On bike!your

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You’ll be in good company Statistics from Cycling Scotland suggest 35% of us now cycle for work or leisure, while research of almost 10,000 people within Scotland’s cities reports over 21% of us cycle at least once a week. Great news for the humble bike – and our legs!

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Your heart will thank you for it

Cycling is a terrific form of aerobic exercise. Road and track cyclists will spin their pedals at more than 100 revolutions per minute. Mountain bikers pedal less, but they have to work hard to get up those hills. Whatever type of bike you’re on, those turns of the crank will give your cardiovascular system and major muscle groups one hell of a workout.

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It’ll keep you in shape

Even a 30-minute commute to work several times a week, at a moderate intensity, can aid weight loss. Shorter, more intense workouts will strengthen muscles, including your hamstrings, glutes (bum) and quadriceps.

You can take it slow

Gentle or moderately paced cycling can be great if you are recovering from injury, or just starting on your cycling journey, and don’t wish to overload the joints. Don’t forget to warm up and include some post-ride stretches.

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It boosts your mood

As the wheels turn and your heart rate elevates (particularly on a hill!) your brain will release those lovely feel-good endorphins. That’s the beauty of cycling. Whether you are on a brief commute, enjoying a cycle tour with friends, flowing down some tree-lined singletrack on your mountain bike, or simply pedalling round the local park, it’s great for your mental wellbeing.

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It’s easier than you might think 8% of people have cited ‘lack of fitness’ as a key barrier to cycling, but the likes of battery assisted e-bikes and smart engineering applied to adaptive bikes is making Scotland’s great outdoors accessible to more potential cyclists.

Scotland offers plenty of cycling opportunities for the whole family.

As Eddy Merckx, the Belgian cycling great once famously quipped: “Ride as much or as little, or as long or as short as you feel. But ride.”

7 There’s something to suit everyone

Over 1.8 million bikes were sold in the UK last year and from e-bikes to traditional road, BMX downhill, enduro, gravel, hybrid and commuter bikes, there’s a bike for every age and level of ability. Whether it’s a women-only coaching session, a mountain bike club for kids, or a full-blown road cycling sportive, there’s a form of cycling for everyone.

Find Out More

If we’ve tempted you to get pedalling, here are some helpful links to switch it up a gear…

FOR EVERYONE:

To find a club or event near you, check out: www.scottishcycling.org.uk or www.britishcycling.org.uk.

Letsride.co.uk includes women-only rides led by Breeze Champions.

Limitless is a British and Scottish Cycling programme creating a pathway for disabled people into all forms of cycling. You can find out more at www.scottishcycling.org.uk.

FOR KIDS: Bikeability

Scotland is the national cycle training programme for school children: www.cycling.scot/ bikeability.scotland.

Go-Ride Clubs can be found throughout Scotland and offer a fun, inclusive and safe environment for U18 riders. Over 90% of the Great Britain Cycling Team started out in a Go-Ride Club! More info at www.britishcycling.org.uk/go-ride.

FOR MENTAL HEALTH:

Trail Therapy is an innovative mountain-bike based intervention programme that supports those with a diagnosed mental health condition. Find out more at dmbins.com/health/ trail-therapy.

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It’s simple to get started

Aside from a bike, helmet and a water bottle, all you need is a can-do attitude to have wheelie good fun. How often should you ride? That’s up to you. As Eddy Merckx, the Belgian cycling great once famously quipped: “Ride as much or as little, or as long or as short as you feel. But ride.”

IMAGE: VISITSCOTLAND

#BikeandBlether is a partnership programme between Scottish Association for Mental Health and Scottish Cycling that encourages club and non-club riders to talk about mental health. More info at www.britishcycling.org.uk/go-ride.

FOR COACHING:

In almost every part of Scotland you can find fully qualified mountain bike leaders and coaches to support your riding development. In the Scottish Borders, check out the likes of www. trailtec.uk.com / www.dirtschool.co.uk and www.ridelines.co.uk.