Cycling is an enjoyable way to keep fit and get to work – and it doesn't take much in terms of expense or fitness levels to get into gear. It's a low-impact, cardiovascular activity that also saves time, money and the planet and it can take you anywhere.
Although still low in comparison to our European counterparts, Brits are embracing biking like never before. In London cycling is up by 40% since 2001. It's also been boosted by the introduction of the congestion charge in 2003 and, not surprisingly, following the London bombings. Transport for London estimates that, since the London bombings, an extra 50,000 bike journeys a week are now made in the capital. The latest cycling craze is 'urban cycling' – doing tricks on a uni-cycle, but first things first!
Benefits
According to the national cyclist organisation, CTC, half as many women as men currently cycle in the UK. 'Cycling is an ideal activity for time-pressed women keen to stay in shape and be happy and healthy,' says Alix Stredwick, author of CTC's guide, Women on Wheels. 'It lets you exercise while on the way to work or the shops.'
Get into cycling regularly and you can save on commuting costs and maybe even your monthly gym membership. Moderate cycling (at 10mph) for 30 minutes burns some 300 calories – so biking to and from work for an hour a day, five days a week could use up around 3,000 calories. That's roughly equivalent to a pound of fat.
Sustained cycling, for at least 30 to 45 minutes, tones the legs and buttocks. Long distances and mountain biking can also work the back, neck and arms. It may be necessary to do some weight training with these areas to give them additional strength.
According to the British Heart Foundation, cycling at least 20 miles a week reduces the risk of heart disease to less than half that for non-cyclists who take no exercise. Regular cyclists are also believed to enjoy a fitness level equal to that of a person 10 years younger.
Choosing a bike
So how do you get on your bike? Unless you go second-hand, expect to pay at least £150 for a new bicycle and around £500 for a decent one, plus accessories. It's important to get the right-sized cycle – too large a bike is dangerous to ride, and the wrong dimensions could place strain on your back, hips and knees. 'Women generally cannot lean so far forward on a bike, which has implications when it comes to reaching the handlebars,' says Stredwick. 'These need to be higher and closer to the saddle than for a man of the same height.'
A good bike shop will allow you to try out a range of models to see which one is right for you. A hybrid bike is a cross between a mountain bike and a road cycle, and will give you greater mobility in traffic yet the larger wheels let you go faster. It's good for day trips as well as commuting.
Don't be offended if the salesperson asks you about adding a wider seat: it's a fact that women's derrieres are different to men's. On average a woman's 'sit bones' are 3cm further apart, so you'll find it much more comfortable to get a seat especially made for women.
To ensure your bike is working safely it's worth getting a maintenance check at a bike shop every few months. This costs around £35.
Get your kit on
A good safety helmet is vital for life in the green lane. Other accessories you should buy are lights, mudguards and a decent rucksack or panniers. Buying two locks eliminates the need to take your front wheel off when locking your bike – and it also helps stop you getting grease all over your hands. Helmet hair might be unavoidable but a Frida Kahlo-style oil moustache is never a good look!
Current trends like city shorts and Eighties-style pedal pushers are ideal for wearing both on the bike and off. But baggy mountain bike shorts with a padded seat liner are good for longer journeys.
At work
Showering after a cycle into the office is nice, but it's not always necessary, especially in the cooler months. You might want to change into your work clothes once there, however, depending on how fast you cycle. Biking charity Sustrans also recommends taking waterproof trousers and a make-up kit with you, too.
Further information
CTC's cycling guide, Women On Wheels, is available free by calling 0870 873 0060 or visit www.ctc.org.uk
For information on biking to work and national cycle routes: www.sustrans.org.uk
Government Green Transport Scheme: this little-publicised tax-incentive scheme allows staff to buy cheaper bikes via their employers. Click here to find out more.
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