Biking for beginners
Whether saddling up for work or play, cycling is a great way to get in shape and cut your carbon footprint. Trina Wallace shows you how to get started.
Why cycle?
- It’s good for your health – Incorporating cycling into your daily routine is a great way to keep fit. According to the British Heart Foundation, cycling at least 20 miles a week also reduces the risk of heart disease to less than half that for non-cyclists who take no other exercise.
- It saves you time – Cycling is twice as fast as a car during rush hour, says environmental transport charity Sustrans.
- It’s cheap – You don’t need any road tax, an MOT, insurance, petrol or membership of the AA to own a bike.
- It’s fun – “Once you catch the bug you'll realise you can cycle all over the place,” says Carlton Reid, editor of Bike for All. “To the shops, to the pub or to work.”
- It’s good for the planet – More than six million British commuters use cars and buses to travel less than five miles to work. If they all cycled to work for just a week, it would save enough carbon to fill 8800 hot air balloons. “The bicycle might be a fairly low tech piece of equipment, but more people are beginning to see it as a highly efficient, low carbon means of getting around,” Phillip Darnton, chairman of Cycling England.
- It stops congestion – Twenty bicycles can be parked in the same space taken up by one car, according to Why Cycle. And environmental transport charity Sustrans say if everyone cycled once a week instead of taking their car, there’d be 10 per cent less traffic on the road.
Picking the right bike for you
If you’re choosing a bike, make sure it is the right size and adjusted to fit you properly. “Don't buy a bike from a supermarket - get real advice from bike shops,” advises Carlton Reid. “And visit the shop regularly for bike servicing to keep your bike in tip-top shape.”
Racing/road bike
Looks like: narrow tyres, curled handlebars.
Good for: long distance (used in the Tour de France), road cycling.
Pros: lightweight, fast on tarmac roads.
Cons: bumpy and uncomfortable to ride off road, low handle bars can be difficult for new riders especially in traffic; prone to punctures.
Hybrid bike
Looks like: big wheels, fairly narrow tyres, a little bit like a mountain bike but taller and a more upright riding position.
Good for: an all-rounder bike: riding to work, going to a friend’s house, cycling tow paths at the weekend.
Pros: can carry luggage at the back, quick on the road, comfortable, good in traffic because you sit upright and your head is up; lightweight.
Cons: not designed to be as strong as a mountain bike, not as low down as a mountain bike.
Mountain bike
Looks like: big tyres, tough, sturdy frames, upright riding position, lots of gears.
Good for: riding off road and commuting.
Pros: sturdy, tough, versatile.
Cons: a wide range of models, which vary in quality; can feel heavy to ride on the road; mud guards and carrier racks have to be fitted separately.
Folding bike
Looks like: tall handle bars, small wheels, upright riding position, has a folding mechanism in the middle.
Good for: commuters using buses and trains to get to work, short journeys.
Pros: convenient for travelling, doesn’t take up much space, not too big to store on public transport.
Cons: outside of London and commuter cities these bikes can be difficult to get hold of, often the better the bike folds, the less good a rider it is and vice versa; can also be expensive.
Essential gear
- Helmet – There are no laws about wearing a helmet, but it could save your life if you have an accident and land on your head. “Helmets are now cheaper because the government has removed VAT on them,” says Richard Sanders from Sustrans. “They’re lighter, smaller, better looking and they don’t make your head sweat as much,” Make sure that your helmet is the correct size and fit.
- Lights – Cycling after dark, you are required by law to have a front white headlight and red back light fitted to your bike. It’s definitely worth investing in a good set of lights – flashing LED-type back lights are now legal (they weren’t before 2005).
- Locks – A bike is stolen every 71 seconds in England, so you’ll need a lock whenever you leave your bike! A strong D-lock is better than a coil one because a wire can be munched through quite easily by thieves with cable cutters.
- Baby seat – If you’re cycling with a baby, get yourself a special child seat that sits on the rack on the back of your bike. It’ll need to conform to the British Standard for Child Seats for Cycles.
- Clothing – “You don’t have to dress up in Lycra or ride head to toe in bright yellow if you don’t want to,” says Sustrans’ Richard Sanders. “Wear clothes that you can move in easily, you’re comfortable with and that you won’t get too hot in.” But consider reflective clothing – you may think you look silly, but it will encourage drivers to give you a safe, wideberth. You also can get over the shoulder fluorescent belts and jackets with reflective bits sewn into them.
Etiquette
Dos…
- Concentrate and be aware of what’s happening around you.
- Be confident on the road. Contact your local authority to find out about adult cycle training courses. “Experts will metaphorically hold your hand as you venture out on to the roads or learn how to tackle mountain bike terrain,” says Carlton Reid.
- Follow the Highway Code – it’s for cyclists too!
- Say “thank you” - a smile and a wave go a long way if a driver has waited for a cyclist to pass through an intersection.
- Make eye contact with drivers and pedestrians whose path you cross.
Don’ts…
- Cycle on the pavement – it’s illegal for people over the age of 10 to cycle on the pavement, unless there are signs saying it is allowed.
- Ignore pedestrian crossings.
- Change lanes without signalling.
- Run red lights – see national campaign Stop at Red.
Where to find useful routes
- Sustrans coordinates a “National Cycle Network” with signposted traffic-free paths, quiet lanes and not so busy roads. Go to the website and type in your postcode to find local cycle routes.
- The UK National Cyclists organisation has a list of designated cycle routes in England, Wales, Scotland and Ireland.
- Phone your local authority transport team to request local info about cycling routes.
- Transport for London has a good journey planner, which shows recommended cycling routes.
Team Green Britain and London Organising Committee of the Olympic Games and Paralympic Games Ltd (LOCOG) do not endorse any of the products, companies, organisations, opinions or websites that have been mentioned in this article. The content of this article has merely been provided as background to, or discussion on, various topical issues relating to the environment and it is not necessarily representative of the views of Team Green Britain and LOCOG. Further, any figures and calculations noted in this article are estimates (unless otherwise specified), and may vary in light of numerous factors and readers are advised to undertake their own research in relation to the facts and figures applicable to their particular circumstance.