Tips for Regular Riders
So you already ride to work or regularly for fun and fitness? Here are a few tips to help you get the best out of your bike - and your body!
Get set. When you ride far or often, your set-up is vitally important. You should have just a slight bend of the knee when at the very bottom of your pedal stroke (lean against a wall to check this) and if you're flexible enough your handlebars should be slightly lower than your saddle, which will help you to adopt a more aerodynamic position. A bikefit at your local bike shop will help you to get everything just so.
Stretch yourself. Literally. Flexibility helps avoid tight muscles - minimising the risk of injury and shortening recovery time - and allows you to ride more efficiently and aerodynamically. Find out about the best stretches for cyclists here.
Stretch yourself. Figuratively. If you're already riding regularly you'll have a good basic level of fitness. To get even fitter and go faster and further, try incorporating intervals into your rides. Push yourself to ride as fast as you (safely) can for one minute, then give yourself a few minutes to recover before your next push. You will find that this quickly increases your average speed and develops your ability to accelerate when necessary to crest that hill or make it safely through the next set of lights.
And since riding is awesome, why not share nicely?
Spread the love! The more people that ride, the better it is for all of us. If you ride regularly and you love it, help your friends, family and colleagues to discover the joys and benefits of riding a bike. Offer to go for a ride with friends at the weekend or to buddy up with a colleague to help them ride into work. For people who don't ride, traffic, Lycra and fancy bikes can be off-putting: help create a positive perception of riding in your community and your workplace by riding considerately and offering to help other people try riding a bike. Our feedback shows that new riders are often incredibly grateful that someone encouraged them to ride a bike and it can have a lasting impact on their health, wealth and happiness: so get out there and spread the love!