As a young adult, long-distance running was my passion. But during marathon training, I suffered frequent overuse injuries because of the repetitive stress on my joints.
A friend suggested I try a low-impact cross-training activity: cycling. I explored how to get into road cycling… and quickly realized what a tremendous physical, mental, and social experience riding a bike is.
Today, bicycling is my happy place and a favorite way to spend “me time.” In the summer, I even like to bike to and from work. And today, at age 40, I continue to get stronger on my bike, and my cycling performance keeps improving.
The Benefits of Cycling
There are so many reasons to love this choice of activity:
- I love being out in the sunshine and fresh air.
- I love that cycling is both an individual sport and a group sport — I’m responsible for my performance on the bike and my level of intensity, but I can also ride with a community of other cycling enthusiasts.
- I love that I have no joint pain after a strenuous workout.
I also love that cycling leads to significant health benefits, including:
Heart Health
Many of my patients need lower-impact ways to improve their cardiovascular health — for example, if orthopedic issues restrict them from higher-impact activities like running. Cycling is an excellent way for patients of all ages and health conditions to get their recommended 150 minutes of cardio and respiratory fitness per week.
We hear a lot about the benefits of strength training to build muscle and bone. But to boost our longevity, we must pair strength with some form of cardiovascular endurance and respiratory fitness.
Cardio fitness keeps the heart healthy and allows you to exert yourself as you age without shortness of breath. Together, cardio and strength are the most potent formula for promoting long-term health and wellness.
Joint Protection
In both active and inactive patients, the aging process can weaken the quadriceps and hip muscles. The resulting loss of strength kicks off a cascade of issues within the knee and hip joints.
But jumping on a bike, whether as cross-training or as your solo sport, fortifies the hips and quads. That relieves joint stress, especially on the knees.
I encourage my patients who run to adopt cycling to improve their endurance, develop complementary muscle groups, decrease the load on joints, or recover from knee injuries and knee pain. For athletes training for more intense running events, cycling as cross-training can help you stay injury-free.
Better Mood, Clearer Brain
The endorphins released during cycling deliver mental and emotional benefits, too. Riding a bike — particularly outdoors, in fresh air and sunshine — boosts mood, reduces stress, and brings a more profound sense of well-being.
Plus, stimulating blood flow (and hence oxygen) to the brain helps you think more clearly, be more productive, and solve problems more easily.
How to Get Started
Want to know how to get into road cycling or add other forms of cycling to your physical activity? Here’s how to start:
Talk to Your Doctor
At Priority Physicians, we can help you determine which cycling option is safest and most beneficial for you, given your personal health.
Don’t worry — you don’t need to ride a typical road-racing bike to reap cardiovascular benefits. For instance:
- A patient with balance issues may do well on a stationary indoor bicycle.
- A patient who can’t sit well on a normal bike seat may benefit from a recumbent bike or a seat with specialized cushioning.
- A patient unable to ride a normal bicycle may find an e-bike works for them.
Find Your Bike
Based on your doctor’s advice and your own preferences, ask a local bike shop for help selecting a bike that’s right for you.
The staff will ask about the type of cycling you’re interested in — riding around the neighborhood vs. racing-style riding. They’ll pair you with a bike and equipment (helmet, bike lights, and other gear) suited to your needs and budget.
A sport-specific orthopedic specialist can also advise you on good bike fit, as well as proper pedal stroke and other biomechanics when you ride.
Know Your Bike
To extend your bike’s life, take a quick, basic course in bike mechanics. You’ll get a helpful sense of how your bike works so you can change a flat tire, make minor adjustments, or spot potential issues and have a bike shop pro address them before they worsen.
You can also seek advice from local experts on good bike fit and proper biomechanics when you ride.
Connect With Your People
Join a local cycling group to find a community of people who will advise you on how to get into road cycling or any other form of cycling you want to try.
Riding with a group is often safer than riding alone, particularly for beginning cyclists. It’s easier for drivers to see a group of 10 or 12 riders on the road than to spot a solo cyclist.
The Central Indiana Biking Association (CIBA) conducts a wide variety of rides for all skill levels throughout the Indianapolis area. Indy Divas Cycling, an excellent local group for female riders, accepts all levels from beginner through competitive racer.
Explore Roads and Trails
Our area is home to route options for all kinds of cyclists, from new riders who cruise the Monon Trail to cyclists who like to race road bikes.
I’m always happy to chat about my favorite routes and recommend resources to others.
Let’s Ride!
Our society is very car-dependent, which isn’t healthy for us or the planet.
Grabbing your bike for a three-mile ride to work or a quick trip to the store is a practical, healthy transportation alternative. It’s good for you mentally and physically, and it benefits sustainability and the environment.
Ready to saddle up? I’ve got plenty to share to help you get started. Reach out — let’s talk.
