Get (back) on your bike

Sport

Get (back) on your bike

When was the last time you rode a bike? Last month? Last year? So long ago you can barely remember? It might be time to rediscover the joys of cycling. According to the NHS, there are lots of health benefits to riding a bike. It can reduce the risk of heart disease, stroke and type 2 diabetes. It’s low impact, so it puts less stress on your joints than running, football and other aerobic activities. It can help to ease anxiety and boost your mood. And, of course, it’s better for the environment (and a lot cheaper) than most forms of transport. Learn to ride - If you’ve never ridden a bike before or aren’t a confident cyclist, it’s worth taking an adult beginners’ course with Bikeability. Find out more at www.bikeability.org.uk. You’ll also find some useful tips at www.cyclinguk.org/teachingadults. Choosing a bike - The right bike will depend on a whole range of factors, including where you’ll be riding it (e.g. on roads or dirt tracks), your height and your budget. Head to a bike shop to discuss your requirements. If you live in a hilly area, fancy more leisurely rides or need to build your fitness up, then an e-bike might be the best bet. Buying second hand? Try to get the bike serviced or at least checked over. Halfords offer a free bike safety check. What to wear - The most important thing is to be seen by other road users, so choose brightly coloured or high-vis clothes. To start with, you can just cycle in a T-shirt and jogging bottoms or leggings. Avoid loose bottoms that could get caught up in the chain, or use clips to keep your trousers in place. Long-term, you might want to invest in decent cycling gear. Padded cycling shorts and a sweatwicking T-shirt can make longer rides a lot more comfortable! Extras - You’ll need a decent helmet that’s the right size for your head. Check out guides.wiggle.co.uk/ how-choose-perfect-cycling-helmet for guidance or visit your local sports shop. You’ll also want a water bottle holder, puncture repair kit and pump. A bum bag is handy for your phone, wallet and keys, but you might need a backpack, basket or panniers if you need to carry anything else. Stay motivated - Staying motivated is difficult at the best of times, but winter makes things a whole lot harder. Deciding a set day and time helps, as does finding a cycling buddy or joining a club. You could also set yourself distance goals or book onto a sponsored cycle ride to focus your training. Stay safe - To begin with, you’ll want to stick to daylight rides in traffic-free areas, but you’ll still need decent reflectors, and a bike light is a good idea. Always let someone know where you’re going and keep your phone with you just in case. A flat tyre ten miles from home is never fun, but it’s a lot trickier if you can’t call someone to pick you up!