The Best Cycling Touring Tips for Older Adults

Cycling is your way to better health, longer life, and friendships! Reduce chronic diseases like bronchitis, flu, and colds, and get fit. Tips to assist you.

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Cycling gets you out in the outdoors which gives you fresh air, vitamin D, and a feeling of action and positiveness, therefore your sleep patterns improve. Even though muscles deteriorate as we get older, cycling reduces muscle weakening and the aging process. This is a perfect exercise and little pressure is placed on the joints. As we get older, adventure travel gets more and more important and cycling touring is a valuable way to experience this.

Ride into the horizon, forget your worries, and experience a new sense of freedom, resulting in all-around health and mental improvement.

How do you describe Cycling?

“Ride as much or as little, as long or as short as you feel. But ride”

Eddy Merckx

• The power in your feet and the control in your handlebars. Very satisfying!
• It is life! For those who cycle, it becomes their way of life.
• Getting away from everything and undergoing a feeling of freedom.
• A continuous challenge that has some aches and pains, but is so much fun!
• Depression is swept under the rug and it helps you move positively forward.
• Make lifelong friends with those of similar interests. Socialize on numerous tours.
• Feel alive, fit, and healthy!
• Low-cost form of touring that assists you to lose those unwanted calories.
• Keeps your health, heart, and aging in check.
• Helps you grow older with dignity.

6 Different types of Bikes

Most importantly make sure your bike is designed for a lady!

Ladies’ bikes, whatever the style have a smaller frame, and the geometry of the bike is different. Mostly they have a step-through frame, with the grips on the diameter of the handlebar narrower, whereas the saddles are shorter but wider and adapted to our physic.

1. Road bikes

– obviously are meant mainly for the tarmac and do not cope well off-road, being very light, and are geared for those who want to go very fast, with their tyres thinner and less knobbly, additionally, they have drop handlebars which can be terribly uncomfortable for an older person setting out.

2. Mountain bikes

– is just what their name indicates. Equally important, these bikes are difficult and slower to ride on tarmac roads, including numerous gears to help you get up that steep incline in the mountains. Their tyres are fatter and knobbly to give you that grip you will need, but on the road, they can be a headache.

3. Commuter or Hybrid bikes

– are a mix of both road and mountain bikes. Some brands have suspension in the front which helps cushion those bumps you can’t always avoid. Likewise, the handlebars are straight and the tyres are not as fat as a mountain bike but wider than a road bike. A good all-rounder bike!

4. Cyclocross bikes

– are not a good choice for a more senior rider as even though the tyres can be knobbler, the handlebars are still dropped. Awfully uncomfortable! Also is known as “cross bikes”. (I call it a road bike that wants to be a mountain bike.)

5. Electric bike

– could be a good choice if you do not appreciate cycling up a steep hill as the electric bike kicks in and assists your climb. It is more of an electric hybrid or commuter bike and you do find the mountain bike version too.

6. Touring bikes

– even though the name tells us we should be riding these bikes if we are looking at doing tours, the handlebars are dropped, so in my personal opinion, these are out of the question for us older adults unless we have been riding road bikes for years.

We are talking about going on cycle tours, which gives you that much-needed vacation therefore in this instance you should be looking at commuter or hybrid bikes.

Trek Bikes are a fabulous brand of bike and cyclists all over the world recommend them.

Initial Tips on How to Ride a Bike

If you rode a bike as a child, it will not take you long to get the feeling back. If you didn’t that is ok, you can still do it! You need to start slowly and do a bit of riding every day in a safe area where you feel not everyone is looking at you and making you self-conscious.

Don’t expect to climb on and go and do a 60km tour as it takes a bit of time and practice to build your natural balance and fitness levels up. One morning as you go on your ride you will reach that moment when you say to yourself, I can do this!” What a fabulous feeling!

Remember you will need the correct gear and the correct bike before you start your adventure. Types of cycles vary and I chat about them further down in the article. Essential gear is purchased because you need that protection, so purchase a few key pieces when you start, however, don’t get them after you have a bit of an oopsie!

Where should you Purchase Your First Bike?

You must purchase your first bicycle at a cycle shop near you. They will be able to see if the bike fits you correctly and do adjustments to the bike to make sure that it does fit you while cycling and stopping. The cycles also come with a service plan and with the knowledge the shop assistant can relay to you is invaluable. Also, they will be able to answer any questions you may have. In the future, the cycle shop is close by if you have any further queries.

1. Make sure the saddle you choose is comfortable. Every person is different so choose your saddle wisely. You may like a bike but do not feel comfortable on that saddle. Change it! Change the height 1mm at a time until your pedaling is smooth. Too low you will feel pressure on your knees.
2. Decide whether you would like clipless or flat pedals. If you are more of an experienced rider, clipless is for you, but if you need to take your feet off the pedals quickly and will be walking around with the shoes without cleats, go with flat pedals.
3. Great thought must go into which style of bicycle you want. Sit on the different bikes to get a “feel”.
4. With the help of the shop assistant, adjust your saddle and handlebars to your comfort. This allows you to have power behind the cycle and overall performance. The correct height also can prevent injury.
5. Does the bicycle come with a track pump, to use at home, a mini pump, and a tire repair kit? How do you use them?
6. Changing a tire or repairing the tire, you need to know how to do it yourself. Learn this and get the cycle shop to show you. Practice this before you go out on the road.
7. Ask about the gears. How do you use them?
8. Are there front and back brakes? When do you use them?

“To set your saddle height, sit on the bike, unclip, and place your heel in the middle of the pedal axle with it at the furthest point so that the crank is in line with the seat tube. Your hips should not have to rock to reach the pedal but your leg should be completely straight so that when you clip in, there is a slight bend.”

George from Cycling Weekly

Suggested Initial Gear you should Purchase

Most importantly you need a helmet. Even kids have to wear helmets in most countries today. Did you know that there is no anatomic difference between men’s and women’s heads, other than the average diameter?

Once you get more involved in riding, you yourself will see what you need. From gloves to T-shirts to jerseys.

Helmet required by law

Giro Seyen MIPS Helmet

A reputable brand is important. This is your head you are talking about and it needs looking after, with the consequent being they are sturdy and extremely comfortable, do their job, and are cost-effective. MIPS means: Utilising the Multi-Directional Impact Protection System to redirect energy in a crash. This is what you want! They are easily adjusted to the diameter of your head and the ventilation is super! The color is Black Craze and comes in small and medium.

It is recommended that all helmets, whatever the brand are replaced every 3 – 5 years.

Cycling shoes, should I or shouldn’t I?

When you are starting out, this can be a debatable topic, as the benefits of cycling clipless shoes are that help creates power through the pedal stroke, especially if the pedals are clipless, which assist you far more than “takkies”, running shoes, or sneakers.

Here are some suggested cycling shoes. These are a personal choice and I am very fussy about the feel of the shoe.

Start with flat pedals. They are wider but allow your shoe to grip the stable pedal, as when you start out you will be placing your feet down on the ground on numerous occasions. These Giro shoes are very comfortable with a wide range of adjustments.

3 Women’s Cycling Pants and Underwear

Women’s Cycling Pants 3D Padded Compression Tight, Long Bike Bicycle Pants with Wide Waistband

17 different color variations of these super-fit cycling pants, with a wide waistband, make a huge difference in eliminating chafing. The 3D padding helps your bum from getting numb and protects your hipbone from injuries.

THRLEGBIRD Women’s Cycling Underwear 3D Padded Bike Shorts Underwear Bicycle Briefs MTB Undershorts

A lifesaver when in the saddle for long periods of time. They are lightweight and breathable.

NOOYME Women’s Bike Shorts for Cycling with 3D Padded Women Cycling Shorts

I know numerous friends of mine who love riding in bike shorts, as they are fabulous! They help avoid chafing, and irritation to the skin. “Chamois Padded: 3D structure, multi-layer, super light high breathable, and comfortable.” The best, as they are seamless so you don’t get saddle sores and abrasion between the legs.

Cycling Jersey

A cycling jersey keeps you warm or cool. They are made from a really good breathable fabric that pulls moisture from your body that will keep you dry and cool when you ride. I would say that a jersey is imperative to your riding gear.

Mountain Bike Jersey Women, Women’s Cycling Jersey Biking Shirt Jacket Tops, Comfortable Quick Dry

2 Suggested Cycling Socks

The correct socks help reduce swelling and the formation of blisters, which are important pieces of attire for your cycling wardrobe. If you are doing a bit of off-road cycling, the long socks offer protection against ticks and other insects. Good socks help prevent sweat from going into your shoes.

1. Gmall Cycling Socks for Women Funny Color No Show 

Cushioned on the toes and ankles and assist with the reduction of friction and absorption friction, with the cushion also protecting the heel from bruising. Hence, they are breathable and do not slip down.

2. Graduated Medical Compression Socks for Women 20-30mmhg Knee High Sock

5% fabulous genuine copper ions which support pain, and healing and help eliminate odor allowing optimal articulation and muscle support. Breathable high-performance fabric that keeps an optimal temperature.

What are the Effects of Cycling on your Health and Body Shape

• Assists with your balance. This is important as we get older if we start losing our balance, we break bones that take longer to heal.
• Our cholesterol levels improve.
• It helps reduce the decline in muscle cells. Your muscles develop with cycling.
• Your brain health improves.
• Posture and coordination improve.
• Cycling is a sport that reduces pressure on the joints.
• Alzheimer’s Disease and dementia can be delayed and prevented.
• Cycling helps reduce the risk of chronic disease.
• Produce more T cells which are needed to boost your immune system.
• You will meet new people and will socialize more.
• You will feel so much more positive and good about yourself as a whole.

Cycling clubs for Seniors

Now you are all geared out, have your cycle, have been practicing and you are feeling pretty confident. Time to join a cycling club, especially for the older adult! This is where it starts getting exciting!

Clubs can be very involved or very simple, depending on what you prefer. The main thing is to have fun, get exercise, treasure the beauty around you and enjoy your newly made friends. Go on cycling vacations and tours. Have some adventures!

Some clubs get together weekly, monthly or quarterly. Find out from the club organizers. If you are living in an area where there are no cycling clubs for your age group, put an appeal out there for other older adults who cycle. Arrange to meet or join their groups. Cyclists are everywhere and these groups can be found.

To find cycling clubs, start by searching Facebook. Look for Cycling Clubs for Seniors in areas near you. Another one is Meetup. Browse bulletin boards at retirement homes, gyms, or cycle shops. Cycle shops are a mountain of information and can direct you to where to find these clubs.

Interview with Shireen Brocco: An addicted cycling “older adult”!

Thank you, Shireen for giving me the opportunity to interview you. Both you and your husband are epic cyclists and the purpose of the interview is for others to benefit from your information, from first-hand experience.

Question 1: Are you part of the “older adult” generation? 56 to 60

Question 2: Do you and your husband enjoy traveling? Absolutely!

Question 3: When did you start this cycling adventure and why did you start? I started when I was 38 now 56 as I stopped smoking and gained weight. Terence started a few years earlier when a friend asked him to ride the 94.7 road race.

Question 4: Do you mainly do cycling trips away together? We love cycling away but we do races separately as he is much faster. We have done a few tours together – Botswana, Clarens, etc.

Question 6: What type of cycle do you recommend for an older woman? There are mountain bikes, road bikes, and hybrid or cross bikes. Any particular brand you recommend? Also, the reason why? Love mountain biking. You see places you would not normally see. I love my Giant and Terence likes his Scott. The best is to try a few friends’ bikes and then make your decision.

Question 6: What type of cycle do you recommend for an older woman? There are mountain bikes, road bikes, and hybrid or cross bikes. Any particular brand you recommend? Also the reason why? Love mountain biking. You see places you would not normally see. I love my Giant and Terence likes his Scott. The best is to try a few friends’ bikes and then make your decision.

Question 7: Do you belong to a cycling club? If yes, which club? If yes, by belonging to a club what benefits does it have by being a member? No, we don’t belong. We did belong to Cycle Lab when we did road bikes and they are good for races as they normally have a refreshment tent for after the race. But mountain biking we do our own thing.

Question 8: When you go away on these cycling tours (challenges) do you organize them yourself or are they organized for you? Most are organized for us. They are expensive so twice a year is good.

Question 9: Have you made friends on your cycling journey? Not really. We stick to our group of 10 friends. 5 couples.

Question 10: If an older adult would like to start riding now, what advice would you give them? Definitely get involved with a club first, make a few friends, and then go out together. Cycle Lab is a good place to start. “Ride Like a Girl” for mountain biking is also very good.

Question 11: By being a cyclist of the older adult sect, do you think your health, physical and mental has reaped its rewards? And why? For sure! It has kept my weight down and the outdoors is always good for the soul and mind.

Question 12: Gear of course is a necessity, but what riding gear do you think is a must before you even go out and cycle? Any particular brands you are passionate about? Definitely, cycling shorts are a must! The rest can follow as you can afford it. I like Cape Storm and First Ascent Clothing.

Question 13: Any further advice you can give our readership? Whatever you decide whether it is road or mountain biking, just go and have fun! It’s not about the best bike or clothing or fitness; it’s about the places you see, the people you are with, and the experiences. Just have FUN!

Question 14: Which cycling tour has been your favorite so far and why? Mashatu in Botswana and Jozini – both. Where riding our bikes with wild animals through the bush. Unbelievable!

“It is the unknown around the corner that turns my wheels”

Heinz Stucke

Do you want to cycle and go on cycling tours, meet new friends and get healthier? Maybe you already cycle? Share with us your knowledge and comments below.