How to Start Cycling When You Haven’t Ridden in Years

You used to ride everywhere. To school, around the neighborhood, down to a friend’s house. Then life happened. A car, a job, maybe kids. Somewhere along the way, the bike ended up in a garage corner collecting dust.

Good news: getting back on a bike is way easier than you think. Cycling is one of the most forgiving forms of exercise you can pick up again, and your body remembers more than you’d expect. Here’s how to make that first ride back feel less scary and more fun.

Why Cycling Is Perfect for a Comeback

There’s a reason physical therapists recommend cycling for people recovering from injuries. It’s low impact, meaning your joints absorb significantly less force compared to running or even walking on hard surfaces. A systematic review published in the Scandinavian Journal of Medicine & Science in Sports found a clear positive relationship between cycling and cardiorespiratory fitness, with reduced risk of cardiovascular disease and cancer mortality.

The CDC lists cycling as a moderate-intensity aerobic activity that counts toward the recommended 150 minutes per week of exercise. So even casual rides around the neighborhood are doing something real for your health.

And here’s what makes cycling especially great for returning exercisers: you can coast. Seriously. On a bike, you control the intensity moment to moment. Tired going up a hill? Shift to a lower gear. Legs burning? Coast for a bit. That kind of built-in recovery doesn’t really exist with running or most other cardio.

If you’re weighing cycling against other options, we compared the surprising health benefits of cycling in a deeper dive worth checking out.

Before Your First Ride: The Quick Checklist

You don’t need a fancy bike or expensive gear to get started. But a few basics matter.

Check your old bike (or borrow one). If your bike has been sitting for years, give it a once-over:

Tires: Are they holding air? Flat tires are the number one reason a first ride never happens. A bike pump costs about $15.
Brakes: Squeeze both levers. Do the pads actually grip the wheels? If they feel spongy or don’t respond, get them adjusted at a bike shop (usually $15 to $30).
Chain: Spin the pedals. If the chain is rusty or stiff, a little chain lube goes a long way.
Seat height: When sitting on the seat, your leg should have a slight bend at the bottom of the pedal stroke. Too low and your knees will hurt. Too high and you’ll rock side to side.

Wear a helmet. Not optional. Even at low speeds, a fall can cause serious injury.

Skip the spandex (for now). Comfortable athletic clothes work fine. Avoid anything loose enough to catch in the chain. That’s it.

Your First Ride Back

Keep it short. Like, embarrassingly short if you need to. Fifteen to twenty minutes is plenty for a first ride.

Here’s a simple plan:

Pick a flat, low-traffic route. A neighborhood loop, a park path, a quiet street. You want somewhere you can focus on riding without worrying about cars.
Start slow. Pedal at a pace where you could carry on a conversation. If you’re gasping, you’re going too hard.
Get comfortable with the basics again. Shifting gears, braking smoothly, turning. It comes back fast, but give yourself a few minutes.
Turn around before you’re tired. You still have to ride home. A common beginner mistake is going too far out and dreading the return trip.

That’s it for ride one. No distance goals, no speed targets. Just get on, ride, and come home feeling good about it.

Building Up: A 4-Week Starter Plan

The biggest mistake people make when returning to cycling is doing too much too soon. Your cardiovascular system might handle it, but your sit bones (yes, that’s a real term) and your hands will protest if you jump to long rides right away.

Week 1: Two to three rides, 15 to 20 minutes each. Easy pace. Focus on comfort and getting used to the saddle again.

Week 2: Three rides, 20 to 30 minutes each. Start exploring different routes. Try a gentle hill or two.

Week 3: Three to four rides, 25 to 35 minutes. Pick up the pace slightly on flat sections. Your endurance will start improving noticeably around now.

Week 4: Three to four rides, 30 to 45 minutes. You can start thinking about longer routes, more varied terrain, or riding with a purpose (commuting, errands, meeting a friend somewhere).

If a week feels too hard, repeat it. There’s zero shame in that. Consistency matters way more than progression.

Dealing with the Mental Stuff

The physical part of returning to cycling is honestly the easy part. The mental side is where most people get stuck.

Traffic anxiety is real. If riding on roads feels overwhelming, start on bike paths or quiet residential streets. Many cities have dedicated cycling infrastructure now that didn’t exist years ago. Check your local parks department website for trail maps.

You might feel slow. That’s okay. You are slow right now, and that’s completely fine. Speed comes with consistency. Focus on showing up, not on your average pace.

Soreness in unexpected places. Your legs will be fine. But your hands, neck, shoulders, and backside might ache after the first few rides. This is normal and fades as your body adapts to the riding position. Padded cycling gloves can help with hand numbness if it’s an issue.

Gear That Actually Matters (and What Doesn’t)

You don’t need to spend a fortune to start cycling again. Here’s what’s actually worth getting:

Worth it: – A helmet that fits properly ($30 to $60) – A basic floor pump with a pressure gauge ($15 to $25) – A water bottle and cage ($10) – Front and rear lights if you’ll ride near dusk ($20 to $40)

Nice to have but not essential: – Padded cycling shorts or liner shorts (your sit bones will thank you on longer rides) – Cycling gloves (helps with hand fatigue and grip) – A simple bike computer or phone mount to track your rides

Don’t need yet: – Clipless pedals and cycling shoes – A heart rate monitor – Anything made of carbon fiber

If you want to track your rides and see your progress over time, Vima Bike is a straightforward cycling tracker that shows your route, distance, and pace without overcomplicating things.

When to See a Doctor

Cycling is generally safe, but talk to a doctor before starting if:

You have heart disease, diabetes, or arthritis
You’ve had a recent injury or surgery
You experience chest pain, dizziness, or shortness of breath during light activity
You’re over 50 and haven’t exercised in several years

The Mayo Clinic specifically recommends checking with a healthcare professional before beginning a new exercise program if you have chronic health conditions or haven’t exercised in a long time.

It Really Is Like Riding a Bike

The phrase exists for a reason. Your body remembers the balance, the coordination, the rhythm of pedaling. What it doesn’t remember is the feeling of wind on your face, the satisfaction of cresting a hill, or how good it feels to explore your neighborhood at a pace where you actually notice things.

Start small. Be patient with yourself. And don’t overthink it.

The bike is waiting. Go ride it.