Cycling is a non-impact activity appropriate for all fitness levels, but it requires some basic gear to get started. No matter what style of riding you're into--road, off-road, triathlons, commuting, studio cycling classes or just for fun--you need a bike and accessories that fit the kind of riding you are doing.
General
When you buy a bike, also buy a properly-fitting helmet. According to the Bicycle Helmet Safety Institute, all helmets--including those designed for time trials and triathlons, mountain biking, downhill and BMX riding--must meet the same Consumer Product Safety Commission (CPSC) standards. You also need a pump, inner tubes, tire levers, a patch kit, a bottle cage and water bottle. You may also want to invest in padded biking shorts, pocketed jerseys, gloves, clipless pedals and cycling shoes. If you are interested in serious fitness training and data motivate you, then install a bike computer or purchase a heart rate monitor.
Road
Road bikes have curled "drop" handlebars for a more horizontal riding position and narrow, slick tires. Road bikes are fast, and comfortable over long distances. Road bikes don't offer any shock-absorption and the tires don't permit off-road riding. Some novice riders find road bikes' aggressive riding position and narrow seats uncomfortable at first.
Time Trial
Time trial ("TT") and triathlon bikes are designed to put the rider in the lowest, most aerodynamic position possible. TT bikes have long "aero bars" with padded elbow rests to keep the rider's frontal surface area low. TT bikes are the fastest bikes on flat roads, but according to Tom Demerly of Bikesport in Dearborne, Michigan, tri bikes sacrifice some steering control and hill climbing speed in order to increase aerodynamics and take the load off a triathlete's running muscles. A rider can achieve a time trial position on a road bike by installing "clip-on" aero bars.
Mountain Bikes
Mountain bikes put the rider in an upright position and have thick, knobby tires for off-road traction and puncture resistance. Many mountain bikes have front and rear suspension for riding over rough terrain. Mountain bikes are heavier and slower than road bikes on the road, but can be ridden over any surface.
Indoor Cycling
The advantage of indoor cycling is that it is safe and there are no traffic lights or downhills to disrupt your workout, making it ideal for fitness. Studio cycling classes provide motivation and variety, and require no more equipment than a towel and a water bottle! You can also ride at home on a bike trainer or rollers to maintain cycling fitness in the offseason.
Fitness
You can ride any kind of bike for fitness. Beach cruisers are bikes designed for riding in comfort and style on short, flat rides. Hybrid bikes have the wide tires and upright riding position of a mountain bike, and the rigid frame and large wheels of a road bike. Used road or mountain bikes also make good fitness bikes. Choose a bike that fits your dimensions properly and puts your body in a position that you find comfortable.
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