Learning to ride a bike as adults is not so easy … The apprehension, the fear and the shame of never having learned can curb adults. Overcome these obstacles and get started: you can learn to ride a bike at any age! And do not be discouraged, to learn to ride a bike can take a few weeks …
TO START WELL: THE RIGHT BIKE AND THE HELMET
To learn how to ride a bike, the first step is to get a bike: country bike, city bike, folding bike, mountain bike or racing bike. Find out how to choose the bike among all the bike ranges and choose a bike that suits your tastes and the type of practice you intend to undertake.
Do not forget to take a city bike helmet . The helmet is a fundamental protection element , both for beginners and for regular athletes. Be careful to choose the right size for your headband because, to be really effective, the helmet must follow perfectly the circumference of the head.
START TO FAMILIARIZE WITH BIKE IN A CALM PLACE
Before launching yourself, take the time to familiarize yourself with your new two-wheeler . Walk next to the bike for a few meters to test his reactions: turn, brake, etc … This phase allows you to know the responsiveness of the bike and get confidence.
To practice, choose a quiet place and a quiet time, without traffic or pedestrians. The ideal would be to have a place on a level and a slightly sloping road. Be guided to guide you and help you learn.
Adjust the saddle well to learn with confidence: the saddle should not be too high or too low. The feet must be well placed on the ground and the legs slightly bent.
1st EXERCISE: BALANCE
For this first exercise, which consists in finding balance on two wheels, you have three options. Choose the one you prefer:
- sit on the bike and push with your feet to move flat;
- put yourself on the top of a slope with little gradient and let yourself go off your feet from the pedals;
- get yourself pushed by the attendant, keeping your feet away from the pedals.
The goal of this exercise is to find the balance point . Help yourself with your feet to try to move forward, push yourself, go from right to left.
At the end of this exercise you will have to be able to move without resting your feet. Attention, it is possible that we need more training sessions to gain security! You must understand that it is speed that gives balance.
Very important, to keep the balance always keep the eyes away in front of you!
2nd EXERCISE: BRAKING
Braking occurs with the two brake levers and the two hands. Remember that the left lever operates the front brake and the right lever operates the rear brake.
Attention, avoid braking abruptly or while turning , especially with the front brake . The front wheel could drift and you could fall.
After learning balance, do some braking exercises. Use the brakes rather than the feet to stop you. In this way you will work simultaneously on balance and braking.
These exercises are mainly used to get you to start using the brakes to stop you.
3rd EXERCISE: PEDALARE
By now we are, can you stay balanced and can you stop without difficulty? It’s time to start pedaling!
As for the balance exercises, get pushed or down by a slight descent and put your feet on the pedals without starting to pedal. Stop after walking a short distance. Repeat the operation until you feel comfortable with your feet on the pedals.
To stop, since you are learning, the easiest thing is to brake progressively to slow down, then take a foot off and lean on one side at low speed.
Now you are ready for your first rides! Always on a slight downhill or pushing you, take a little ‘speed, then put your feet on the pedals and start to make them do a few laps.
Beware of the slight descent, risk of quickly taking speed. Take a few feet then brake and start again until you feel comfortable pedaling.
If you have a bike with speed, ask who accompanies you to choose a suitable one.
4th EXERCISE: DEPARTURE
Start the start by pushing : place one foot on the pedal at the bottom and stand up, forward and close to the handlebars. From this position, push with the other foot on the ground to reach speed, then sit down and start pedaling.
A little ‘more difficult, learn to leave without pushing your foot. On a flat or slightly sloping area, brake with both brakes. Put the front pedal on top of the pedal board to get strength in the first round of pedals.
You must then join three movements: leave the brakes, lean on the front pedal and put the foot behind on the other pedal to start pedaling. From now on the cycling world has opened its doors!
You have learned the basics of cycling! Congratulations! But you’re not yet ready to cycle in the city or on a busy road … Use the parks or a quiet road to practice patiently and take security mile after mile.
To perfect your learning, you have to do some exercises: change of speed, balance at low speed, precise braking, control of maneuvers and trajectories …