We all know that cycling to work instead of taking the car is the ecofriendly thing to do. The trouble is, there often doesn’t seem to be enough incentive to justify the hassle. Consider this, though. Commuting by bike will do more than unleash your inner green goddess: it is a fast and efficient way to lose weight and get seriously fit. Not only that, but cycling is multitasking at its most inspired – you need never waste another second pounding away on an exercise bike or treadmill at the gym.

So, why is cycling such great exercise? Unlike running, it is a nonimpact sport, and therefore carries a lower risk of injury. It also gives a high-intensity workout that boosts cardiovascular fitness. However, for those of you whose last experience in the saddle was riding a Raleigh Chopper, the prospect of getting on your bike can be rather daunting.

GETTING STARTED

The first step is to choose the right bicycle. Don’t just borrow one from a friend or buy a sexy-looking ride on eBay – both are sure-fire routes to injury or accident. Go to your local bike shop and discuss the type of route and daily cycling time you envisage. You will be advised on whether to go for a mountain bike, a road bike or the increasingly popular hybrid (which falls somewhere between the two). Once you decide on the type, you need to be fitted for the frame that best suits your body. If you don’t do that, you could end up pedalling along with your knees hitting your chin – never a good look.

Invest in a good helmet, gloves and waterproofs. If you ride at night, you will need a set of lights and neon clothing, too. A carrier for your rucksack is also a must – cycling with a weight on your back can cause tension, a recipe for back problems.

When you plan your itinerary, resist the temptation to follow your regular bus journey on the bike. The repeated use of any route can make your life feel like Groundhog Day. Be creative about alternative journeys: there may be a route along a river or a canal, up hills, through a park or through great urban or rural landscapes.

THE GOOD GEAR GUIDE

Before starting out, a quick pointer about gears and speed. Cycling is an effective way of strengthening and sculpting leg muscles. However, you must make the most of the gears on the bike. The key to effective cycling is to maintain a high leg speed (revolutions per minute), then alter the gears to allow you to maintain that speed no matter what the gradient.

On a flat surface, use moderate gears and maintain high leg speed. When cycling uphill, stick to low gears. This ensures that you never build up enough resistance to bulk up the thigh muscles. And don’t make the mistake of standing up, which some people believe is a way to work the gluteus maximus more effectively. The truth is, you work your body harder if you remain in the saddle, and by standing up, you work those problem thigh muscles too hard. You can use the bike to warm up by starting at a slower pace, but remember to warm down after your ride with some gentle stretching, making sure you work the hamstrings and the thigh and calf muscles.

CHOOSE YOUR WORKOUT

The 15-minute route This can also be used as the warm-up phase for a longer ride. For the first 7 minutes, choose flat ground, so that you can gradually increase your speed as your body wakes up.

Then, for the remaining 8 minutes, go faster, so that you feel as though you’re working at a difficulty level of about 8 on a scale of 1-10. You could wear a heart-rate monitor. A good one for cyclists is the Polar S725X, which gives heart rate, speed, calorie usage, distance and more (£274.50; www.polar.fi). You want your heart to be working at 75% of its maximum rate (220 minus your age).

If you don’t feel in the mood to increase your speed, factor in some hills along your route to get your heart rate up to the same level. This second phase boosts blood flow and muscle elasticity, and kick-starts your adrenal and metabolic systems.

The 30-minute route This route is an interval-training programme that alternates intense and easy workout phases. Ideally, this journey should include several long hills to go up and down. If you have a fairly flat commute, simply alter your speed at the same time intervals.

The “hill” should take about 2 minutes to climb, during which time your heart rate should be pushed up to about 85% of its maximum, to a difficulty of 9 out of 10. You will feel your legs working hard and getting tired towards the final 20-30 seconds. Depending on the length of each interval, aim for 5 or 6 hill climbs within the workout. This routine is good for raising your metabolism and strengthening the heart and lungs. Your legs will be tested, which will make them stronger and more toned, but be sure to use your gears correctly.

Another thing you can do is the resistance build. Cycle normally for five minutes, then, every two minutes, put your gears up for two minutes until you reach top gear, and work your way back down through the gears. Depending on the length of your ride, you can do this several times. For most bikes, I would suggest using your mid to upper gears rather than going all the way through.

45-60 minute route Keep this route as flat as possible and view it as your constant-heart-rate training programme. After warming up for 6-8 minutes, you can increase your speed and use your gears to get to a fast cruising pace. A few undulations along this route would be no bad thing – it does not need to be entirely flat. Make sure that if you do any small climbs, you really use your gears to maintain a constant rate of 80-85rpm.

If you try to struggle up a hill in too high a gear, you will just exhaust your legs unnecessarily. Your heart should work at 70%-75% of its maximum, and you should feel a difficulty level of 7 out of 10. This sort of route acts as your fat-burning session, because it is of a long duration at moderate intensity.

Happy cycling!

The National Cycle Network is a comprehensive network of safe and attractive routes throughout the UK; www.ctc.org.uk. Transport for London has all the information you need for cycling in the capital, including free route maps and a detailed, accurate journey planner; www.tfl.gov.uk.

Matt Roberts Personal Training; 020 7491 9989, www.mattroberts.co.uk. Always consult your GP before embarking on a new fitness routine

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