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BIKE your belly off: Cycling can burn at least 500 calories an hour or as much as a burger. And it really could help you whittle your waist. A new study shows that for the average man, cycling to work instead of driving was associated with a weight difference of five kilos. Look better – feel younger: According to scientists at Stanford University in the US cycling can improve your skin. The increased circulation delivers more oxygen and nutrients to cells and flushes out toxins. Another American study found that regular cyclists have the fitness equal to a person 10 years younger. Danish researchers found it could add five years to your life. Beat disease: Cycling 20 miles a week could slash the risk of heart disease by 50%. The activity can also increase performance in mental tests, improve sleep and reduce anxiety and even the chance of impotence. A study by the University of Carolina showed that cyclists typically take half as many sick days as couch potatoes. N?F1 Five time Olympic gold medallist and a Tour de France winner, age 36. FE JG<<;1 “Pump up your tyres to the recommended pressure. This will make the biggest difference to how the bike feels and how fast

you can go.” N?F1 He has six Olympic golds, 28. FE JKI<E>K?1 “If you are trying to gain strength, think about pushing bigger gears.” N?F1 Four time Olympic gold medallist, 24. FE ?@CCJ1 “Keep a steady rhythm and alternate between sitting down and riding out of the saddle to use all your different muscle groups.” WANT to get started? Or maybe take on a bigger cycling challenge. Here are some ideas… Cycle to work: A study by the University of East Anglia showed that cycling to work can boost wellbeing. Other research has found that it could even encourage you to drink less and eat more healthily. It’s National Cycle to Work Day on September 14 so why not join in, see cycle toworkday. org Join in: If you want to find a group of other riders, get a guided route or cycle traffic free then Sky Rides are a great start, with events taking place across the country. See goskyride.com to find your nearest. Set a challenge: Do you reckon you could cycle 100 miles in one day? Yes? Then why not enter the ballot for the 2017 Prudential RideLondonSurrey100. Go to prudentialridelondon.co.uk to find out for more details. For more information about the Tour of Britain visit tourofbritain. co.uk.