1. To begin, seat yourself on the bike and adjust the seat to your height.
Wear protective gear to avoid possible injury. Ensure that you are courteous to vehicles and pedestrians, and that you obey the rules of the road.
2. Cycling offers convenience, cardiovascular benefits, and has less impact than other activities. A 150 lb person will burn about 280 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.