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  • increased cardiovascular fitness
  • increased muscle strength and flexibility
  • improved joint mobility
  • decreased stress levels
  • improved posture and coordination
  • strengthened bones
  • decreased body fat levels
  • prevention or management of disease
  • reduced anxiety and depression.

1. To shift onto a different chainring/gear up front, use your left shifter.

2. To shift one of the rear gears (and how you’ll shift most often), use your right shifter.

3. For smoother shifting, pedal lightly while using the shifter. Don’t back-pedal.

4. If you’re pedaling too fast, and there isn’t enough resistance, shift into a harder gear. You’ll also go faster.

5. If you’re pedaling too slow, and it’s hard to turn over the pedals, don’t be afraid to shift into an easier gear. It’s better to ride at a more efficient cadence anyway.

6. Another way to think of it: In both the front and back, “Moving the chain closer to the bike makes it easier, and moving the chain away from the bike makes you faster.

6. Lastly, practice makes perfect. Play around with shifting, and see how it feels to ride in different gears.