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Fancy taking up cycling? Whether you've not been on a bike in ages or never at all, it’s a great way to get healthy and have fun too.

To get us back in the saddle, we spoke to Dr Richard Ferguson, academic, lecturer and researcher in Exercise Physiology at Loughborough University. An expert on getting fitter, faster and stronger with different types of exercise, he’s also a keen cyclist.

“I've been cycling for 35 years. I started when I was 15 at school and joined a club. I then did a bit of racing as a junior. I thoroughly enjoyed it and haven’t stopped.

“Any excuse to ride a bike, or get involved in cycling science and research, I'm there!”

Richard, why do you recommend cycling?

"Because cycling helps prolong a healthy lifespan. Like any sport activity, it allows you to live healthier for longer. You get fitter, your heart gets stronger, your metabolism improves and how you manage your diet gets better."

But if I haven’t cycled for a while, how will my body react?

"Whether you’re just getting started or have been cycling for a long time, the same responses happen: Your heart rate, breathing rate and metabolism (where you get your energy from) all increase. It’s all about getting oxygen into your body, so energy can be transferred, allowing you to exercise.

"Once you've been cycling for a long time, your body gets more effective. You can exercise at the same level with less effort, which is which is a positive response."

If I were planning my first month of cycling - say, a 15-minute journey to school or work - how often would you suggest I cycle to begin with? I would want to feel a noticeable benefit, but don’t want to end up giving in because it's too much!

"Try a couple of times a week. You’ll adapt remarkably quickly. It starts to feel easier even after just two or three rides. But keep doing the exercises and - as you start to feel better - maybe you’ll cycle to school or work five days a week. Whether you're young or old, your body can still adapt to this sort of training."

What kind of diet is best for cycling?

"A normal, healthy diet is the main message - fruit and veg, and meat if necessary. But when you jump on a bike and head out, taking a little bottle of water is absolutely fine, especially if it's hot. On a longer ride, putting some squash in there with a little bit of sugar might help keep your energy up.

When you get back from a ride, recovery is important. You might want a light meal, a sandwich or a bit of pasta, because you've got to replace the fuels used up with exercise."

What if a newcomer overdoes it? What's your advice for not giving yourself a fright?

"When you’re starting out, low intensity cycling is a good start. If you feel you could hold a conversation, that's a nice, low intensity. Your heart rate and breathing will go up, but you're still exercising. Although be careful about having conversations on the roads when you should be concentrating on what’s around you!

"Being safe on the roads is important, as is wearing the necessary headgear, and following the highway code, which has changed recently."

How important is the standard of bike? Do you need some hot new bike, with twenty gears on it?

"That's a myth. If it moves, that’s all you need - anything to get you active. Make sure it's safe, of course. But most bike shops will give it a quick once over, for a very small fee.

"Then, if you start to feel engaged, you can spend a little more money. Cycling is an expensive sport, but don't feel the need for super-duper, carbon fibre jet wings when you're starting off."

So just find an old bike, check it’s safe and get started?

"Yes! If there’s a bike in the shed, get the cobwebs off it, get oil on the chain and pump up those tyres!"

Top tips before you ride your bike:

• If you've not ridden for a while, check your bike is in a safe condition to ride. Are the tyres pumped up? Is your saddle at the correct height?
• Got a helmet? Make sure it fits properly. It's no use if it's too big and you can't see!
• If it's been a while, find somewhere quiet to ride first, like your local park (if it's allowed there).
• Before you head out to ride on the roads, check the relevant sections of the Highway Code, so you know what you can and can't do and how to make sure you're staying safe.

This article was published in July 2022.