While it can be a competitive sport, cycling is also one of the most accessible and beginner-friendly sports. Adaptable for all ages and fitness levels, newer technology and safety gear are making it even easier to hop on a bike and start pedaling.

High-impact exercises like running can provide health benefits, but can be tough on joints after a while. Cycling, however, is a low-impact activity that’s gentler on joints and still provides a worthwhile workout. Not only does it work for all ages, but for those coming back from injury, too.

Bicycle’s basic mechanics, from balancing, pedaling, and steering, are easy to learn. Plus, newer bikes come with adjustable gears and shock absorbers, so you can be comfortable from the time you start pedaling to the moment you step off the bike.

For beginners, there are a couple of bikes you can choose from. Hybrid bikes may be great for commuting and moderate trails, while road bikes are geared towards longer rides, and finally, mountain bikes are designed for rugged terrain. You can also try out stationary bikes or indoor trainers for a controlled environment before taking a step outside.

Keep reading to learn seven tips for beginner cyclists and how to make your ride as beneficial as possible.

Key Benefits of Cycling Credit: Markus Spiske

The benefits of cycling go beyond just low-impact physical activity. These are some other positives for cyclists:

Improved Cardiovascular Health: No matter if you’re on a straight stretch or going up a hill, cycling helps strengthen the heart and lungs.

Enhanced Muscle Strength: Cycling specifically targets the legs and core, building those muscles to create a better pedaling experience.

Mental Well-being: When cycling, your mental health is positively impacted, with reduced stress, anxiety, and symptoms of depression.

Environmental Impact: By taking a bike instead of a car, you can lower carbon emissions in the atmosphere and contribute to healthier communities. Plus, it’ll save gas money.

Getting Started with Cycling Credit: Nate Johnston

For those beginner cyclists who want to put foot to pedal, there are some ways to ease the transition into cycling regularly. Here are a few ways to prepare your body:

Cardiovascular Endurance: Take the time to add some brisk walking, jogging, or elliptical workouts into your daily routine.

Muscle Strengthening: Kickstart your leg muscle journey by doing squats, lunges, planks, and glute bridges. It can help the core and leg muscles adapt to cycling regularly.

Balance Exercises: Try standing on one leg or on a balance board to increase your stability and have fewer falls off your bike.

Before getting on the bike, beginner cyclists are encouraged to know the basic mechanics, such as proper braking, gear shifting, and bike maintenance. This can be learned online or through a local bike shop.

Safety First Credit: Kaffeebart

Safety is crucial when cycling, especially if you’re on a main road, steep hill, or other pathway that has harmful obstacles. While cycling indoors doesn’t require any safety gear, once you get the confidence to cycle outside, make sure to have these pieces of safety gear:

Properly Fitted Helmet: There are all sorts of helmets you can choose from, but all are designed to protect your head in case of a fall.

Reflective Clothing: Reflective clothing helps cars, other cyclists, motorcycles, or people in general to see you while you’re on your bike.

Hydration: Stay hydrated during your ride with water or an electrolyte drink. For more dedicated riders, energy-filled snacks may be useful too.

It may also be helpful to learn hand signals and road awareness when cycling alongside motorists, to ensure your safety for the whole ride.

Mental Preparation Credit: Karla Arróniz

Proper cycling isn’t just about physical preparation, but mental too. Beginner cyclists will often have a fear of falling during the ride or self-doubt about their physical capabilities. Try some of these tips to prepare mentally:

Set Realistic Goals: Nobody starts cycling like a pro, and putting that pressure on yourself is not healthy. Start with shorter rides first to build your endurance and confidence, and then slowly increase your rides.

Track Your Progress: Download a tracking app or use a sports watch to monitor your improvements and calories burned to see proof of your dedication.

Join Group Rides: Blend your fitness goals with connection and support, motivating you to get on the bike every day, or as much as your schedule allows.

Wrap-Up Credit: Polina Rytova

Cycling is not just for pros or a certain age group. If you want to become a cyclist, nothing is stopping you. Any age or skill level can put their foot to the pedal and have a great time on a bike, no matter if it’s inside or outside. Along with several physical benefits, cyclists will also have an improved mental state. With the right amount of preparation, safety equipment, and knowledge about your bike, you can find a healthier version of yourself that loves to go for a bike ride.