Cycling lessons for all

Cycle training gives you the confidence to get the most from your bike.

Per Cycling England, "there are few everyday activities which have the potential to genuinely improve society and change the lives of individuals. Cycling is one of them. Whether it is through easing congestion, tackling traffic emissions or improving health, the bicycle can play a significant role in tackling some of society’s biggest problems. Cycling also plays a role in protecting against obesity, benefits to mental health, physical development, social benefits, tourism opportunities and potential reduction in the number of accidents."

Our reaction at RodeSafety? WOW!

But hang out, is this for real? Where's the data? Well, here at RodeSafety we've trawled all the Internet till we came to the end, to bring you 99.99% of the Seriously Cool (fact-based!) benefits of cycling (big thanks to all the academics out there for studying our humble sport so hard):

After just a few weeks of regular cycling, regardless of age, gender or initial physical fitness, the cyclist will be fitter and enjoy a greater sense of well-being. Source: Parliamentary Office of Science and Technology, Health Benefits of Physical Activity (October 2001)
People who do not exercise, but who start cycling, move from the third of the population who are the least fit, to the fittest half of the population in just a few months. Source: Department of the Environment, Transport and the Regions. A new deal for transport: Better for everyone. Chapter 2 Sustainable transport. Published 20 July 1998.
The Department of Health recommends that people should take part in moderately intensive activity lasting 30 minutes at least five days a week. Health experts believe cycling provides the one of the most effective forms of aerobic exercise – as well as being convenient and exhilarating. Source: Pedalling Health: Health Benefits of a Modal Transport Shift by Ian Roberts, Harry Owen, Peter Lumb and Colin MacDougall (1995)
A 15-minute bike ride to and from work five times a week burns off the equivalent of 11 pounds of fat in a year. Source: Leeds cycling action group, Cycling and Health. That kind of cycling pattern also meets the Government's latest target on exercise: that we should take part in some mild to moderate physical activity that leaves us out of breath for at least 30 minutes five times a week.
People who cycle to work experienced a 39% lower rate of all-cause mortality compared to those who did not – even after adjustment for other risk factors, including leisure time physical activity. Source: Andersen, L., Schnohr, P., Schroll, M. and Hein, H. (2000). All-cause mortality associated with physical activity during leisure time, work, sports, and cycling to work, Archives of Internal Medicine, 160, pp. 1621-1628.
Nearly three-quarters of journeys people make are of five miles or less. On reasonably flat ground cyclists can cover at least four to six miles in half an hour - faster than cars in many towns and cities. Source: Department of the Environment, Transport and the Regions. A new deal for transport: Better for everyone. Chapter 2 Sustainable Transport. Published 20 July 1998.
Cyclists and pedestrians actually absorb lower levels of pollutants from traffic fumes than car drivers. Sources: a) Department of the Environment, Transport and the Regions. A new deal for transport: Better for everyone. Chapter 2 Sustainable transport. Published 20 July 1998. b) National Cycling Strategy.
Cycling can be part of a programme to lose weight because it burns the energy supplied by a chocolate bar or a couple of alcoholic drinks in an hour (about 300 calories). Source: Mersy DJ. Health benefits of aerobic exercise. Postgrad Med 1991; 90: 103-7 and 110-2.
A major study of more than 10,000 people found those who cycle at least 20 miles a week are half as likely to have heart problems as those who don't cycle at all.
16% of women would be more likely to cycle if they had received proper cycle training to equip them with skills and confidence. Source: Cycling England.
Cycling can reduce injuries from falls, which can be seriously disabling, especially in older people. The strength and co-ordination that regular cycling brings make them less likely. Sources: a) National Cycling Strategy b) Rutter H. Modal shift. Transport and health. A policy report on the health benefits of increasing levels of cylcing in Oxfordshire c) Leeds Cycling d ) Scully D, Kremer J, Meade MM et al. Physical exercise and psychological wellbeing. In MacAuley D (Ed.) Benefits and hazards of exercise. London: BMJ Books 1999.
Fentem PH. ABC of sports medicine. Benefits of exercise in health and disease. BMJ 1994; 308: 1291-5.
Joakimsen RM, Magnus JH, Fonnebo V. Physical activity and predisposition for hip fractures: a review. Osteoporosis Int 1998; 7: 503-13.
Physically active older people, that is those that do activities such as cycling, have much reduced rates of hip fracture. Source: Joakimsen RM, Magnus JH, Fonnebo V. Physical activity and predisposition for hip fractures: a review. Osteoporosis Int 1998; 7: 503-13.
Cycling for thirty minutes most days, combined with a reduced calorie intake, can achieve a weight loss equivalent to the reduction achieved by three weekly aerobics classes. Source: Cycling England.
People who cycled to work experienced a 39 per cent lower rate of all-cause mortality. Source: Cycling England.
Cycling is the perfect activity for the already overweight or obese, as it provides cardiovascular exercise without putting excess strain on the musculoskeletal system. Source: Cycling England.
Economic modelling commissioned by Cycling England has calculated that a 20 per cent increase in cycling by 2015 would save £107 million in reducing premature deaths, £52 million in lowered NHS costs and £87 million by shrinking absences from work.
Teachers involved in early-stage Bikeability trials were quick to report that pupils became more alert after cycle training; and a quarter of parents believe that cycling to school has improved their children’s mental development. Source: Cycling England.
The actual risk of cycling is tiny: there is one cyclist death per 33 million kilometres of cycling. Source: Wardlaw, M. (2002). Assessing the actual risks faced by cyclists. Traffic Engineering and Control. December, pp. 420-424.
Coronary Heart Disease (CHD) is the single most common cause of death in both men and women. One in four men and one in six women die from the disease. A lack of physical activity is one of the most important risk factors for CHD. Over 50,000 people die in the UK each year due to coronary heart disease related to insufficient physical activity, compared to around 100 cyclists killed on the road. Sources: "McPherson, K et al. (2002) Coronary heart disease: estimating the impact of changes in risk factors." "National Heart Forum. London: TSO, 9. Department for Transport (2005) Road Casualties Great Britain: (2004) Annual Report, London Department for Transport."
Over half of all car trips are less than five miles, 23% are less than two miles. The average length of a cycle trip is 2.4 miles. Source: Cycling England.
The more cyclists there are, the safer the streets become. Source: Jacobsen, P. (2003) Safety in numbers: more walkers and bicyclists, safer walking and bicycling, Injury Prevention, 9, pp. 205-209.
Cycling is an important way to incorporate regular physical activity into daily lives. It also addresses other key public health agendas including reducing carbon emissions and improving social inclusion.
The real risks of cycling are outweighed by the health benefits by a factor of around twenty to one. It may be more risky to your health to be sedentary. Sources a) Hillman, M. (1992). Cycling and the promotion of health, PTRC 20th Summer Annual Meeting, Proceedings of Seminar B, pp. 25-36. b) Rutter H. Modal shift. Transport and health. A policy report on the health benefits of increasing levels of cycling in Oxfordshire
Cycling can have positive effects on how we feel. Source: Mersy DJ. Health benefits of aerobic exercise. Postgrad Med 1991; 90: 103-7 and 110-2.
What sets cycling apart from most other forms of exercise is how well it fits into our busy, modern lifestyles. Apart from the bicycle itself (and a recommended protective helmet) no other equipment is needed, no special time needs to be set, and no special clothes are needed (although you might want to leave your best suit on the hanger). Instead of spending time stuck in a car or bus, you spend it on the bike, there is no need to find extra time to exercise.
There are no real age barriers to cycling, and people of most fitness levels can cycle, slowly and gently if necessary. Anyone with heart disease or other conditions affecting their activity should, of course, consult their doctor before starting any exercise programme. Those of all body shapes and all but the most extreme body weights can ride a bike.
A study carried out for the Department of Transport found that 'even a small amount of cycling can lead to significant gains in fitness'. The study found that aerobic fitness was boosted by 11 per cent after just six weeks of cycling 'short distances' four times a week. Source: Fentem PH. ABC of sports medicine. Benefits of exercise in health and disease. BMJ 1994; 308: 1291-5.
If cycling the equivalent of four miles to and from work in total a day the aerobic benefit increased to 17 per cent. Source: Fentem PH. ABC of sports medicine. Benefits of exercise in health and disease. BMJ 1994; 308: 1291-5.
According to the Department of Transport study people who do not exercise who start cycling move from the third of the population who are the least fit, to the fittest half of the population in just a few months. Source: Fentem PH. ABC of sports medicine. Benefits of exercise in health and disease. BMJ 1994; 308: 1291-5.
Leg strength also improved in the cyclists in the study. This is more important than it seems because leg strength improves other mobility by allowing people to get out of chairs more easily, and helps older people especially avoid falls and the broken bones and other injuries associated with them. Source: Fentem PH. ABC of sports medicine. Benefits of exercise in health and disease. BMJ 1994; 308: 1291-5.
Cycling, the researchers behind the study concluded, is 'one of the few physical activities which can be undertaken by the majority of the population as part of a daily routine'. Source: Fentem PH. ABC of sports medicine. Benefits of exercise in health and disease. BMJ 1994; 308: 1291-5.
Every person who cycles regularly saves the NHS £28.30 a year. Source: Valuing the benefits of cycling: a report to Cycling England, May 2007.
Cycling, along with a healthy diet, can help reduce cellulite.
Cycling is unique. Investments in cycling reduce premature death, NHS costs, absenteeism, pollution and congestion yielding a return between 3:1 and 4.5:1. Source: The Case for Cycling, Cycling England (following The Eddington Study: Sir Rod Eddington was jointly commissioned by the Chancellor of the Exchequer and the Secretary of State for Transport to examine the long-term links between transport and the UK's economic productivity, growth and stability, within the context of the Government's broader commitment to sustainable development., as commissioned by the Department of Transport).
Regular cyclists have a fitness level equivalent to someone ten years younger.
A survey of 91 volunteers who commuted at least four times a week found that the average improvement in capacity of thet lungs to take in oxygen while exercising was over 11% over six weeks. Further, body fat was significantly reduced (two to three kilograms or 4.4lbs to 6.6lbs) among most of those of the participants who were overweight or obese at the outset (59% of the participants). Critically, the extent of fat loss, typically two to three kilograms of fat mass over the period of the trial, meant they achieved a change in energy balance, making it easier for them to control their weight whilst they continued to be active. Source: Transport Research Laboratory (TRL)
Cycling can help to prevent diabetes. Type 2 diabetes (sometimes known as ‘adult onset diabetes’) is the most common metabolic disorder worldwide, and is associated with a number of other illnesses.
Physical activity such as cycling has a protective effect on colon cancer, with an average risk reduction of 40-50%.
Cyclists can expect to live for at least two years longer on average than non-cyclists.
Everyday cycling usually means periods of active work, alternating with rest periods (when coasting or at traffic lights). This makes it easy to recover and keep going for longer.
Cycling can easily be incorporated into everyday routines without having to find time for the gym or for deliberate exercise .
Cycling is cool - just ask Agyness Dean.
At the same time, switching from four wheels to two for the school run or the commute would dramatically reduce carbon emissions. If all the commuters in England with a journey of under five miles went by bike rather than car or bus, they save a collective 44,000 tonnes of CO2, the equivalent emissions produced by heating nearly 17,000 houses. And that would just be in the first week. Source: Cycling England.
The cost of staying indoors or being restricted to ever-decreasing neighbourhood cycles makes for grim reading. The Foresight Report (published in October 2007) underlined the threat of childhood obesity, set to affect half of all primary school boys and a fifth of girls by 2030. By 2050, the cost of this epidemic could reach £45bn a year, draining the NHS if not the entire economy. Source: Cycling England.
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If you would like (yet more!) reasons to cycle check out:

Traffic Advisory Leaflet 12/99 Cycling for Better Health, Traffic Advisory Unit, 1999
Promoting Cycling: Improving Health, National Cycling Forum, 1999
Cycling and Health, A Briefing Paper for the Regional Cycling Development Team, Nick Cavill and Andrew Davis, 2003
Cycling and Health, National Cycling Strategy, 2003

If you have any questions on how cycle training can give you the confidence to get the most from your bike please do not hesitate to drop us a line at customersupport@rodesafety.com or by completing our Contact Form.

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Cycle training ensures you get the most from your bike