Bicycling Tips for Seniors

Back in the Saddle

Unless you are or have recently been an avid bicycle rider, you will find that many things about bicycles have changed over the decades. After 50 years of not riding, I started riding again at age 67 and found it to be just as much fun as it was when I was a child.

I was part of a neighborhood gaming group that met once a month. On a Saturday game night in 2013, the group decided to get bikes and add weekend trail riding to our activities. I spent all day Sunday researching bikes and decided a 2013 Raleigh Venture 4.0 comfort hybrid was the best choice for me, as I have had neck problems for years. On Monday, I purchased one, went on a 5-mile paved trail ride that afternoon, and was hooked. During that first year, I rode 1,500 miles in 7 months, even after missing a few weeks due to a herniated disk and surgery. While the other riders in the group seldom ride anymore, I still ride regularly.

Biking Benefits for Seniors

Here are a few things I have learned about getting started in biking in your later years.

It is fun. The beautiful views, the breeze you generate, the smells of nature, and the body movements required to keep your balance make the time fly by. Walking can be slow and boring, while running is faster but punishing on the body. Biking is the sweet spot: fast enough to be engaging, but gentle enough that you don’t feel "beat up" afterward.

It is healthy. According to broad calculations from the American College of Sports Medicine, a 150-pound person running a brisk seven-minute mile burns about 1,000 calories per hour. That same person pedaling at a steady 16 to 19 mph will burn about 850 calories in an hour. In comparison, walking burns only about 360 calories per hour.

Both running and cycling increase aerobic capacity, which is linked to a reduced risk of chronic disease and a longer lifespan. However, unlike running, cycling is not a weight-bearing activity. It is better for your knees and joints and generally causes less muscle soreness.

It helps fight aging. Every morning you wake up a day older; you cannot change that fact. However, you can control the effects of aging. How you eat, exercise, and keep your mind stimulated affects your perceived age. You can sit in a recliner feeling sorry for yourself, or you can be out in nature. You may still have aches and pains either way, but when riding, you are enjoying life and helping extend it.

Falling

You will fall. It may not happen often, but if you ride a lot, it is inevitable. Remember that walkers and runners fall, too. Most cycling falls occur from a stopped or slow position because of a shifting mistake or getting tangled while stopping. Most falls only hurt your pride, though scrapes are common. Don't let a fear of falling stop you; people are injured in car accidents every day, but that doesn't stop us from driving.

Where Will You Bike?

When you start, decide where you will do most of your riding.

• • Open Road: Seniors often use roads for commuting or fitness. The downside is competing with motorized vehicles. When cars and bikes fight for space, cars always win.

  • City Streets: Good for errands, though you must deal with traffic. Riding on sidewalks gets you off the street, but check your local laws—some cities permit it, others do not. Remember that pedestrians always have the right-of-way.

  • Singletrack Off-Road Trails: Great for nature, but you need an off-road capable bike. Even "easy" rated trails can be difficult for some seniors.

  • Boardwalks/Beaches: Primarily for fun. Riding in loose sand requires specialized bikes.

  • Paved/Prepared Surface Trails: Usually the safest place to ride. "Rails to Trails" paths are excellent because they run through valleys with low grades (originally built for trains). Many city trails feature underpasses, so you don't have to worry about crossing streets.

Finding the Best Bike for You

There are many types of bikes, but these are the most common for senior riders.

• Road Bikes: Designed for speed on pavement. They are light with drop handlebars to lower wind resistance. However, this bent-forward position puts pressure on your shoulders, arms, and wrists, and forces you to lift your head to see. They have thin, hard tires and no suspension, making for a rough ride. If you have joint or spine problems, avoid these.

• City Bikes: Similar to road bikes but more comfortable. They have flatter handlebars (less leaning forward), slightly wider tires, and sturdier frames. They handle city hazards like storm grates well.

• Mountain Bikes: Built for rugged trails. They have fat tires with aggressive treads and often feature suspension systems. They are stable off-road but can feel heavy and slow on pavement.

• Hybrid Bikes: A cross between a mountain bike and a road bike. Like a Jeep, they do "okay" off-road and "okay" on-road, but aren't great at either.

• Cruisers/Flat-footed Bikes: Heavy bikes with wide tires and seats, reminiscent of the 1950s. "Flat-footed" versions have elongated frames allowing you to place both feet flat on the ground while seated.

The Comfort Hybrid (My Recommendation)

I think the Comfort Hybrid is the best bike for active seniors. They feature semi-fat tires for traction and speed, wide seats with springs, and shock absorbers in the seat stem. The handlebars are adjustable, allowing for an upright riding position that relieves stress on the wrists and back.

I was able to ride a Comfort Hybrid with a C5-C6 herniated disk for months before my surgery. While not designed for racing, they can maintain speeds above 20 mph if pushed.

Recumbent Bikes and Trikes

Recumbents allow you to sit back with pedals in front of you.

• • Pros: Reduces wrist/neck pain; low center of gravity reduces fall risks; aerodynamic profile helps with speed on flats; on trikes, three wheels provide stability for climbing hills at low speeds.

  • Cons: Harder to start from a stop (two-wheel versions); large turning radius; difficult to transport; poor visibility around corners; cannot stand up to pedal on hills; "leg suck" injuries can occur if a foot slips.

Electric Bikes (E-Bikes)

Most of the bikes listed above have electric versions. While easier to ride, be aware that relying heavily on the motor means you may lose out on some of the aerobic health benefits of cycling.

Technical Tips: Wheels and Components

Bicycling Tip for Seniors:

• • Angle of Attack: Larger wheels (29”) roll over obstacles like roots or bumps more easily than smaller wheels (26”). The 29-inch wheel has noticeably less rolling resistance over rough ground.

  • Momentum: A 26” wheel accelerates faster, but a 29” wheel maintains speed better. Some comfort bikes use a 28” wheel (700c) as a middle ground.

  • Bottom Bracket: 29er bikes often have a lower bottom bracket relative to the axles, which lowers your center of gravity and increases stability.

Pedals: Comfort bikes often come with rubber-tread pedals, which become slippery when wet. I recommend switching to pedals with metal teeth for grip.

• Toe Clips/Clipless: Serious riders use these to lock their feet to the pedals for power. However, as someone trained in martial arts and motocross, I dislike being locked in. I prefer “U” shaped toe stops. They position the foot correctly but allow you to slip your foot out instantly if you need to bail or fall.

Maintenance and Gear

The Essentials:

• • You get what you pay for: Quality bikes start around $300. Buy from an independent bike shop; they will fit the bike to your body (crucial for comfort) and provide service.

  • Helmets: Wear one and ensure a snug fit. If you don’t think you need one, there is likely nothing inside your skull worth protecting.

  • Gloves: Wear them to protect your palms during a fall.

  • Shorts: You don’t need a racing kit, but compression shorts worn under regular shorts help prevent chafing and keep things in place.

Bike Care:

• • Washing: Wash your bike after dirty rides, especially if there is road salt. Use a citrus-based spray and a gentle water setting (not high pressure).

  • Chain Maintenance: I recommend a wax-based lube. It doesn't attract dirt like oil-based lubes. Lube the chain every 100 miles. Wipe off excess residue to keep the drivetrain clean.

  • Tools: Carry a combination bike tool, tire levers, and a chain breaker. A home maintenance stand (like the Spin Doctor Pro G3) is a worthwhile investment for washing and lubing your bike without hurting your back.

Handling Flats: Tubes leak over time, so check pressure before every ride. Carry a repair kit:

• • Two 17-gram CO2 cartridges and an inflator.

  • Tire levers and patch kit.

  • Spare tube.

  • Small manual pump (to find leaks). Tip: If you get a flat, check the inside of the tire casing for the sharp object that caused the puncture before putting the new tube in.

Safety and Accessories

• • Hydration: Drink water before you are thirsty. On hot days, drink at least one liter per hour. Hydration packs make this easy.

  • Visibility & Signaling: Walkers and joggers often wear earbuds and cannot hear you. Use a bell, horn, or whistle.

  • Mirrors: A handlebar mirror (like the Mirrycle) is essential for seeing traffic or other riders behind you without losing your balance.

  • Parking Brake: Use a zip tie on your handlebar. You can slide it over the brake lever to lock the wheel when leaning the bike against a wall.

  • Carriers: To transport your bike, I recommend the Saris Bones (trunk mount) or the 1-Up (hitch mount). If using a trunk mount, use a cable lock to secure the carrier to the car frame to deter theft.

  • Emergency Kit List:

• • • First aid kit (Alcohol wipes, antibiotic ointment, large band-aids).

    • Aspirin (in case of heart attack) and Ibuprofen.

    • Velcro strip (for use as a tourniquet).

    • Power bar (for energy or blood sugar drops).

    • Phone and ID.

    • Pepper spray (for dogs or bad actors).

    • Whistle (three short blasts is the universal distress signal).

Final Thoughts

Biking is a journey. You will deal with wind (it hinders you more than it helps), potholes (stand up before impact!), and maintenance. But the joy of riding, the health benefits, and the ability to explore your world make every mile worth it. Get a bike that fits, learn how to use it, and get moving.