A women's guide to getting started in road cycling

You may not know where to begin. That's ok, we've ALL been in your shoes. Let's talk over a few of the basics.

-You:
You need to assess your own fitness level before beginning. If you are turning to biking to get into shape, and you haven't been exercising regularly, you should evaluate any risks or concerns you may have with a physician. If you have been active in other activities such as aerobics or running a few times a week, you certainly will be more prepared but cycling stresses your body and muscles differently than other activities do, so take it slowly. And remember that cycling is a non-weight bearing activity, which means those of us who may be prone to osteoporosis should be sure to always include strength training and some walking or running into any cycling program. Nutrition is also a crucial component, so concentrate on high quality, low processed foods as close to the source as possible (it's good for you and enviro-friendly). If you don't know what this means, ask me some questions and I'll blog on them!

The bike:
Bikes are as varied as budgets allow, but there are a few things that are truly important. Does the bike fit you? If it does not, you will not be motivated to go for long rides. Work with a reputable shop and ask any cycling friends to find possible models, and then go and spend some time on them. The shop will likely put you on a stand with the bike (no pedaling required), take various measurements, make adjustments and so on until they think you are ready for a short test near the shop. Understand that going bike shopping takes TIME but it will be worth the effort. Don't judge everything by the seat, bike manufacturers routinely put cheap ones on, but DO concentrate on how you feel in the handlebar positions, how well you can reach the shifters and brakes, any knee or back pains etc. Any discomfort in these things means you have not found the perfect fit!

Women's specific designs - ok, the .02 on these is that they are great for some women's body types but not all. They are generally designed for shorter women, or shorter torso'd women. Well, we do not all come one way so test test test! Don't get me wrong, I have a WSD bike, and love it, but they aren't for every woman out there.

Cost:
The important parts on the bike (aside from fitting) is the frame, and the parts where the gears are. Get the best your budget will allow, it means more mileage before you want to upgrade... and chances are, yes, you will want to upgrade.

Once you have the bike, there are just a few other items to start with.

1. Helmet. Please do not ride without one. Find a lightweight, solidly fitting one. It should not move or slide on your head, and it should be positioned squarely, not slanted. New helmets have adjusting rachet straps on the back that make it easy to fit.

2. Basic clothing. See the list below for ideas.

3. Sunglasses - Blocks UV, keeps wind and debris out of your eyes, as well as helping you to see the road. Get shades that are shatterproof and suited to cycling to make sure they will not cause problems going from fully sunny open roads to the quiet tree lined shady ones.

4. A Road ID. This is a bracelet or ankle strap that contains important info about you, your contacts, and your health in case you do become involved in an incident. www.roadid.com.

Now try to get out on the bike two to three times a week!