Whether you are an experienced or novice cyclist, riding for fun or to work or for shopping and errands will make you happier, healthier and more productive!

Riding a bicycle provides lots of benefits at any speed.  The main thing is that you DO ride.  Let’s look at some tips to get you started!

Here’s some health benefits you’ll enjoy:

• You’ll sleep better and have increased energy and reduced stress.
• Your metabolism will be revved up and your resting pulse slowed down.
• Your cholesterol and blood pressure will both drop.
• Your cardiovascular system will benefit because you’ll burn fat and 400-700calories per hour even riding at a  moderate pace.
• Cycling helps your muscle strength but is easy on joints.
• You’ll enjoy a healthy, shared activity with your family and friends.
• You’ll increase your independence and develop a sense of competence.
• You can combine fun, fitness and transportation.
• You’ll save time, money and wear and tear on your car.
• We’ll all have better air quality/less traffic congestion.

How to Get Started:
Before starting any exercise program get your Doctor's approval.

• Visit a Bike Shop for appropriate equipment. They will help you find the right equipment and sizes for your cycling needs.
• Make sure both bike and helmet fit correctly. Your helmet should have a Consumer Product Safety Commission (CPSC) approved sticker.
• Buy the proper accessories for safety and convenience
• Get front lights and rear lights and reflectors (mandatory).
• Get gloves, bike shorts or tights, bike shoes (very useful).
• Consider saddlebags or baskets, rack and fenders (very useful).
• Learn basic road and bike handling skills.
• Learn some basic bicycle repairs like how to change a flat.
• Start slow and build from week to week. Increase mileage by 10% per week (see our helpful training schedule).
• Keep track of improvements and set goals

Rules of the road:
No matter why or where you ride, following the rules and knowing how your bicycle, fits into the traffic flow helps you be safer.

Always ride in same direction as traffic – even on sidewalks.  You’re invisible on sidewalks – watch out for driveways and intersections!

Follow the same rules that you would if you were driving a motor vehicle

• Be predictable.
• Obey traffic signs and signals.
• Use hand signals – right turn, left turn and stop.
• Don’t weave in and out of traffic lane
• Don’t ride in the Door Zone – look for drivers getting ready to exit car
• If riding with others don’t ride more than 2 abreast unless you’re on a wide shoulder and move to single file when cars approach from the rear.
• Don’t stop in the middle of the road or the path. Instead, pull off onto the shoulder or off the path.
• Walk across angled railroad tracks until you know how to cross them safely.
• Warn other cyclists if you are passing them by saying “on your left”. NEVER pass on the right.
• Don’t be invisible, make your presence known by eye contact, signaling and lane positioning.
• Never compromise your own safety for the convenience of others (and never compromise someone else’s safety for your own convenience).

More Resources:

• Download a copy of What Every Michigan Bicyclists Must Know to learn more about Bicycling in Michigan.
• Read our Bike Commuting Brochure
• League of American Bicyclists' Bike To Work Commuter Brochure and other valuable resources
• MI Commuting Projects by location (coming soon)

This information is brought to you through a partnership between the League of Michigan Bicyclists and the Michigan Department of Community Health