Seems like my timing is excellent: I got a new bike during National Bike Month. In honor of this celebration of fitness and fun, I'm sharing some women's bike riding tips for new riders. 

Related: Visit Okemo Evolution mountain bike park

Women's Bike Riding Tips for New Riders

Dr. Richard Ezgur, DC offers these riding tips to make your time on the road safer and more enjoyable.

  • To prevent knee pain, keep your cadence high - about 80-100 RPM.
  • Change gears when appropriate - lower for uphill to maintain proper cadence.
  • As a beginner, you may find that you'll want your handlebars higher, but as you grow accustomed to riding, you will be able to tolerate a lower handlebar position.
  • To avoid neck, shoulder, wrist, and hand pain and numbness, use padded gloves, change your hand positions often, and keep your elbows unlocked and loose.
  • Warm up before riding by starting out at an easy pace with easy resistance, and then stretch after riding.
  • If increasing your mileage to complete, for example, a century ride, do so gradually over a period of several months.
  • Educate yourself about proper nutrition and especially be sure to drink enough water, and sports drinks when riding for more than two hours.

Staying fit is good for your family

Cycling should be part of your overall fitness program. When your kids see you cycling, they see a woman investing in herself. It's a great example to set for your family. Once you are into your own routine, work more family rides into the schedule. To find out more about family rides, check out this post about bike gear for the whole family.

Women's Bike Riding Tips for New Riders


  1. Visit Okemo Evolution-mountain bike park
  2. Road testing the weehoo bike trailer for families
  3. Why kids need to spend more time outside


Use pinterest to save your favorite finds for families. Be sure to follow our Activities to do with the kids board here.

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