Senior-Friendly Bike Rides in Madison

Madison, Wisconsin, is a cyclist's paradise. With its extensive network of bike paths and trails, it's the perfect place for older adults to get low-impact exercise outdoors. And Wisconsin native Janet Meydam’s got everything you need to know before you hit the road. 

If you have been bicycling for a long time, then you are probably well aware of the health benefits it offers. However, if you are new to bicycling or have had a long absence from it, here are some reminders of why you should get back on your bike and ride:

• Bicycling can help older adults improve their balance and large motor coordination.
• Riding a bike is a low impact exercise that is easy on the joints.
• Bicycling is considered a high intensity cardiovascular activity, so it’s great for heart health.
• Outdoor cycling also gives seniors the benefits of fresh air, sunshine, and beautiful scenery.
• Bicycling with a group gives older adults social experiences and a great group of friends.

These health factors are great reasons to ride your bike regularly. Older adults who are new to bicycling or who have not ridden for a long time, however, should consider some additional things as they begin to ride.

While bicycling is great exercise, you will want to make sure that you ride safely. Older adults are more prone to injuries due to decreased reaction time, problems with vision, age related muscle weakness, and difficulties with balance. To prevent accidents or exercise related injuries as you ride, take the following precautions:

• Choose a highly rated bicycle helmet and wear it. According to the Centers for Disease Control and Prevention (CDC), seniors and teenagers account for the highest numbers of head injuries and fatalities resulting from bicycling. The best way to prevent this outcome is to wear a high quality helmet. (Link)
• Ride in well lit, low traffic areas. Designated bike trails are great places to ride and Madison has plenty of them.
• Stretch your muscles before and after your bicycling trip. This will help prevent muscle cramping and injury from repetitive use.
• Drink plenty of water while you ride. This will also help prevent muscle cramping, as well as other problems that can occur due to dehydration.
• If you have some physical problems, such as arthritis, you may want to consider an alternative style bike. 
  • Recumbent bikes allow people to ride with the body upright, which is easier on the back and neck. 
  • Electric bikes have an electric motor that assists with pedaling, helping people with weaker muscles or joint problems in the hips and knees. In fact, Madison has the first all electric bike share program, called BCycle. (Link)
• You may want to consider consulting your doctor before you ride if you are new to riding.

If you take a little time to consider these and other safety factors, your riding will be much more beneficial and enjoyable.

So where can you ride your bike in Madison? Well, where can’t you ride? Madison is considered one of the top five most bicycle friendly cities in the United States according to The League of American Bicyclists. Since there are over 200 miles of bike trails in the Madison area, it might be a little overwhelming figuring out where to start. The following resources can help you map your ride, find riding friends, or even adapt how you ride:

• Dane County Bicycle Map - Sponsored and maintained by the Greater Madison Metropolitan Planning Organization, the Dane County Bicycle Map is an interactive map that shows you bike routes on city streets and designated bike paths throughout Dane County. Just click on the map to view the marked path or route. The locations of bike repair stations and BCycle stations are also marked. (Link)
• Madison By Bike - Madison By Bike is a promotion organized by Destination Madison, the city’s department of tourism. The program offers four bicycle routes that wind through the city, offering stops along the way where participants can earn points to get prizes. (Link) Destination Madison has also compiled this list of the top 10 bike trails to try in Madison. (Link)
• Dane County Parks bike trail list - The county park system has compiled this list of bike trails in Dane County, including the type of pavement for each trail and whether or not the trail is plowed in the winter. (Link)
• Bombay Bicycle Club - If bicycling is a social experience for you, consider joining Madison’s largest cycling club. The Bombay Bicycle Club offers rides on Thursday evenings, Saturday, Sunday and Monday mornings. The rides vary in length and intensity, so there is something for every skill level. Membership in the Bombay Bicycle Club is $35 for an individual or $50 for a household. (Link)
• Cycling Without Age - Love riding but can’t due to physical disabilities? Cycling Without Age can help. Run by Wisconsin Bike Fed, Cycling Without Age provides three wheeled motor and pedal powered bikes with passenger seats mounted on the front for older adults who can no longer ride but miss the feeling of being on a bike. (Link)

These tips are meant as a guide to get you started in your bicycling journey. Remember to take the time to address any health and safety concerns that you have before you ride. Proper preparation will help keep you bicycling in Madison for many years.