British cycling: Riding high

Cycling has never been so sexy. Bradley Wiggins is the UK's first Tour de France winner and our most decorated Olympian after winning gold in the London 2012 road time trial. Other inspiring road race performances have come from Chris Froome, Mark Cavendish and Lizzie Armitstead. Meanwhile on the track, we have Victoria Pendleton and Sir Chris Hoy.

 

Getting the bike bug

The success and raised profile of cycling has led not only to its popularity as a spectator sport but it’s encouraged more of us to jump in the saddle and cycle ourselves. With so many types of bikes to chose from it can be a bit daunting. The main three types of bike are road, mountain and hybrid. Gears differ on individual bikes so it’s best to get advice from the experts.

Rough and ready

A mountain bike is good for off-road cycling. It’s the ideal choice if you want to go down forest cycle paths or dirt trails, not on roads or pavements. They really are for tricky terrain. Wheels are usally wider with bobbly tyres for better grip on uneven surfaces. The bike can come with front suspension or with both front and rear suspension.

Road bike

If you’re are going to be mainly using your bike on roads and paved surfaces, then you’ll need a road bike!  Road bikes are designed for racing. Wheels are narrower and tyres are smooth.The more expensive the road bike the less the frame weighs. Frames are made from aluminium, carbon fibre or even at the top end titanium. Adam Beddall from retailer Cycle Surgery says: "Road bikes are lightweight for longer distances and speed."

The best of both worlds

If you are new to cycling or you enjoy some rough terrain and some road cycling, a hybrid may be the answer. It’s a bit of an all-rounder but there are variations in hybrids. Some are skewed more towards one type of cycling than another so it’s good to ask the experts when you buy. In general though a versatile bike and a good choice if you are just coming into the sport and are unsure of which type of cycling you’d like best.

Bike sizing

Adult bike sizes are normally measured from the top of the seat tube (where the seat post fits into the frame) down to the centre of the bottom bracket axle (the axle which carries the pedal cranks).

With the correct frame size you should be able to sit on the saddle with your feet on tip-toes touching the ground on either side, and you must be able to reach the handlebars comfortably.

Adam from Cycle Surgery says: "When it comes to sizing  a lot of it is down to your individual proportions and the length of the bike."

Saddle up

There are many different types of saddle available. As a general rule for comfort pick a wider saddle . Adam from Cycle Surgery says very narrow saddles are usually used for road racers as you lean over more so are in a different position on the seat. If you see a rider on a razor sharp saddle he’s probably a serious speed cyclist! Saddles range from around £30 to a few hundred pounds. 

Head first

Helmets are a vital piece of safety equipment for cycling but by law you don’t have to wear one. All helmets have to meet specific safety standards.

Adam from Cycle Surgery says: "Road bike helmets are incredibly lightweight and those designed for mountain biking have a peak to protect your eyes from the sun and from being splattered with mud."

Road safety group RoSPA recommends that all cyclists wear a helmet as correctly worn, they are effective in reducing the risk of receiving major head or brain injuries in an accident.

What to wear?

If you wanted to, you could buy a whole new wardrobe of cycling gear from jersey and gloves to underwear and tights. Unless money is no object it’s probably best to get some padded shorts to keep you comfortable and some cycling shoes so your laces don’t get caught up. Gloves and base layers are also a good idea for chilly weather and maybe a waterproof jacket.

Fuel for thought

What you eat and drink plays an important role in supporting your training and competition demands.

The British Dietetic Association says picking the right foods helps you make sure you have enough energy for training and recovery.It recommends fuelling up on carbs.

Staying hydrated is also vital. The BDA suggests keeping topped up with water for training less than a hour and then isotonic or recovery drinks for moderate to hard sessions that are longer than an hour. Sports nutrionist Gavin Allison says: "Recovery drinks and energy bars are essential for cyclists wanting to sustain and maintain performance."

Budget or blow the budget?

So down to the nitty gritty. How much is a bike? You could pick up one for under £100 if you are more of a recreational or occasional cyclist or you could spend thousands. It depends on your budget and how serious you are about cycling. If speed is in issue, you’ll want a lighter more expensive road bike. Top-of-the range bikes can be a good few thousand pounds and bikes for time trials can be more than twenty thousand.

Pedal your way to a healthier you

The study - Cycling and Health - found that cycling has many of the same fitness benefits as other training programmes.

It found cycling for 30 minutes on most days of the week, combined with cutting your calories, gets the same sort of results as doing three aerobic classes a week.

It’s estimated that someone who weighs 80kg (12.6 stones) will burn more than 650 calories with an hour’s riding.

Cycle to work

Some companies give their staff an interest-free loan to buy a bike for work purposes under the government’s Cycle To Work scheme. They take the money out of your salary in installments. Look into the terms and conditions carefully.

Folding bikes are often used for this purpose. In some cities like London  there are schemes to allow you to pay for access to bikes that are outside train and bus stations without having to buy your own.

Have bike will travel

You don’t always want to start your bike ride from right out outside your house so a bike carrier is a necessity. There are two main types on the market. Those which attach to the roof and those which attach to the boot. There are also racks which fit onto tow bars or on to 4 x 4s. It’s worth checking that the rack is suitable for your type and make of car before buying it.

Blow out

One bit of kit a cyclist shouldn’t be without is a puncture repair kit. It contains a set of patches, glue and chalk.

If you don’t want to be messing around at the side of the road you may prefer an easier solution.Instant patches are available, which are like plasters. You peel the back off and fix your puncture.

Special solutions and latex sealants are also available to fix punctures when they happen from the inside.

Safe and secure

Once you’ve bought your shiny new machine that last thing you want is someone to pinch it, so invest in a bike lock.

Lights are also essential for cycling at night or even when it’s raining and dull. There is a legal requirement to use lights from dusk.

Adam from Cycle Surgery says as a vulnerable road user it’s good to use lights in winter weather for your own safety.

High tech help

Facts and figures are important to the cyclist. It’s a real incentive to know how fast you are going and how many miles you’ve done. It can spur you on to get quicker and go for longer. That’s where a bike computer comes in handy. The basic models let you compare routes, tell you your speed, total mileage, trip mileage and give navigation advice.

More advanced kit can tell you how many calories you’ve burned off.

Apps and tools

Cyclists can get a lot of information and help from phone apps and online tools. Some free and paid for apps use GPS tracking to collect data like speed and times.

There are apps that turn your iPhone or Android smartphone into a cycle computer. They can display your route, speed, pace, distance travelled, elevation, time and calories burned while on the bike.

Starting early

Cycling can be a great family activity. Adam from Cycle Surgery says it’s good to have a child with you when buying a bike for them as parents who guess on sizes often buy a bike that’s too small for their children.

It’s good to learn the basics at a young age too. Children can do Bikeability schemes, usually through schools, which are the new cycling proficiency schemes to make them aware of the rules of the road and the potential dangers.

Rules of the road

For most adults the rules of cyling are common sense. Look behind you before you turn, move out, change lanes, overtake or stop. Remember to use arm signals before you turn. Watch out for people opening car doors and don't cycle too close to cars. Don’t use your mobile or wear headphones while cycling.

If you are a bit unsure there’s a free cycling proficiency app which gives advice on how to handle certain situations, rules and laws and tips for the dos and don’ts of cycling.

Join the club

So you’ve been inspired, bought the bike and got the gear now how about joining a cycling club?

There are more than 1,400 affliated to the organisation British Cycling. Some are for the serious riders, others cater for recreational riders, families and young people.

Some clubs are geared towards off road riding, BMX or cycle speedway, whereas others specialise in road riding and even racing. There’s bound to be one to suit you.

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