Training is an important part of riding, having a bike that fits, learning the basics and having some riding partners will set you well on the way to enjoying this wonderful sport. This goes for new riders as well as the more experienced rider, for either warm or cold weather, indoors or outdoors. The beginning cyclist really needs to take things easy at first. Even on an indoor trainer, you need to start with about 20-30 minute moderate rides. You should not get totally out of breath, but should be moderately challenged. This should happen about three times a week in the beginning. Some beginners do prefer to ride indoors, even during warmer weather as they are getting started. Riding a trainer also has benefits of getting the rider used to the saddle, getting in shape, and in learning some techniques. Either way is fine. Once you are riding comfortably those three days a week, you will want to increase to riding at least 30 minutes five days a week. Add some variety to those days. Use some days to build endurance, some days to increase your speed (even if you have no ideas of being on your local racing team), and then have easier days. The combination types of rides will enable you to gain strength, speed, and to build muscle and lose weight.