Why cycling is great for beginners
Cycling is low-impact, fun and covers more distance than walking or running. It's gentle on your joints while still providing an excellent cardiovascular workout. Whether you have a road bike, mountain bike, hybrid or even a stationary bike, cycling is one of the best ways to build fitness.
Track every ride with Trakon.
GPS route tracking, speed, distance, elevation and calories — all free.
What you need to start
- A bike — any bike works to start. Road bikes are fast, hybrids are versatile, mountain bikes handle trails.
- A helmet — non-negotiable for safety
- Comfortable clothes — padded shorts help for longer rides
- Water bottle — stay hydrated
- Phone with Trakon — for GPS tracking
Beginner cycling plan (4 weeks)
| Week | Sessions | Duration | Focus |
|---|---|---|---|
| 1 | 3 | 20-30 min | Flat terrain, easy pace |
| 2 | 3 | 30-40 min | Add small hills |
| 3 | 4 | 30-45 min | Moderate hills, slightly faster |
| 4 | 4 | 40-60 min | Longer rides, varied terrain |
Cycling technique tips
- Adjust your saddle — leg should be nearly straight at the bottom of the pedal stroke
- Keep cadence high — aim for 80-90 rpm. Easier gears + faster pedaling is better than hard gears + slow pedaling
- Brake smoothly — use both brakes together, squeeze gently
- Stay relaxed — keep a slight bend in your elbows, don't grip the bars tightly
- Look ahead — scan the road 10-20 meters ahead
Track speed, distance and elevation with Trakon.
See your cycling progress build week by week — free on iOS and Android.
Calories burned cycling
| Pace | Calories/hour |
|---|---|
| Leisure (15 km/h) | 250-350 |
| Moderate (20 km/h) | 400-500 |
| Vigorous (25 km/h) | 500-700 |
| Fast (30+ km/h) | 700-900+ |
Estimates based on 70 kg rider. Actual calories vary with weight, terrain and wind.
Safety tips
- Always wear a helmet
- Use lights if riding in low light
- Follow traffic rules — ride with traffic, not against it
- Use hand signals for turns
- Stay aware of cars, pedestrians and other cyclists
Start cycling today — track it free with Trakon.
Read next: How to Track Cycling Progress