Everything You Need to Know About Cycling

Four mornings a week I wake up before the sun rises. The house is quiet, my kids are sleeping, and the lights are out in our cheerful little cul-de-sac. I throw on a sports bra and shorts that I set out the night before and slowly climb the stairs to my home gym (aka converted storage room), skipping the last, extra squeaky step. I clip into my bike, put my headphones in, and ride. 

Sometimes it’s 20 minutes—when I’m lucky, it’s 45—but no matter how much time I have, starting my morning with sweat is a game-changer for me. I’m not alone: science shows that those who exercise in the morning are more likely to stick to a routine. Plus, physical activity— like cycling— sets you up for a great day. It can improve your mood, reduce stress, and improve productivity.

As a runner who cycles for cross-training, I’m easily frustrated that I spend so much time on a bike “going nowhere.” I crave the feeling of the wind on my face and the sound of the wheel whirring against the pavement. I daydream of my favorite place to ride: a flat, quiet stretch of road in Long Island that twists and turns, with the beach on one side and the bay on the other. This out-and-back is a quick ten-miler that oscillates between easy and super challenging, depending on the headwind. 

It’s on this road that I first discovered the joys of road biking, on a hybrid Trek that was gifted to me for high school graduation. It seems like an odd gift to request, but looking back, that bike built upon my keen appreciation for the outdoors and endless curiosity about new (and fun) forms of physical activity. That bike has stood the test of time and is waiting for more great adventures.

Only a few streets away, my three-year-old daughter recently rode her first bike with training wheels. The image of her barreling down the road on her shiny, pink Schwinn, streamers from the handlebars trailing her, and a smile pasted to her face, is ingrained in my memory. It brings me joy to think that she discovered the incredible feeling of freedom and excitement that comes with the push and pull of each pedal stroke.

Whether you’re coaching a child, a weekend warrior, training for a century ride, or part of my at-home cycling pack, remember, it's that innate joy and sense of freedom that may be the best benefit of cycling. My morning rides may not take me beyond the walls of my home, but the bike transports me to a better space each day. 

The editors of Verywell Fit hope this compilation of articles inspires you to start (or continue) cycling. Our expert writers cover everything you need to know from choosing and adjusting a bike to safety tips and injury prevention. Enjoy the ride.

Eliza Savage, MS, RD

Associate Editorial Director, Verywell Fit