The benefits of cycling and how to get started

Face it, one of the top reasons to hop on a bike has to be… it’s fun! Like, really fun. Remember flying around on your bike as a kid, legs spinning as fast as they could go with a huge grin bursting from your face? Well, adulthood isn’t going to take that away from us - it’s never too late to get back on the saddle and get that oh-so joyous feeling back. Phew.

Here are some more burning questions we often get asked:

Q. Will cycling get me fit?

A. Let’s put bike fun aside for just a sec – is cycling good for you? The answer is a resounding yes. Obviously, any form of exercise will do you some good, but cycling is a particularly great form of low-impact cardiovascular exercise. That means it gets your heart pumping without placing your joints under too much strain. And that makes it wonderfully accessible for many people who find high-impact exercise a no-go.

Q. Does cycling help to lose weight?

A. Yes, yes, yes. Riding your bike on a regular basis is an excellent way to keep your weight under control, burning anything from 400 to 1,100 calories an hour, depending on how hard you’re working. Standard advice suggests riding for at least 150 minutes per week to feel the best health benefits. It’s also said to reduce your risk of nasties like heart disease, stroke and diabetes. We’re no scientists, but sounds good, right?

Q. Will I need a lot of gear to get started?

A. No, a basic bike, a good helmet and some cycling gloves to improve your grip are all you need to kick things off. Cycling is one of the easiest forms of exercise to fit into your day-to-day life: use your bike to commute to work or enjoy family bike rides at the weekend – yes, it really is that easy. What’s more, it’s fantastic for the environment and (relatively) inexpensive – just so long as you can avoid the lure of the top-of-the-range bike models!

Now we’ve established that cycling is unalloyed bliss, let’s get you set up.

Before you start cycling:

• Get a bike. If you’re not sure what kind of bike to buy, head along to your local bike shop for a chat or try hiring one to start with. On a budget? You’ll find plenty of second-hand bikes that are more than good enough to get you started. There really is no need to fork out on the latest model - a basic mountain, hybrid or road bike in good working order is all you need to kick-start your soon-to-be love affair.
• Speak to your doctor if you have any health concerns or medical issues.
• Set your bike up to suit you. Your saddle and handlebars should be adjusted so that you have a slight bend at your elbows and knees while riding. A quick tip: set your saddle at hip height – this will give you the comfiest amount of bend in your knees.
• Learn some basic bike maintenance, like how to fix a puncture. Ask any rider, and they’ll agree that there’s nothing worse than getting stranded with a flat tyre when a bit of simple know-how and a small repair kit will have you back on the road again. Sign up for some local bike maintenance classes or grab a friend who knows their stuff and get them to give you a quick masterclass.
• Buy some padded cycling shorts. You’ll thank us later.
• Gather some gear – a lightweight rucksack with water, plenty of snacks, a puncture repair kit, a waterproof jacket, your phone and a first aid kit should be enough for your early adventures.
• Give yourself a Highway Code refresher if you plan to cycle on the roads.
• Plan your route in advance. You don’t want to be riding around in circles.
• Get comfortable with shifting up and down your gears, looking over your shoulder to check for cars, and cornering in a safe traffic-free place before you set off.

Not ridden in a while? You’ll be pleased to discover that getting back in the saddle is like, well, riding a bike. There’s always room for a few pointers from our cycle team though:

• Keep your head up. This will help you steer along your chosen line and give you time to react to obstacles, whether that’s drain covers or tree roots.
• Use your gears. Yes, cycling is good exercise, but don’t make it harder than it has to be by pedalling away in a harder gear than you need. The more you practise shifting through gears, the quicker it’ll become second nature.
• Keep your elbows bent - they’re your body’s natural shock absorbers.
• If you’re cycling on the road, look out for doors opening on parked cars and leave your headphones at home, so you can be as traffic-aware as possible.
• When steering around a corner, keep your inside leg up and your outside leg down to help you balance.
• Brake with restraint. A bit of speed actually helps you balance and feel less wobbly. If braking to stop, ease the brakes on to come to a gradual stop instead of a rather less dignified tumble over the handlebars.
• Join a cycling club. This is a brilliant way to improve your cycling and make a few new mates in the process. Check they welcome beginners before turning up and don’t be put off if you’re among the slowest to begin with. Share your worries with your new clubmates and you'll find they were all there themselves once.
• Last but not least, build up your distances slowly, take things at your own pace and don’t forget to have fun. This is your cycling journey, no-one else’s. In other words, just do you.