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WHY CYCLE?

It might be stating the obvious but cycling is good for you, good for the environment, it's fast, it's convenient, it gives you freedom and independence, takes you from door to door, allows you to double park, is reliable, and even allows you to make eye contact with fellow human beings!

Why use an exercise bike that's chained to the floor?

Cycling is one of the easiest ways to keep fit and is a lot cheaper than a gym membership. It can also be a lot handier. And, because the bike takes the strain, cycling is particularly good if you're returning to, or starting to exercise, and is gentler on the knees and ankles than jogging.

So why not liberate your bike and burn some calories? Cycling is a great form of aerobics but, unlike the aerobics class, it can actually get you from A to B and do so much more:

• 20 minutes of gentle cycling burns up to 100 calories
• Regular cycling makes you fitter - as fit as an average person 10 years younger
• Cycling raises your metabolic rate, helping you to keep the weight off
• Cycling firms the thighs and bottom, while working those tricky lower abdominals, taking you that bit closer to the elusive toned tummy

Change your world one mile at a time

Cyclist's emissions only bother the person behind, bikes require no motorways, just a nice cycle route, they take up hardly any space and are kinder to hedgehogs, badgers and birds. You don't often see cycle kill do you?

• Cycling is the least polluting way of travelling after walking
• 10 bikes can be parked in the space of one car
• Cycling is perfect for travelling short distances in urban areas - often the most congested and polluted routes

And, of course, cycling can be a lot of fun too. You may not believe it, but once you get out on your bike and experience the freedom and independence it gives you, it's hard to give up. You may even begin to enjoy cycling in the rain...

So how do I get started?

Hire a bike. If you have never tried it before don't fork out for a new bike but go hire one (and a helmet). If you like it then you can invest in your own bike. The Pedalabikeaway Cycle Centre in the heart of the Forest of Dean hires out a great range of bikes that suit all levels and abilities.

Buy one. So you’ve tried it and you now want a bike of your own. Mountain bikes are particularly popular, but not all so called mountain bikes are up to riding off road and you need to spend at least £300 for one that won't break off road. A good bicycle shop will help you get the right set up. The handlebars, seat and other parts can be adjusted to make your ride comfortable. Seat position is particularly important. Make sure the seat is horizontal (to minimise stress on the lower back) and at a height that allows a slight bend in your knee when the leg is extended.

Where to ride?

The Forest of Dean provides such varied terrain and scenery, with an extensive network of stoned, roads and paths, it is perfect for cyclists of all abilities. Road riders can look forward to winding country lanes and short hill climbs. Families can use the popular cycle paths in the Cannop Valley safely away from traffic, and for keen mountain bikers the forest tracks provide wild opportunities with an excellent dedicated off-road area.

There is a wide-ranging network of well-constructed cycle paths which are particularly good for families and large groups. The Family Cycle Trail is a 17km circular route that takes you around the heart of the Forest. This route has been especially surfaced and is suitable for all ages and abilities, including the more serious cyclists who wish to clock up mileage on smooth rolling tracks away from the dangers of the roads. As you cycle along the trail, following the Severn and Wye Railway Line, you will come into contact with traces of the area’s industrial history including former coal mines, collieries and railway stations.

For the more adventurous off-road cyclists and mountain bikers, a dedicated area of single tracks through woodland is provided close to Pedalabikeaway. This is a superb facility designated as an ‘Off-Road Cycling Area’ however it is not exclusively for cyclists, so make sure that other path users are aware of your approach.

Before you set off

Always do a warm-up stretch just like you would in the gym or a studio class.

Check that the tyres are pumped up, that the wheels are tightly fastened on the bike, the brakes are working and that the gears change. You don't want to be well in to your ride when you discover a problem. If hiring a bike, this will already be done for you.

Check your map and where you are going and make sure someone knows where you have gone and what time you will be back.

Take some water and snacks with you if you are going to be out for a while.

After the ride

Cool down with a gentler riding pace and make sure you stretch so you are not too stiff the next day. Wash down your bike if its muddy and after washing it put some more lube or oil on the chain and the derailleurs (these are the bits that change the gears by the pedals and on the back wheel). Again, if hiring, this isn’t necessary.

Keep eating and drinking to refuel and rehydrate. The best time to do this is in the first 60mins after you stop exercising.

Change your clothes and wrap up warm especially if its been raining or you have been perspiring loads.