Cycling 101: Beginner Mistakes And How To Avoid Them

Cycling is not only a fantastic form of exercise but also a great way to explore your surroundings and connect with nature. Whether you’re a seasoned rider or just starting out, it’s easy to make some common mistakes that can hinder your enjoyment and progress. In this guide, we’ll highlight some of the most common beginner mistakes in cycling and provide practical tips on how to avoid them, ensuring a smoother and more enjoyable riding experience.

  1. Skipping Bike Fit: One of the biggest mistakes beginners make is neglecting to get a proper bike fit. Riding a bike that isn’t adjusted to your body can lead to discomfort, pain, and even injury. Before hitting the road, invest in a professional bike fitting session to ensure that your bike is set up correctly for your body size and riding style. A properly fitted bike will enhance your comfort, efficiency, and overall performance.
  2. Ignoring Safety Gear: Safety should always be a top priority when cycling. Many beginners make the mistake of overlooking the importance of wearing appropriate safety gear. Always wear a properly fitted helmet to protect your head in case of falls or accidents. Additionally, invest in high-visibility clothing and reflective gear to make yourself more visible to other road users, especially when riding in low-light conditions. Don’t forget to equip your bike with lights and reflectors for added visibility.
  3. Overlooking Bike Maintenance: Regular bike maintenance is essential for keeping your bike in optimal condition and ensuring a smooth ride. Neglecting maintenance tasks such as cleaning, lubricating, and inspecting your bike can lead to mechanical issues and premature wear and tear. Get into the habit of performing basic maintenance checks before each ride, such as checking tire pressure, inspecting brakes and gears, and ensuring that all bolts are tightened properly. Regularly servicing your bike at a local bike shop will also help prevent major problems down the road.
  4. Starting Too Fast, Too Soon: Many beginners make the mistake of pushing themselves too hard and trying to tackle long distances or steep climbs right from the start. This can lead to fatigue, frustration, and burnout, making it harder to stick with cycling in the long run. Instead, start slowly and gradually increase the intensity and duration of your rides as your fitness level improves. Listen to your body and don’t be afraid to take breaks when needed. Setting realistic goals and tracking your progress can help you stay motivated and avoid overexertion.
  5. Poor Pedaling Technique: Proper pedaling technique is crucial for maximizing your efficiency and power output while cycling. Many beginners make the mistake of relying too much on their quads and neglecting to engage their glutes, hamstrings, and core muscles. Focus on maintaining a smooth and circular pedaling motion, applying consistent pressure throughout the entire pedal stroke. Experiment with different gears and cadences to find the most comfortable and efficient pedaling rhythm for your riding style and terrain.

Cycling is a rewarding and enjoyable activity that offers numerous physical and mental benefits. By avoiding these common beginner mistakes and following the tips outlined in this guide, you can enhance your cycling experience and make the most of your time on the bike. Remember to prioritize safety, invest in proper equipment, and listen to your body as you embark on your cycling journey. With practice and perseverance, you’ll soon be cruising confidently on two wheels, exploring new routes, and achieving your cycling goals. Happy riding!

Cycling Routes in Cape Town

Cape Town is a biker’s heaven. It is considered one of the most bike-friendly cities in the world. From scenic mountain routes to wide open spaces surrounded by nature, there are amazing cycling routes that suit all skills and fitness levels. The city’s natural environment is abundant with single tracks, switchbacks, jeep tracks, and tarmac roads to suit everyone from the leisure cyclist to the technical rider. Some of these cycling routes are on the outskirts of the city, while others will take a bit of driving to get to. Here are some of the amazing cycling routes in Cape Town.

Table Mountain

cycling route

The Table Mountain offers some of the best and most accessible cycling and mountain biking trails in the city. The terrain in Table Mountain is often steep and unforgiving. An extensive trail network stretches from the Western Seaboard, via Signal Hill and Table Mountain right to Newlands forest and Constantia Nek. There are several access points and dozens of loops that can keep you busy for hours on end. The trails vary from exposed single track and rock gardens to gentle jeep tracks that take you through the cool shade of indigenous forest Afromontane forests. You can pick up a Table Mountain MTB map from a local bike shop, Cape Town tourism office or the Table Mountain National Park visitor center.

Signal Hill

cycling routes in cape town

Signal Hill technically falls under Table Mountain National Park. This flat-topped hill situated next to Lion’s Head has a number of mountain biking trails. There are several single and jeep track trails leading to either side of Signal Hill. Most tracks except the Big Easy are Intermediate to Expert. The Big Easy is by far the best and easiest way to access Signal Hill. The tracks are signposted and fairly easy to recognize. A trail map is also available at the gate at the top of the roller-coaster next to the monument.

Sea Point Promenade Meander

Sea Point Promenade Meander

The Sea Point Promenade is one of Cape Town’s favorite places to cycle, walk and play. This 7-kilometer scenic beach-front route is mostly paved and completely flat and is suitable for all levels of fitness. The Seapoint Promenade runs the length of Sea Point’s beachfront, from Bantry Bay to Mouille Point where it connects to Green Point Urban Park. This cycling route starts at the Up Cycles bicycle rental station and runs along the coastline, passing bustling play parks, fascinating public art, and other recreational activities. We suggest that you go slow when cycling in the early mornings and evenings as this area can be quiet busy.

Tokai Forest

tokai forest

Tokai Forest in the city’s southern suburbs is one of the most popular cycling destinations in Cape Town. There are several cycling trails through the dense forest and along exposed jeep tracks that offer something for all skill levels. Whether you are looking for a soft cycle or something more extreme, Tokai forest offers it all. All routes are mostly gravel roads, but you can choose single tracks from a number of different routes depending on your riding ability and confidence. Tokai Forest is not only popular for its amazing cycling trails, it is also popular for bird watching, hiking, and horse riding.

Chapman’s Peak Drive

chapman's peak

Chapman’s Peak is renowned as one of the most scenic marine drives in the world. It stretches from Hout Bay to Noordhoek. This picturesque 9-kilometer mountain road is winding up and down along the Atlantic Coast with 114 curves. The route can be strenuous with its many twists but it is very scenic and can be enjoyed also by amateur riders. Chapman’s Peak Drive also has numerous vantage points and picnic spots where you can enjoy fantastic views over Hout Bay.

Why You Should Start Cycling

Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It is also fun, cheap and good for the environment. Here are some of the reasons why you should start cycling.


Cycling Improves Cardiovascular Health

You get the same cardiovascular benefits from cycling that you get from any other form of aerobic exercise. During cycling, the heart beats faster than usual. This exercises the heart and promotes good health. Studies showed positive results in terms of cardiovascular function. Those who participate in activities such as cycling, walking and running improve cardiovascular function. Hence, cycling is great for your heart. Cyclists are less likely to develop high blood pressure.

Weight Loss

Cycling is an excellent exercise for burning calories. It is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. A person cycling with a speed of 10 mph burns 260 calories in an hour. Cycling must be combined with a healthy eating plan if you’re trying to lose weight. It is a comfortable form of exercise and you can change the time and intensity, it can be built up slowly and be varied to suit you.

Strengthens and Tones Muscles

Regular working out helps a person maintain a lean body. Cycling is an activity that involves a great deal of pedaling. It exercises not just the muscles in the front of the thighs and the buttocks but also the arms, back and the core muscles. It is actually an overall physical workout and involves the movement of almost every part of the body. Studies have shown strong evidence showing that the health of muscles is directly related to cycling. On top of it all, cycling is gentle on your joints and helps preserve cartilage.

Increase Your Brain Power

Cycling helps build new brain cells in the hippocampus which is responsible for memory but starts to deteriorate from the age of 30. Researchers from the University of Illinois found that a five percent improvement in cardiorespiratory fitness from cycling led to an improvement of up to 15 percent in mental tests. A study conducted by Charles Hillman back in 2007 also showed that exercise boosts brain power and helps to stave off Alzheimer’s in the elderly. Cycling is said to boost blood flow and oxygen to the brain, which fires and regenerates receptors, explaining how exercise helps ward off Alzheimer’s.


Develop Stamina

Cycling helps increase the body’s stamina and gives a boost to the endurance capacity of a person. Stamina refers to your body’s ability to endure extended periods of exercise. You can build stamina by cycling if you combine longer ride sessions with set training programs and some lifestyle changes. The aim is to make your body used to the drawing of energy for a long time without getting too fatigued.

Reduces Stress

Most scientific research has generally supported the idea that exercise helps to ease stress. Experts say that playing any kind of sport can reduce stress and helps improve your self-esteem. Bicycle riding can be taken up for reducing stress and having fun. “Cycling is one of the most effective treatments for stress and in many cases has been proven to be as effective as medication – if not more so,” said Neil Shah, of the Stress Management Society.

Improves Your Sex Life

According to health experts in the US, being more physically active like cycling improves your vascular health, which has the knock-on effect of boosting your sex drive. A study from Cornell University also concluded that male athletes have the sexual prowess of men two to five years younger, with physically fit females delaying the menopause by a similar amount of time.

Grow Your Social Circle

Cycling is an incredibly sociable sport. Joining a cycling club or group is an excellent way to grow your social circle, and you’ll probably find all the maintenance and training advice you may have been looking for there. Plus, you meet new people and develop friendships with people whom you share a common interest.

A Guide To Cycling In Copenhagen

Copenhagen is a city where the people life on their bicycles. Cycling is the primary method of transportation in the city with people using bikes to get to work, take their children to school and go shopping. Cycling is such a large part of life in the Danish capital that only 29% of households living there own a car. Statistics show that there are actually more bikes in the city than there are people.

The World’s First Bike City


Copenhagen is focused on getting people to use bicycles when traveling around the city. The green transport routes around the city have been made for cyclists and will take you through all of the green spaces in the city. The cycle tracks and traffic lights have been coordinated to favor cyclists during rush hour and vehicles will often sit in traffic while cyclists sweep through the city.

The city also hosts a cycle super highway which leads cyclists in and out of the city. The super highway reaches up to 15 kilometers outside of the city limits. The city has over 350 kilometers of cycle paths and lanes which make it very easy for cycles to get around. The lanes are also raised from the road which makes them very safe to use.


The sustainability experts at Treehugger have named Copenhagen the best cycle city for 2 years running. This is due to the wide lanes the city offers and the abundance of cycle routes. It is not only the city that has great cycle route, but many of the attractions to the north and south of the city can be reached using a bicycle.

Cycling As A Tourist


If you are going to be visiting Copenhagen then you do not have to worry about taking a bicycle with you. Many of the hotels in the city will provide their guests with bicycles so that they can travel around and view what the city has to offer. If you are not going to be staying in one of these hotels then you will have other options.

There are a number of bicycle rental stores around the city where you can hire a bicycle. The rentals will vary in price from 75kr for the day to 350kr for the week. However, if you are looking for a cheaper alternative then you could also borrow on do the city bikes. These bikes will cost 25kr for an hour and will have a built in GPS which is very useful for any visitors. The bikes can be found across the city and rented from the city stands.


The city bike program was first introduced in 1995 with the first generation of bicycles being retired and replaced over the years. In 2013 the city bikes changed and were replaced with a new generation of electric bikes which makes traveling around the capital even easier. There are 1800 bikes available for rental in the city bike program so you should never have trouble finding one.

Bicycles On Public Transport

Bicycles are not the only form of transport in Copenhagen as they also have the S-train. If you are going to be taking the S-train then you can take your bike onto the train with you. However, if you are going to be taking one of the regional trains in Denmark then you will need to buy a bike ticket. The cost of this ticket will vary depending on your destination and you will need to find out more at the train station.


Cycling in Copenhagen is a way of life with at least a third of commuters using their bike to get to work. If you are visiting the city you can easily hire a bike from a rental store or from the city bike program.

Urban Commuter Cycling Safety

Cycling Is One of The Best Ways To Get Around


Riding a bicycle is one of the best ways to get around town. We know that it is very efficient, that it costs very little money and it can help you get in shape. It is no wonder that more and more people are deciding to ride a bicycle to commute on a daily basis. You see more and more people in urban environments choosing to ride a bicycle than to use cars or even take public transportation. You might be one of these people who have decided to cycle instead of taking a car or public transportation. You might be aware of all the things that come with making this decision but we’ll talk about it anyway.
It Can Be Dangerous


The first thing that you have to realize is that cycling can be very dangerous. It is true, many motorists do not pay attention to people on bicycles. Bicycles can easily fit into the background and that makes them easy to hit. When you ride your bicycle as your main form of transportation you should be aware of all drivers at all times. You should also make sure that you are very visible to them. You should give cars the right of way as often as you can because this can prevent injury. Every year hundreds of bicyclists are killed each year on the roads. Please do not be one of them.
Ways To Make It Safer


There are many ways to make riding a bicycle safer in an urban environment. The first way that you can make cycling a lot safer is by making yourself as visible as possible. That could include wearing reflective clothing, having reflectors on your bicycle, having reflective lights on the frame of your bicycle, having brake lights and headlights on your bicycle. You also have to learn how to make proper decisions that can keep you out of harm’s way. That means not riding aggressively, being patient, knowing that cars can not accurately guess the speed that a bicycle is going.
Way To Make It Comfortable


You will stay committed to riding your bicycle every day as your primary way of commuting if it is as comfortable as possible. This starts with having the proper seat for riding in an urban environment. You need to see that it’s very comfortable, that is has a gel cushion, that the seat has suspension, that it has springs. You can also purchase a spring-loaded seats stem that will take the load off of your seat. You can also invest in front shocks that can take some of the impact for riding around town. You also need Creature Comforts such as fans, body heaters and things that can make riding in the elements a lot more comfortable. You should also have a safety bag that has a poncho and other weather equipment that can protect you.
Putting It All Together

Make sure that you have all the right equipment, that you take the right precautions and that you figure out what you need to be comfortable when riding in an urban environment.

Cape Town Bicycle Tour: See The City

A Great Way To See The City

There are many ways to see the City of Cape Town but not all of them are created equal. Some are definitely better than others and cycling around the city is definitely the best way to do it. We are talking about not just riding a bicycle alone but going on a guided tour with someone who truly knows the city. When you take such a tour you will see the city in a way that you could not normally take it all in. It will definitely be the highlight of your trip and you will be able to take many memorable pictures while you are on your tour.


Slow Down And Absorb Everything

s__dafrika_1740Some ways that people typically tour the city is by taking various buses, various tour vans and other vehicles that although they travel relatively slow to other Motor Vehicles; you can’t really take in everything. The ability to ride slow on a bicycle allows you to take in more things than you normally would be able to see. You’ll also get much better pictures as you ride around and have the ability to stop whenever you want to. You could argue that a walking tour would be the same but walking is very tiring and sometimes you just want to coast on a bicycle and let the bicycle do all the work for you.

Fresh Air And Light Exercise

shutterstock_58236202It’s also tackles two things that people love about taking a bicycle tour. People love getting fresh air and they love that they are getting very easy exercise. It is so easy to be lazy and to just eat really great food while on vacation but a bicycle tour is a great way to get out in the fresh air and get moving. It is exercising without exercising at all because you’re going to feel so comfortable doing it. It’s a great choice for anyone who wants to see the city in a different way, who wants to their blood flowing while taking in everything and absorbing all that the the city has to offer.

Cape Town Is The Perfect Bicycle City


We have already established that cycling a is a great way to tour the city but let’s now talk about how Cape Town is the perfect City to ride a bicycle in. Cape Town is a city that is not really hilly and it has a ton of flat areas which make cycling around the town very easy. We have everyone from young children to elderly people on bicycles taking in the city that way. So you don’t have to worry about it being tough, tackling Hills or having to walk your bicycle more than riding it. It is a city that was perfectly made for riding the bicycle.

Sign Up Now You Will Love It

Don’t waste any more time and sign up for the next bicycle tour in Cape Town, you are sure to have a great time.

Benefits Of Cycling To Work

There are a number of advantages of cycling to work such as improved health, longer life, lower cost, higher energy level and cycling is also environmentally friendly. If your workplace is close enough and you are not biking to work, here are some of the major benefits of biking to work.

One of the biggest benefits of regular cycling is that it helps you remain fit. It is estimated that a 30 min bike ride can help in burning anywhere from 200 to 500 cal, depending on your weight. Also, you will not only burn off extra fat during cycling but you will also keep it burning at a higher rate for several hours after you are done cycling as it enhances the sedentary metabolic rate.


Cycling is also much kinder to your joints, especially if you are overweight by a lot. It is one of the better ways to lose weight then jogging as cycling does not put too much strain on your joints. You not only become fitter when you cycle regularly but you also look younger.

Cycling significantly cuts down the risk of cardiovascular disease, all types of cancer, type II diabetes, obesity, high blood pressure and other ailments related to heart. A number of research studies have confirmed that just 150 min of cycling each week can make someone biologically younger by around nine years. Other research studies have also found that the risk of heart disease can be cut by up to 50% with regular cycling. Aerobic exercises help in accelerating your breathing rate which helps in stimulating the contraction of intestinal muscles and prevents bloating as well as various other diseases.

When you cycle to work, you also save a lot of money in the long run. Many people are not aware of the fact that operating expense of a car for a year is around $8000 whereas you will need to spend, on an average, only around $300 when you use a bicycle for commuting to work. You will not only save money on vehicle maintenance and running costs but also on your healthcare costs. It is estimated that being active just twice a week has the potential to lower the healthcare costs by around $400-$500 a year for obese individuals.

Bike Commuter in Portland Oregon

Since cycling is increasing in popularity, a number of cities all around the world have dedicated pathways for bicycles which make cycling a much safer activity as compared to driving a car.

When you shun your car in favor of cycling to work, you help in saving the planet. A car takes around 20 times the materials and energy used for making a bicycle. Also, operating a bicycle results in zero pollution whereas a lot of pollution is generated when you use a car. In most countries, a majority of carbon emissions are generated from road transport but you can help in cutting down the overall carbon emissions by using a bike for your commute.

Regular cycling also helps in increasing your self-esteem and confidence levels as you get fitter and leaner. In other words, it helps in lifting up your mood. When you cycle, you also get increased exposure to sunlight that also helps in increasing the level of serotonin in your brain. It has been observed that many people all around the world suffer from vitamin D deficiency whereas around 20 min of exposure to sunlight is enough for the body to synthesize enough vitamin D.


Regular cycling also helps in removing cortisol, the stress hormone, from the body.

Overall, these are some of the major benefits of cycling to work. Cycling is becoming popular all over the world. It is cheaper, better for your health and good for the environment.

Why I Love Riding My Bike

I have never been into sports and wouldn’t really call myself an active person. However, I decided to make some changes to my habits a few years ago because I was gaining weight and felt tired all the time. I talked to my doctor and he recommended that I find an activity I enjoy. He said I had to be more active to avoid developing more serious health issues.

The problem was that I did not really enjoy any sports. I finally decided to purchase a bike and to ride it as often as possible. I found that I really enjoyed riding my bike and this simple activity has made a difference for my health.

adc062I love riding my bike because I feel this is a healthier activity than sitting at home on the computer or in front of the TV. I used to spend most of my free time catching up on TV shows and talking to friends on Facebook. I still have time to be online and do all the things I love but I really feel that my days are more productive when I make some time to ride my bike.

I have made some new friends thanks to this new activity. I start going on short bike rides throughout my neighborhood and eventually, people started recognizing me. I know almost everyone in my neighborhood now and have recently started riding my bike at a local park where I have met people with similar interests. I never thought riding my bike would be a way to meet new people but I was wrong!

Riding my bike is a great way to get some fresh air. I feel that I wasn’t spending enough time outdoors before I started going on bike rides regularly. I work in an office and would spend almost all my free time indoors at home. I didn’t realize how much getting some fresh air, some sunshine and just spending time outside was important until I started riding my bike and saw how much of a positive difference it made in my life.


Being more active has helped me feel better about my body. I started riding my bike because I was gaining weight and nothing I did seemed to help. I have lost a few pounds since I started riding my bike and I think I have started developing stronger muscles. My silhouette looks a lot better and I feel more comfortable in my body than ever before. I can now wear clothes that I love but that I haven’t been able to wear in years!

My energy levels and my mood have improved since I became more active. I used to have a hard time with going to sleep at night and always felt tired in the morning. I think that going on a bike ride everyday has helped with my internal clock. I sleep better at night, feel better when I wake up and have more energy throughout the day. I have also found that I am in a better mood after getting some exercise.

Riding my bike has done wonders for my stress levels. My job can be stressful at times and I used to feel overwhelmed by it. I have found that going on a bike ride early in the morning allows me to keep my stress under control during my day at work and that riding my bike when I get home is the perfect way to relax.

These are only a few reasons why I love riding my bike. I am glad I decided to start being more active and my next project is to get my children to go on bike rides with me!