You may decide that you want to bike for fun, cardio fitness, weight loss or as an economical, green means to get from one place to another. Stationary bikes are great for fitness and burning calories, but there is no way to simulate the feeling of propelling yourself through the neighborhood or park. It's never too late to enter the world of bicycling, so if you are new, strap on your helmet and get ready to pedal your way to a fitter you.
Preparation
Step 1
Read up on bicycle safety even before you start practicing bicycling. Chances are you will want to hit the road as soon as you learn the basic skills and this will probably happen far more quickly than you imagine. Check out websites, such as Washington State Department of Transportation, for safety tips. Keep the bike in good repair, follow the rules and laws that drivers follow and watch out for hazards such as leaves, rocks, grates, pedestrians, vehicles and parked cars with people getting out.
Step 2
Straddle the bike with both feet flat on the ground and your legs slightly apart. You should have about 2 inches clearance between your crotch and the cross bar. Consult eBicycles, listed in the Resources section, for a sizing chart and bicycle size calculator.
Step 3
Lower the bike seat so you can sit on the seat and still have both feet flat on the ground. Your legs should be straight.
Step 4
Prepare for practice. Tie your shoes carefully and secure your long pants so the legs don't get caught in the bike sprockets. Wear a fitted helmet whenever you ride.
Learn the Skills
Step 1
While sitting on the seat, scoot the bike along on a flat surface. If you prefer, find an open grassy area that has a gentle incline with an obstruction-free stretch of flat space at the bottom of the incline. Start at the top. Push forward to start rolling. Allow the incline to provide your momentum.
Step 2
Add steering to your practice. Make a large, looping turn. If you want, set up some targets of paper or leaves and steer the bike to roll over the target.
Step 3
Add braking to your skills. Slowly apply pressure to the hand or coaster brakes before you reach the bottom of the hill. Practice braking until you can stop quickly while still maintaining balance.
Step 4
Add pedaling. Start to pedal during the end of one of your downhill coasts. Pedal as far as you feel comfortable, but keep your speed moderate while you are still mastering your basic skills.
Step 5
Learn how to start pedaling from the stopped position. Sit on the bike with one foot resting on a pedal at the 2 o'clock to 3 o'clock position and the other foot flat on the ground. Press down on the pedal similar to when you pushed off the ground to begin your coast.
Tips and Warnings
- Take your first road trip with a seasoned rider who can lead the way and help you navigate while you are still getting comfortable with your basic skills. Once you've acquired the basic motor skills, the most important thing you can do to assure your safety is stay alert to your environment. If you have access to a razor scooter, learn how to balance and steer using it. Scooters with large tires and hand brakes give you the experience of braking.
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