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On Ya Bike! Top Tips, Benefits And More To Cycling

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On Ya Bike! Top Tips, Benefits And More To Cycling

This year, Bike Week runs from 6th to 12th June and we can all take part. As you may know, our very own Davina is a big fan of cycling, so much so that she’s taking part in the Big Sussex Bike Ride on 19th June to raise money for sick babies and children. 


You can join her by deciding to take on the Cool Route of 27 miles, the Classic Route of 46 miles, the Champion Route of 74 miles or the Epic Route of 100 miles. 


But we don’t have to take on such a challenge to reap the benefits of cycling. Getting on our bikes on a regular basis has so many health benefits! Here’s just a few…


  • Cycling is a low impact exercise which can be beneficial for anyone who’s new to exercise or who is recovering from illness or injury (and you’ve been assessed as fit enough to take on exercise). It also means that it’s likely to cause fewer muscle strains and sprains since its impact on the body and joints is low.
  • It can be as gentle or intense as you like. As with the Big Sussex Bike Ride, you can cycle any distance you choose, at any intensity and with as few or as many hills as you choose. 
  • Cycling works all the muscles of the body and is a great cardio workout, which can help you to burn calories and fat, lose weight, build lean muscle mass, strengthen your bones and improve your muscle strength and tone. 
  • This kind of cardio exercise also helps us improve our fitness and lung function and can help to prevent chronic lifestyle diseases such as heart disease, obesity, and type 2 diabetes.
  • As well as helping to prevent physical disease, cycling can help to improve our mental wellbeing too. All exercise releases feel-good chemicals called endorphins, that give us that post-exercise high. Add to that the fact that we can cycle outside, which also boosts our endorphin levels, it’s a great option for supporting good mental health and reducing stress. 
  • Cycling can be enjoyed solo, giving you mental space to decompress, but it’s also fantastic as a family sport too. This can help family bonding, and you can always pack a picnic and stop off somewhere beautiful to eat surrounded by nature. 
  • If we cycle to work, we can add to our weekly exercise target simply by getting to work! 

Top tips for beginner cyclists:


  • Research tips or visit a bike shop for advice on the correct riding position to suit you and your bike
  • ALWAYS wear a helmet
  • Wear weather appropriate clothing (with layers you can remove if you need to) 
  • Take a water bottle and easy to eat snacks such as a banana or a protein bar that can be stashed about your person or worn in a lightweight backpack
  • Make padded shorts your best friend - you will get saddle sore! 
  • Cycling gloves will protect your hands from the wind, rain and sun
  • Fit your bike with front and rear lights and wear reflective clothing - evening can fall sooner than you think and you need to be seen
  • Likewise with a decent lock, in case you need to unexpectedly leave your bike unattended 
  • Start off with short journeys, and build up as you gain confidence
  • Ride with a buddy if you’re nervous of riding on roads

Most of all - enjoy! We might see you at the Big Sussex Bike Ride. 



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