Participant Hints and Tips

Training to Take Part in an Event
Before Setting Out - Bike Check/Service
Advice for On-the-Road
Advanced Planning
Cycle Training
Sources of further cycling information
Cycle to work Discount Scheme
Get your dream bike 

Training to Take Part in an Event

Cycling is a great form of exercise.  Not only is it low impact on your joints unlike running, but it also gives your heart and lungs a good work out.  A study carried out by the Department for Transport concluded that even low amounts of cycling can lead to big improvements in health and fitness.

About 4-6 weeks before taking part in a Team Green Britain Bike Week event try cycling for about 15-20 minutes, 4 times a week.  You can fit this quite easily into your daily schedule by doing some of those everyday tasks by bike.  For instance,  cycle to pick up the paper and milk in the morning, return your library books, visit friends or go to the gym.

You'll really notice the difference in your fitness levels (an average 11% increase in your cardio vascular fitness) within a few weeks.  You'll be ready to take part in your Bike Week event, and hopefully continue cycling afterwards as well!

(text provided courtesy of the London Cycling Campaign)

Before Setting Out

If you haven't ridden your bike for a long time, or know nothing about bike mechanics it is advisable to take your bike to your local cycle shop who will be able to provide a general service and explain what you need to do to keep your bike maintained on a daily basis. Go to Cycle Experts to find your closest bike shop.

Basic Bike Check:

Check that your tyres are pumped up - most people under-inflate their tyres, which makes cycling more difficult and heightens the risk of punctures.  Also check for general wear and tear all over the tyre.

Check your brakes - squeeze each lever in turn and push the bike forwards.  The brake and gear cables should both be taut.  If the brakes are not effective or the cables are slack, take your bike to a bike shop.

Clean your bike, especially the gears and chain.  Oil your chain and any other exposed moving parts after cleaning: this will keep your bike running smoothly.

Check the height of your saddle and handle bars.  Your leg should be straight at the bottom of the pedal stroke, with your heel placed on the pedal.  if you're not happy starting out without being able to touch the ground, start off lower and raise the saddle gradually as your confidence grows. 

Bike Security:

There are sites available where you can register your bike on a database, making it easier for police to find it if it gets stolen. For instance, http://www.bikeregister.com/.  

TIP: Look out for Dr Bikes in your area during Team Green Britain Bike Week - you can get your bike checked for free!

Advice for On-the-Road

When you first start cycling, you need to begin by familiarising yourself with your bike.  You will need to master balance, steering, using the brakes and changing gears.  Some tips include:

Start cycling where there are no cars or pedestrians to get familiar with your bike and balance.

When you've mastered balance, steering, using the brakes and changing gears, you should try riding single-handed so you are able to make hand signals.

Practice looking over your shoulder, first with both hands on the handlebars, and then with one hand.  This will give you a wider range of movement and therefore better visibility.

Make sure you practice looking over both your left and right shoulder.

Practice making turns in all directions and cycling over uneven areas.

When you are comfortable doing these things, try cycling on some quiet streets and paths before heading onto busier roads.

Advanced Planning

Cycling with confidence and with awareness of other road users can make a significant difference to how safe you will be on the road.  If you are new to cycling it is a good idea to:

• Plan your route in advance
• Start on quieter roads
• Take your time

Your local shop will usually be able to provide useful information and have maps/guides for cycle rides in your area, including details on timings, distances, gradients, places of interest and and where to find food/drink en route.  Following a route that has been professionally selected to meet your ability and provide a safe, attractive experience can be a very enjoyable way to spend your spare time.  You might also find out things you never knew about your local area.

TIP: During Team Green Britain Bike Week many local cycling groups will be running organised rides.  Check the events list for easy rides and try cycling with help from more experienced cyclists.

Cycle to Work Discount Scheme

There is a government initiative where people can take get a 15% discount on any bike or bike equipment (i.e. tax free).  There are a number of resources available to you should you wish to start cycling to work. 

More information can be found at:

www.cyclescheme.co.uk

www.bikescheme.co.uk

www.cycletoworknow.com

Get your dream bike

Your dream bike – there’s one for everyone to cycle, everyday
We all make short trips every day that would be quicker, healthier and more fun on two wheels – not to mention free!

So why not think about cycling somewhere everyday? Dust off your bike or buy one second-hand – it needn’t be expensive – and make it uniquely yours. Here are some top tips from Bike Works on revamping an old bike or just giving your existing bikes some tweaks.

The nuts and bolts
1.
Prime your bike: First, make sure your bike is in tip top condition - clean it with a soapy cloth, wait for it to dry fully and lubricate all moving parts. Make sure tyres are pumped up to the recommended pressure, which is usually stamped on the side of the tyre.

2.
Make it safe: Start by grabbing your brake levers - the force needed to lock your brakes should not be too great and the action should be smooth. If the brake lever ends up uncomfortably close to the handlebars, then your brakes will need to be adjusted.

Squeeze the bicycle's brake pads against the bikes rim to see if they are at the right height. The bike's brakes should not rub on the tire nor should they be able to slip under the bike rim. If either of these are the case, then your brakes will need to be adjusted.

Most brake pads have a wear line to indicate when they should be replaced but you should also check that they are wearing evenly all over. If some of the brake pad is missing the rim completely, then the pad will need to be cut down with a stanley knife or even replaced altogether. Make sure there are no deep grooves in either the pads or the wheel rims. These are signs of wear that may require the replacement of both brake pad and wheel rim.

If you do need to adjust your brakes, we recommend that you take the bike to a bike shop or go to a Dr Bike event during Team Green Britain Bike Week, where an expert can look over your bike and make any adjustments needed.

3.
Make it comfy: Finding the right saddle height will make it easier to ride your bike and will help prevent knee pain or injury.

The saddle height should be set so that when pedaling, the legs have a slight bend even when the pedals are at their furthest distance. This means that if the saddle height is properly adjusted you won’t be able to place both feet flat on the ground when seated on the saddle. If you can, the saddle is too low.

Dream up your ideal bike
As with anything, the better prepared you are, the better your dream bike will be. So, before you get going, think carefully about what you want the end result to look like. Then:

• sketch it out
• consider accessories you might need
• ask experts for advice on the best kinds of materials and paints to use as some will be better for bikes and outdoor conditions than others

Make your dream bike
1.
Fancy a change of scene? Then why not paint your bike? Put some newspaper out and have fun! From your football team’s colours to stripes, spots or an intricate design, painting your bike frame is a really easy way to inject some life into your ride. See our step by step guide below on how to make your bike really yours:

• Make sure your bike is free from dirt and grease and remove parts that don’t need painting, like wheels (though you can paint these if you wish) – this will help you get into those hard to reach areas. If there are any parts that won’t come off that you don’t want to paint, like a fork or bracket, cover these in masking tape, and cover nuts and bolts in blu-tack so they’re not hard to unscrew later on
• Next, rub down your bike frame with medium-density sandpaper until it feels smooth to the touch. If you’re lucky enough to have a carbon frame, it’s best to leave this stage out.
• Next, spraypaint or paint your chosen design with a couple of coats of primer, allowing time to dry in between. It’s easy to buy most materials you need from your local hardware shop so talk to them about what the best type for your bike would be. Some primers may need sanding again after they dry completely
• And now the fun bit - be creative with colour and design and use masking tape to produce striped or tartan effects, stencils to create shapes and a paintbrush to produce more intricate designs. Follow the instructions of the particular paints you are using to make sure you apply them properly, as every brand will be different
• Avoid painting moving parts like the chain and gears, and check all parts are moving correctly when putting your bike back together.

2.
Make it your own – Make your bike stand out from the crowd even more by accessorizing - from coloured valve caps, pedals or cable housing to rose garlands, multi-coloured lights and 70’s style streamers – the only limit is your imagination. Make sure that anything you add won’t get caught in your wheels, pedals or other moving parts.

3.
Essentials – A bell, lights, lock and a pump are essential – don’t leave home without them!

Need inspiration?
We’ve thought of some looks to kick-start your imagination!

• Bright lights, big city – Live in the city and want to stand out? Customise your bike with neon colours and get creative with lights on your wheels
• Girly Girl – Want a pretty bike? Paint your frame pink or white and buy a basket for the front of your bike – stick flowers inside and off you go
• Retro throwback – Love old-school trends? Put multi-coloured streamers on the handlebars, go faster stripes on your frame and don some leg warmers
• Multi-tasker – Need a bike to match a busy lifestyle? Put panniers on your bike for your work clothes, shoes, face wipes and dry shampoo
• Minimalist – A bike frame, wheels, handlebars and pedals painted entirely in stark white - perhaps with a few choice squiggles or patterns down the frame - makes a big impact. Especially when it’s dark outside

Team Green Britain Bike Week are this year giving a whole bunch of celebrities the chance to design their own dream bikes so that cycling social enterprises can create them and auction them off to raise money for the enterprises. The cycling social enterprises provide jobs for the long term unemployed, people with disabilities and young people who are not in education.

But dream bikes aren’t just for celebrities. Cycling is for everybody - so feel the freedom of two wheels at a Team Green Britain Bike Week event this year and make your own dream bike this summer!

Jim Blakemore, BikeWorks
www.bikeworks.org.uk