6 Important Lessons I Learned In My First Year of Cycling

It's that time of year again, and Mama's ready to clip in.

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Presented by LMNT:

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Last year during prime lockdown, my Specialized bike was one of the things that kept me sane. I got it back in April. Heading out on a road bike was intimidating at first, for sure. This is the second one I’ve ever owned (fun fact: I did a triathlon a few years back) — which means I definitely have experience clipping in outside of a Spin studio.

Still, it took time to feel comfortable speeding downhill again, and I indulged in many rides including steep climbs that resulted in a (non-COVID related) cough afterward. Whether I’m riding in Central Park, adventuring to Coney Island, or cruising up 9W, I I feel so grateful for the opportunity to travel farther than my two legs alone can take me as a New Yorker without a car.

And back during the pandemic? The space felt like such a luxury, escaping the confines of my apartment in a safe way that empowered me to discover new areas. It didn’t hurt that my go-to escape was also low impact on my body, too.

For this week’s newsletter, I’m offering up six lessons I learned in my first full year of cycling. I’ve received handfuls of DMs over the past year with cycling questions. If you have anything specific after reading this, feel free to click the “Leave a comment” button below and ask (I’ll make sure to chime in and answer).

1. Don’t go too far without friends: While I’ll ride anywhere in the New York area (mostly Manhattan, Queens, Brooklyn) solo, my personal rule is that if I can’t walk to a bike shop or call an uber to get home fairly quickly — friends have to be involved. This means that whenever I ride my bike over the George Washington Bridge, I’m not doing it alone. I’m grateful that I’ve found a few good eggs who love riding as much as I do. This rule is partly about safety (I’m still working on nailing the tire-changing thing, more on that in a second). It’s also about enjoyment. I love sharing the experience with others. Plus, riding with buds keeps me accountable to push when inclines pick up and my legs get tired. Plus, helpful for those photo pit stops. 

2. Always have a roadside kit with you: Before you go anywhere on your bike, make sure you have an extra tire tube (if your bike isn’t tubeless) , a hand pump or CO2 cartridge, and whatever other tools you may need if you get a flat tucked in a small bike bag. This way, even if you’re still in the I’ve-watched-50-YouTube-videos-and-still-can’t-change-a-flat-well camp (raises hand), you’ll have the necessary stuff should you get a flat and someone happens to ride by who can give you a hand.

3. Fuel is your BFF: Depending on where you’re going and what kind of terrain you’re covering, you may not feel as though you’re working all that hard on your bike. Still, fuel is very important, especially if you’re going to be in the saddle for a while. Think of this like running in the winter: Just because you aren’t dripping buckets a la a summer sprint, that doesn’t mean nutrition is less important. My go-to cycling fuel includes two bottles of LMNT (their watermelon flavor is to die for), Picky Bars (the Smooth Caffeinator is my jam), and the occasional Gatorade Energy Chew. 

4. Padded shorts are a MUST (so is sunscreen): If you’re going on a ride that will last you more than an hour, then I cannot recommend a pair of shorts with a good chamois enough. Chamois is the padding inside a pair of shorts/bibs that helps to protect your nether-regions (and keep you comfortable). A big misconception: The squishier a chamois feels, the better. Actually, the density is key. My favorite cycling shorts are Rapha Women’s Classic Shorts, Machines for Freedom Essential Cycling Short, and Lululemon City to Summit Cycling Short (only XL in stock). I like shorts over bibs, but everyone’s different. I also love a short with a pocket. Harder to find, for sure.

Also, I mentioned sunscreen. If you don’t want ridiculous shorts (and short sleeve) tan lines, don’t forget to lather up before heading out. I miraculously avoided an awful one last year despite a whole lot of sunny day cycling, and I was really grateful. 

5. Prepare to look … like a cyclist: This is something that took me a while to fully embrace. There’s no two-ways about it: Cycling gear can make you look like a Spandex warrior. Cyclists are all about function, and although sometimes there’s a fashionable intersection — not always. For example: I would never wear a pair of my go-to cycling sunglasses running errands, but I can’t imagine going on a long ride without them. Trust me: Get over it, wear the fingerless gloves, and enjoy your ride.

Also, a caveat here: Cycling is definitely one of the more expensive sports to get into. Remember this: Although individual pieces may cost a pretty penny, they last a ~long~ time because you’re wearing them so sporadically. I recently advised my college roommate on a pair of Rapha bike shorts, and she couldn’t believe the difference she felt from a $65 pair she bought at REI. The phone call I got after her first ride was along the lines of “how did I ever cycle before I had these?”

6. Use. All. Of. Your. Gears. Another “this takes a while to get used to” thing. When I started cycling, I had no clue how many gears my bike had or how to use them properly. Learning this information will completely revolutionize your experience. Here’s a helpful article from Cycling Weekly with more info. 

Want to learn more? Listen to my podcast on 8 Essential Lessons I Learned As A New Cyclist.

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Thanks to LMNT — an electrolyte drink mix with everything you need and nothing you don't — for supporting Hurdle.

Meet LMNT, zero-sugar hydration to support your active lifestyle. I’m the saltiest sweater (cute, I know). These electrolytes have been my go-to recently to perform better. I like them not just because they taste great (the orange salt is my favorite), but they’re also without artificial ingredients, sugar, and coloring. With LMNT, you can:

☀️ Kickstart your mornings

💪 Fuel workouts and improve recovery

Head to DrinkLMNT.com/Hurdle to get a FREE LMNT Sample Pack, including two citrus, two raspberry, two orange, and two raw unflavored. You only pay $5 for shipping! To claim this deal you must go to DrinkLMNT.com/Hurdle — no code necessary.

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HIGHLIGHTS OF THE WEEK

READ: 3 of the Best Neck Pain Exercises To Nix Soreness, According to a Physical Therapist by Tamara Pridgett on Well + Good
If you're like me, I'm constantly looking for ways to better my posture and mobility while working from home. I love that there are helpful how-to videos accompanying each exercise suggestion in this article, and the movements are simple to add into your morning or pre-bed routine.

BUY: These Great Mother’s Day Gifts
Last year, I gave my mom this Lululemon Belt Bag for Mother’s Day, and I don’t think I’ve ever gifted her something that she’s used more (OK, except maybe her Hallmark Channel subscription leading up to the 2020 Christmas season). Other great ideas: A BaronFig notebook, CamelBak MultiBev, and the Gorjana Venice bracelet (which I wear every day).  

LISTEN: The Rich Roll Podcast: “Roll On, Notes From Minneapolis”
I was really interested to see what would come from Rich Roll’s trip to Minneapolis a few weeks back. He got there a week before the Derek Chauvin verdict was read and interviewed different people in the community with the help of his good friend November Project founder Brogan Graham. The first interview with Jeremiah Ellison was released earlier this week. I was surprised to hear his take on being on-site at George Floyd Square, as well as his perspective when asked “what does your podcast do?” 

TAKE: The 5 Love Languages Quiz
Alex and I chatted about our love languages in Monday’s episode. (Hers is physical touch and mine is words of affirmation.) Don’t know what yours are? Take this quiz to find out. 

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🎧 NEW PODCAST EPISODE: Alex Silver-Fagan, Trainer & Creator of Flow Into Strong
When Alex and I recorded together for episode two of the show back in 2017, she had no idea of the hurdles that lay ahead in her journey. We recently agreed that it was time to have her back for round II. The New York-based trainer and "human" (listen to find out where that's coming from) is getting really vulnerable about the bumps in the road over the last few years, including falling in love (and then ending an engagement), leaving her job, and checking herself into a mental health facility at the end of 2020 — emerging from treatment with a new lease on life. She offers up her tips for anyone who can share in her struggle, we talk about the importance of having good relationships in life and how to set boundaries, and navigating spending time alone. 

I'm grateful to Alex for opening up, and I want to reiterate that if you struggle with your mental health — you are not alone. For resources, click here.

🎧 NEW PODCAST EPISODE: #HURDLEMOMENT: How to Use Meditation For Sleep
Eve Lewis Prieto, Director of Meditation and mindfulness teacher at Headspace, is on the show this week chatting about the benefits of meditation when it comes to our sleep. It was the perfect time to connect as we head into Global Stress Awareness Month (also, Wednesday’s premiere of Headspace Guide to Sleep on Netflix). She offers up her best-practice tips for incorporating meditation for improved ZzZs, talks about when you should be doing it, and sheds some light on an important question: Are there different meditations for different predicaments, like stress versus food anxiety versus pandemic versus … (you get the picture).

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Thanks to this week’s Hurdle sponsors LMNT and Picky Bar! For a complete list of the show’s sponsors and some really great deals, check out the sponsors page, here. 

HURDLE SESSIONS: We’ve got new Sessions on deck, and I’d love to see you in one of them! Click the links below for more details. Note: If you can’t make “So, You Want to Run a Marathon?” live — no problem! All ticketed attendees will receive an on-demand recording of the Session the next morning.

So, You Want to Run a Marathon?, May 17 @ 7:30 p.m. ET
It's official, you've committed to the 13.1- or 26.2-mile race that will change your life. As the reality sinks in, so do the questions and we've got the answers! We'll sit down with Amber Rees and Lindsey Clayton of Brave Body Project and talk through the entire training process — from finding the right training plan and paces, to the long run and training nutrition, to race day tips and everything in between.

Mid-Year Reset, May 11 @ 7:00 p.m. ET
Remember those new year goals you committed to in the final days of 2020? It's time to launch into the final 180 days with clarity and purpose. Maybe you set some big goals and then life just happened. Maybe you conquered one or two goals early in the year but now find yourself searching for motivation to finish out what you set to achieve in 2021. Whatever the reason, it's time for a mid-year reset, and I’ve got your back.

Can’t make it to either? Check out one of these past Sessions:

How to Start (and Stay!) Running
How to Take Your Running to the Next Level
Intro to Freelance Writing
Intro to Podcasting
How to Turn Your Side Hustle Into Your Main Gig
Finding Your Power Alone
How to Build a Social Media Presence
Media Strategy for Fitness Professionals
AND * 30-Minute One-On-One Consulting Call *

LEAVE ME A VOICE MESSAGE! Whether you just want to say hi or have a question you want to ask, I’d love to hear from you! Bonus: Your listener question could be answered in an upcoming episode of the show! No topics are off limits.

That’s a WRAP on season five of the show! Next week, I’ll be sharing a special series on motherhood, featuring five back-to-back episodes with women of all backgrounds, with and without children (including a chat with my own Mom!). A huge thanks to Picky Bar for sponsoring the week of content. Head on over to PickyBars.com/Hurdle to get 20 percent off your order of $25 or more.

Another Weekly Hurdle, conquered. Catch you next week.