WOMEN AND CYCLING

Taking up or returning to cycling later in life

Examples: Anne Mustoe, author of ‘A Bike Ride - 12000 miles around the World’, after taking early retirement in her mid-fifties. Schedule - 50 miles per day, 5 days per week, 17 months of cycling.

My husband at 66, at age 75 cycled nearly 400 miles from London to Cornwall over 12 days.

Nora Young of Toronto, took up cycling at 61 and by age 73 was a well-known racing cyclist in Canada.

It’s never too late to start or return to cycling. One needs to start slowly, gradually building up mileage and muscle strength. A good quality light-weight bike works wonders! Go out cycling on alternate days if possible. No matter at what age you start, you can actually reverse the effects of ageing by improving functioning of heart, lungs and muscles, but if you haven’t done much physical activity for a while have a check-up by your medical practitioner first. As you become more practised your reaction times will quicken, you will become more flexible, gain an enhanced sense of balance and feel more energetic. You’ll experience improved psychological well-being, higher self-esteem and greater confidence in performing active tasks, along with better mental functioning.

Cycling is easier on the joints than walking or jogging as it’s a non-weight bearing exercise. People who have been troubled with arthritis have found cycling helps them overcome stiffness and keep mobile. Many disabled and handicapped people find great benefit in cycling, and there are many types of adaptation for those who need them.

Caused by: speeding traffic and aggressive driving, intimidation, fear of attack, feeling patronised when entering a bike shop, perceived discomfort.

Answer: always look on the positive side. Cycling is good for the environment and good for you too. It offers door-to-door transport without having to wait for a bus and is infinitely cheaper. Shopping can be carried in pannier bags (cycle tourists carry all their personal belongings in such bags). Shopping, small children and caged animals can also be carried in a cycle trailer, older children on a trailer-bike - similar to a tandem but pedalled independently and removable when not in use. There is also the bonus of seeing the countryside from a different viewpoint - little lanes, bridleways, the National Cycle Network - at a more leisurely pace.

In spite of improved facilities for cycling in recent years there is still a need for: a change of attitude; encouragement to cycle when appropriate to do so; more and better cycling facilities including cycle parking; adult education classes in effective and safe cycling and bicycle maintenance; lowering of traffic speeds; better targeting of anti-social, aggressive driving; requiring learner drivers to include cycling on city streets as part of their training so as to experience the cyclist’s point of view (after all, we are all human beings whatever vehicle we’re using!); more consultation with women by designers and manufacturers of bicycles, accessories and clothing.

It’s a well known fact that regular cyclists have a level of fitness of someone ten years younger. Here are some of the fitness benefits of regular cycling shown by research:

Improved strength of muscles, ligaments, tendons and bones;

Improved efficiency of heart muscle;

Improved physical endurance;

Reduced effort at a given work-rate;

High fitness level in women which may ease childbirth;

Protection against coronary heart disease, strokes, colon cancer and non-insulin dependent diabetes;

An important part of a programme to reduce overweight and obesity;

Improved psychological well-being, higher self-esteem and greater confidence in performing active tasks, along with better mental functioning;

Fewer days sick leave - a study among employees aged 50-60 showed a decline in the number of days taken off sick of 73% by the regular cycle commuters;

Financial savings so less stress.

This is one of the biggest deterrents to women considering taking up or returning to cycling but there is now a large variety of different saddles to choose from. Make sure you get a proper woman’s saddle, wider but shorter than a man’s. If you’re buying a bike, a woman’s model may not necessarily be fitted with a woman’s saddle, so watch this! A saddle made of leather will not get as hot and sweaty as a synthetic material. You can get a saddle with gel padding or with springs (shock absorption), or even one with a cut-away to accommodate one’s tender parts - this may be a bit draughty especially in cold weather, although a saddle cover may overcome this. If buying a saddle cover, make sure it fits your (woman’s) saddle; best to try it on in the shop first. If all the saddles you try are uncomfortable, consider wearing padded shorts and/or underpants.

Check that your saddle is in the most comfortable and acceptable position. It’s easy to adjust.

- knowledge is power! The more information you have, the better your chance of getting a bike and clothing that suits. You need to:

Work out exactly what you want to use the bike for - commuting, touring, off-road riding or racing. Then you can concentrate on what’s available.

Don’t just wander into a busy cycle shop with the vague idea that you want to buy a bike. Do some research first by looking at bike magazines and catalogues, and talking to more experienced cyclists.

Shop around until you find a shop with staff who are knowledgeable about women’s needs. Don’t be too easily satisfied.

Make sure the bike is the correct size for you (see below).

Buy as expensive a bike as you can possibly afford, even consider investing in a custom-made bike.

If buying a ready-made bike discuss with the staff whether fitting the following parts could give a more comfortable ride - a shorter or longer handlebar stem, shorter cranks, different chainrings or a different wheel size.

Ask for a test ride and don’t be fobbed off with ‘You’ll soon get used to it’ if the bike feels painful or uncomfortable.

So-called ‘mountain’ bikes are intended, and much more comfortable, for off-road riding. If this is not the type of riding you’ll be doing much of, don’t buy one.

Frame size: equals the seat tube height, measured from the centre of the bottom bracket to the top of the seat tube. Correct size for you is about ten inches less than your inseam (distance between crotch and ground when standing in stockinged feet).

Saddle height: knee should be just slightly bent when pedal is at bottom of stroke. Having the saddle too low will result in leg ache.

Saddle tilt: should be level for a woman, but some prefer a slightly forward tilt.

Reach: there should be a slight bend in elbows. On dropped bars one’s back should be at 45-50 degrees to horizontal.

KEVLAR tyres minimise risk. Look over your tyres periodically, picking out any little stones and bits which could cause problems in the future. Don’t let the outer cover get too worn - replace it!

Books by Dervla Murphy, including ‘A Place Apart’

‘A Woman’s Guide to Cycling’ by Susan Weaver (Kingswood Press) This inspirational book is American and no longer available in the UK, but there is a copy in the library available for loan.

Books by Josie Dew

Books by Anne Mustoe including ‘A Bike Ride’ (mentioned above) and ‘Lone Traveller: One Woman, Two Wheels and the World’

‘Cycling: Towards Health and Safety’ - British Medical Association (OUP 1992)

‘Cyclecraft: Skilled Cycling Techniques for Adults’ - John Franklin (Stationery Office)

Taking up or returning to cycling would be more fun if you can find someone to share the experience with, a friend, a neighbour, colleague or family member. You could consider joining an established group, for example, the CATI (Come and Try It) Group, Rob Conway’s ‘family rides’ (details of both of these from the Norwich Cycling Campaign) or for those with more experience, the CTC Easy Riders (details from Shirley, 01603 412398).