A bike ride brings out the kid in all of us. Remember when you first learned how to ride? The fresh breeze blowing across your face and that feeling of accomplishment (and exhaustion!) after you climbed your first hill? Little did you know back then that cycling is one of the best forms of exercise out there.

Perhaps the biggest cycling benefit is that it exercises the heart better than walking does, and it saves your knees from the pounding typically associated with jogging. Plus, you can ride a bike almost anywhere, at any time of the year, and at low cost. Use it as a form of transportation — ride to work or run errands — or just enjoy the outdoors.

The Burn Factor — While your quads do the brunt of the work while cycling, your torso is also an integral part of the pedal stroke as it delivers maximum power from the quads to the pedal. And then there’s the burn factor: You can burn 400 - 600 calories per hour. So for a two-hour ride, you can burn almost an entire day’s worth of the recommended caloric intake! Because of the high physical exertion, eat heavy carbohydrates before a ride and high energy snacks, such as bars or dried fruit, along the way.

When, What and Where to Buy — If you’re new to cycling, I suggest either renting a bike or buying used until you’re more familiar with the sport. Once you’re ready to buy, though, there are definitely some things to consider. Will you be using the bike on the road for exercise? In this case, a road bike is the perfect choice. Will you be commuting to work with a backpack and change of clothes? A heavier road bike or hybrid is ideal for this because it allows you to stop and go quickly, and it’s easier to navigate on high-traffic roads. Will your terrain be on- and off-road? You may want to consider a hybrid or mountain bike that can allow you to enjoy road riding and trail riding.

In addition to the bike, you’ll need a helmet. For this, definitely buy new as the cushioning in old or used helmets decomposes with age and wear. You’ll likely want some cycling gloves, too, to prevent sweaty hands and provide a better grip on the handle bars. Depending on what bike you choose, you may also need clip-in shoes, which allow you to harness into the pedal providing better control.

Nashville is home to many high-quality bike shops. I suggest any of the following: Gran Fondo, Bike Pedlar, Cumberland Transit,  REI, Halcyon Bikes (which sells used!) and Eastside Cycles.
Where (and How Long) to Ride — Beginning cyclists who are getting familiar with the sport should choose easier routes to prevent exhaustion. A 30- to 45-minute ride is a good start — that’s about 10 to 15 miles in the park or on back roads, and about five to 10 miles in an urban setting. As you increase your distance and terrain, play with the gears and learn how shifting can help you conserve energy.

Once you feel confident and can ride for at least an hour, begin exploring more challenging routes. Middle Tennessee offers some of the best outdoor road biking in the country — all the way down to the Natchez Trace and Williamson County and up to the plains of Clarksville and Springfield.

One of the best books I’ve found that provides maps, descriptions and nearby routes is Bicycling Middle Tennessee: A Guide to Scenic Bicycle Rides in Nashville’s Countryside (Pennywell; $16.95) by Glenn Wanner and Ann Richards. It’s chock-full of hints and guides to keep you informed before and safe while you ride.
If you’re getting into cycling for the commute-ability, make sure you check out Music City Moves  for the latest bike lanes, share-the-road areas and greenways.
The time is now — fill up your water bottle, throw some snacks in the saddle pocket and start exploring Tennessee’s beautiful countryside.