If you’ve not been on a bike since you were a kid or you’ve had a few years off the bike, the following tips are designed to help you gradually increase your fitness.

If your bike has been in garage for a few years you should take it to your local bike shop to make sure it’s safe to ride. You can ask them to help you adjust the seat and handle bars so that the bike fits you.

Cycling has many health benefits that can be built into your everyday life. As little as 30 minutes of moderate exercise a day can help improve and maintain good health, also reducing the risk of chronic health conditions.

When you first start cycling build up your fitness and confidence gradually:

• Start easy and build up slowly, trying to increase your longest distance by about 10 – 20 percent each week until you reach your goal
• As it gets easier, challenge yourself to gradually go longer, faster or include more hills
• Don’t forget to drink plenty of water before, during and after the ride
• Have a good stretch before and after each ride.

Thinking about cycling? A guide to help you get started | PDF 997KB

Cycling training guide from Sydney South West Area Health Service

Join us on one of our easy social rides to start off.