It's not breaking news that riding a bike can be really freakin' good for you: It torches calories, tones your legs, is easier on your joints than running, and can help strengthen your ticker.

But what is eye-opening is the explosion of women riders. Female participation grew 20 percent between 2003 and 2012, while men's numbers have remained relatively flat, and a whopping 60 percent of bike owners today are women ages 17 to 28. Even the most famous bike race, the male-only Tour de France, is catching on: For the first time, it will offer a one-day women's race.

"I predict that cycling will continue to become more mainstream for women, much like running and yoga," says Elysa Walk, general manager of Giant Bicycle, parent company of Liv, the only full-line female-focused cycling brand. "There's so much infrastructure coming in—like education and coaching—and brands are inviting women into this sport in a way that we never have before."

In case you haven't noticed, women aren't just rolling around on cute cruisers. They're commuting to work, tackling trails, and training for century rides and triathlons. Get in on the fun with our female-centric cycling guide.

ROAD CYCLING
Whether you're commuting, running errands, or working out, going for a spin in your 'hood has never been easier, thanks to the nationwide expansion of bike lanes (find them on mapmyride.com).

KNOW BEFORE YOU GO
Eyes ahead. Your bike will follow your gaze, especially when flying downhill. "Look where you want to go, or about 20 feet ahead," says Evie Stevens, 2012 Olympian and Team Specialized-Lululemon pro rider. "Then just stay focused and trust your bike."
Go the distance. Riding about 80 to 100 revolutions per minute can help your muscles and legs last longer, says Stevens. To calculate your rpm, count how often your right knee rises in 15 seconds, then multiply it by four (20 to 25 equals a cadence between 80 and 100). On climbs, shift to an easier gear (90 to 95 rpms); your muscles should tire out more quickly if you push a slow cadence of 65 to 70.
Save your seat. Wearing bike shorts with underwear is a classic newbie mistake, says Kelli Emmet, a Liv/giant ambassador. The seams can rub your skin raw. "Plus, we can all see your panty line under the Lycra!" she laughs. Another no-no: Don't hang out in your shorts for too long after your ride. "Take 'em off as soon as you're done to help prevent more chafing and moisture buildup," she says.

YOUR BEST BIKES
1. Liv/giant Invite 2
Wider, knobbier tires give this road bike more stability to help beginners handle potholes, dirt roads, or uneven bike paths.
$1,150, giant-bicycles.com for retailers

2. Schwinn Women's Volare
Tight budget? This 14-speeder is great for exercising, commuting, and tooling around town.
$245, schwinnbikes.com for retailers

3. Trek Madone 4.3 W.S.D.
Go fast, go far, and leave everyone in your dust with this superlight, all-carbon ride. $2,100, trekbikes.com for retailers

MOUNTAIN BIKING
There's a blissful moment when your bike becomes an extension of your body as you maneuver over roots and rocks—a feeling reserved for those who venture off the beaten path.

KNOW BEFORE YOU GO
Find your balance. When riding over rocks and roots on the trail, get out of the saddle. Stand up on the pedals, elbows bent about 45 degrees, and think about separating your bike from your body, says Emmet. "Let the bike move beneath you while keeping your weight centered, your arms relaxed, and your shoulders pointed in the direction you're headed."
Save your tires. Proper tire pressure can help fend off flats. "Fat tires" (on mountain bikes) can take a max of about 50 psi, but that doesn't mean you want to fill 'em up all the way. "Riding at a lower pressure helps with traction, cornering, and comfort while riding," says Georgia Gould, Olympic mountain bike bronze medalist and Luna Pro Team member. "Start at around 25 to 27 psi [or 110 psi for road bikes], and work from there," she says.
Stay positive when you pedal. Off-roading can feel intimidating to newbies, but your mindset can have a big impact on your ride performance. When you ride with self-doubt, you may tense up, which can lead to mistakes, says Teal Stetson-Lee, a mountain biker on Luna Pro Team. "It can become a vicious cycle," she adds. Raise your confidence by keeping your eyes focused on where you're riding to, not what you're riding over. (If you stare at a rock in the trail, you will likely run into it.)

YOUR BEST BIKES
1. Cannondale Trail Women's 4
A lighter, stronger frame makes this redesign easier to control on uneven terrain.
$920, cannondale.com for retailers

2. Diamondback Lux Comp 27.5
Fatter tires help you roll over obstacles with even more stability and control.
$1,000, diamondback.com for retailers

3. Lust Advanced 2
Tackle tough trails and barely feel the bumps with the first women's full-suspension composite 27.5-inch bike.
$3,500, giant-bicycles.com for retailers

RACING
Nothing builds more confidence than setting a new personal record on a challenging course, be it a triathlon or cyclocross event.

KNOW BEFORE YOU GO
Don't just push. When using clipless pedals (which lock your bike shoe onto the pedal), try moving your legs in an oval shape instead of just pushing down. "Feel yourself push forward and pull back," says Carrie Barrett, owner of FOMO Training in Austin, Texas.
Test yourself weekly. Challenge yourself once a week with a tough four- to 20-minute circuit, says Gwen Jorgensen, the 2010 USA Triathlon Rookie of the Year. "If it's relatively the same from week to week, you can compare times, power, cadence, and fatigue."
Carry on. In cyclocross races, when you have to dismount and run with your bike, stand on its left side (opposite the sharp gears), pick it up, and slide your right arm through the triangle so the top tube rests on your right shoulder. Reach your right hand around the front and grab the bottom of the left handlebar.

YOUR BEST BIKES
1. Scott Plasma 30
Hours of wind-tunnel testing guarantee that this carbon, 20-speed tri bike can go fast in intense conditions.
$2,100, scott-sports.com for retailers

2. Specialized Alias Sport Tri
One bike, two identities: This debut can easily go from road workouts to race-ready aerodynamic position at your next triathlon.
$2,600, specialized.com for retailers

3. Raleigh RX 1.0 Women's
Curious about cyclocross? This alloy steed is one of the few for women in this category.
$1,500, raleighusa.com for retailers