Cycling is a great way to stay fit, explore new places, and enjoy the great outdoors. For women, cycling offers many benefits, including improved cardiovascular health, increased endurance, and the chance to connect with other like-minded individuals. However, cycling can also present some unique challenges for women, including finding the right gear and equipment, adjusting to changes in energy and performance during the menstrual cycle, and dealing with the discomfort that can come from long hours in the saddle. In this article, we’ll share some tips and advice specifically for beginner female cyclists, to help you get the most out of your cycling experience while staying safe, comfortable, and motivated.
1.
Get a properly-fitted bike
A bike that fits you properly will help you ride more comfortably and efficiently, and can prevent injuries. Consider getting a professional bike fitting to ensure that your bike is adjusted to your body size and shape.
Women may need to adjust their bike fit to accommodate their different body proportions. This might include adjusting the saddle height and position, handlebar height, and stem length to ensure a comfortable and efficient riding position.
2.
Invest in a Good Quality Cyling Saddle
Women typically have wider hips and a different pelvic shape than men, so it’s important to find a saddle that is designed to fit a female anatomy. Look for a saddle that is wider and has a cut-out in the center to relieve pressure on the pelvic area.
Take a look at this list of best women’s saddles in 2023 ridden and rated.
3.
Wear Appropriate Cycling Gear
Wearing padded shorts, a well-fitted helmet, and breathable, moisture-wicking clothing can help you ride more comfortably and stay safe. Investing in good quality cycling shoes can also improve your performance.
Wearing a well-fitted sports bra is important for comfort and support while cycling. Look for a sports bra that is specifically designed for high-impact sports, and provides enough support for your individual needs.
4.
Build up Your cycling Endurance Gradually
If you’re new to cycling, start with short, easy rides and gradually increase the distance and intensity over time. This will help you avoid injury and build up your endurance gradually.
5.
Fuel Your Rides
Eating a balanced diet and staying hydrated are important for any athlete, but especially for cyclists who are expending a lot of energy. Plan your rides with enough time to eat a balanced meal or snack before you go, and bring plenty of water and snacks with you on longer rides.
6.
Pay Attention to your Menstrual Cycle
Some women experience changes in energy, mood, and physical performance during different phases of their menstrual cycle. Paying attention to your cycle can help you plan your rides and adjust your training accordingly.
You can use the FitrWoman App to track your menstrual cycle and get personalized training and nutritional suggestions tailored to the changing hormone levels throughout your cycle.
Check our article “Managing Your Period as an Endurance Cyclist”, to learn various strategies and tips for managing your period while training, including the downsides and how to minimize them, as well as any upsides you can take advantage of.
Ps. You don’t need to be an endurance athlete to learn about it!
7.
Be Prepared for Nature Breaks
Women may need to take more frequent nature breaks (everybody pees!) while cycling, so it’s important to plan ahead and find restrooms or other facilities along your route. Consider bringing a small pack of tissues and hand sanitizer in case facilities are not available.
8.
Practice Bike Maintenance
Learning how to maintain your bike can save you time and money, and can prevent mechanical issues while you’re out riding. Learn how to change a flat tire, clean and lubricate your chain, and perform basic maintenance tasks.
You can watch this incredible video from REI Store “Intro to Bike Maintenance” so you can learn in details about bike maintenance.
9.
Join a Cycling Club or Group
Cycling with others can be more fun and motivating than riding alone. Joining a local cycling club or group can help you meet other cyclists, learn new routes, and improve your skills.
10.
Take Care of Your Skin
Cycling exposes your skin to the sun and wind, so it’s important to protect your skin with sunscreen, sunglasses, and lip balm. Consider using a chamois cream to prevent chafing and irritation.
We recommend the Chamois Butt’r Her’ Anti-Chafe Cream, as it was made made specifically for women’s more neutral skin pH and uses premium ingredients including aloe vera, green tea leaf extract, tea tree oil, shea butter, & lavender oil for their naturally occurring beneficial properties.
Remember to listen to your body and adjust your cycling routine as needed. We hope these tips for beginner female cyclists help you. Everyone is unique, so find what works best for you and enjoy the ride!
