Step 2: Learn balance without pedals

Part of: Learn to cycle in 5 steps · Step 2

Balance is the hard part of cycling. Pedalling is easy once you can balance, so we teach the two separately. This is Step 2 of “Learn to cycle in 5 steps”. It is the step where most learners have their first “I can do it” moment.

Before you start

• Use a flat, smooth, empty space with no traffic, such as a closed ground or empty car park.
• Set the saddle low so both feet are flat on the ground when you sit.
• If a coach can help, take the pedals off for this step. Cycling UK suggests this because it prevents your legs hitting the pedals while you scoot.
• Cover the brake levers with your fingers, ready, even when you are not braking.

The scoot-and-glide method

1. Sit on the saddle with both feet flat on the ground. Look ahead, not down at your feet.
2. Walk the bicycle forward by taking small steps with your feet, sitting on the saddle.
3. As you gain confidence, take longer scoots. Push, and lift both feet off the ground for a second or two. This is gliding.
4. Do this many times. Cycling UK notes that learners naturally pick up speed and balance as they repeat it.
5. Glide a little longer each time. Keep your back straight, your hands relaxed and the handlebar straight.
6. To stop, squeeze both brakes gently and put your feet down.

Try these small drills

• Brake practice: scoot, then squeeze both brakes gently to a stop. Repeat ten times.
• Gentle steering: once you glide for a few seconds, turn the handlebar a little to curve left and right. Do not turn sharply.
• Feet-up challenge: count how long you can glide with both feet off the ground. Try to beat your count.
• Gentle slope: a very gentle, smooth, safe slope lets the bicycle roll by itself. Never practise near traffic or at the bottom of a steep hill.

Common problems

• Looking down: your body follows your eyes, and you will wobble. Pick a point ahead and look at it.
• Gripping the handlebar tightly: relax your shoulders and arms. Tension makes the front wheel shake.
• Leaning on the handlebar: sit upright and keep your weight on the saddle.
• Being afraid to lift your feet: hover them just above the ground first.

How long does it take?

Most learners glide steadily after one to three short sessions, but there is no deadline. Ten calm minutes are better than an hour of tension. When you can glide for ten metres or more with your feet off the ground, you are ready for Step 3: pedalling.