Start your cycling journey with confidence. This beginner's guide covers bikes, gear, training plans, safety tips and how to save with Cyclescheme.

Thinking about getting into cycling but not sure where to start? Whether you’re looking to get fitter, save some cash on your commute, or simply try something new, cycling is one of the most accessible, enjoyable, and rewarding ways to move more. And the best part? Anyone can do it.

This guide has everything you need to know about cycling for beginners, from how to choose the right bike to what gear you’ll need, and even an 8-week plan to build your fitness. Let’s get rolling.

Why Start Cycling?

Cycling has tons of benefits, whether you're riding to work, getting out into nature, or just pedalling around the park.

• It’s great for your body: Regular cycling increases your fitness, flexibility, strengthens all your major muscle groups and joint mobility. As well as this, cycling improves cardiovascular health, improves posture and strengthens your bones. As cycling is low-impact, it’s easier on the joints than running.

• It’s good for your brain: Studies show that cycling can reduce stress, anxiety, and depression. Getting outside for a ride, even just 15 minutes, can lift your mood. Plus, cycling is just fun to do!

• It can save you money: Swap a few car journeys for bike rides and the savings soon stack up, especially if you cycle to work.

• It’s better for the planet: Cycling reduces your carbon footprint. One short car journey swapped for a bike ride can make a difference.

So now we know why you should start cycling, let’s take a look at what you need…

What do you need to start cycling?

You don’t need to spend a fortune to start cycling, but there are a few key things that’ll make your experience safer, smoother, and a whole lot more fun.

First things first…a bike!

Obvious, yes, but choosing the right bike makes a massive difference to how much you enjoy riding. If you’re not sure what bike to buy, here’s a guide to the main types of bikes and what they’re best for:

• Road bike

• Mountain bike

• Hybrid bicycle

• Cruiser / Town Bike

• Touring bike

• Folding Bike

• Electric Bike (E-bike)

Want a helping hand on the hills or a sweat-free commute? E-bikes have an integrated battery and motor to assist your pedalling. They're becoming more popular by the day, especially for commuters.

Still not sure what suits you? Take a look at Cyclescheme’s guide to getting a bike to explore your options. We also have a great guide on the best 10 bikes under £500 for commuting, which you can read here.

If you're worried about the cost of a bike, Cyclescheme can make it much more affordable and means you can save up to 47% on your new bike. With no upfront cost and payments spread out monthly from your salary, it's a tax-efficient way to get a quality bike and gear for less. 

 

Essential accessories & what to wear

Once you’ve got your bike sorted, there are a few key bits of kit that’ll make riding easier, safer and a whole lot more enjoyable. Here’s what to consider:

• Helmet
  It’s not a legal requirement in the UK, but it’s a very smart choice. A helmet can mean the difference between a minor fall and something much more serious.
  
  

• Lights
  Bike lights are a legal requirement if you’re riding after dark. You need a white light at the front and a red one at the rear. Rechargeable USB lights are a great option.
  
  

• Hi-vis and reflective gear
  It might not be the most stylish look, but visibility is everything, especially on dull days or at night. Look for hi-vis jackets, bands, or even reflective strips you can stick on your helmet or bag.
  
  

• Padded cycling shorts
  Trust us: your backside will thank you. Padded cycling shorts are more effective than padded saddles and really help with comfort on longer rides.
  
  

• Gloves
  Helpful for grip and warmth, and they’ll protect your hands if you fall.
  
  

• Water bottle and cage
  Staying hydrated is key. A simple plastic bottle and cage mounted to your frame will do the job.
  
  

• Mudguards
  Essential for keeping the muck off your clothes, especially in wet weather or if you’re commuting in your work gear.
  
  

• Lock
  A sturdy D-lock or heavy-duty chain is a must. If your bike’s going to be left outside, make sure it’s locked to something solid.
  
  

• Basic repair equipment and tools
  The most common technical fault you’ll face is a puncture, so keep a spare inner tube (or two), tyre levers, a mini pump, and a multi-tool (with Allen keys) in your bag or saddle pack.

And remember: you don’t have to wear Lycra to be a cyclist. Loads of people ride in their everyday clothes. Just dress for the weather and layer up as needed.

Want to kit yourself out without breaking the bank? Cyclescheme also lets you get accessories as part of your package, so you can save on your helmet, lock, lights, clothing and more.

• Two short rides (10 minutes each)

• One slightly longer weekend ride (20 minutes)

• Focus: Getting used to your bike and building comfort

• Two weekday rides: 15–20 minutes

• Weekend ride: 30 minutes

• Focus: Improving stamina

Week 4: Fewer rides, longer distances

• Two rides only this week to focus on endurance

• Midweek: 25 minutes

• Weekend: 35 minutes

Week 5: Back to three days

• Two weekday rides: 30 minutes each

• Weekend ride: 45 minutes

• Focus: Increasing consistency and fitness

Week 6: Repeat & recover

• Same as Week 5

• Use this week to feel stronger, smoother, and more confident on the bike

Week 7: One long ride incoming

• First ride: 30 minutes

• Second ride: 20 minutes (a short recovery ride)

• Weekend ride: 60 minutes

• Focus: Longer rides at a steady pace

Week 8: Graduation week!

• Add a fourth ride this week:

• Ride 1: 45 minutes

• Ride 2: 60 minutes

• Ride 3 (day after): 20 minutes recovery spin

• Final ride: 10 miles - your first mini cycling challenge!

If you’re using cycling to replace your commute, you can easily adapt this plan to your working week. For example, if your ride to work is 2–3 miles each way, you’ll naturally build up distance just by going to and from work.

Beginner benchmark: Most new cyclists ride at an average cycling speed of 10–12mph. So in the early weeks, your 10-minute rides will cover around 1.5–2 miles. By the final week, 10 miles should feel totally doable! 

Cycling tips for beginners

There are a few things that might not be immediately obvious when you’re new to cycling, so here are some quick beginner-friendly tips to help you ride safely and comfortably:

• Keep your tyres pumped up
  Under-inflated tyres make riding harder and increase your risk of punctures. Check your tyre pressure regularly and keep a mini pump handy.

• Carry a puncture repair kit
  Even seasoned cyclists get caught out, so it’s smart to carry a puncture repair kit, spare inner tube, tyre levers, a pump and a multi-tool with Allen keys. It might sound intimidating, but learning how to fix a flat is easier than you think, and could save your ride one day!
  
  

• Protect your eyes
  Sunglasses or clear cycling glasses can shield your eyes from bugs, wind, rain and road spray. You’ll be surprised at how handy and useful some decent eyewear is.
  
  

• Add mudguards
  Especially useful if you’re commuting, mudguards stop you turning up splattered in mud (or worse).
  
  

• Fuel up properly
  For longer rides, don’t forget to bring snacks and water. Bananas, cereal bars, jelly sweets, or even a chunk of flapjack can keep your energy up. Always keep yourself fueled and hydrated.

Road cycling tips for beginners

If you’re planning to ride on the road, there are a few extra things to be aware of:

• Wear a helmet
  Speeds are higher on the road, and you’re riding near traffic, so a helmet is a wise choice.
  
  

• Find your ideal riding position
  The right bike fit can prevent aches and pains and help you ride for longer without discomfort.
  
  

• Practice unclipping if you use clip-in pedals
  Clip pedals can increase your pedalling efficiency, but they take getting used to. Unclip early and use the same foot whenever stopping.
  
  

• Learn to corner with confidence
  When taking corners, keep your outside pedal down and apply gentle pressure. It’ll help keep you stable and connected to the road.
  
  

• Read up on road positioning
  Make sure you’re up to date with your Highway Code knowledge. Knowing how and where to ride on the road can make a huge difference to your safety. Avoid riding in the gutter. Take the lane when needed and stay visible.
  
  

• Group riding? Learn the etiquette
  Riding in a group is great for motivation and fun, but there’s a bit of a rhythm to it. Learn to signal, communicate, and take turns at the front.

Get social with Love to Ride

Once you’re up and rolling with your new Cyclescheme bike, cycling can become much more than just getting from A to B. It’s a community.

Love to Ride is a free online cycling community that provides a platform where you can log your rides, track your progress, and connect with other cyclists, whether you’re a total beginner or a seasoned commuter.

You can:

• Set personal goals and see how your fitness improves

• Join fun challenges throughout the year (with prizes!)

• Sync with apps like Strava to keep all your data in one place

• Encourage friends or colleagues to ride more, too
  
  

It’s full of tips, support, cycling advice and friendly motivation from a community of like-minded riders. You can even create your own group, which is perfect if your workplace is getting on board with Cyclescheme.

Whether you’re cycling to work, riding for fitness, or just getting started, Love to Ride makes it all feel a bit more exciting.

Join Love to Ride - it’s free!

Get rolling with Cyclescheme

Cyclescheme helps you save 42% on a new bike and accessories. It’s a tax-efficient way to get cycling, especially if you’re commuting.

Here’s how it works:

1. Choose your gear – Pick your bike and any accessories you need.

2. Apply online – It only takes a few minutes to apply via your employer.

3. Get your bike – Once approved, collect your bike and get riding.

With no upfront costs and easy monthly payments straight from your salary, it’s one of the simplest ways to get started. 

Learn more and start your application.

Need a little more info before you apply? Check out these other useful resources that will help you to feel fully informed about Cyclescheme: