Riding a bicycle is very beneficial for your health. It’s better than running or driving. Cycling is not innate, you have to learn through simple but effective methods. Are you afraid or do you think you’ll never get there? Here are some exercises suitable for an adult, to teach you the bicycle and to allow you to enjoy it.
In the popular imagination, everyone knows how to ride a bicycle. But this belief is false: fear, apprehension, even shame are feelings that make learning to cycle as an adult can be complicated. Fear can be understood (it’s hard to get started) but no shame in having everyone learn at their own pace and when they want.
Quite simple methods exist and we are going to focus on one experienced by a dad who was finally able to ride a bike with his family. These exercises are for everyone, adult or child, and are spread over 5 weekends.
Of course, you can’t ride a bike without a bike, that makes sense! The bike should be suitable for your height, neither too big nor too small. Also bring a helmet to your size; this will protect you and lessen your fear (not totally of course but it helps).
The method is therefore divided into 5 weekends with 5 simple exercises to progress in safety. Don’t be tempted to do several exercises in one session; your brain needs time to absorb this new knowledge, and exercises done a week apart are ideal for it.
So here we go, we embark on the adventure. As a training ground, you need to find a road of a few tens of meters slightly sloping and without holes.
Exercise #1 – Triangle feet
It’s the big day, you will learn to ride a bike and start this method.
- Stand at the top of the slope and don’t forget to put on your helmet.
- Get on the saddle of your bike and keep your feet on the ground.
- Put your hands on the handlebars while braking with both hands.
- Release the brakes and lift your feet off the ground. Your legs should stay straight and form a triangle on either side of the bike. You don’t put your feet directly on the pedals, it’s still a bit early.
- Let the bike go down the slope. That’s it you roll!
- If things are going too fast or you feel there is a problem, quickly put your feet back on the ground.
You have to repeat the exercise between 5 and 10 times to integrate it well. Once done, you have finished your session and you can go home. You and your brain have learned to balance on the bike.
Exercise #2 – Braking
The second day arrived after a long week of waiting. To warm up a little, repeat exercise n ° 1 a few times, if everything works well you can go to step 2 otherwise continue on the first exercise. We go back to the top of the slope with our helmet on and let’s go.
Exercise 2 consists in repeating exercise 1 but this time we no longer use the feet to stop. Once at the bottom of the slope, brake with both hands by squeezing the handles lightly. Feel and discover braking by bike to gradually grasp it.
Once the bike has stopped, keep your feet in a triangle and drop slightly to one side to put one foot on the ground.
Repeat the exercise between 5 and 10 times then go home bearing in mind that you have just taken a new step towards cycling: you now know how to brake.
Exercise #3 – The pedals
As for the previous weekend, repeat the exercise from last week once or twice if all goes well we go to step 3.
Once again, launch yourself on the slope but this time instead of leaving your legs in triangle, put your feet on the pedals but without pedaling. Go all the way down and brake until you come to a complete stop. If you feel like you are losing control of the vehicle, quickly move your triangular legs back and apply the brakes.
As usual repeat the exercise 5 to 10 times to integrate it well. Go home proud to have taken a new step and integrate the action of putting your feet on the pedals by finding a new balance.
Exercise #4 – Pedaling
Here we go again ! Well you now know the principle so I’ll let you do. Once the helmet is installed and the previous exercises reviewed, we embark on an important step: pedaling.
So start as if to redo Exercise 3. With your feet installed on the pedals, start pedaling smoothly (so as not to become destabilized and thus lose your balance). Brake at the end of the road and repeat as usual 5-10 times.
That’s it, you know how to pedal! Well done !
Exercise #5 – Start by pedaling
We finally arrive at the last step. Realize the progress you have made in a few simple exercises and there you are at the gateway to the world of cycling. Awesome, isn’t it?
You are ready and you have already warmed up by redoing last week’s exercises.
This time, we change training ground. So find flat land. And yes you will pedal to ride a bike, it’s a bit like taking a deep dip in swimming.
- Sit on your bike (with your helmet of course) by braking with both hands.
- Put your right foot on the pedal if you are right handed, your left foot if you are left handed. The pedal should be pushed up almost to the front.
- There we come to a technical part. You must perform 3 movements simultaneously: Press the pedal / Release the brakes / Place the second foot on the pedal
- Once properly in place, pedal to simply move forward.
Our latest tips
Don’t be afraid of falling. Contrary to popular belief, it’s pretty hard to fall on your own (but it does happen). If you feel like you are losing control, brake or simply turn your legs back into triangles.
Congratulations! You now know how to ride a bicycle; you will of course have to gain experience, for example you will have to control your trajectory and learn to tame the handlebars of your mount. You can already congratulate yourself and gradually discover the joys of bike rides.
If, unfortunately, this method does not work, if you still have an apprehension and fear of cycling or if you have balance problems that prevent you from climbing on a saddle, solutions exist such as for example stabilizing wheels for bikes adult EZ Trainer Senior .