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Cycling, whether for fun, sport or as transport is a healthy way to get around. Improving one's health, getting some fresh air and exercise, managing their weight are some of the reasons that motivate people to go cycling. Regular cycling improves fitness significantly; reducing obesity, the risk of strokes, coronary heart disease (CHD), certain types of cancer, diabetes and osteoporosis. There are also benefits for mental health, with evidence of reduced depression and stress, improved self- esteem and confidence in performing physical tasks.

Cycling is particularly ideal as a form of physical activity as it can be readily included in the daily routine. Cycling to work can provide this physical activity during time that is otherwise wasted, whereas visiting a gym requires additional time, incurs a relatively significant financial cost, and is less likely to be maintained.

Cycling Safety

A common deterrent to people from cycling is that it is "dangerous" and more cycling would lead to more accidents. The greatest source of danger to all road users is from the motor vehicle; accidents caused by cyclists are of a relatively low occurrence. The provision of safe networks for cycling joined with measures to reduce motor vehicle volumes and speeds can make it safer for all road users, pedestrians, cyclists and drivers. Cyclists need to know the basic skills and principles in cycling on road. Cycling can be intimidating to the new cyclist especially on busy roads. Providing training schemes, teaching basic road safety and assertive and defensive riding skills are important to enabling people to enjoy cycling safely.

Cycling Tips

The following are training tips used by cyclists to improve their personal performance. Although they have been used for improving cycling performance, the ideas could be adapted for other aerobic sports as well.

Aero Bars

A good way to take the pressure off your hands and increase your average speed without any additional effort. This is the one accessory that will add the most to your performance if you're going for distance cycling.


A 30 to 60 minute warm up is a good idea for short events. Consider pushing to the point of breaking a sweating just before the start of the event.

Cooling Down

Cooling down is a good idea to help flush the lactic acid out of your muscles and cut down on soreness the next day. Take 10 to 15 minutes for some leisurely spinning after an event or hard training ride.

Group Rides

Riding with others is an ideal way to push yourself. Riding with a group can help push up your over all average speed, as well as offering opportunities for sprints and acceleration training.