I'm just getting started riding. What is a good beginner's bike to buy and how many miles a week should I ride. I'm 40 years old and run 25 miles a week.

Steve Jones's Answer.

	Steve Jones The author of four mountain-biking books, Steve Jones has logged thousands of miles of trails and backroads. Meet Steve Answer Archive Biking Forums

First of all, congratulations on starting a sport that you should be able to participate in for far longer than the enjoyable — yet knee-pounding — activity of running. And since you're running 25 miles a week, you apparently are in good aerobic condition, as well as overall good physical condition. That said, let me throw you a bone of caution.

Biking in general, and mountain biking in particular, uses a far greater number of muscle groups than running. In fact, there is practically no muscle group left unflexed while mountain biking. The hands will likely surprise you by their ability to ache after a ride, especially a ride that has required long periods spent squeezing the brakes. The arms and shoulders will have to get used to the extra weight they will be supporting — not fully, but partially — while you stay balanced on the saddle; they will be worked hard during climbs. The back and stomach muscles will work in tandem (albeit in opposition) as you make your way up a long climb. The muscles in the gluteus maximus region — the buttocks — will be sorely tested as they get used to gripping a saddle. The leg muscles, obviously, will receive a thorough workout by biking. To a lesser degree, the neck muscles will even swivel harder since they will be supporting a nifty helmet. Even the face muscles will get a strenuous workout from all the unavoidable smiling taking place.

Therefore, do not attempt to crank off more miles than you know you can handle. It may put a bad feeling in your bones and create a chronic condition difficult to remedy without ceasing to cycle. And no one wants to do that.

Start slow, say in the neighborhood of no more than three easy miles the first time. Don't be fooled into thinking that just because you don't hurt in the middle of the ride, you won't hurt later. We 40-year-olds (and up) have got to remember that moderation (and not discretion) is the better part of valor. The whole idea is to stay in shape so we can hop on the bike one more day. If you don't ache 24 hours after the ride, you've not overdone it. Crank off a few more turns the next time out. Keep adding the mileage and time in the saddle until you can comfortably ride as long as you wish. But there is no way to correlate the number of miles you should be biking based on how many miles you are running. Let your body tell you. Also, the miles biked on-road are not as demanding as the miles biked off-road.

As far as the kind of bike goes, I can't recommend any particular company's bike over another. You can check out the response I gave a few weeks back on choosing the right frame for some pointers on what to look for.

The basic rule I would follow is to buy a good bike. What makes a good bike? See my previous advice on that. Or, simply put, stay away from discount department store brands. Head over to your bike shop and see what they have available. Many bike shops have a"renter" they will let you take out on the trail for a test spin. After making a decision on the basic style you want (rigid fork, hardtail, full suspension), you can pay full price for a new one, or you can check ads for a used one. If you elect to buy a used bike, make sure you know what you're looking for and that you can take the bike out for a test ride. If the bike looks like it has been well cared for, it probably has. If there are dings and dents, rust and corrosion, loose spokes and a dirty chain, thank the person and keep looking.

I hope this helps. And, welcome aboard!