Cycling Tips for the Overweight

If you are overweight, exercise can help you to reduce your weight.  Make it easy on your joints by cycling.   

Do you have the right bike for your body weight and size?  If you are not sure, shop and ask around. Check with the shop if they know the maximum weight load of the bikes supplied.

Look at the specification of the bicycle to verify material used.

   
Most bicycles frames are made of high-tensile steel (hi ten steel) which is heavier or aluminum which is lighter. Chromoly frame bike are also available.  This material is lighter than hi ten steel but stronger.

Look at the specification of the wheels.  Look at the number of spokes holes.  It is common for bikes to have 28, 32 or 36 spokes wheel.  The Apollo unit shown here has 32 spokes holes with double wall rims.  The higher in number of spokes will help support the weight of a heavier rider.  That is why 40 or 48 spokes wheels are used on tandems meant for two riders.  Look at the way the spokes are laced onto the rim.  Spokes that are distributed evenly across the circumference of the rim are considered more durable.  The double walled rim will also help as it will significantly increase the strength of the wheel.

If you are not sure if you will take up cycling seriously or you lack confidence that the bicycle can take your weight load, consider buying a high-ten steel bike to start as it tend to be cheaper than an aluminum or chromoly frame bike. Moreover, most heavy duty bike are made of hi ten steel.  As hi ten steel will bend before it breaks, you will also get a prior warning if the bike has been overloaded.

Check out bicycles like the old style double beam bike.  The additional top bar add strength to its capacity.  The upright handle bar which is curved closer to your body will allow you to sit more upright.  That will reduce the stress on your wrists as you no longer have to lean forward and put your weight on them as you ride.

As old style bikes are single speed, it would be best not to ride in areas that requires you to ride uphill as that can be hard on your knees.  It will be awkward if you have to get down from your bike to push it up.  Also, avoid cycling against the wind as you will have to exert more energy to ride which will shack you out before you could enjoy the ride.

Get your shades on before you start riding to avoid eye contact with fellow road users who could be checking you out which may make you feel self conscious.

Your butt is going to be sore when you just begin cycling.  Saddle soreness is to be expected even for cyclists without weight issues.  If you find it awkward to wear tight cyclist pants which come padded, consider wearing cargo pants with detachable padded undershot.

Tight cyclist pants can also be worn under your regular baggy pants.

An extra thick gel saddle cover will also help reduce the pain of a sore bottom after a long ride.

If it does not help, you will have to get yourself a wider saddle.

Unless your are cycling on a fat bike, avoid potholes whenever possible and if you hit one, lifting your butt off the saddle will reduce the pain and take the pressure off your back wheel.  So, saying, it would be best to invest in a pair of metal pedals as the plastic ones commonly supplied may not be able to hold up to your weight as you stand on them.

Alternatively, you can start by building up your stamina on a trainer.  With that you can mount your bicycle on it and practice cycling at home till you have the confidence to ride outdoor.

Meantime, you may also want to read, "The Escapades of an Overweight Cyclist" by Graham Butt, which hopefully, will give you the boost you need to start cycling yourself.



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Heard of fatbike?

Have you heard of bicycles with fat tyres?

These are your regular 26er expect that it runs on 26x4" tyres.  The idea of fat bikes started in USA as it is great for snow laden roads.  So, no more tying cable ties on the tyres for better traction with fat bikes on the scene.

The fat bike looks bulky and you will think that it will slow you down till you try it.  And if you also think that you could not possibly ride it over rough surfaces, then you have to check this video out.



Fat bikes is also good on sandy places, such as, the beaches along the coast and sand dunes in the desert.  You can definitely ride it on rough surfaces, muddy or grassy patches.  Don't worry that it does not have a suspension fork installed.  Let the air out some and you will feel that you are ridding on a 2 wheeler monster truck.

If you are always complaining that the tyres on your regular bike frequently run flat on you, you obviously have weight issues.  Till you loose some load, you will have to consider ridding a fat bike to avoid the hassle of pumping air into your tyres everytime you are on it.

You can also consider using a fat bike for touring.  The broader base of the tyres makes it easier for you to handle your bike as the load of your panniers are not evenly spread out and can cause your bike to skid on you.

So, what are you waiting for?  Go get a fat bike!

There are also models running on 20x4" tyres.