Healthy Fitness features - May 2008

On June 15, around 27,000 people will set off for the UK's largest charity bike ride from London to Brighton – a gruelling 54 miles. The rest of us, though, can join one of the many shorter rides on offer during Bike Week, and take up the challenge to ‘Have fun, get fit and feel free’!

The British Heart Foundation (BHF) has raised more than £40 million from the London to Brighton Bike Ride since it first became involved with the event in 1980. The charity also runs less-demanding bike rides throughout the country over the summer months for cyclists of all abilities. As well as helping to raise money for good causes, taking part in an organised bike ride is an excellent introduction to cycling, as well as a fun day out with family and friends.

Bike Week 2008, which runs from June 14 to June 22, will be promoting cycling as a great way to 'Have fun, get fit, and feel free', and there'll be lots of bike rides on offer for both the novice and the more experienced cyclist. This year's theme is family cycling, and the campaign will focus on cycling as a means of bringing families together and encouraging quality family time and values.

Once you've taken part in an organised bike ride or two and built up your confidence, you may find yourself cycling regularly and using your car less frequently – saving pounds in petrol costs, as well as reducing carbon dioxide emissions. According to the sustainable transport charity Sustrans, which co-ordinates the National Cycle Network, a good bike will cost only around £75 a year on maintenance, and less if you're competent to undertake the maintenance work yourself.

“Getting on your bike is one of the easiest ways to keep fit,” says Sustrans. “It's a lot cheaper than gym membership and much more useful.”

Advanced personal trainer Jonathan Owen agrees that cycling is a great way to get and stay fit. He cites health benefits that include:

• weight loss and calorie expenditure;
• major cardiovascular fitness improvement – increased lung capacity and lower blood pressure and resting heart rate;
• feel-good factor – exercise releases endorphins, provides stress relief and helps clear the mind;
• whole body muscle tone – although cycling mainly uses your legs, you also need to use your arms and support with your core muscles;
• leg strength and endurance – particularly good for people with weak knees or for knee rehabilitation after surgery.

If you're buying a new bike, Jonathan recommends a hybrid – a cross between a road bike and a mountain bike. Ensure the bike is the right size for you and the seat is positioned at the correct height. “Make sure your seat height is set level with your hip joint if you were to stand next to the bike,” he advises. “Your knee should almost fully extend when you are pedalling.”

To keep your bike in good condition, have it serviced regularly, adds Jonathan, as this will help prevent accidents. Attach at least two lights to your bike – one on the handle bar and one under the seat at the back – as cycling in the dark without lights is dangerous. He also recommends wearing a reflective jacket so you're clearly visible to drivers, as well as lycra tights and gloves to prevent chaffing.

To help prevent injuries, Jonathan advises warming up and stretching the whole body before you ride. To build strength and endurance, he recommends:

• ride outside three to four times per week and monitor your heart rate against your speed and distance;
• when it's wet outside, practise on the gym bikes;
• strengthen and improve endurance in the legs by doing exercises such as Swiss ball squats against the wall or dumbbell squats;
• take on some serious hill climbs!

To see what's planned in your local area during Bike Week 2008, see the Bike Week website.

For details of BHF's local bike rides, visit the charity's website.

The national cyclists' organisation CTC runs a cycling training helpline in partnership with the Department for Transport and Cycling England for people looking for adult or child cycle training. For details, visit the CTC's website.

Sustrans has produced three new guides that look at reasons to cycle, choosing a bike, basic maintenance tips and advice on cycling with young children. You can download the guides from the Sustrans website.

For advice on cycling as a family, visit Everyday Cycling's website.

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