Cycling

Tips for first-time bike commuters

If you’re a first-time bike commuter, here are six key tips to get you going.

Warmer weather, a little exercise, command of your mobility, a food reward, or maybe yet another transit strike — no matter the motivation, you’ve declared your intention to commute by bike. That’s great, now what? If you’re a first-time bike commuter, here are some key tips to get you rolling.

1. Prepare your bike – Dust off your bike and have an experienced mechanic inspect it before you ride. Getting your bike into tip-top shape prevents common roadside issues down the road
2. Check the weather forecast – Packing a rain jacket or an extra layer takes seconds, but getting caught unprepared can ruin your commute.
3. Plan your route – Map out a path ahead of time that avoids congested streets. Look for quiet side roads and bike paths for a much smoother, calmer ride.
4. Ride by the rules – Earn respect on the road by learning hand signals and obeying traffic laws. Set a good example and show others how to safely share the road.
5. Recruit a friend or co-worker – You'll both benefit from the accountability to start and stick with bike commuting.
6. Be considerate on board – Most trains allow up to two bikes onboard. Be mindful of other passengers when boarding and exiting with your bike.

Health benefits from cycling 

Cycling is a simple and effective way of training your body without too much effort. It’s also one of the rare sports that you can do at any age, whether you’re 3 or 83.

1. Heart health - Cycling is a low-impact cardio workout that improves circulation and strengthens your heart. A 2011 study showed that just 30 minutes a day can cut your risk of heart disease in half.
2. Good for weight loss - Cycling burns fat because it's an endurance activity that helps you control your weight. It is also a low-impact sport, making it much easier on the joints than walking or running for people carrying extra weight.
3. Muscle toning - Pedalling strengthens your thigh and calf muscles. As your calves contract, they boost blood circulation back up to your upper body and help prevent varicose veins.
4. Great for commuting - Using a bike for work is economical, eco-friendly, and often faster than sitting in traffic jams, while giving you major health benefits along the way.
5. Releases stress - Bike commuting melts away stress and nervous tension, often better than relaxants, helping you fall asleep faster and rest deeper. It clears your mind of work worries, leaving you calmer at home. Plus, a major study showed regular bike commuters cut their overall mortality risk by 28%.