This chart can help you see how bicycling fits your goals and lifestyle concerns.
Body Parts Worked
Heart, lungs, legs.
Calories Burned
About 544 an hour for a 150-pound person, 726 for a 200-pound person, at a moderate 12-to 14-mph pace.
Gear
The bike itself, padded shorts, helmet, reflectors, light, water bottle, saddle bag with repair supplies.
Location
Preferably on a paved bike path or in a dedicated bike lane, or a designated bike trail for off-road biking.
Time
If you're going to get out there, figure on being out for 30 minutes, at least. It takes a while to get warmed up.
Schedule/Flexibility
Whenever your schedule and the weather permit.
Bicycling Tips
If you're going to stay on relatively smooth roads, get a road bike. For rougher roads (including city streets) and for versatility, consider a "hybrid" bike. Mountain bikes are appropriate for those who will be doing mostly mountain and trial biking.
Comfort is the key to long rides, and the right bike setup is the key to comfort. On a road or hybrid bike, set the handlebars about an inch lower than the saddle. Unless you're a racer, any lower puts undue strain on your back. For mountain bikes, two to four inches is right. Make sure your seat is level. And test drive a few different seats before settling one that’s comfy for the long haul.
Buy your bike from a reputable bike shop, and make friends with your dealer. Repairs and upgrades are a whole lot easier when you have friends in the business.
Many towns have bike clubs and nearby rails-to-trails multi-use paths that may extend dozens or even hundreds of miles.
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