I’ve not cycled regularly since I was in my 20s. At the time, I was biking to work every day and averaging around 60 miles a week. But after leaving that job, I found myself walking instead. Now, as a man in my late 40s, I wanted to get back into cycling. And I wondered—what five steps should I take before starting?
Step 1: Choose the Right Bike
Before you even think about hitting the road or trails, you need to make sure you have the right bike for your needs. Are you planning to cycle on roads, take on gravel paths, or go full off-road with mountain biking? A road bike is great for speed and long distances, while a hybrid or gravel bike offers more versatility. Visit a bike shop, test different models, and ensure you get the right size—an ill-fitting bike can lead to discomfort or even injury.
Step 2: Get the Right Gear
Cycling isn’t just about the bike—you’ll need proper gear to ride safely and comfortably. A well-fitted helmet is essential, even if you’re just riding locally. Padded cycling shorts will save you from saddle soreness, and a good pair of gloves can reduce strain on your hands. If you plan to ride in the evenings or early mornings, invest in high-visibility clothing and proper lights for your bike.
Step 3: Build Up Your Fitness Gradually
If, like me, you haven’t cycled for years, don’t expect to jump straight back into long-distance rides. Start with shorter, easier rides to rebuild your stamina and confidence. Pay attention to your body—cycling uses different muscles than walking or running, so give yourself time to adapt. Gradually increase your distance and intensity, but always listen to how your body responds.
Step 4: Learn Basic Bike Maintenance
A well-maintained bike makes cycling safer and more enjoyable. Learn how to check your tyre pressure, clean and lubricate your chain, and fix a puncture. Carrying a small repair kit with tyre levers, a spare tube, and a pump can save you from being stranded. If you’re unsure about maintenance, consider taking your bike to a professional for a tune-up before your first ride.
Step 5: Plan Your Routes and Ride Safely
Planning your rides in advance can help you avoid busy roads and unsafe conditions. Look for cycling-friendly routes, whether it’s quiet country lanes, dedicated cycle paths, or traffic-free trails. Be mindful of road safety—follow the Highway Code, be aware of your surroundings, and make yourself visible to drivers. If you’re cycling in a city, be extra cautious at junctions and always assume drivers might not see you.
Get on your bike
Getting back into cycling in your 40s (or at any age) is a fantastic way to improve fitness, enjoy the outdoors, and even save money on transport. With the right bike, gear, and mindset, you’ll soon be back in the saddle and loving every mile.
Are you thinking of taking up cycling again? Let me know in the comments!