The new commuter

You can make efficient use of what’s otherwise ‘dead’ time, giving your fitness a huge boost as part of your daily routine

“New bike commuters come from many backgrounds: some hoping to get fit for other sports, others just to be more active or save money,” says Broadbent. But all are rewarded with a brilliantly fun, flexible and frequent exercise regime.

Strengths

Your biggest strength is the motivational buzz of trying a new activity, so keep surfing that high. “Many commuters start cycling to work and realise they love it and want more,” says Broadbent. But if you get a dip in motivation, consider riding with friends at weekends too. “You might enjoy commuting alone but joining a club will add social fun and new skills.”

Making progress

Begin by riding on quieter roads at weekends to build up your skills, fitness and confidence before riding in midweek traffic. “Ride with friends or family and take it slowly,” advises Walker. “When you start commuting, you don’t have to do it every day. But the more consistent, the better.”

As you progress, just add in extra skills and challenges, or add an extra loop on to the route if time permits. “A turn of speed can be helpful to negotiate a junction or keep up with traffic, so try some sprints between lampposts,” says Walker. “Consider how to vary your routes to work, ride in different terrain or do interval sessions as you ride,” adds Broadbent.

Technique

Confidence on the pedals is crucial for commuters. “Riding with flat pedals isn’t a problem, but the change to cleats can be daunting but helpful,” says Broadbent. With cleats, your feet won’t slip off the pedals, and you’ll enjoy more control. “Consider Shimano SPD cleats as a firsttimer,” suggests Broadbent. Unlike Shimano SPD-SL road cleats, SPD off-road cleats clip into either side of the pedals, and pair with shoes with flat soles that are much easier to walk around in when commuting.

Bike fit

“Your saddle can be a sore point – pun intended! – because commuters often ride the stock saddle which came with the bike,” says Broadbent. Visit your local bike shop to find a saddle that aligns with your ‘sit bones’ to ensure a better fit. “Also, some commuters ride in old kit with a bad chamois density,” says Broadbent, so treat yourself to some comfy kit.”

Step it up

If you’re worried you’re not fast enough to deal with the demands of traffic-filled roads, do a little training first. “To progress to a steady but safe commuter pace, ride 12min efforts at RPE 3 within a longer ride,” suggests Walker. “Progress to 2 x 12mins at 80-100rpm, with your foot ever so slightly on the gas; then on to 4 x 12mins; 3 x 20mins;

2 x 30mins and eventually

1 x 60min effort.”