Road Cycling Tips For Over 50’s Beginners

For a lot of us, the joy of riding a bike was something we treasured growing up. I grew up in a number of small regional towns as a child, and I can remember clearly the freedom my bike gave me and my friends as we roamed around the countryside, with the only caveat being that we had to be home for dinner before dark.

As we grew into teenagers and adolescents, a lot of of other things overtook our interest and time….. school, socializing, team sports, etc. For most of us, cycling either became a form of commuting transport or was discarded. So if you are like me and only recommenced cycling at a mature age, there was plenty to consider. What type of bike do I purchase? Would I enjoy road or gravel cycling, or both? What type of kit should I wear? (do I really need lycra!) How do I find like-minded cyclists to ride with or do I ride solo? It can seem daunting but there are plenty of people who can guide your decisions, help you get set up, and importantly help you remember the fun that cycling is, whether you are 8 or 58 years old!

I am a road cycling enthusiast, so my website and blogs here will be be mainly focused on all things road cycling, however there is a lot of cross-over between all of the cycling disciplines, so a lot of what you will read here will apply to cycling in general.

This article is an introduction for those of you starting or planning to start cycling on the road again.

The 4 most important aspects of road cycling to consider as a ‘beginner’ are –

1. Equipment – bicycle, accessories, clothing
2. Safety on the road
3. Nutrition and hydration
4. Social Cycling

I will touch on each of these topics here and provide a lot more detail in future articles on each of these aspects individually.

People ride bikes for many different reasons, and for some of you the social aspect will be far more important than any participation in events, or training. For others it will be the opposite. The one thing to remember that we all have in common though is the sense of fun, freedom and camaraderie that cycling brings.

Setting realistic goals is the key to enjoyable road cycling. You don’t have to compete with Tour de France athletes; choose a pace and a challenge level that resonates with you.

Equipment

1. Bicycle: Selecting the right bicycle is crucial, and a bike that fits well and is suited to your abilities is a must for comfort and efficiency. The number and variety of bikes on the market can be overwhelming, and the best idea which I can vouch for is to visit your local bike shop and talk to the owner about your experience, cycling goals and budget. You don’t need a $10,000 bike, but a $200 bike will probably not be a good investment either. Look for models designed with the mature rider in mind, ensuring ease of use, stability, and comfort. I also can’t stress enough the importance of getting a professional bike fit, which will ensure you get the right sized bike, with components such as seat, handlebars and pedals all adjusted to fit. This can be done in under a couple of hours by the bike shop professional.
2. Helmet: While it is not the law in all countries to wear a helmet whilst riding a bike on the road, it is highly advised that you do! I always ride from the perspective that I may have the highest safety standards, but a lot of other road-users do not. It’s highly unlikely that you will cause a traffic accident if you ride within the road rules, however you can be a victim of other’s carelessness or negligence. I stress, a helmet will help to save you in an accident! Helmet design and construction has advanced in the past 10 years to provide the best protection possible at the best comfort level. A good helmet can be as cheap as A$100.
3. Padded knicks and jersey: The Lycra question..! Everyday clothes such as shorts and t-shirts are fine for cycling if you only intend to be doing short social rides, say under an hour, or commutes for work or shopping. However you will find that longer rides in variable weather demand properly designed (and tested) clothing. Cycling jerseys are designed to keep you cool in hot weather, and also keep you dry by wicking away sweat. They also have a front zipper for ventilation, and built-in rear pockets for carrying food and other supplies that you might need on longer rides. Jerseys are also made for winter or cooler weather riding with long sleeves and thicker lining. Padded shorts or knicks are also a great idea and a far better option than normal shorts. The padding provides some cushioning on the bike saddle (as you will soon see, road bike saddles are not made for comfort), and vastly improve your comfort on any length ride. Again, winter versions come with long legs and thicker lining.
4. Cycling Shoes: Cycling shoes for road bikes are unique, and unlike the standard flat pedals we all had on our bikes as kids. Rad cycling shoes are termed clipless, which means they have specially designed cleats attached to the soles which clip into special pedals. This setup makes the transfer of power from your legs to the bike much easier and you will pedal with more efficiency and ease. Clipless pedals take a few rides to get used to, particularly starting and stopping. You may feel like you cannot unclip your shoe from the pedal in time to stop yourself falling over when you stop, however I assure you this won’t happen if you are careful, and after a few rides ‘clipping in’ and ‘clipping out’ will come completely naturally to you.
5. Spare tubes and tools: Long rides whether it is on the road or on mountain trials means that you may be a long way from assistance if you have a flat tyre or some type of mechanical issue with your bike. It is important to learn how to change a tube in a tyre, as well as understand the basic mechanics of the bike. If you are riding in regular groups you will no doubt be with someone with experience and knowledge of fixing tyres and doing small repairs, however if you undertake solo rides (which I like to do), then you will need to be self-sufficient. There is a lot of information on the internet (particularly YouTube) which can teach you all you need to know , and I encourage you to take the time to learn before you go our on long rides in the countryside. The essential tools you need will all fit in a small carry bag which is designed to attach to your seat stem underneath the seat. The tools include a spare tube, small tyre levers, one or two CO2 cannisters (or a hand pump), and a multitool with Allen keys and small screw drivers.

Nutrition and Hydration

The basis of a healthy diet is a whole other blog on it’s own, but needless to say, a diet high in fruit and vegetables with some protein and some carbohydrates is what we all should be aiming for. I’m what I like to call ‘semi-carnivore’, which means I try to only eat animal meat about 50% of the time and have 25% vegetarian meals and 25% fish meals. Everyone is different, but the key take-away is that a diet full of junk food and processed food will not sustain good health, and definitely won’t support you doing any sort of sustainable exercise. The other consideration is that as you age, the amount of protein you need to eat increases because your muscle mass is decreasing.

When it comes to cycling, I find that what I eat before and during a ride entirely depends on how long I will be riding for –

• A short ride of say 60 to 75 minutes means a small snack or light breakfast an hour to 90 minutes before riding will be sufficient fuel. You can do a short ride in a ‘fasted’ state before breakfast if you have had a good meal the night before. During this ride I will also have water and maybe an electrolyte mix if the weather is warm. The drinks are in 600ml containers which fit into specially designed bottle ‘cages’ on the bike frame.
• A longer ride of 90 mins to 3 hours means that you should have a meal or decent sized snack about 90 minutes before the ride (to give your body time to digest it), and drink at least 1 litre of water in the 2 hours before riding as well. During the ride take along some carbohydrate-rich snacks (energy chews or gels, muesli bars, rice cakes), and eat these consistently as you ride, preferably every half an hour or so. Make sure you also take your 1,200ml of water and electrolyte mix in 2 bottles.

Cyclists are prone to what is called ‘Bonking’ during longer rides, an unusual term, but not an unusual occurrence! Bonking is the term for what happens when you have depleted your glycogen stores (energy used by your muscles, which your body creates from processing carbohydrates) and you feel fatigued, weak and even dizzy. From personal experience it’s not a great feeling, and it’s compounded if you are miles out of town and have eaten all of your food!

If you do bonk on a ride you should try and eat if you have food, or find somewhere close to buy some food. It can be dangerous to continue riding in traffic if you are weak or dizzy, so if you do feel that you need to stop and call someone to come and pick you up, don’t hesitate.

As you gain experience doing longer rides you will be able to judge how much food you need to eat before you ride and how much food and drinks to take with you so you do not run out. Experiment with different types of snacks on short rides so you can also figure out what sits well in your stomach and what doesn’t. The second worst thing to bonking is having an upset stomach in the middle of your long ride!

Prioritizing Safety

I’m going to break down the key elements of cycling safely, especially critical for those over 50. It’s not just about enjoying your ride; it’s about coming home safe every time you go out. Personally, my sight, hearing and reactive reflexes are not as sharp as they were 20 years ago, so I am more cautious on my bike.

First up, let’s talk protective gear. Helmets aren’t just a good idea; they’re an absolute must. A quality, well-fitting helmet can be the difference between a minor incident and a life-altering injury. And with advances in technology, today’s helmets are comfortable as well as protective.

Secondly, road cyclists must share the road will other forms of traffic and a variety of drivers with a spectrum of driving styles, attitudes, deadlines, etc. Sharing the road is vital, however it is common sense that cyclists will err much more on the side of caution in traffic simply due to the higher risk of injury in any incident. Adhering to road safety rules isn’t optional, and I find that a high level of physical communication with drivers and other road users is critical and is also appreciated. Hand signals and a thank-you wave go a long way to ensuring everyone gets where they’re going without a hitch.

Thirdly, high visibility on your bike is highly recommended. You’ve got to be seen to be safe. This means bright clothing during the day, front and rear lights and reflective gear for pre-dawn and night rides.

Finally, different weather conditions and terrains present a variety of unique challenges. A sunny day in the countryside is a whole different ball game compared to a windy ride on a hilly trail, or even a short commute in the dark to work in the morning. Plan all aspects of your rides (which is also fun I think!), so you know what to expect and how to prepare.

Social and Motivational Benefits

I can whole-heartedly attest to the fantastic physical health perks of cycling. There are also huge social and motivational benefits to getting involved with your local cycling community, and they are generally a very welcoming bunch! Meeting others who share your passion can provide a wealth of support and encouragement as you start on and progress your cycling journey.

Participating in local cycling groups or clubs is a great way to connect. These groups often have riders of varying levels, including others over 50, who can share tips and experiences unique to your age group. Plus, you’re going to find out about new routes and have a safer ride with company.

Beyond the camaraderie, there’s a mental boost that comes from social cycling. It’s not just about staying physically fit, it’s also about maintaining a great state of mind. The combined effects of exercise and social interaction are a powerful tool against stress and loneliness, especially important in later years. This is something I can really attest to – my mental health has improved, my attitude to stress and ‘life’ pressures has changed and my relationships with my family and friends has improved.

You might also consider joining cycling events or charity rides. These can be incredibly rewarding, offering a sense of achievement while also benefiting good causes. They’re an opportunity to set benchmarks for yourself and push your limits in a supportive environment. I try to participate in 2 or 3 Gran Fondo events each year, which gives you an opportunity to do non competitive group rides (often supporting a good cause) challenge yourself, and provide motivation for riding regularly to train for the events.

Remember, cycling is a fantastic activity that knows no age limit. Whether you’re enjoying a solo ride at sunrise or laughing with friends on a group tour, each ride is a step towards a happier and healthier life. So, choose something that resonates with you – a leisurely ride, an ambitious challenge, or social spins – and embrace the cycling life fully. I’d love to hear how your cycling adventures evolve, so leave your comments, and let’s keep the conversation rolling.