Want to start cycling after 50? Here's how

Selecting the Right Bike

While it’s entirely feasible to stay as fit and active as many younger people after turning 50, aging often brings challenges such as joint issues, chronic pain, and balance concerns. Choosing the appropriate bike based on your physical stature and condition is the crucial first step toward making cycling your new favorite pastime.

Lifestyle bikes are crafted for comfort, featuring padded seats and a U-shaped lower frame for easy mounting and dismounting. Their ergonomic design allows you to ride in a natural and relaxed posture, while low gears and forward-placed bottom brackets make pedaling easier on your knees. Some of these bikes also come equipped with electric assist, which provides an extra boost when climbing hills.

Recumbent bikes offer full back and neck support, concentrating your weight on the seat and making balancing simpler. They boast a lower center of gravity, enhancing stability and reducing the fear of tipping over. The elevated leg position also aids in tackling inclines with ease.

Three-wheeled bikes can address balance issues, but if an adult tricycle seems unappealing, fret not—streamlined versions provide similar comfort without the balancing worries. However, low-to-the-ground models may pose difficulties for those with knee problems. Opt for 18-inch models rather than 10-inch ones to alleviate strain.

Coaster vs. Hand Brakes

When selecting a bicycle, you’ll encounter various choices, including the type of brakes. Will you opt for coaster brakes or hand brakes?

Coaster brakes, also known as "foot brakes" or "back pedal brakes," engage when you rotate the pedals backward. These brakes are common on cruisers, lifestyle bikes, and children’s bikes. They don’t require hand strength, making them ideal for beginners or those with limited hand mobility. However, they come with drawbacks. For instance, you cannot fully rotate the pedals backward, which complicates finding a comfortable starting position. Additionally, at higher speeds, there’s a higher risk of skidding since coaster brakes are harder to modulate and can cause the rear wheel to lock up. If you plan to ride at a leisurely pace, coaster brakes could be a suitable choice.

In contrast, hand brakes demand hand coordination and strength. Cyclists must pull the lever on either side of the handlebars to stop. Unlike coaster brakes, hand brakes allow gradual slowing, giving riders more control and reducing the likelihood of skid-related accidents. If you intend to ride at higher speeds or in busy areas, hand brakes might be preferable.

Single-Speed vs. Multi-Speed Bikes

Another decision involves choosing between single-speed and multi-speed bikes.

A single-speed bike has just one gear, making it straightforward and user-friendly for casual, slow-paced rides. These bikes are easy to operate, maintain, and repair, making them ideal for beginners or those seeking simplicity. If you’re looking for a minimalist option, a single-speed bike might suit your needs perfectly.

For faster rides or urban commuting, consider a multi-speed bike. These bikes feature several gears that you can shift depending on terrain and conditions. Similar to hand brakes, multi-speed bikes require hand coordination and strength. To change gears, you adjust the shifter near the handbrake using your thumb. If hand brakes don’t suit you, multi-speed bikes might not be the best fit either. These bikes cater well to road cyclists, mountain bikers, and commuters.

Mastering Two-Wheel Bikes

Balance is key to an enjoyable cycling experience. If you’re riding a two-wheel bike for the first time, practice mounting and dismounting, and spend time simply sitting on the bike with your feet on the ground to get a feel for it.

Sit on the seat and move the bike forward by pushing with your feet. On a lifestyle bike with front-mounted pedals, this shouldn’t be an issue. If you’re using a traditional bike and find the pedals hitting your ankles, remove them temporarily with a wrench.

Practice steering and braking while walking the bike forward. Once comfortable, give yourself a push with both feet and glide with your feet off the ground. Maneuver around small obstacles like cones until you feel confident enough to add pedaling. Remember, more momentum will make balancing easier than starting slowly.

Riding Trikes

Though you don’t need to worry about balancing on a three-wheeled bike, it’s still possible to tip over if you take corners too sharply. Make wide, loose turns and lean into the turn to keep more weight over the inside wheel, preventing fishtailing or tipping.

Safety First

Always wear a helmet and appropriate clothing that won’t get caught in the bike’s chain or spokes. Practice your new skills on park paths and learn local bicycle traffic laws before venturing onto roads. Consider adding extra lights, reflectors, and flags to increase visibility to motorists. Remember, safety should always come first. Lastly, invest in a sturdy lock and insure your bike against theft, loss, or damage to protect your investment.