The Bike Belles Guide For women who want to
Contents
1. surroundings Check out www sustransshop org uk for cycle route maps near you call Sustrans information team on 0845 113 0065 or use our online mapping at www sustrans org uk map by carrying out regular checks It s easier to do repairs at home or in a bike shop than at the side of the road Carrying a spare inner tube is a good idea just in case you get a puncture en route Don t cycle anywhere you wouldn t feel safe walking and steer away from secluded or dimly lit areas at night and of leaving you stranded If your front wheel is quick release try to lock both the wheel and the frame to the post or fence and it s a matter of personal choice if you decide to wear one We would however strongly recommend them for children Quickly check your bike gears brakes tyres and lights before setting off Lubricate the chain with oil at least once a month There are various means of finding a bike buddy You can put notices on boards at work the library or in local publications There is also www bikebudi com a free online system that matches people up with others cycling in the same direction so they can ride together Once you find someone to cycle with it s probably a good idea to meet them first so you can discuss where you want to go and plan a route finding the safest most direct or indeed the most scenic route lt doesn t just have to be about getting from A t2. holidays There are some amazingly funky panniers on the market These are mainly available online but retailers are quickly catching on to the idea that women want something a bit more stylish to carry their belongings so you may start seeing them in your local bike shops soon You can buy panniers and other accessories at www sustransshop org uk All sales directly benefit our work Baskets Baskets not only look great they re really practical too You can keep your things in sight and they re even suitable for carrying pets Customise your basket for an individual touch Trailers Trailers let you carry shopping pets and children anything you want really You might be surprised at how much you can carry on a bike Children s bicycle seats tagalongs and trailers Babies can be carried on bicycles as soon as they can support their own head and solutions for transporting children by bike progress with their age For more information check out www sustrans org uk freerangekids Gl bought a lovely pannier which is mint green and has red cherries on it It s a brilliant size and is big enough for me to cycle to training sessions with all my resources packed neatly inside Linda Keys Charity Development Worker Edinburgh Accessories Here s our guide to optional accessories for your everyday journeys Locks Make sure you invest in a good lock no matter what the value
3. of your bike A good lock will set you back Helmets Wearing a helmet is a matter of personal choice for adults around 30 but is entirely justified for peace of mind that your beloved bicycle is safe A D lock pictured is generally regarded as the most secure type Choose a size that can be attached to your bike frame via a bracket though we strongly recommend them for children There s a staggering range of helmets available with more styles emerging for the fashion conscious If you re feeling creative you can always customise yours Bicycle pumps and A puncture repair kits These are cheap and really useful to have and to know how to use They are readily available from local bike shops Bicycle bells Though it s now compulsory for new bikes to be sold with bells on you don t legally need to have a bell on your bike However they re advisable for your own safety and for the safety of other road or route users You can get simple flick bells or go for a vintage brring brring variety to let people know of your impending arrival Lights If you ll be doing any cycling in the dark then by law you must have a set of lights Front lights are white and back lights are red Most lights can be detached from the bike once you have locked it up Mudguards Located just above the tyres these narrow metal or plastic strips are essen
4. showing how stylish people on bikes do it in Copenhagen A blog styled site with hints tips and fabulous fashion ideas A female blogger who writes about cycling and fashion Both sites provide a cycle journey planner Use Sustrans online mapping to find ways to get out more by foot and bike and discover your local area Enter a postcode location or National Cycle Network route name at www sustrans org uk map aow no pul OP raum Sustrans has now released The complete National Cycle Network app with which you can access over 25 000 miles of walking and cycling network across the UK anytime anywhere The free app is available to download from the Tunes store or Android Marketplace Want to know where to cycle Get your free information pack Send off for a handy information pack put together especially for you by Sustrans the Charity behind the UK s 13 000 miles of National Cycle Network The free pack contains details of great cycle routes in your region including routes on traffic free paths which are ideal if you need to build up your confidence in safe surroundings The pack also comes with top tips for family cycle trips To get your free pack visit www freeyourbike org uk 23 lve been supporting Sustrans for five years now and they really are doing some fantastic work Sustrans wants to make it easier safer and more pleasant for you to cycle as part of their aim
5. to bring healthy and sustainable travel choices to the whole country Miranda Krestovnikoff zoologist and TV presenter Sustrans makes smarter travel choices possible desirable and inevitable We re a leading UK charity enabling people to travel by foot bike or public transport for more of the journeys we make every day We work with families communities policy makers and partner organisations so that people are able to choose healthier cleaner and cheaper journeys with better places and spaces to move through and live in It s time we all began making smarter travel choices Make your move and support Sustrans today Fi facebook com Sustrans Sustrans Sustrans 2013 Photography Sutrans staff Registered charity in the UK No 326550 England and Wales SCO39263 Scotland Po serien e OXFORDSHIRE for tampo COUNTY COUNCIL
6. you can t cycle in heels though if this doesn t appeal wear flats for the journey then slip back into your heels once you reach your destination Looking good 7 Lx a Beauty tips Journey times are more predictable when you travel by bike so you ll soon be able to gauge how long a journey will take If you do want to raise your heart rate a little then take some wet wipes and deodorant with you for a quick freshen up Riding a bike is good for your health and all that fresh air is good for your skin More than likely you ll arrive at your destination with a beautiful healthy glow Use waterproof mascara when it s raining on your bike and take a powder compact for a quick refresher on arrival ka th _ He M ir a al i ha a Y A A Helmet hair can be an issue You can tie back long hair or secure further in a french plait Wearing a silk scarf under your helmet can also protect your hair and keep it frizz free Take a comb or brush with you to revive your style when you reach your destination Using panniers rather than wearing a rucksack will stop you from getting a sweaty back On hot summer days wear a vest or t shirt under your clothes in case you get sweaty You Can remove it once you arrive at your destination leaving your clothes clean and dry gt z D p a E D amp O gt Cycling during pregnancy As with any form of e
7. The Bike Belles Guide For women who want to cycle Why cyc With high profile women such as Erin O Connor Lily Cole Elle Macpherson and Madonna taking to two wheels it was surprising that Sustrans research found that 79 of women don t cycle with less than one in ten women cycling more than once a month We d like to help women redress the cycling gender imbalance and inspire more of you onto your bikes Riding a bike keeps you fit and gets you where you want to go It s fast reliable and if you ride regularly you ll save a small fortune on travel leaving you with more cash to treat yourself Inside By swapping four wheels for two you ll be helping the environment too Buying a bike Looking good Cycling and pregnancy Getting out into the fresh air on your bike burns the calories gets your heart pumping and even works the abs It can also lift your mood put a smile on your face and improve your general well being Cycling raises your metabolic rate which can 4 4 help to keep weight off Moderate pedal pushing As someone who burns up to 500 calories cycles to work per hour which is more every day I m very than walking or swimming aware of the benefits that cycling A 20 minute bike ride to brings helping to work could use the same keep me fit healthy and happy Dr Alice Roberts human anatomy expert and TV presenter y J Riding a
8. bike to work to the shops to see friends or with the kids to school are ideal ways to fit this healthy way to travel into your daily routine The full benefits of regular physical exercise for women can be found in Sustrans Active Travel and Women s Health information sheet available to download from www sustrans org uk E ri y a E Choosing the right bike for you We don t need to explain the birds and the bees to you but there are some obvious physical differences between men and women and bikes are designed with this in mind On a classic woman s frame the crossbar is dropped Some are dropped much lower so you can step through the frame which e makes it much more practical if you cycle in a skirt or a dress Frames for women tend to be shorter as on average we have longer legs and shorter torsos and arms A shorter frame also means less reach from the saddle to the handlebars and prevents the uncomfortable Superman riding position It s an idea to make sure your bike has a decent saddle as it s where you ll be sat for every journey Female specific saddles are traditionally wider at the back and narrower at the front and should completely support your bottom Make sure that your sit bones the two that support your body when you sit don t go over the sides of the saddle as this could cause discomfort Buying the right sized frame is the most important thing when cho
9. o B either rides may simply be for leisure or pleasure Your bike buddy will probably know where the best local routes quiet streets and cycle paths are By seeing first hand how they cope with junctions roundabouts and other road users they can help you negotiate the traffic with skill and self assurance Sometimes even just one accompanied trip can make a huge difference By joining local cycling groups and rides you can meet more experienced cyclists and make new friends Even if you consider yourself an experienced cyclist there are always extra things that can be learnt from a cycle training session Known as Bikeability cycling proficiency for the 21st Century cycle training will give you the skills and confidence to cycle in modern road conditions with skill and self assurance Some local authorities employers colleges and universities provide training for free or at a discount so it s a good idea to check if they offer this Since doing cycle training have cycled pretty much every day Using the roads and feeling safe would recommend training to everyone Cheryl Bevan Compliance Administrator for an Ethical Bank Bristol TI Getting on my bi immediately mak happy and eel It S a fun thing ig do as wellas the F necessity of bein de and getting some exercise A py me a5 Development Worker Edinburgh Cycling mean
10. osing your bike This will depend on the type of bike you want and the type of riding you ll be doing If you need to stop quickly you ll be glad that you chose a frame size that gives you clearance of the crossbar of at least two centimetres or more Many retailers will let you test ride their bikes to make sure you re choosing the right type of bike and frame size Once you re happy with your choice the handlebars saddle height and tilt can be adjusted for comfort pedal power and control Reputable bike shops will normally do all of this for you eyiq e BulAng Cl Reliable low maintenance and helps you to look good a girl s best friend has to be her bike Dawn Porter author journalist and TV presenter 5 y Cyclescheme co uk is a tax incentive scheme that could save you money on the price of your bike and accessories and allow you to pay for them in stages through salary sacrifice You can also find cheap reconditioned bikes at local bike recycling projects Whether you re riding on the road or on a path shared by cyclists and pedestrians here s some straightforward advice to make your journeys safer and more enjoyable When planning your route it s a good idea to aim for quiet streets and cycle paths There are lots of traffic free cycle routes out there which are ideal if you re new to cycling or haven t ridden for ages and want to build up your confidence in safe
11. s you are more in touch with the environment e around you you ll notice new things and changes to P that eyelir I existing places Plus you ll ed that special it s just a always get to your destination way of getting around and a in the same time you don t really need any Cheryl Bevan Compliance a special clothing to do it Ac r for Sarah Gardiner Museum Print ol Production Coordinator London ride my bike during the mmer for my health as ll as for hue would all the youngsters E n ir parents keep cycli ES ES you can have a Dutch upright bike which _ I ve had for ten years It s been the best investment I ve ever made it s been my free transport my form of exercise my provider of me time my time saver and my total independence all these years i lly Guyer Teacher Cambridge that didn t know ste Rs Clarke Planning e Hertfordshire Accessories Bike luggage There are lots of solutions for carrying the things you need It s amazing what you can fit on a bike Panniers and racks Panniers are bags which attach onto pannier racks usually at the back of the bike You can buy bikes which come complete with pannier racks or you can buy them separately and attach them yourself Front pannier racks are also available if you prefer to have your things in view or have a lot to carry they re great for touring
12. tial if you don t want rain or mud sprayed up onto your clothes gt O O D 0p 0 Q S D n 15 gt What to wear For the majOfity offshori lag l cycling trips ther s generally no Aeed to wearespecial clothing It s fi e to cycle in skirts and dresses if they give you enough freedom to pedal Long flowing skirts can be clipped in the middle with a clothes peg to keep them out of moving parts and to stop the wind blowing them around Some bikes have dress guards on the rear to stop them from going into the wheel A breathable waterproof jacket will keep out the rain Waterproof trousers aren t sexy but they will keep you dry Put them on top of your normal clothes and whip them off on arrival to reveal your clean dry self For shorter skirts wearing tights leggings or shorts underneath will keep your modesty intact If you have long wide leg trousers there are a number of ways to keep them away from the chain Try cycle clips elastic bands Velcro ankle bands slap bands or even legwarmers If its a cold day wearing several light layers rather than one chunky item will trap warm air and keep you warmer Your fingers will thank you if you wear a good pair of gloves to stop them freezing Scarves also help keep you warm just make sure that long scarves are kept away from any moving parts Earmuffs look great and keep your ears safe from wind chill too There s no reason
13. top Once you re ready to cycle with the new addition to your family check out http www sustrans org uk freerangekids for tips and advice on travelling with children by bike m Government of Canada http www phac aspc gc ca hp gs know savoir phys eng php 66 continued to cycle during all three of my pregnancies I m currently six months pregnant and make sure leave enough time for getting to my destination without having to rush lve also been known to walk my bike along steep hills particularly as my due date approaches love the fact that can still exercise and get fresh air as well Catherine Jolliffe Owner of an Eco Cleaning Company Bristol 3 y 22 This guide is brought to you by Sustrans the Charity that s enabling people to travel by foot bike or public transport for more of the journeys we make every day Use our mapping online or download the FREE iphone or androd apps for your phone to see where you can cycle Visit our online shop for a great range of maps guides clothing and accessories A useful site with all manner of cycling hints tips and information including a detailed description of the Cycle to Work scheme The CTC is the UK s national cyclists organisation and campaigns to look after the interests of cyclists Find your local independent bike shop A scheme that matches individuals cycling the same way so they can ride together A blog
14. xercise whilst pregnant it s always best to check with your GP before you start Make sure you only do what you feel personally comfortable with Some women cycle right up to their eighth month of pregnancy yet some will stop after just a few so there are no hard and fast rules Every body and every pregnancy is different Regular physical activity during pregnancy can help towards improving mood and self image ensure appropriate weight gain reduce stress promote better sleep increase muscle tone strength and endurance help build stamina for labour and delivery speed up recovery after labour and delivery and help increase energy levels Top tips for bumps on bikes Alongside this wide range of benefits there are certain things to take into account when thinking about cycling during your pregnancy e as you ll be carrying extra weight during your pregnancy be aware that it may take you longer to stop so take this into account when braking e as you get bigger you ll find you have to get used to the changes in the distribution of your weight and you may need to adjust your saddle and handle bars e raising your handlebars as your stomach expands will help to keep you more upright drink plenty of water to avoid overheating and de hydration e don t overdo it stop if you feel short of breath or dizzy If in the latter stages of your pregnancy you feel that cycling has become uncomfortable then do s
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