Cycling for Health

Cycling is a practical, fast and fun way to get fit. As obesity and stress levels in the UK continue to rise, along with environmental damage from carbon emissions, cycling has never been more important for improved public health and a cleaner environment.

Cyclists enjoy great benefits from regular cycling:

Cycling helps you get in shape. As a low-impact form of exercise, it is also easier on your joints than running or other high-impact activities.
It is one of the easiest ways to fit exercise into your daily routine. Use your bike to go to work, school or the shops and you will be surprised how much exercise you will fit in without even trying.
Anybody can do it; toddlers, pensioners, able-bodied people and disabled people alike. Even better, it is something you can do together with family and friends.
It saves you money and time. Cycling is a cheap and quick form of transport, especially in busy city centres.
It is environmentally friendly, with no greenhouse gas emissions, so you contribute to a cleaner environment too!

On your Bike

Choosing the right bike isn't always easy. George Dunn, Cisco's own Team GB tri-athlete highlights the challenges:

There are two common mistakes people make when buying a bike. The first is buying the wrong sized bike. The second is buying a bike that's simply not designed for the type of cycling they want to do.

Since cycling can be performed in so many ways, there's no such thing as a 'one size fits all' bike. Road, mountain biking, track racing, commuting, descending, touring and BMX are all very different disciplines, and each discipline requires a different kind of bike.

The wrong equipment will not only make your ride less enjoyable, you're also more likely to have an accident and increase the chances of an injury.

Which Bike?

If you can answer the following questions you'll soon be on the road to many miles of happy cycling:

What purpose?

What type of riding do you prefer? Try to be specific about the type of activity you prefer. Consider the type of cycling you will be using the bike for most often. Do you want it for mountain biking, track racing, commuting, downhilling, touring or BMX riding?

What are your riding goals?

Do you want to use cycling to simply get you from A to B? To lose weight, or to progress as a rider and work up to long distances?

What is your budget?

Bikes range in price based on the quality of the materials used, the design features and the moving parts. Many bikes can cost more than a car, though cycles from the most inexpensive bike stores will start at around £300 for an adult bike.

What safety gear do you need?

To ride safely and with confidence you'll need the right clothing and safety equipment.

Will you cycle at night or when visibility is poor? If so, it's compulsory to fit your bike with lights and reflectors and wear clothing that's fluorescent or light coloured.

Will you carry a rucksack? If so, consider using panniers instead as big heavy bags can affect your balance.

And, of course, always wear a helmet. Make sure it meets British Standards and that it's a snug fit. It should be positioned squarely on your head and not tilt backwards or tip forwards.

For advice on how to ride safely, seek advice from trained experts at your local bike store.

How to choose a bike that fits

Now you know what to avoid, here's what Wayne Glen-Murphy, Fitting Technician from Trek, says you should look for when sizing a bike that's right for you.

Stand over the bicycle without sitting on the saddle. On a man's bike you should have at least two inches of space between the top tube of the bicycle and yourself. On a woman's bike, the top tube slopes down making it easier for the rider to step over the frame.
Set the height of the saddle so you have a slight bend in your knee. If the saddle is too low your knees will be doing most of the work.
Take the bike for a test ride to evaluate your riding position. While riding, check to see how far you are reaching to grip the handle bars. Your shoulders should be relaxed and there should be a slight bend in your elbows. If your shoulders are hunched and your arms are straight the bike is too long. If your arms have a significant bend the bike is too short.
Make sure you aren't leaning over too far whilst in a normal riding position. If you feel tension on your lower back, again the bike is probably too big, or needs adjustment to the reach.
When sizing children on bikes with hand brakes, make sure that the child is able to reach the break levers with more than just finger tips. Do not purchase a bike for a child that they will 'grow in to'. Buy one that is appropriate to the child's age.