What happens when a two-time Olympic gold medalist, two-time FIFA World Cup Champion, and U.S. Women’s National Soccer Team member decides to take up cycling? For one thing, the spandex really throw her off at first.
But that didn’t stop Tobin Heath from falling in love with life on two wheels, first at the spin studio rehabbing an injury, then on the roads around Los Angeles, and finally, riding around with the Canyon//SRAM team as they did a reconnaissance ride of stage two of the Tour de France Femmes. She even hosted interviews with pros like Demi Vollering and Kasia Niewiadoma with Strava during the Tour.
We wanted to hear how Heath found herself fully committed to the bike life, what she learned from the pros, and how she believes that the more we watch women's bike racing, the better on the bike we can become. Here are her top tips when it comes to getting started with cycling.
Ride With Others
“Until I did the ride with Canyon//SRAM, I had done most of my riding alone,” Heath says. “I realized on that ride that it’s amazing to just feel like part of a team. I play a team sport, obviously, so I’m used to putting on the uniform and getting into that team setting, so even putting on the team kit felt really natural for me. I do think it helps you become a better rider when you can ride with other people—and they don’t have to be pros.”
Try Before You Buy
Buying your first bike can be incredibly intimidating, especially if you’re not sure what kind of riding you really want to do. Road? Gravel? Mountain bike? Basic commuting around town? It may be helpful to borrow a bike from a similar-sized friend, hit up demo days at local bike shops, or even spend the money to rent a couple of different bikes to test out what type of biking feels fun to you.
That’s what Heath did: When she decided to try riding outside, she asked a friend if she could borrow her gravel bike to test out in the mountains around Santa Monica, California.
A few rides later, and she was hooked—but she was happy she tested the bike before committing. “It’s an expensive sport and the gear is really intense when you first get started!” she says. “I was thankful that I was able to test it out before I fully bought in.”
Find Your Local Community
“That’s one of the most special parts about cycling: the community,” Heath says. “It’s such a community-focused sport. In Los Angeles, there are so many clubs and groups and rides that you can jump into and meet new people if you don’t already know other cyclists, and even if you don’t always want to ride with a group, it’s a great way to get started since you can find out about the best spots to ride and ask tons of questions.”
While she’s not sticking to any specific training plan or considering turning pro on the bike anytime soon, Heath now rides a few times a week, mixing indoor and outdoor rides, as well as solo and group rides depending on her hectic travel schedule.
Ride Outside
While Heath started riding indoors as a way to rehab a soccer injury, she fell in love with cycling when she got outside. “Getting outdoors that just was the game changer,” she says. “I remember the first time I came home from a three-hour ride in the mountains, and my partner was just like, ‘I haven’t seen you look that happy in a long time.’ That feeling of freedom was just something that I couldn’t get from riding inside.”
Buy a Chamois
New cyclists may feel a little sheepish donning a full spandex kit, but Heath is here to tell you that it is a game-changer. “It’s so funny, I remember looking at other people wearing cycling kits and thinking it was really silly to wear that if you’re not a pro. I just assumed it wasn’t necessary. And then I got a cycling kit and I understood,” Heath laughs. “Wearing the kit obviously is super functional when you’re riding, so you can put stuff in your jersey pockets and the saddle is much more comfortable with the padded shorts—you wouldn’t survive a long ride without it—but it also changed the way I saw myself as a cyclist. It makes you feel fast.”
Share Your Progress
Your journey matters more than you think. Heath has become a big fan of Strava in recent months—it serves as an online version of a community, allows you to track your own progress on the bike, and lets you see how people similar to you (or the top pros) are training.
“When I started riding, I was so inspired by seeing what other riders were doing,” she says. “I find that if you see it, you want to do it. And I love seeing all different levels of riders sharing what they’re doing, because I think that helps motivate even more people. A lot of people, especially women, will see what the pros are doing and feel like it’s not achievable, because they can’t visualize themselves training like that. But if they can see someone who looks like them posting rides, they see that it’s possible.”
Watch Women’s Cycling to Get Better
While watching a race like the Tour de France Femmes avec Zwift is simply fun and entertaining, you can also watch it for some valuable tips, says Heath. Look closely at how the riders set themselves up to take a corner smoothly, or how close they’re drafting each other. Check out how they’re positioning their bodies to maximize power output on the climbs.
While you may not be as vast as Vollering or Niewiadoma, you can still learn a lot from them. “Not only is it going to inspire you to go out and ride, you’re going to learn a lot about cycling just by being a fan of the sport,” Heath says.
Seriously, Ride With Friends
“When I first started, the women I knew who rode were serious riders,” says Heath. “They kept inviting me out to ride, and I would say, ‘No, I’m not ready yet.’ But I was ready and they absolutely would have made space for me even if I wasn’t as fast. Cycling is super inclusive if you want to be part of a community. And if the worst case is that you’re left behind on a hill, who cares? Even if you start a ride with friends and split up part way through, it’s much more fun and you really do get better when you have those other women around you.”
Molly writes about cycling, nutrition and training with an emphasis on bringing more women into sport. She's the author of nine books including the Shred Girls series and is the founder of Strong Girl Publishing. She co-hosts The Consummate Athlete Podcast and spends most of her free time biking and running on trails, occasionally joined by her mini-dachshund.
