Health
Get back in the saddle! Three ways to start cycling today
by Luisa Metcalfe
We’re in something of a biking boom. According to British Cycling, the national governing body for cycle sport, there are currently 30.2 million cyclists in Britain – an increase of 2.6 million since last summer – and 43% of adults have cycled at least once in the past year, compared with 38% last summer. Local councils offer cycling lessons for adults to learn from scratch, while beginner and women-only groups give more inexperienced cyclists the chance to build up their fitness and practical skills.
How to start cycling
Don’t be intimidated by professional cyclists or Lycra-clad Sunday riders. Instead, remind yourself that everyone has to start somewhere. Those with no experience can contact their local council to find out about cycling lessons, but people who are simply out of practice should head to their nearest park.
Joanne Newstead, co-director of Ipswich bike shop Elmy Cycles (elmycycles.co.uk), says, ‘Find somewhere nice and flat, stick to a tarmacked path, as grass is “draggy”, put the bike in a low gear and cycle around. I also recommend going to supermarket car parks to practise when they’re closed. They’re well tarmacked, flat and there are no potholes.’
Joining a beginners’ cycling group, such as Breeze, British Cycling’s women’s initiative (letsride.co.uk/breeze), can also help you gain confidence. Val French, a PE teacher turned Breeze Champion who was awarded a British Empire Medal for her services in 2025, leads Rusty Riders group rides every week.
‘They’re all beginners, and they’re nervous, but we get them riding again,’ she says. Val’s six-week 'couch to 20 miles' programme builds starter cyclists up from an initial five-mile ride to being able to cover 20 miles.
‘I meet them at our local rugby club and we do a safety check and practise riding in pairs before we go onto the country lanes,’ she says. ‘It’s very social, we stop for coffee and cake, and anyone can join. The ethos is we always go at the pace of the slowest rider and we don’t leave anyone behind.’
The rides help members to connect with each other, make new friends and build a community. ‘Some of the women are new to the area, some have empty-nest syndrome and some are from broken marriages,’ says Val. ‘The fitness aspect is important, but it’s changed some of these women’s lives and the friendships that have formed have been incredible.’
Why cycling is suitable for everyone
Cycling gets your legs moving and heart pumping, all while out in the fresh air. No wonder study after study confirms its health benefits. Data from over half a million participants in one recent study showed that regular cycling is associated with a lower risk of mortality than no cycling. With benefits for cardiovascular health, it can also reduce the risk of type 2 diabetes.
‘Cycling is one of the most accessible ways to rebuild fitness, especially for women in midlife,’ says chartered physiotherapist Kim Johnson, co-founder of London’s Move Well gym. ‘It gives you a proper cardiovascular workout without the impact of running, so it’s much kinder on joints, while still improving heart health, stamina and overall energy levels.’
It also provides compelling mental health benefits, from reducing stress to lowering depression, with even short cycle journeys of 20 to 30 minutes boosting the feel-good chemicals dopamine, serotonin and endorphins.
How to buy a bike
Think hard about what you’ll be doing with your bike and the terrain you’ll be covering when riding it. ‘If you live in the countryside and you want to ride in the woods, you’ll need a mountain bike,’ says Joanne. ‘If you’re in a city, a Dutch bike or a hybrid (a mix of a road and mountain bike), where you’re more upright, will give you a better view of the road.’ She’s also a fan of e-bikes for making cycling accessible regardless of age or fitness level.
Getting the saddle right is also key. ‘Have someone stand behind you and put your heel on the pedal in the lowest position,’ says Joanne. ‘If you’re dropping your hip to reach the pedal, your saddle is too high. Then put the ball of your foot on the pedal – you should have a slight bend in the knee when the pedal is at its lowest point.’
Once you start venturing further afield, padded cycling shorts, with a chamois pad fitted in the gusset, will come into their own.
YOUR CYCLE SAFE CHECKLIST
HELMET ‘Helmets are all tested to the same safety standard, so you don’t have to spend a lot,’ says Joanne. ‘Once it’s on your head, adjust the dial at the back until it’s snug. The straps should form a “V” under your ears and you should be able to fit two fingers under the strap.’
VISIBILITY It is illegal to cycle on a public road after dark without lights and reflectors. The Road Vehicles Lighting Regulations require cyclists to use a white front light and a red rear light between sunset and sunrise. Reflectors should also be fitted to pedals and the rear of the bike. Fluorescent or reflective clothing, such as a high-vis jacket or rucksack cover, and reflective ankle bands or shoulder straps, will help other road users see you.
LOCKS Locks come with different security ratings: bronze, silver, gold and diamond. ‘Buy the best lock you can afford,’ says Joanne. She advises anyone leaving their bike at a train station or supermarket to use a ‘D’ lock and cable lock (about £60 for a gold-rated set). A diamond lock, which is angle-grinder resistant, will set you back £200.
CYCLE TRAINING Bikeability (bikeability.org.uk) is the Department of Transport’s national cycle training programme for schoolchildren in England, also offering lessons for adults. In Scotland, visit Bikeability Scotland (cycling.scot) and in Wales, the BikeAbility charity (bikeabilitywales.org.uk) offers training for all ages. Try your local council website to sign up for cycle lessons, while Transport for London provides online cycle skills videos and tips for city cycling.
