4 Tips Every Beginning Cyclist Should Know


Mark Dziuban offers 4 tips.
Mark Dziuban offers 4 tips.



Cycling is a great way to become physically active while providing an outlet for the adventurous and travel-minded individual. It’s a great way to boost your aerobic activity. It’s also an excellent way to support the environment. All beginning cyclists can benefit from the following tips, designed to get you logging dozens of miles in no time.


Develop a Plan


The sooner you create a plan for your cycling routine, the faster you will see results. Cycling, like any form of aerobic conditioning, requires a steady, but slow, plan. You can find hundreds of training plans online or in cycling guidebooks. These plans help get you from a low-mileage position to race-ready in a matter of weeks or months. Check out this plan, featured on Bicycling.com.

Additionally, researching local races or rides can be a great motivator to put your plan in action. You’ll find it easier to stick with your weekly and monthly goals when you have your eye on a larger prize.





Invest in Proper Equipment


What tools do cyclists need? To start, you’ll need to research what type of bike is right for you. Check out REI’s guide, here, for an overview–road, mountain, crossover, folding? Be sure to have your bike fitted. Test rides are an extremely important process in buying this investment piece. Unlike a pair of sneakers that may only last a season, a high-quality bike can provide you with years of value.

Necessary accessories include safety gear (helmet and reflective clothing), tail lights, an adjustable mirror, a travel-sized tool kit, and a small saddle bag to hold your accessories. It’s not a bad idea to keep a rain jacket, water bottle, and snacks with you, either.


Take care of the human machine


This is a crucial tip for any new fitness program. Proper self-care will provide you with a solid foundation. After each workout, carve out time to stretch. Make healthy eating a priority. Keep track of the hours that you sleep and strive for longer sessions. Because cycling is such a time-consuming and physically strenuous activity, it’s also important to fit the activity around your professional life. As a beginner, it’s not advisable to log a difficult workout after spending 10 hours in the office. Train when you’re fresh and take time to recover when you’re feeling tired. Living a healthy lifestyle will support all of your physical endeavours and allow you to reach your fitness goals faster.


Row of Bikes. 4 Tips for New Cyclists


Join a Community


Finding a community of riders can be a huge help in motivation. Stop by your local bike shop for teams that ride in the area. Just like the bicycle, you’ll want to find the right group for you. Groups will differ widely in terms of style and purpose. It’s most beneficial to first find a “no drop” team. During the ride, experienced cyclists will fall back to help those unable to continue with the pack. Before you begin your group adventure, you’ll want to be sure you can ride in a straight line, have all of the proper equipment, and are capable of controlling your speed.
If you’re not ready for the large group ride, why not enlist a friend or family member to start the hobby with you. You’ll receive the same amount of motivation with less stress.


Bike shot. 4 Tips for new cyclists.



The History of the Paleo Diet


Brief history of the diet template. Benefits, movement.


What is the Paleo Diet? The Paleo Diet is more than a shift away from processed food; it’s a return to the root of early human practices. As humans, we are biologically structured to benefit from the foods that we’ve consumed for the longest amount of time. What does that mean? It means that our primal ancestors spent more time grazing on fruits and nuts than modern humans have spent cooking, packaging foods, and even farming. The biological conditioning is important because as humans, we’ve advanced so quickly socially and culturally. However, our bodies are still tied to the food habits we developed hundreds of thousands of years ago.


The Paleo Diet traces its lineage way back to our earliest ancestors. When civilization was a budding enterprise, humans encountered challenges much different than the obstacles we face today. There were no grocery stores. There were no reliable tools or appliances to prepare food. Humans relied on grazing and hunting for their nutrients. Today, the Paleo Diet strives to model its tenants to those same priorities. Why? By eating a diet that appeals to our evolutionary roots; we’re able to ward off diseases, illnesses, and a host of modern ailments.


At its core, Paleo eating strips away all processed foods, and all foods high in sugar and carbs. These are all modern ingredients that are bodies have not been able to accommodate. While the Paleo diet may seem severe, its foundation is simple and easy to follow. The basic regiment? Eggs, fruits and vegetables, pasture-fed meat, and nuts.





The science behind the Paleo Diet suggests remarkable benefits. Individuals eating the low-carb diet find they’re more focused, they weigh less, and perhaps most significantly, they are more inspired to adopt additional cave-man habits, like developing a healthier sleep schedule or relying less on technology for entertainment.


The Paleo Diet was introduced to the world nearly five years ago by Michelle Tan, a pharmacist living in Palo Alto. Ms. Tan’s original mission–to recreate a primordial sleep routine, soon encompassed so much more. Today, the Paleo diet is the subject of hundreds of articles and blogs. Celebrities have endorsed its success. There are retreats, classes, and nutritional plans to follow. Ms. Tan’s blog: Nom Nom Paleo, receives a healthy daily following and offers a collection of recipes, podcasts, and articles demystifying the simple and effective diet.


The Paleo’s cult-like following is not surprising. The diet exudes a passion for living and eating. It attracts motivated, ambitious individuals who are looking to better their lives through science and history. This is not a diet for those looking for a quick fix. And despite the diet’s prohibitive groups (no gluten or processed foods), Paleo encourages people to prepare and eat food that brings them joy. Eat what you love; love what you eat. Ancestral eating is more than an emphasis on real food over processed food. It’s a return to a template that provides our bodies with the nutrients that we need to function and survive.







Welcome to Mark Dziuban’s blog on fitness, health, and positive living. Come back soon to learn more.