of sleep is when the mind goes into a deep REM sleep, which is the kind of sleep that restores the mind for the next day. Sufficient sleep is necessary to maintain the highest level of alertness. Cycling is a healthy and exhilarating sport. However, like all sports there are potential dangers. Your mind and body needs to be in top shape to avoid accidents and injuries.
Along with routine cycling workout before every cycling occasion, it is helpful to do warm ups first. No one should start a cycling session without first doing stretches. The muscles need to be limbered up making a muscle strain less likely. Calisthenics, jumping jacks, or any other kind of heart thumping exercise needs to be done to get the blood moving. After the cycling event, it is important to do light exercises or stretches to allow the muscles a slow cool down period.
Part of a cycling program is keeping up with the safety issues and advances connected to the sport. Always know how the law relates to cycling. Keep informed of new safety measures made by manufacturers of cycling equipment.
Cycling is a sport that demands a lot from the mind and body, but cycling will also give a lot in return. To thoroughly enjoy the sport a person needs to be in good shape, both mentally and physically. If a person is in good physical shape, there is no better sport to keep a person that way than cycling. Even those not yet in top shape can start slowly. With a good dedicated cycling program, good eating habits, and plenty of quality sleep, a normal healthy person can achieve top physical condition.

by Julian Hooks

Cycling Training for Boosting Endurance

 

One of the most common cycling training program for improving your cycling endurance is riding over long distances periodically and systematically. This cycling training program is aimed at building your muscles strength and and improving your cardiovascular system so that you will have good oxygen uptake, body recovery and to build up your leg muscles strength. In this article, you will learn about a cycling training plan that will help you to boost your cycling endurance.
I have broken down this cycling training program into 5 steps for easier understanding. Here are the 5 steps;

1. Determine your target distance.
If your reason for training is so as to compete in a long distance cycling race, then your target distance is the distance of your race. So whatever your reason, determine an average distance of how far you would like to ride.

2.Select a route that is almost similar to your cycling route.
If the route you are training for is hilly at some parts and flat in other areas, then you should look for similar routes and train in such routes. This will help you to adapt easily when you go and ride in that specific cycling route.

3. Ride a 1/3 or 1/2 of the distance.
To begin your training, start by riding a proportion of your total target distance. This means that you should ride for example, 1/2 or 1/3 of the total distance you are targeting. You should do this so as to build up your cycling endurance easily. Ride over this distance at a constant pace, not necessarily at a high speed, but at a speed you can maintain consistently.

4. Repeat this cycling training program weekly.
You should then repeat this cycling exercise weekly. As you repeat this cycling exercise, you should aim to increase the distance you cover each week by a small margin, as you build up to your target distance.This can be done by increasing the distance by, for example, 5% your target distance each week.
5. Reduce your cycling distance and intensity periodically.

After every 4 - 5 weeks of training, reduce the distance and intensity you ride so that you can be avoid burnout and to let your body recover.
One thing you should never forget is that, you should never over do any cycling workout. If you feel a cycling workout is too strenuous, just reduce its intensity, by for example reducing the distance covered or interval time. Always make sure that you are comfortable with whichever cycling training program you undertake.

 

Article Source: http://EzineArticles.com/?expert=Dennis_Mwangi

Cycling For Fitness - Speed Training Drills

Training to ride your bike fast will not only increase your cycling pleasure and improve your overall skills; it will also increase your general fitness level. Cycling for fitness should include speed training in your training plans. Don't start speed training until you have built a good fitness level. Look at your fitness like a pyramid. The broader the base the greater peaks you will reach.
Here are a few drills to increase your speed training.

Sprints
Incorporate sprints into your training rides. While you are out riding pick a spot, a lamp post or tree or parked car as your sprint target. Begin accelerating towards it and change up the gears, build some speed up, get off your seat and cycle as hard as you can, give everything you have and get the bike going as fast as you can.
When you reach the spot you have chosen ease off, go down the gears and slow down. Resume your normal cycling speed and allow yourself to recover, if you need to go slower then do so. It's important you recover. Once you have recovered repeat the exercise. Do this a number of times during your cycle training.

Jumps
Jumps are similar to sprint training but are shorter. The shortness of the jump sprints are compensated for by more frequency. To perform this exercise just change up to higher gears and sprint for a number of peddle rotations, for example, do it for twenty rotations, during this time get out of your seat and cycle hard. Once you reach your allotted rotations slow down and recover for two or three minutes, continue your normal riding speed, and then repeat the exercise.
Do this five or six times throughout your ride. Increasing the number of times as you get fitter.

Spinning/Cadence Training
This is all about peddling fast at low gears. The idea is to peddle fast at 100 rotations a minute. If you are new to cycling it's difficult to get used to this at first, but this is good training to keep your legs flexible.
The secret to increasing your cycle fitness levels is to vary your rides. You should always begin with by improving your base fitness levels then increase your fitness by varying the tempo of your rides. Cycle speed training is an essential part of improving your fitness levels.

 

Article by: Paul Merry

Cycling Tips And Tricks

Do you love cycling? If you do, then congratulations. Cycling is both a fun and effective workout that gives you a ton of energy, but there are a few musts when it comes to cycling. It does not matter if you are an expert or a beginner, a cyclist should remember these few tips.

Before you start your cycling expedition, make sure you have the proper equipment. A sturdy road/mountain bike, the proper clothing, extra chains, few bolts, screws, and bottled water are all essential. It is important to be prepared before and during your cycling routine.

10-15 minute warm up is recommended before you cycle at top speed or for long distances. A warm up helps stretch out the leg and arm muscles, and it helps to avoid cramping. Warm-ups are important in any type of active exercise and cycling is no different.

For beginners and people who have not ridden their bicycle in a while, it is important to cycle in intervals. Cycling intervals refer to the speed and power you use during a bike ride. Interchanging between a few minutes of full speed and a few minutes of light cycling will help prep you for a more prolonged and strenuous cycling workout.

To become more physically equipped with cycling, try some strength training workouts. Tone and strengthen your core and leg muscles to add some power during your bike rides. Try adding resistance by going uphill. Extra inclination really makes you work out your leg muscles to their fullest power.

A healthy cycling routine is a combination of aerobic exercise with a nutritious lifestyle. For example, including a lot of protein in your diet helps build muscle for more power and endurance. Being healthy by eating fruits, vegetables, and avoiding fatty products is very important. Since cycling is the perfect aerobic exercise for losing and maintaining your weight, it will not do you any good to eat unhealthily.

The benefits of cycling are incredible. It lowers the risk of heart disease, diabetes, keeps you in shape, and prolongs your life expectancy. If you are able to combine a great cycling program with a healthy lifestyle and avoid dangerous habits of drinking and smoking, then you will be cycling well in to your 80's.

Everything also depends on how you set up your training program. Cycling is beneficial only when it is done the right and safe way. A good cycling program is one that makes an improvement in your life. A bad one can be a safety hazard to your health.

Cycling is fun and exciting for all ages because it is simple yet effective. If you cycle a few days a week, you are guaranteed to feel better about yourself and have loads more energy. Have a great ride.

Article by Julian Hooks

Easy Ways to Get Fitter

If you are looking for some easy improvements to your general fitness and speed, these tips may be worth trying. Of course, there is no such thing as a real short cut. If you want to get fitter, you will probably have to spend more time training. But, still there are some simple ways to get fitter on the bike.
Train at a Higher Intensity.
If you have only seven hours a week for training for a cyclo sportive, don’t just go out and ride a bike for seven hours. At least three or four hours of this training should be at a higher intensity. If you just ride in your comfort zone, you will improve your aerobic capacity, but, by training at a higher intensity, you will gain more power which will make riding long distances easier. This is the advantage of power meter training – your training can become more focused and targetted.
Hydration and Proper Food.
Many newcomers and (even experienced cyclists) can make mistakes in becoming dehydrated or lacking in energy. Make sure you are fully hydrated before a ride and eat enough during the ride to maintain reasonable energy supplies. Be careful of not drinking or eating just because you don’t feel like it. Once you reach a certain level of fitness, it is said, the only limit to the distance you can cycle is your food supplies.
Finding extra Time.
We all live busy lives, finding time to train can be quite difficult. But, if you really try hard, there are probably ways to incorporate cycling into your daily life. Try commuting to work (or just part of the commute). Try doing your shopping on your bike or go out for a ride during your lunch hour. If we are inventive we can find more time to cycle in the week.
Short Rides are good.
Don’t think a good training ride has to be two hours plus. Even a focused 30 minute ride can help maintain fitness. It is great to develop a regularity of training even if it is short.
One Long Ride every two weeks.
If you are training for a long ride, then you may get away with doing a longer training ride just every fortnight.

Ride With Other People. Riding on our own we can easily slip into a comfort zone where there is little incentive to stretch ourselves and improve. A little bit of competition / company can be good for spurring us on. Find a local club or like minded cyclist. This will also help to beat the boredom of long rides.
Lose a Few Pounds.
Cycling can be a great way to lose weight. If you lose a few pounds you will notice the difference.
Spin a Bigger Cadence.
Many beginners get into the habit of churning a big gear. This seems the most powerful, but these kinds of muscles can tire easily. Learning to spin a lower gear and higher cadence develops the use of your aerobic muscle fibres which help to increase stamina and ability to ride long distance. After learning to spin low gears you can then work on increasing muscle strength as well.
Identify Your Aims.
Sometimes our riding lacks a clear purpose and goal. We just go out when we it’s a nice day. If we have a clear goal to work towards, it definitely helps. If we know we have a 200km cycle sportive in two months time – it certainly focuses the mind!

Going Faster with same Fitness

Pump Up Your Tyres.
On my time trial bike, I pump my tyres to 150-160psi, it’s not exactly comfortable on a bumpy road, but, it is faster. Many people ride on tyres too flat. Try pumping up your tyres from 70psi to 100psi, it will make a big difference.
Change Your Chain regularly.
If you’ve spent $2,000 on a brand new bike, don’t neglect to change your chain at regular intervals, a worn chain soon loses its most efficient transmission mechanism.

Find a Better Position.
If comfortable try a slightly more aerodynamic position. It will be worth more than saving kilos of weight from your bike.

Article by cyclinginfo.co.uk

Cycle Your Way To Weight Loss

Of all the possible exercises there are to help you lose weight, cycling is one of the best.
If you want to lose weight and are looking for the perfect exercise, or if you're looking for a great calorie burning exercise to add to your exercise repertoire, this article is for you.
We'll tell you why cycling is so great and what it can do for you, what you'll need to get started and provide helpful hints that will help you to cycle effectively and safely for the rest of your life.

The benefits of cycling

Cycling has many health benefits, particularly for those that want to lose weight. Here are just some of the great aspects of cycling:
Cycling is one of the easiest aerobics exercises to start with because it offers a very wide range of training intensities, including very low levels of intensity.
Cycling is a non-weight bearing exercise so it is easy on the joints, muscles and tendons.
Cycling burns a lot of calories (more than 500 per hour at a moderate pace for someone weighing 80kgs).
Cycling can be a relatively inexpensive activity to participate in.
Cycling can be a very social activity and is easily performed in a group or with family and friend.
Cycling can be done indoors or outdoors.
Cycling provides aerobic training (for the heart and lungs), resistance training (for leg muscles) and isometric (static) resistance (for the arms and other muscles in the upper body).
Cycling can be done relatively safely at almost any age.
Cycling is a perfect cross-training exercise for running, swimming, skiing, etc and can add variety to any exercise program.
Cycling is becoming safer as state governments and local city councils invest in dedicated bike tracks and designated bike lanes on city and country roads.

Why cycle?

If you want to lose weight, there are many reasons for you to consider cycling as part of your daily exercise regime.
Here are just 10 of the great things cycling can do for you:

1. Help you burn excess calories and lose weight.
2. Improve your cardiovascular fitness and gain more energy.
3. Help you avoid lifestyle diseases such as heart disease, high blood pressure and diabetes.
4. Help you to increase your exercise intensity in a slow and controlled manner.
5. Help you combine exercise with spending time with your partner, children or friends.
6. Help you meet people (by joining a cycling club for example).
7. Help you add variety to your current exercise routine.
8. Help you combine exercise in the fresh air with exploring new places and enjoying new scenery.
9. Help you tone, strengthen and shape the muscles in your legs, bottom and arms.
10. Provide you with exercise that is easy to build progression (faster and/or longer rides) and intensity variation (varying your riding speed and distances) into.

Here are some tips to make your riding safe and effective:

Consult your doctor before starting cycling or any new exercise program.
Start slowly and keep distances short initially and slowly build up your distances and then speeds.
If riding on a shared path, warn walkers and other riders when approaching from behind using your bike's bell.
Use hand signals to indicate that you intend to change lanes or turn corners on your bike.
Obey all traffic signals when riding on public roads.
Make riding fun by including friends and perhaps stopping for a drink and snack along the way or afterwards.
Change your riding route for variety.
Mix your riding distances and intensities for maximum long term weight loss and fitness.
Seventy percent of your riding should be done at an easy to moderate intensity (60 - 80% of your maximum heart rate).
Ride the right sized bike and make sure your seat is at the right height.
Drink regularly when riding.
Use indoor cycling when raining or to compliment your outdoor riding.
Stick to dedicated bike paths or designated bike lanes wherever possible.
Listen to your body; if you need to take a break during your ride take it.
Plan your route and communicate it and your estimated ride time to your partner or someone else so they know where to look if you are delayed for any reason.
Article Source: Scott Haywood

Weight Loss Through Cycling

It's no great secret that losing weight is a balance between diet and exercise, with diets having the general target of using up more energy each day than you eat. Thousands of diets exist, in every shape and colour, but all will follow this general rule.
Cycling is a very efficient form of exercise, because it uses a great deal of energy while allowing you to continue cycling for quite a long period of time, and usually without causing impact injuries or excessive fatigue. A couple of hours of active cycling will typically use 1200 calories.

The great thing is, it isn't necessary to be Bradley Wiggins or Alberto Contador cycling through the Alps to lose weight through cycling - we can all do it simply by going out on our bikes and enjoying the local countryside. No need to make an enormous effort, but it is best if you push yourself just a little, so long as you still feel happy and comfortable (cycling at little more than walking speed won't bring so many benefits...)
If you are currently overweight and a non-cyclist you will find it hard work when you first get back on a bike, and should only cycle a few miles if that is all you feel comfortable with. Each week try and make your route a little longer and in a month or two you will easily be cycling 25 miles, then later 30 miles...40 miles!
Our goal here isn't to cycle at top speed or win the Tour de France, it is simply to be able to cycle for a couple of hours at a time, a couple of times a week. Do more if your work commitments allow it, but this should be enough to see a big change in your weight.
For city dwellers or those trying to fit cycling in a busy schedule it is possible to use a home trainer bike or the bikes in the local gym, but I recommend that if at all possible you go out on a 'real' bike, for a few reasons:
1) You see better scenery!
2) It is difficult to stay motivated sat in a gym. If you are out on the open road and there is a hill in front of you you have little choice but to cycle up it. In the gym it is much easier to give up on the 'hill'.
3) A real ride can easily last two or three hours without ever losing interest, whereas a gym or home bike can become very boring after an hour or so - and if you find it boring you won't bother to keep doing it!
4) The most important of all - when you are cycling for real, you are very aware that it is your weight that is slowing you down, and how much better you could ride if you weighed less. You don't get this same sensation on a stay-at-home bike.
One important thing is not to over-do it. If you find you really enjoy cycling, only do an amount that keeps you looking forward to your next ride. if you get over-enthusiastic and set off every day to ride great distances it won't be long before your body gets over-tired, and suddenly you will find you can't stand it any longer. It's better to do less and stay motivated.
I haven't mentioned the other side of dieting - that is, what you eat. I hopefully don't need to, because you will enjoy cycling so much that the weight will come off anyway. In any case, if you do a cycle ride that uses 1500 calories who is to say you can't have a snack with 250 calories when you finish? You have still eaten much less calories than you used, so don't even need to feel guilty, and will still lose weight!

Article by Marcus Smith

7 Tips to Improve Cycling Fitness

1. Base Fitness.
Base fitness refers to the underlying aerobic fitness of an athlete. Aerobic fitness is increased through training at a heart rate zone of between 60 - 80%; this level of training is often associated with long steady training rides. At this level of training the heart is exercised, increasing its capacity to send blood around the body. Base fitness is important for endurance events, however it is also important to have a good base of aerobic fitness before undertaking more strenuous, interval training sessions.

2. Winter training.
Winter is a good time to have a break for 2 to 3 weeks. You will lose some top end fitness, but in the long term it can beneficial, especially if you have had a hard season. After taking a break for a couple of weeks it is important to work on building up your base fitness through steady training miles. This will get you ready for the racing season in spring.

3. Monitor performance with Power Meter.
A power meter enables you to accurately measure how much effort you are putting in. It can be useful for gauging effort levels during training. A power meter is more accurate than a heart rate monitor in determining effort levels.

4. Have a clear focus.
To enable the best progress in cycling fitness it is important to have clear goals and a training plan to match. This enables you get the most from each training sessions. When training the quality of training is more important than the quantity.

5.Train at an intensity greater than Race pace.
If preparing for a 10 mile time trial, training should involve more than just riding 10 mile time trials. Interval sessions which involve short time periods of efforts greater than in a race will increase your anaerobic threshold and increase top end speed.

6. Adapt to signals from body.
When training it is important to listen to the body. If we ignore signals of the body then it can easily lead to over training which can do more harm than good. It is an important skill to be able to respond to signals from our own training. This will come over time, it is also helpful to keep a training diary where you can write down how you feel and signals such as average heart rates.

7. Enjoy your Training.
If we view training as an experience to be endured, if we feel training is only about suffering then we have the wrong attitude to training. If we enjoy training we will have a positive attitude and this will enable greater progress. Interval training will never be "enjoyable" in one sense but we should try to maintain a positive attitude to our training.

By Richard J Pettinger

The health benefits of cycling

Cycle yourself to a fitter, healthier lifestyle

Cycling is an excellent way of improving your health and general fitness. Cycling can develop your cardiovascular fitness and help burn off the calories. Here are several reasons why cycling is good for you.

Cycling is fun and it’s good for relationships
Cycling makes for an ideal family activity, with child seats and trailers enabling you to bring your family with you at virtually any age. Biking is great too for couples and is something you can do together.

Cycling builds leg strength

Using a bike can help tone your quad, calf and glut muscles as well as strengthen your tendons, without any

load bearing. Even better is to combine it with a weights programme in the gym. Just ask any of the instructors in your gym for a programme to combine weights and the bike.

Cycling optimises fat burning

Fat burning takes place when your heart rate is at around 65 to 75 per cent of your maximum (your maximum is 220 minus your age for men or 225 minus your age for women). You can measure your heart rate manually or by using a monitor, which can be linked up to a stationary bike in the gym. Many gym bikes also have digital displays that tell you your heart rate if you place your hands on the sensors. By measuring your heart rate correctly you can then use the bike to help you burn fat and so lose weight. It’s particularly easy to keep at the correct level on a stationary bike and achieve the 20 minutes needed to see some real benefit.

Cycling is a great way to work out the cardiovascular system,
Your heart and lungs make up your cardiovascular system and the fitter you become, the more efficiently they work. This means a better flow of blood through your body and a corresponding increase in the speed with which the oxygen is pumped through your system. Your fitness level depends on how well this process is carried out. It is made more effective by using equipment such as the bike, that works the heart and lungs slowly and to a pre-determined level. By increasing your training on the bike over time, there is an associated improvement in the performance of your cardiovascular system and therefore your fitness level.

Cycling is a non-load-bearing so reduces risk of injury,
Another advantage of cycling is that it is a non-load bearing form of exercise. By that we mean that your whole body is not being supported during your training as it is when you run for example. The very action of sitting means that a degree of pressure is being taken off your joints, meaning there is a reduced chance of injury. Many people who return to training after an injury use the bike as a way of regaining fitness as they can gradually increase fitness levels without putting pressure on a potentially suspect joint or tendon.

Cycling is the ideal holiday activity
Take your bikes with you on holiday or hire one and you will cover far more ground than you would on foot! Many families now choose cycling holidays as a great way to get to know an area and have fun together.

Article by realbuzz.com

Cycling - Fun for the whole family

Cycling, whether it’s a day to day activity, or an occasional adventure, is a great way to help keep you and the rest of the family healthy. Getting on our bikes more often can help us on the way to making the small changes that can bring short and long term benefits to your health, the environment and your purse.
Cycling is something that really is so simple. All you need is a roadworthy bike and some basic safety gear and then all it just takes a little bit of practice!
Cycling can be enjoyed by most people whatever their age. But, by encouraging kids to cycle from an early age and getting them to take their ‘Bikeability’ test, will equip them with a skill for life.

Most of us played on bikes when we were growing up, and we can all remember how much fun it was. Today, there are often concerns about safety but, with a bit of planning, it is often possible to find routes that avoid busy roads. There are so many choices for where your bike adventure might take you! You could visit a play-park, the funfair, the beach or perhaps the cinema. If the weather’s nice maybe you could even take a picnic. If it’s less sunny, a nice warm café or family-friendly pub will do the trick for a quick pit stop.
Half the fun of a bike-trip is deciding where to go. The internet is a great tool for planning trips and there are plenty of useful sites where families can find out about nearby cycle routes that suit their level of ability.
Sustrans is the UK’s leading sustainable transport charity, with lots of cycle routes around the country.

Local cycle groups are a great place to meet fellow cyclists and make new friends. There may also be bike clubs in your area that your children can join and explore in the safety of a larger group, giving you a bit of free time as well.
When it comes to getting on our bikes as a family, having fun is key. Start slowly and keep the first few trips short or take regular breaks, because one mile can seem like five to tired little legs!

http://www.nhs.uk/change4life/Pages/bike-for-life.aspx

Improve Fitness With Cycling

Regular cycling can help you lose weight, reduce stress and improve your fitness as well as health benefits, you'll find plenty of tips on equipment, road safety and training routines
Cycling is the third most popular recreational activity in the UK. An estimated 3.1 million people ride a bicycle each month.
As a form of exercise, cycling has broad appeal. Toddlers, pensioners, the able-bodied or people with disabilities can all enjoy cycling if they have the right equipment.
Cycling is one of the easiest ways to fit exercise into your daily routine because it's also a form of transport. It saves you money, gets you fit and is good for the environment.

It's a low-impact type of exercise, so it's easier on your joints than running or other high-impact aerobic activities. But it still helps you get into shape.
For example, someone who weighs 80kg (12st 9lb) will burn more than 650 calories with an hour’s riding, and tone their legs and bottom. If you ride up hills or off-road, you'll also work your upper body.
The best way to build your cardiovascular fitness on the bike is to ride for at least 150 minutes every week. For example, you could cycle to work a few days a week or do a couple of shorter rides during the week with a longer ride at the weekend. You'll soon feel the benefits.
http://www.nhs.uk/Livewell/fitness/pages/cycling.aspx

Get Fit With Cycling

Now I'll say from the start, I don't claim to be a fitness or cycling expert, I haven't any medical qualifications or attended any training courses on health and fitness, this blog is about my experiences of what I've done and continue to do to keep fit with cycling and my knowledge I've gained along the way. It's not aimed at cyclists who want to be the next Bradley Wiggins or Mark Cavendish  it's aimed at people who want to get fit, stay health and/or lose some weight, which I guarantee you will do so as long as you can keep your burger or cake fixes to a minimum,
Cycling is a great way to exercise that virtually everyone can do no matter how old they are, what level of fitness they are at or if they haven't done it before. I would always recommend getting medical advice before you start if you are at all concerned, but as long as you build up your fitness slowly I'm sure you shouldn't have anything to worry about, like any kind of physical exercise, if you try to do too much before your body is ready, your body will tell you. It's a great family activity as well, cycling along a canal path or around the local woods it gets the kids off their computer and game consols, and doing some exercise, you could also stop off for a light pub lunch or picnic along the way.

What are you going to need, I'll go into more depth later but to start you off,

A bicycle - yes really - doesn't really matter which type but the obvious name gives you a chance of getting it right, there's no point trying to race through the woods or down a mountain on the road bike then cry because you've buckled the wheels and smashed the rear derailleur / gears to bits, although you can ride a mountain bike on roads it's a lot easier on a road bike, a brand new or a second hand bike doesn't matter.

A cycling helmet - an ABSOLUTE  must, I don't care if you think you don't need one or not, road or mountain, if you come off you'll be glad you had one. There are helmets out there for everyone with every budget starting for £15 for the kids right up to £300 for a full face racing helmet, NO EXCUSES oh and please don't buy a second hand one either, you don't know where it's been.

Lights - more for road cycling if you intend to cycle in the dark, but also good in wet / poor visibility conditions.

Gloves - not essential but if you intend to ride a lot, will help you getting blisters and improves your grip in wet weather.

Hi-Vis clothing - again not essential but better to be seen than not, there's a massive choice when it comes to jackets, shorts and jersey's, so I won't bother boring you here, just buy whatever takes you fancy.

A Multi-tool - you know the type of thing, Swiss-army knife type but with loads of little spanners and screwdrivers attached, a worth while buy.

Puncture repair kit / spare inner tube / pump.

Saddle bag or rucksack - Somewhere to carry all your supplies.

Water bottle -cycling is thirsty work and dehydration isn't good.

Lubricants - There are some great lubes on the market now, with even better names, wet lubes, dry lubes, wax lubes and even Teflon lubes, don't get too bogged down with which one at this stage, just ask at your local cycling shop for advice to which one will suit you the best.

Of course you can blow a small fortune on a bike but you really don't have to, you can spend whatever you want and still enjoy the benefits of cycling then build up your bling as time goes on, the list above will get you started and let you enjoy the benefits of cycling.