Biking for beginners

Why cycle?

There are many reasons to start cycling. Here are my top five:

• It's great for your health - incorporating cycling into your daily routine is a fantastic way to keep fit. It can also help to reduce the risk of heart disease and other health problems and is great for mental wellbeing.

• It's affordable - you don't need road tax, an MOT, insurance, petrol or membership of a breakdown company to own a bike.

• It's fun (honestly) - "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 easy on the environment - "The bicycle might be a fairly low tech piece of equipment," says Phillip Darnton, chairman of Cycling England, "but more people are beginning to see it as a highly efficient, low-carbon means of getting around."

• It eases congestion - ten bicycles can be parked in the same space taken up by one car, according to Why Cycle.

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: tough, sturdy frames, big tyres, 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. "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 wire can be cut through 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 will 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 help drivers to see you. You also can buy fluorescent belts and jackets with reflective material 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!
• 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 the 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.
• CTC, 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 information about cycling routes.
• Transport for London has a good journey planner, which shows recommended cycling routes.
• British Cycling has some good information on where to ride