Unless you have been hiding, it is impossible not to have noticed the number of cyclists out on the road these days, especially on a sunny day. Over the past few years, in the shadows of the London Olympics, Tour de France in Yorkshire and Sir Bradley Wiggins’ sideburns, people of all ages and from all walks of life have been getting out on two wheels.
As well as being fun, invigorating and liberating, regular cycling can reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and strokes. It can also improve your mood and keep your weight under control.
If you haven’t been on bike for a while, or maybe you have never travelled on two wheels, this guide will provide you with tips on how to love cycling whilst keeping safe and staying motivated.
Before you start peddling
This might sound a bit OTT but although cycling is a pretty safe form of exercise, if you do have any medical concerns, make an appointment to see your GP before you start.
The Bike
If you are only going to be cycling short journeys, your current bike may will do. Whether it is a 10-speed racer, practical shopping bike or an old mountain bike, they could do the job whilst you are deciding whether you actually like being on the road. Make sure you dust it down, have it serviced to be sure it is safe and consider adding a gel saddle for comfort.
If you don’t have a bike then why not think about going for second-hand one for now? Make sure it is the right size for you and once you have bought it make sure you have it serviced at your local bike shop to ensure it’s roadworthy.
If you decide to bite the bullet and buy a new bike, be sure to do your research. Think about what you are going to use the bike for and set a budget and this will help you keep on track; if you want to head off into the woods at the weekend, a pretty Victoria Pendleton road bike isn’t going to do the job.
Hybrids, road bikes and mountain bikes are the most popular and whether you go to a High Street chain or independent shop, there should be experts on hand to help you decide which bike is best for you and also make sure you get the size right.
Some businesses offer a cycle to work scheme, which is an affordable way of buying a new bike and safety equipment so do see if this is available for you.
Keep Safe
All too often two and four wheels collide and it is more often the cyclist who comes off worst so you need to be safe:
- Practice cycling in a safe, quiet place if you haven’t ridden for a while or are a total beginner
- Make sure you can ride single-handed as you will need to make hand signals
- Get comfortable looking over both shoulders to improve your visual awareness
- Wear a helmet that fits well
- Be seen and wear high vis’ clothing and fit lights
- Add a bell to your bike so you can be heard
- Be alert and plan your route
- Always follow the Highway Code – you are as much of a road user as a car or lorry driver so it is a good idea to know what is right and what is wrong
- Do not wear earphones, this is very dangerous
- As well as you being safe, buy a decent lock as bike theft is on the rise and can be an upsetting and expensive experience
Keep it up
After the initial burst of enthusiasm has worn off, making cycling a regular habit is the best way to keep going.
Cycle to work is cheap, fun, green and a great way to fit exercise into your day. Plan your route, see if there are showers at your place of work and keep spare clothes and a raincoat in your locker just incase.
Cycle to school is the perfect way of getting your children to be more involved in your hobby. Cycling can help children’s health, fitness, confidence and concentration and it is fun to do something together.
Go out and about on your bike and explore the area where you live, or jump on a train and see somewhere new.
There are many wonderful places to cycle in cities and the countryside. Sustrans offer free information about cycling across the country and they are worth a look.
Make it sociable and go out riding with friends. This is the perfect way to get some exercise, tone up and catch up with a coffee afterwards. You can also join a bike club and this is a brilliant way to stay motivated, make new friends and experience the great outdoors.
Whatever you do, have fun, get fit and keep safe.