Beginner's Guide to Cycling

Nothing like a calorie-burning, heart-pumping, sweat-inducing cycling workout! If you’ve ever tried cycling, then you know what I’m talking about - cycling lives up to the hype.

3 min read


Sunny trainer is cycling

Nothing like a calorie-burning, heart-pumping, sweat-inducing cycling workout! If you’ve ever tried cycling, then you know what I’m talking about - cycling lives up to the hype. It’s incredibly fun, but also an effective low impact cardiovascular workout. Your first time on a cycle bike can be intimidating, but with a few tricks up your sleeves, you’ll be well on your way to perfecting your cycling form and acing your workouts!


1. Choosing a Cycle Bike

There are a lot of factors to choose from when it comes to cycle bikes, and we offer a wide variety of cycle bikes to accommodate your preferences. From magnetic resistance to friction resistance (felt pad or leather pad), chain drive to belt drive, and all of the little features that make your cycling experience unique and comfortable to you. At the end of the day, all of our bikes are built to support a fantastic cycling workout! So, regardless of which model you have or choose, you can achieve a great cycling workout from home.

It’s important to note, some cycle bikes require more frequent and regular maintenance than others. Caring for your bike is important for the longevity of your cycle bike. Before you get started on your cycling journey, be sure to reference the maintenance guide included in the user manual, or for basic tips check out our Maintenance Guide for Cycle Bikes.


2. Cycle Bike Set Up

Getting the right set up on your cycle bike is going to make a world of difference in the efficiency and effectiveness of your workout and will help reduce your risk of injury. Follow along with the video below to learn how to set up your cycle bike for a perfect fit!


3. Cycle Bike Form

Proper form while on your cycle bike stems from having the right cycle bike set up. It all starts there so before moving forward with this step, be sure your bike is set up properly. Once your bike is set up for you, it’s time to hop on and give it a test ride. In my personal opinion, the best way to learn proper form when cycling is to hop on and start riding, you can make adjustments from there.

In general, there are a few key pointers on form you should always come back to when cycling and remind yourself of frequently when on your bike.

Seat Position

You should be seated all the way back on your seat, so that your bum is on the widest part of your seat, and you’re fully supported.


Pedal Position

If using caged pedals, the ball of your foot should be on the center of the pedal, where you’ll be able to apply pressure effectively.


Foot & Knee Tracking

Ensure your feet and knees are pointed and tracking straight forward, as letting them shift in or out can be tough on the joints and lead to injury.


Engaged Core

Keep your core tight and engaged throughout your ride to protect your back, as well as create a solid base for your legs to generate power from.


Neutral Spine

Bend forward to reach for the handlebars from your hips rather than your back, keeping your back straight.


Upright Posture

Your chest should be up and proud, while shoulders are down and back with shoulder blades pinched in the back. Think ‘upright posture’.


Relaxed Grip

Your grip on the handlebars should be relaxed with a slight bend in the elbow, no death grip here! The handlebars are there for balance.

If it seems like a lot at first, don’t be too hard on yourself. Adjust as you go, and if you’re watching cycling videos, listen for the instructor’s cues.


Getting Started

Practice makes perfect! Hit the ground running with these cycling workouts designed for beginners. Follow along with our trainers as you get the hang of cycling with proper form and learn a few of the basics when it comes to changing positions. The more you practice your cycling, the more natural and efficient it will feel. Check out these workout videos below which are perfect for beginners.


Beginner Cycle Bike Workout

If you’re new to cycling, this beginner cycle bike workout will be perfect. Follow along with me as I go over all the basics from cadence to resistance and climbing so that you’re prepped and ready to take on future workouts.


10 Minute HIIT Cycle Bike Workout

This quick HIIT workout is as simple as it gets, but it’s also highly effective! This workout is an easy one for beginners to jump right in, but it’s a classic workout you can always come back to as you get fitter and stronger, simply adding more resistance to continue challenging your fitness level.

Don’t stop here, be sure to check out our Cycling Workout Collection on the Sunny Health & Fitness YouTube Channel for more great workouts that will keep pushing and challenging you along your journey.



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