What's a good exercise before riding a bike for the first time after 15 years so you don't get so sore?

Single leg lunges are a great exercise to build up your muscles for biking - start with your feet together, then step forward with one foot and bend knee of the back foot so you drop straight down (not forward). Then push up again, spreading the weight between both the front and back legs. Throughout, ensure that your front knee does not extend beyond your front toe - if it does, simply move your foot further out. This will help to avoid knee injury.

Another good tip is simply to start slow and short when you bike and don't try to do 50 miles on your first ride. Take it easy, let your body get used to it and you'll avoid too much muscle strain. Then, next time out, go a bit further and so on.

Good luck.

ride a stationary exercise bike.
If it is a ten speed you will get a lot less sore if the seat is not pointing UP.
Run or jog and swim for a week or so
Swim , run, ride , just do it
Forgot a very important step. Make sure your tire pressure is correct for your bike. If it is, it will make your ride easier from the start. Start with a flat surface preferrably without any traffic or other unpleasant distractions. If you can find a circular track that is paved, that worked very well for me. It helps to be able to see the start and finish to pace yourself. Once you get your 'legs', you can get more adventurous. Good luck
You may wan to consider stretching for twenty minutes a day in order to help loosen tension in your muscles. This will also help reduce the chances of muscle strain or damamge. A stationary bike is a good way to get in some practice. Although you can take measures to reduce muscle pain after riding, you may still suffer from mild to moderate muscle pain after the first few rides. This will quickly go away after your body becomes familiar with the activity.

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