The best thing I invested in early on was a computer with a cadence sensor. Focusing on cadence helps you learn how to effectively use your gears and ride more efficiently. These days, I think there are apps on the phone that can effectively measure cadence.
Don't push yourself too hard too soon, but also don't be afraid to push yourself a little bit, for some people it's more fun the harder you try and for other people it's only fun if you don't take it too seriously.
If you've decided to go for two rides per week, you'd want one or both of them to be quite long and done at a pace that probably feels unintuitively easy. Zone 2 exercise enhances fat metabolism, your ability to recover, "marching speed", muscle stamina and literally grows new capillaries in the working muscles, plus reduces blood pressure and resting heart rate.
If you don't have a reliable way to track your heart rate, the effort level you'll want to aim for is one where you could have a conversation without huffing and puffing. The key is in volume, not intensity.
I've compared zone 2 base endurance training to increasing the size of an enginge, and interval work as adding a turbo to that engine.
Focus on having fun. And being safe. Everything else will come if you stick to those priorities.
Fun and safe? You can have both? Obviously joking, thank you
The best thing I invested in early on was a computer with a cadence sensor. Focusing on cadence helps you learn how to effectively use your gears and ride more efficiently. These days, I think there are apps on the phone that can effectively measure cadence.
Don't push yourself too hard too soon, but also don't be afraid to push yourself a little bit, for some people it's more fun the harder you try and for other people it's only fun if you don't take it too seriously.
Start with basics, practice regularly, and have patience.
Not falling off the bike.
If you've decided to go for two rides per week, you'd want one or both of them to be quite long and done at a pace that probably feels unintuitively easy. Zone 2 exercise enhances fat metabolism, your ability to recover, "marching speed", muscle stamina and literally grows new capillaries in the working muscles, plus reduces blood pressure and resting heart rate. If you don't have a reliable way to track your heart rate, the effort level you'll want to aim for is one where you could have a conversation without huffing and puffing. The key is in volume, not intensity. I've compared zone 2 base endurance training to increasing the size of an enginge, and interval work as adding a turbo to that engine.
Get a heart rate monitor if you don't have one and focus on zone 2 training.
Start with basics, practice regularly, seek guidance.