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HomeGetting back on the Bike

Getting Back in the Saddle Again!

Start Slow and Be Consistent

Don’t expect to jump back into your old pace or distance. Start with short, easy rides—just 20 to 30 minutes, 2–3 times per week. As your comfort and endurance return, gradually increase the length and difficulty of your rides. Consistency builds both confidence and fitness.

Check Your Bike and Gear

If your bike’s been sitting idle, get a full tune-up at a local bike shop. Replace cracked tires, check the chain and cables, and ensure your brakes and gears are working. Don’t forget your helmet—replace it if it’s over five years old or shows any damage.

Set New, Realistic Goals

Your fitness level or lifestyle may have changed. Set achievable goals that fit your current abilities and schedule. Try “ride 10 miles without stopping” or “bike to the farmers market once a week.” These mini-goals will keep you motivated without setting you up for frustration.

Drop to a Comfortable Group Level

It’s perfectly fine to join a slower-paced group, especially at first. Many clubs, like the Memphis Hightailers, offer no-drop rides and multiple pace groups. You’ll gain support and enjoy the ride without pressure to keep up with your old pace.
Consider an E-Bike

If hills or group pace are a challenge, e-bikes can give you a boost without taking away the fun or health benefits. They’re ideal if you're recovering from injury, dealing with aging joints, or just want to stay with friends who ride faster.
Refocus on Enjoyment Over Performance

Let go of speed goals and focus on what drew you to cycling in the first place—fresh air, freedom, and fun. Ride new trails, revisit old routes, and stop for photos, coffee, or just to enjoy the view.
Work on Core Fitness Off the Bike

Being bike-fit means more than just pedaling. Walking, yoga, stretching, or light strength training improves posture, flexibility, and endurance, helping prevent soreness and injury as you rebuild your cycling routine.
Practice Safe Riding Skills Again

Relearn basic handling and traffic skills: how to signal turns, ride in a straight line, brake smoothly, and navigate safely with others. Consider taking a Smart Cycling class for a confidence refresher before riding in groups or traffic-heavy areas.
Track Your Progress, Not Perfection

Use apps like Strava, Ride with GPS, or even a journal to log your rides. Celebrate small wins—like your longest ride in a month or your first group ride back. Progress, not perfection, keeps motivation high.

 Find Encouraging Riding Buddies

Surround yourself with riders who support and uplift you. Join a local cycling club, look for beginner-friendly group rides, or connect with friends who ride at a similar pace. Having a regular ride partner boosts both consistency and morale.


MHBC is supported by your membership dollars. Join or donate to MHBC today to enable us to continue to educate the Greater Memphis Area about Bicycle Safety and Awareness.

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