Buzz
If you're looking to get active and lose weight, cycling is one of the best activities. It's easy on the joints, allowing for an intense workout that won't hurt your bones. Plus, it works wonders for building leg strength, toning your core, burning calories, and improving cardiovascular health. And the best part? Cycling is incredibly fun, so you'll actually look forward to it instead of dreading exercise.
Starting out in cycling can feel overwhelming with all the questions about equipment, safety, clothing, and more. This can be especially challenging if you're carrying a few extra pounds. I reached out to Rob Stotts, the owner of Stotts Bicycles in Burbank, CA, for advice on how to get started if you're a larger individual. Rob, who knows the struggle firsthand, lost 110 pounds by cycling and dieting, eventually returning to professional cycling. He shares his expertise with us: 'I was 280 pounds, and I reduced my weight down to 170 and went back to pro cycling. It was all biking and diet.'
Step one: Head to your local bike shop
While big-box stores and online shopping can be good for some things, they're not the right place to buy a bike. 'If you buy a bike from Walmart, Costco, or similar places, you’re setting yourself up for problems,' says Stotts. 'The price might look good, but those bikes aren't designed for individuals over 200 pounds, especially if you're planning on riding long distances.'
Skip the nearby Target and head to your local bike shop instead. You'll find a much better range of quality bikes, plus you'll be able to consult with an expert who can guide you to the perfect bike for your needs.
'Any bike shop should be able to assist someone who is overweight,' says Stotts. 'I've had customers who were significantly overweight and wanted to start cycling. My job was to ensure we set up the bike properly so it’s sturdy and doesn’t require constant part replacements.'
Step two: Choosing the right bike and understanding geometry
There isn't a one-size-fits-all answer to the best bike for larger riders, but when it comes to road bikes (bikes for paved roads, not off-road), two main types stand out. 'Every manufacturer offers two kinds of road bikes,' explains Stotts. 'They either offer an endurance geometry or a race geometry.'
Race bikes are built for speed, with an aerodynamic (leaning forward) posture and a stiffer frame for better power transfer from the pedals. While many people find them less comfortable compared to the more upright posture of endurance bikes, especially if they're not in top shape, it may not be the case for everyone. 'When I was losing weight and returning to professional cycling, I preferred the race geometry,' says Stotts. 'My stomach did hang a little, but as I trimmed down, it became a motivation to ride harder.'
Choosing a bike is a personal decision. For me, I ride an old GT hard-tail mountain bike with road tires—it’s not as fast as the Bianci performance bikes that zoom past me, but it’s as comfy as an old couch. And honestly, where do I really need to be that fast? The key takeaway: Test ride the bike before purchasing to see what feels right for you. This is another perk of shopping at a bike shop, where you can talk to experts and most will let you take a bike for a spin before you commit. Take full advantage of this and try out different bikes until you find your match.
Step three: Ensure the bike fits you properly
Getting the right-sized bike is crucial. While there are many online sizing guides, there’s no replacement for consulting with an expert at your local bike shop, especially if you have unique body proportions. Once you’ve confirmed the right size, the shop can help you fine-tune it for optimal comfort, including adjustments to the pedals, seat, and handlebars.
Step four: Wear the right clothing
I’m not one to obsess over gear when it comes to exercise—no need for special water bottles or the lightest pedals to enjoy cycling—but there are two essentials: a helmet (for obvious reasons—safety first!) and a pair of bike shorts.
Your tailbone may not be as critical as your skull, but a good pair of bike shorts is still essential. 'Cyclists generally opt for padded shorts rather than a padded saddle,' says Stotts. 'Invest in a high-quality pair of shorts. Even if you have a gel saddle, the extra softness of good cycling shorts will enhance your comfort and make your ride smoother.'
You might feel awkward about the Spandex or the MAMIL (middle-aged man in Lycra) look, but there are plenty of more discreet options. Many bike shorts are designed to look like regular shorts, or you can buy padded bike underwear to wear underneath your own shorts. 'If you get the chance to hit a local trail and watch mountain bikers, you'll see most of them wearing a base layer and padded underwear underneath,' Stotts adds.
That said, if you feel like embracing the full cycling look—tight spandex shorts, shaved legs and arms, and a bright orange jersey—go for it! You're a cyclist, and it's perfectly fine to look the part, no matter your size.
Helmets and Clothing for Plus-Size Bikers
BALEAF Women’s Bike Pants High Waist 4D Padded Cycling Capris Shorts
Bikewa Men’s 4D Padded Bike Shorts Cycling Underwear
Schwinn Thrasher Adult Lightweight Bike Helmet
Adult-Men-Women Bike Helmet with Light
Cycling Jersey Women Aogda Bike Shirts
Step five: Join a community
Having a riding buddy can keep you motivated and make your cycling experience more enjoyable. However, when you're just starting out, avoid joining fast, competitive groups of serious cyclists—they'll leave you behind. Take some time to find a group that suits your fitness level and commitment. (Yes, I keep recommending this, but your local bike shop is a great resource. They might even organize beginner-friendly group rides.)
Step six: Think about an ebike
E-bikes are everywhere, and I used to think they were cheating—until I gave one a try. Now, I just think they’re a lot of fun. While an ebike doesn’t offer the same physical challenge as a regular bike, the extra electric boost can help you ride longer, which is really what matters. 'What I like about e-bikes is that it’s getting everyone on a bike,' says Stotts. 'For people who are overweight, you’re still getting exercise and experiencing cycling, but you’re not completely wiped out when you’re done.'
