If you don’t know how to ride a bike, there’s no better time than today! You might feel hesitant to try, especially if you’re an adult, but we promise you won’t regret it. Riding a bike every day isn’t only a fun way to stay active, but it can also improve your overall health.
After all, learning to ride a bike as an adult is no harder than learning as a kid, as long as you take the same step-by-step approach to the process—and push grown-up fear and nerves out of the way. All you need is a bike and a safe, wide-open place to practice, like an empty parking lot or park.
Follow these steps below and you’ll to learn how to ride a bike in no time.
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6 Steps for Learning to Ride a Bike
1. Find the proper fit
First, make sure you can stand over your bike without the top tube pressing into you. (If you can’t, you may need a smaller size. A professional bike fit is important and super helpful, if you can get one done.) Then lower the seat, so your feet can touch the ground—this is helpful for a new rider. You should be able to reach the handlebars and brakes comfortably.
2. Practice hopping on and off
To mount the bike, lean it toward you (to the side) while applying the brakes so it doesn’t roll or wobble. Apply the brakes again when getting off the bike.
3. Get comfortable with braking
Braking is a crucial skill that Marilyn Northcotte, a former instructor at Pedal Ready in Wellington, New Zealand, says will give you a lot of confidence starting out. Walk next to your bike and push it down the street while practicing pulling on the brakes to stop. Make sure you apply pressure evenly on both brakes.
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4. Learn to glide
Now you’re ready to start moving. Practice the basic “balance method,” which involves scooting on the bike with your feet, says Northcotte.
“Scooting along helps you to learn the feeling of balancing on two wheels,” she says. “The aim is to push off and get both feet off the ground for as long as you can. If you need to put one foot down to correct the balance, then put both down and start again. Once you can glide along without touching their feet down to correct yourself, they you ready to begin pedaling.” Practice your glide until you can keep your feet up for three seconds.
5. Maintain your balance and line of vision
“Anything that involves balance is helpful and can be used as a point of reference,” Northcotte says. “For example, if you’ve ridden a scooter before with both feet on the platform, you should be able to balance on two wheels.”
Look toward where you want to go, instead of focusing on obstacles to avoid. Keep your eyes up and always look ahead instead of down. It will help you maintain balance and follow your line of vision.
6. Start pedal practice
Once you can maintain balance while gliding and have mastered braking and keeping your vision steady, you’re ready to pedal. Start with one foot on the ground and the opposite foot on a pedal in the two o’clock position to give you some momentum when you push off.
Then push down on the pedal and add your other foot as you move forward. You’ll notice the faster you pedal, the easier it is to maintain your balance. Practice pedaling circles around the park or parking lot.
Once you develop confidence, get off the bike and move your seat up so that your feet reach the pedals with only a very slight bend. Practice navigating cones or obstacles until you get the hang of it. You’re riding a bike!
