Carry on community
Bike commuting has soared in popularity, but boredom and bad weather can soon shatter the habit. We reveal how to stick with your commute so that you keep riding all year long
With commuters tentatively returning to their place of work, the UK has witnessed a surge in bike travel. Cycle use rose by up to 300 per cent during the spring lockdown, with one in five commuters now more likely to travel by bike. Plus, applications for the Cycle to Work scheme rose by more than 50 per cent in May alone. With the government committed to investing £2 billion in active travel, there is real hope of a national cycling revolution.
The benefits of cycling to work are extraordinary. A study in the British Medical Journal found that bike commuters have a 52 per cent lower risk of dying from heart disease and a 40 per cent lower risk of dying from cancer. Bike commuters typically weigh 4.4 to 5kg less than car commuters. And studies suggest cycling to work could save you up to £3000pa.
Nevertheless, boredom, fatigue, poor nutrition, bad kit or the cold winter weather can all cause bike commuters to slip back into the world of trains, trams and cars. But with some smart planning and fresh ideas, it’s easy to make your bike commute a healthy year-round routine. To help you do so, here’s our 10-step guide to becoming a committed commuter.
Discover new routes to work
After the initial buzz of commuting by bike, you can soon get bored of riding the same roads every day, so now is the perfect time to explore. “Once you have mastered one route to work, experiment with other routes,” suggests Ruth Chiat, Acting Head of Behaviour Change at the cycling charity Sustrans (sustrans.org. uk). “Even if your usual route takes in stunning scenery, it can get monotonous doing the same thing. You’d be surprised how many interesting places you can find on the way to work. This will help to cement your love of cycling.”
Cycling coach Matt Clinton (clinterval.co.uk) recommends exploring parks, canal paths and side streets to unlock new terrain.
Google Maps, the National Cycle Network, apps like CycleStreets and bodies like Transport for London and Transport for Greater Manchester all have route planning tools online to help you find cyclefriendly routes. “The most direct way isn’t always the most fun,” says Clinton. “Find out if there are any canals or bridleways. Stick to quiet roads and explore little loops o them wherever you can.” It might take a little longer to get to or from work, but you will enjoy fresh scenery and discover new sights and co ee shops.
Convert your commute into a workout
Finding new routes will keep things fresh, but making your commute more challenging – with interval e orts, park circuits or longer distances – can also boost your focus and motivation. “The key to preventing boredom is to mix it up,” says Connor Murphy, a sports scientist at TrainSharp
“Eating two to four hours before your journey home, and having a piece of fruit 15 mins before you leave, is ideal”
(trainsharpcyclecoaching.co.uk). “Have four or five routes of varied length and intensity. Adding structure to these can help, such as some intervals, cadence changes or even hitting some Strava segments.”
Perhaps unsurprisingly, Simon Klima, UK Country Manager at Strava (strava. com), insists tracking apps can make you feel more invested in your daily commute. “It can be really motivating to record your commutes,” he says. “Looking back at your stats, particularly distance covered, is really satisfying.”
Increase your fuel intake
If your bike commute leaves you feeling drained, you might not be getting enough energy to fuel your daily double dose of exercise. Nutritionist Will Girling (willgirling.com) recommends a chopped banana on toast for breakfast, but porridge or overnight oats are other energydense options. Opt for a lunch with 20 to 40g of protein, two 80g servings of veg and some carbs and healthy fats, such as salmon with veg, olive oil and couscous. “Eating two to four hours before your journey home, and having a piece of fruit 15 minutes before you leave, is ideal,” adds Girling. Aim to eat dinner shortly after you get home to speed up your recovery for tomorrow’s ride. “A quick-cook dinner that’s enjoyable is sea bass. It’s moderate in fat but high in omega-3 and protein.” Flavour the fish with 5g of butter, some lemon and chopped parsley and serve it with tenderstem broccoli and wild rice.
On cold days, you can carry a hot drink in a thermos bottle to keep your spirits up. “Consuming hot liquids will positively a ect your core temperature so that can be nice,” says Girling. And make sure you eat plenty of fruit and veg to boost your immunity over the winter. “A vitamin D3 supplement to aid immunity is recommended too.” If you can top up your energy intake and avoid illness, you will be more likely to carry on cycling.
Construct healthy habits
Your motivation will inevitably rise and fall but, by developing good routines, you can increase your chances of riding to work. “The big di erence between summer and winter commuting is the time it takes to get ready,” says Murphy, “so prepare your kit the night before. Also, you’ll be surprised how easy it is to snooze the alarm and go back to sleep. And try keeping some prepared food and spare clothes at work so you don’t need to take a bag every day. This will make your commute much more enjoyable.”
Meeting up with a friend or work colleague for some of the journey can also help you to stay motivated. “Riding with company always makes the time pass quicker,” says Connor Murphy. Ruth Chiat agrees: “The more people that take up cycling in your workplace or community, the more it will encourage you to keep going. Link up with other people who are cycling and set up a social media group to share highs and lows.”
Give yourself a break
The key to commuting by bike is to make your routine sustainable. And that means giving yourself a break now and again – for
“Try keeping some prepared food and spare clothes at work so you don’t need to take a bag every day”
example, by taking the train on Wednesdays. It’s better to ride four days a week, all year round, than to ride every day for six months, then spend six months o your bike through fatigue and boredom.
“Regular cycling doesn’t have to be every day,” concurs Chiat. “There may be reasons why it’s impractical on some days, or you just don’t feel like it. Cycling most days, or when you can, is still a great thing to aim for. Don’t worry if you miss a day. You can always get back on your bike tomorrow. If you find your motivation decreasing, take a break and reset. You might find that a bit of time away from the saddle makes you fall in love with cycling again.”
Simon Klima suggests mixing your rides with the occasional run or walk to work instead. “My own commute isn’t exactly heroic – it’s 5km each way and on the way in it’s all downhill – so I normally cycle, but sometimes I throw in a run when I have a bit of extra time.”
Upgrade your wardrobe
The secret to staying comfortable as the seasons change is to use layers so you don’t get too hot or cold. “Don’t be tempted to overdress,” cautions Wiggle’s Content Manager Nassrin Chamanian (wiggle.co.uk). “If you get too hot and start sweating, you can actually end up colder when the wind chill hits. Even if it’s cold when you set o , daytimes during October and November can be surprisingly warm. Arm and leg warmers and merino base layers can extend the life of your summer kit to later in the year and give you more options so you don’t end up feeling muggy.”
Nevertheless, getting cold or wet on your commute will soon sap your motivation so, as the winter weather turns sour, make sure you are prepared. “Always pack a rain jacket, ideally with hi-vis or reflective details, so that you’re not caught out,” says Chamanian. “Deep into December and January, layering becomes extra-important. Always wear a thermal baselayer and look for tights and jerseys with thermal and waterproof properties.”
Protect your fingers and toes
With so much high-quality kit available today, there’s no need for your body to feel cold on a winter
“Don’t be tempted to overdress. If you get too hot and start sweating, you can actually end up colder when the wind chill hits”
commute. But frozen fingers and toes will make you miserable and leave you pining for a cosy seat on a train. “A good pair of gloves is the most important bit of kit for me as I generally get cold hands,” says Connor Murphy. “For some, it may be a warm cap under their helmet, or a pair of overshoes.”
But what kind of overshoes and gloves should you buy? “Wet feet are extra-miserable,” confirms Chamanian, “so thermal and waterproof shoe covers make a massive di!erence. If you can a!ord them, winter-specific cycling shoes or boots are even better. A good pair of winter gloves will see you through most of the season but, for cold days, a pair of glove liners will make a massive di!erence as they trap a pocket of warm air. They also keep the chill o! if you need to take your outer gloves o! – for example, if you’re locking your bike up.”
Stay safe and stay confident
Dark winter nights and wet roads can leave you feeling nervous and tempt you into packing your bike away for the winter. But a few simple safety upgrades will boost your confidence so you keep on commuting. “Never leave the house without lights,” says Chamanian. “Even in daytime, low light means you need to make an extra e!ort to stand out in tra"c. And if there’s water on the roads, road spray makes it harder for drivers to see you.” Matt Clinton recommends rechargeable lights that can be topped up via USB. “But I would always have at least one back-up light. It’s not fun when your batteries run out.”
Some commuters switch from a road bike to a sturdier gravel/ adventure bike over winter. “I keep a gravel bike and a hybrid with mudguards for the 30-minute commute to the station,” says Manchester Cycling and Walking Commissioner Chris Boardman. “I like bigger tyres of about 50mm, so I can be on a canal towpath or a rough-ish bit of road but it still rolls nicely on tarmac. That’s a good compromise for me. An adventure bike is probably about the right bike for most people.”
If you prefer to keep riding your road bike over winter, consider upgrading your tyres. “It might be worth buying winter-specific tyres as rain washes even more debris onto the road so there’s a greater risk of punctures,” says Chamanian. Clinton recommends releasing some air from your tyres too: “I would drop the pressure by a few psi in the winter, or run slightly wider tyres for extra grip and puncture protection. I used to ride 25mm for my commute, but recently switched to 32mm.”
Winter-proof your bike
Mechanical issues cause irritation and expense, and it could take a while to get your bike fixed. Plus, you’ll always be more motivated to ride a clean bike with smooth gear changes than a filthy machine with creaking parts. “Clean your bike and check it over as often as you can,” advises Chamanian. “Winter road grime can wear out components surprisingly quickly.” Dry your bike with a towel and disperse any water from moving parts with WD-40 or GT85, then add some fresh oil to the chain and gears. “Make sure you use a lube that’s made for wet weather so it doesn’t wash o! easily in the rain.”
Simon Klima recommends adding mudguards to make your commute cleaner and more enjoyable. “It took me way too long to realise this, but I’m now totally sold on not arriving at the o"ce with mud and grit everywhere.”
Conquer the morning mind games
If one morning you find yourself debating whether or not to ride to work, consider how much better you will feel if you do. A survey by Cycleplan found that 75 per cent of people enjoyed better mental health after taking up cycling. And research suggests just 30 minutes of cycling can improve your cognitive function, memory and reasoning, making it the perfect pre-work activity. “I’ve commuted by bike for six years and it does me so much good,” admits Klima. “I get a guaranteed dose of outdoor time every day, which keeps my spirits up, and it certainly helps me to be a better person at work and at home. A workout on the way home is the perfect way for me to decompress And it beats sitting in tra"c.”
“Drop your tyre pressure by a few psi in the winter, or run slightly wider tyres for extra puncture protection”