Cycle your way to fitness

Want to get fit but bored of looking at four walls in the gym? Sick of fad diets and hoping for a fun way to shift the pounds? Then dust the cobwebs off your bike and get pedalling.

And with cycling champion Laura Trott the nation's new Olympic sweetheart, there's no better time to join the cycling revolution. I'd been wanting to take up cycling for a number of years, but since I haven't sat in the saddle since I was a child, was nervous to take the plunge.

My main motivation was to find an exercise I actually enjoyed, that would have relatively quick results.

And I also wanted something that I could get enthusiastic about as I was sick of endlessly signing up for gym memberships and never using them.

But being a complete novice I had no idea where to start, let alone how to change an inner tube – I didn't even know what an inner tube was a few weeks ago!

With trepidation I paid a visit to Halfords in Bilston where I was warmly welcomed and the friendly and knowledgeable staff told me everything I needed to know about my new bike.

Florence Isitt, Halfords' cycling expert, shares her advice for buying a bike:

• For practical use like commuting, a good everyday option is a hybrid. It combines the speed of a road bike with the sturdiness of a mountain bike and is upright, to give you a good view of the road. Hybrids have multi-purpose tyres for use on trails and paths.

• If you just want to cycle to the train station, or don’t have anywhere to lock up your bike at work, consider a folding bike. If your route is long or has lots of hills, an electric bike provides an extra boost. Or if you prefer a traditional style, a Dutch-style bike with a low crossbar, high handlebars and basket might suit you.

• If you’re a keen cyclist, choose a racer or road bike, with its light frame, thin wheels and dropped handlebars engineered for speed and distance. A female-specific bike frame is a good idea for women planning to cycle regularly. You’ll also get a more comfortable saddle.

• Fit is vital or you won’t feel comfortable riding. Just ask a Halford colleague to advise which is the right frame for you. Ask to sit on a bike or have a test ride, to see how it feels.

• You can pay as little as £100 or in excess of £5,000 for a bike. As a guide anything up to £250 will buy a good starter bike

I was advised to get a hybrid bike – perfect for novices as you get a cross between a road bike and a mountain bike. After ordering my bike, when I arrived in store my Carrera Crossfire 2 was fitted to my height and a check-list was done to make sure that everything from brakes, to the saddle to the tyres were covered.

Once I'd chosen a helmet and a lock, I was off and into the scary world of being a cyclist. Or so I thought.

Once I was brave enough to pluck up the courage to get out on my own, I was overwhelmed with the freedom being on my bike gave me. And surprised at how much I enjoyed it.

The great thing about being on the bike is that it doesn't feel like exercise at all – it's fun!

Obviously it's different for the serious cyclists, but for me the fact I can pick a route and go at my own pace is perfect. And if like me you're nervous about hitting the roads, take advantage of the many cycle paths and routes across the Black Country and Staffordshire.

Helmet

It's not even worth thinking about getting on a bike – especially if you intend to ride on the road – without a helmet. For a starter helmet, try the Ridge All Terrain one which will set you back around £20. Or for the more image conscious, this Orla Kiely helmet and its floral-inspired design (pictured) is a stylish alternative costing from £25.

Cycling gloves

Not only will gloves improve your grip, they'll also protect your hands from dry skin and callouses if you're using the bike frequently. Invest in some fingerless mitts during the warmer weather, and when temperatures drop, a full glove will help to keep your hands toasty.

Bike bottle cage and water bottle

Cycling is thirsty work so it's important to stay hydrated. And if you don't want to carry a rucksack on your back, get a bike bottle cage fitted. You can pick a cage with a bottle from around £10.

Pump

To repair those punctures and flat tyres you're going to need a pump. Grab a portable one that you can attach to your bike, with a pressure gauge. Try the Bikehut Dual Action Bike Pump (pictured), which also has a smart head that fits both Presta and Schrader valves.

Lock

If you're going to ever leave your bike anywhere, you'll need to make sure it's secure. It's worth investing in a heavy-duty lock for around £30 to £40. Get a shackle lock and for extra security, double up with a cable lock.

Puncture repair kit and inner tubes

A must, especially if you'll be going on long rides. Inner tubes are the easiest way to cope with a puncture and cost just a couple of pounds each. Make sure you check out online tutorials of how to install an inner tube if you've never done it before.

Register your bike

For added security, register your bike at www.bikeregister.com

A great place to start is the canal network, while Sandwell Valley and Cannock Chase both have cycle routes. You can also go online to find and download maps of local routes.

Another great thing about cycling, aside from the health benefits, is that the family can get involved. You can make a day of it and take the family out for a long bike ride before a rewarding picnic, or you can base holidays around it.

I've had my bike a month now and have already taken it on a camping trip to Wales where we took on The Mawddach Trail from Dolgellau to Barmouth. And our 20-mile return journey was rewarded by an ice cream by the sea and a glass of wine in the pub on the way back. Well, we'd earned it hadn't we!

And once you've invested in a bike, if you look after it, it will last for years. It really does tick all the boxes and I couldn't have become more of a champion for cycling.

What are you waiting for?

By Lisa Wright