There are plenty of benefits to getting back in the saddle, and weight loss is one of them
As the weather warms up, cycling comes into its own. While you’ll work up a sweat pedalling uphill, freewheeling downhill provides a refreshing rest and cool breeze. It’s also family-friendly, providing a gently active day out for all.
Haven’t touched your bike in years? Don’t worry. ‘Cycling can be easier to “get back into” as it’s a non-weight-bearing sport,’ says cycling and triathlon coach Helen Jenkins MBE from herspirit.co.uk. ‘It will build stamina with minimal risk of injury, which allows for consistency – the cornerstone of any fitness or weight-loss plan.’
Here’s what you stand to gain from dusting off your bike, plus a beginner’s guide to making your rides easier, safer and more comfortable.
SORE BOTTOM?
Check if your seat is designed for women: they’re usually more padded, wider at the back and narrower at the front to suit our bone structure. Still uncomfortable? It may be worth investing in a saddle with a hole in the middle to help relieve pressure. And padded shorts/leggings will also help.
Turn your health around
Cycling burns 400-600 calories an hour – depending on how hard you pedal – but your health has so much more to gain than weight loss. GPs in England are now prescribing cycling as part of a trial to improve physical and mental health in adults. If inactive people did just 20 minutes of daily ‘active travel’ – such as cycling to the shops – one in 10 cases of stroke and heart disease could be prevented*. Better still, if you can stick at it for one hour, it could add a year to your life, according to Sir David Spiegelhalter, statistician and risk expert at Cambridge University. In short, every time you push down on a pedal, your heart and lungs will be thanking you for it.
BRAVE THE ROADS
Don’t feel safe cycling in your local area? You can sharpen your road sense by doing an adult cycling proficiency course and test, now known as the National Standard for Cycle Training. Find a local instructor at bikeability.org.uk. There’s also a free cycle skills online course at tfl.gov.uk. Plus, try this advice from the experts at bobbinbikes.com to ensure your adventures on two wheels go smoothly:
✣ PLAN YOUR ROUTE Long or new rides should be saved for the daytime and good weather. The National Cycle Network stretches 16,575 miles across the UK and many routes are traffic-free. Find your nearest at sustrans.org.uk.
✣ WEAR REFLECTIVES This makes it easier for drivers to spot you at ni
