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The bike is hard to beat as a form of transport. It is non-polluting, human powered, takes up little space and is often the quickest form of transport for journeys of less than 5km, especially around towns and cities.
Cycling can be a wonderful leisure-time activity and offers excellent health benefits for relatively little cost.
If you are a real beginner, take it easy! If you are breathless and can’t maintain a conversation while you cycle, or your legs are very tired and sore, it means you’re pushing yourself too hard.
When you are starting out, three to four gentle rides a week of 15 to 20 minutes each are enough.
The key to increasing your fitness is to gradually build up the length and intensity of your rides. A good rule-of-thumb to follow when building up your training volume is to increase the length of each ride and total riding time by no more than 10 percent per week.
Your body needs time to recover, so factor in rest days each week and an easier schedule every third week.
Mountain biking is a great way to improve your health – and it is great fun. There may be dedicated mountain bike tracks in your area.
Find out about mountain biking trails around Canterbury.
Paul Odlin runs Adult Bike Skills workshops in Christchurch if you haven’t been on a bike for a while, or want to take your confidence and bike handling skills to a new level.
Ask your local bike shop or regional sports trust about cycling clubs in your area, if you want to ride with others. You could also get friends and family along on some fun rides or short trips to the shops, playground, library or pool.
Find out about Spoke Sisters - a social group of women who love mountain biking (Facebook).
Bike Bridge is a FREE programme for former refugee and migrant women at Addington School - supported by Te Mana Ora | Community and Public Health.
The sessions are fun and you can also meet new people. Children welcome!
Bikes and helmets provided. No special clothes are required to participate.
This programme only runs during the spring and summer months (Daylight Saving time). The next course will start in October 2025.
Participants will also have the opportunity to get a free or heavily discounted bicycle - as well as a lock and helmet at the end of the programme.
The project welcomes female volunteers.
Contact Coordinator Lois Hill for more information (bikebridge[at]radbikes.co.nz).
Find out more about Bike Bridge in Christchurch.
Follow Bike Bridge Christchurch on Facebook.
- Be visible. Be aware. Be defensive. Be predictable.
- Remember the New Zealand Road Code and Code for Cyclists both apply to cyclists.
- Always wear a helmet – it’s required by law! Look for one that meets the Cycle Helmet Safety Standard. Helmets should have a hard shell and a foam liner, and feel snug and comfortable.
- Cycling at night and in low-light conditions calls for lights, reflectors and bright clothing.
- Padded shorts, gloves and cycling shoes may make you more comfortable and increase your enjoyment.
Get tips for everyday bike riding - from beginners to advanced (Bike Ready).
Find about safe cycling in towns and cities - available in Te Reo Māori (NZ Transport Agency).
There are many different bike options, depending on your requirements. Bikes with a range of gears make cycling easier on undulating and hilly terrain, while bikes with narrow tyres can be more efficient.
Use the NZTA Bike Buyer’s Guide to help you choose the right type and size bike [PDF].
Find out more about electric bikes on the Waka Kotahi | NZ Transport Agency website.
It makes good sense to keep your bike in safe working order regardless of whether you cycle regularly or haven’t ridden for a while. Have your bike checked annually for safety and road-readiness.
Bike shops often do free safety and maintenance checks, and offer reasonable servicing rates.