Cycling

Cycling uses a bicycle to travel by pedaling. The chain and gears translate leg power to the rear wheel; hand brakes slow the wheels. On flats you maintain a steady cadence (roughly 70–90 revolutions per minute for many riders). Climbing requires lower gears and seated or standing effort; descending needs controlled braking and line choice. Road cyclists share lanes with traffic where legal; many cities also offer protected paths. Helmets, lights, and predictable signaling reduce risk.^[1][2]

Make sure the bike fits: saddle height lets a slight knee bend at the bottom of the pedal stroke. Practice starting, stopping, and signaling in a quiet parking lot. Begin with 20–30 minute easy rides on low-traffic paths. Learn to use gears before steep hills. Carry a spare tube, pump, and water. Join a beginner group ride or bike shop clinic for traffic skills. Increase weekly distance gradually to avoid knee strain.^[1]