Cycling isn’t just fun. It can also deliver big fitness gains with the right gear and strategy.
There’s no better way to take in a perfect spring day than from a bike. The songbirds are back, the daffodils are blooming and your dusty 10-speed is looking for a rider.
But hopping on a bike can be more than a way to pass a pleasant afternoon; cycling can also give your fitness level a powerful boost without straining your joints, preparing you for higher-impact sports like running or tennis.
“There’s a reason cycling is the gold standard for people rehabbing knee injuries,” said Seth Forman, a sports performance trainer in New Jersey.
Research suggests cycling can improve cardiovascular health, which in turn lowers cancer mortality. That said, riding is not a perfect form of exercise. While it’s excellent cardio, it won’t boost bone health as much as sports like running, because your weight is supported by the bike.
“You need to supplement with resistance training to fill in the gaps,” Mr. Forman said.
But you don’t need to invest hundreds of dollars in Lycra to take your Saturday fun ride up a few notches to become a workout. You just need the right bike, gear and training approach.
Finding the right bike for you
Whether you’re pulling an old bike out of the garage or buying new, your first trip should be to your local bike shop for sizing. “If you’re not comfortable on your bike, you’re not going to ride it much,” said Marilyn Chychota, a triathlon coach in Tucson, Ariz., and former professional athlete