Cycling for beginners

When I took my very first FTP test on an indoor trainer, I had no idea what to expect. I just knew it was going to start easy and get *very, very hard fast*. So I chugged some water, blasted my favorite playlist, pointed a high-powered fan straight at my face, and pedaled until my legs turned to jelly. My reward? A whopping 78 watts.

Good fitness doesn't automatically produce good bike handling. A rider can hold strong power indoors yet still feel nervous on descents, drift while looking behind or tense up when a corner tightens. Outdoor cycling asks you to balance, scan, brake, steer and react as the road changes around you. These eight practical drills will help you ride with more control and confidence, so you can focus on the road ahead.

Gravel biking is riding on a mix of paved roads and unpaved surfaces such as forest tracks, towpaths and compacted gravel roads, offering more variety and adventure than a typical road ride. If you're wondering how to start gravel biking, the good news is that you may already have a bike capable of getting you started without spending a fortune on specialist equipment.

“How do I get thighs like that?” I asked my cycling friend, referring to a woman on Instagram with amazingly thick, sculpted thighs. Her answer both amused and disappointed me: “Heavier squats,” she laughed. “Much heavier squats.” I was hoping she would say just keep cycling.

You don't need fancy gear, perfect clothes, big muscles or an expensive bike. All you need is a bike and a helmet, and boom – you're a cyclist.

Padded cycling shorts are one of those pieces of cycling kit that make far more sense once you've ridden in them than they do hanging on a shop rail. They aren't designed to make your saddle feel soft. Their job is to reduce friction, support your sit bones and deal with sweat over hours in the saddle. Get the right pair and you soon forget you're wearing them, which is exactly what good cycling shorts should do.

Cycling is a unique activity in that it can be as cheap or expensive as you want, but certain bike types, like commuters and hybrids, are inherently cheaper than, say, electric bikes and mountain bikes.

If the first few minutes of every ride feel stiff, heavy or uncomfortable, you're not alone. Most beginners assume it's because they're not fit enough, but that's rarely the real reason. More often than not, it's simply because they've asked their body to go from sitting still to riding a bike without giving it any time to wake up. The good news is that warming up doesn't need to be complicated.

If you've ever reached the bottom of a climb and wondered how you're going to get to the top, you're not alone. Every cyclist has ridden a hill that felt harder than expected, whether it was a local climb or a famous mountain pass.