As the adage goes, riding a bike is one of those skills that, once learned, can never be forgotten. As a great low-impact form of cardio, cycling also has the added benefit of being a fabulous strength trainer. And, as a bonus, it’s an environmentally friendly way to get around.
As a beginner, start by riding three to five times a week for 30-60 minutes each time. Stick to that volume for two weeks before increasing your pace and duration a bit.
It’s important to remember that cycling is a whole body exercise, so be sure to focus on keeping your core strong and your back straight. Keep in mind, too, that your butt may feel a little sore at first as it gets used to the shape of the saddle, says Pebbles. “But that doesn’t mean you’re doing anything wrong,” she adds.
Another cycling tip for beginners is to take it slow and easy at the beginning, and avoid going out too hard. The goal is to get your legs and butt used to the movement of riding, not rushing to see how many miles you can cover in a ride.
As you build up, try adding a few hill-training sessions to your week. These can be as simple as biking up and down a short, easy-to-climb hill at a moderate intensity level (a 4-5 on a rating of perceived exertion scale where 1 is sitting at a cafe looking at your bike and 10 is sprinting). It’s also helpful to learn to use the brakes while you are gaining confidence on your bike.
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