A How-To Guide For the Beginner Commuter Cyclist
Health wellness

A How-To Guide For the Beginner Commuter Cyclist


 Cycling at the gym is a different monster than burning rubber on the open road. Stationary cycling burns roughly 156 to 233 calories in 15 minutes for a 185-pound individual. In contrast to stationary riding, calories burned while riding your bike outdoors will range from 178 to 367 calories in 15 minutes. Basically, we're trying to tell you that biking to lose weight is a great option; it's also environmentally sustainable. 


Buying Your First Commuting Bike


Don't go all out on your first bike; don't even buy a new bike. Our best advice is to head on over to a local bike shop. But do your research before you just waltz into any ole store. A reputable bike seller is less likely to stock bikes that have a damaged frame or fork. Even if you do find a well-reviewed seller, you still want to inspect the bike yourself. Cracks, rust, bubbled paint, and bends in the tubing are automatic bike-buying no-no's, writes Marc Lindsay for the Map My Run Blog


How Often, How Soon, and How Fast

Beginners beware of the illusion of ease. Riding a bike feels relaxed and easy until you discover you're climbing a hill you never noticed on your bus commute. 


Building Endurance for Your Commute

Aim for riding your bike three times a week until you notice your endurance improve. If your commute to work is short, then go for it. However, if your commute is long, spend a couple of weeks consistently riding to build up endurance before you begin commute. Don't show up to work sweating, late, and panting. Just don't do it to yourself. Test ride to work and bike back home on a day off. If you can do that, get ready to burn some calories and skip the after-work gym session. 


If you are classified as overweight, spend time not only building distance endurance but getting used to the stress on your wrists, knees, and your backside. 


Average Speed Cycling Speed for Beginners

Blog Condition and Nutrition recommends pedaling at a speed of 8 mph, which means you'll cover about two miles in 15 minutes or eight miles in 60 minutes. Individuals classified as overweight should change the speed to be attainable but not comfortable. If you cycle 6 mph, that's okay. Keep going. You will improve. 

A good goal is to work up to the average commuting cyclist speed of 11-12 mph.  


The First Three Weeks For New Commuting Cyclists Are Crucial 


Don't give up as your body adapts to the demands of frequent riding. Muscle fatigue will set in within the first three days and will linger for one to more weeks. Try to keep your cycling schedule.


You should try to get a ride at least three days a week.


We promise the hard work will pay off. You'll notice yourself becoming more adapt sooner rather than later. Unlike many other sports, you don't need a bunch of skills to become a cyclist. All you need to become a confident cyclist is perseverance and desire. 


Bike Safety

Beginners may not be fully aware of the obstacles that will face them on the open road. In 2019 alone, 3,800 motor vehicles collided with a bicycle in New York City. Take a moment to learn more about bicycling safety. It may save your life.


Bike Safety Gear for Adults


  • Helmets are a must to keep crash injuries from becoming fatal.
  • Rearview mirrors help cyclists keep an eye out for traffic further away. 
  • Lights should be on both the front and back of your bike. Simple LED lights that snap onto your bike shouldn't cost much. 
  • Reflectors enable you to be seen and visible at all times. Reflective clothing for early morning and dusk commuters is a must. 
  • Crash-detection apps like Busby monitors your trip. If a crash is detected, they'll send out an alert once the countdown finishes.


Biking Requires Your Attention

Not everyone follows traffic rules, don't rely on them to protect you. Hearing is your best friend while commuting on your bike. Keep headphones and earpieces stored away so you can hear cars coming up on you. Often, you can hear a potential situation coming before you can see it and end up in it. Be vigilant about scanning your environment. Avoid riding on slick surfaces, like road markings.