Pedal all the way to good health

IT'S fair to say that cycling in the Capital is about to take off in a big way. All over the city, cycle shops are reporting soaring sales, with the credit crunch making two wheels a more attractive prospect than four – and a certain Mr Hoy and his gold medals setting an inspiring example.

And while few who take up the sport in the wake of Chris's Olympic achievements are likely to match his successes – or even his 27-inch diameter thighs – experts and enthusiasts say the health benefits from regular cycling are enormous. A tighter behind, firmer calves and a more efficient cardiovascular system could be yours if you're willing to don the Lycra and brave the city's streets – and its weather.

One cyclist who says the effort is well worth it is 38-year-old Eva Ballin, Edinburgh's only female cycle courier, who can cover up to 80 miles in a day – the same amount as Nicole Cooke, the Welsh cyclist who won Britain's first gold at this year's Olympics.

However, the former PhD student says that you don't have to put in an Olympian effort to get something out of putting your foot to the pedal.

She says: "It's such a wonderful sport – I would recommend it to everyone. You don't have to go as far as I do to enjoy it!"

Since starting as an employee for Eagle couriers eight years ago Eva has noticed an improvement in her figure and the job means that she can eat as much as she likes without it affecting her waistline. "That bit is really great – and when I feel like losing a few pounds I just cycle a bit harder."

Her advice for wannabe cyclists is to get kitted out properly, especially for the coming winter months, with waterproofs and a helmet. "That's the most important thing – without these it would be dangerous and miserable.

"The muscles that get developed the most are calves and bum – you'll get good defined calves and a tightened bum."

Eva says she tries to stretch her hard-worked muscles daily. "Ideally you have to do stretching exercises – you should stretch your hamstrings and calves – if you don't they get tight and sore, you can tear a muscle or get cramp.

"The best food to eat is carbohydrates in the morning for energy like porridge and muesli, which are both slow release. It's a good idea to eat fruit and veg and plenty of protein."

And she says the city is a particularly good place for cyclists to keep trim. "The big hills mean that we get lots of aerobic activity and then we have to stop and start at traffic lights, so it keeps it interesting, it's much better than cycling on the flat."

One simple way of including cycling into your regime is ditching the car and getting on your bike to get to work.

Alasdair Marshall, education and training officer for Cycling Scotland, cycles four miles every day to work. He says people can get so much out of cycling. "That includes social benefits, engaging with the environment and it's ideal for accessing green space, but I think that the health benefits of cycling outstrip everything else it has to offer as a sport.

"There is data from the British Medical Association to say that the health benefits of cycling in terms of lengthening your life far outweigh the risk of loss of life through an accident by about 20-1. There's lots of evidence to say that habitual exercise is as beneficial as a training regime.

"The benefits of any aerobic exercise will lift your mood – there's a relationship between regular physical activity and reducing the symptoms of depression. It can raise self-esteem and change people's perception of their body image and improve their sleeping patterns. Being out in green space also reduces your blood pressure and the symptoms of stress.

"It's a good calorie burner – an hour pushing the pedals will burn off 300 calories, and because it's low impact, it's suitable for the elderly and those unable to do many other kinds of exercise."

Head of Cycling Scotland, Erl Wilkie, says: "Cycling is great for your health, cheap, fast and free. Regular cyclists enjoy the health of someone ten years younger."

On September 14 Cycling Scotland is organising Pedal for Scotland, a 40-mile ride between Glasgow and Edinburgh. For more information log on to www.cyclingscotland.org/pfs.aspx

ROAD TO SUCCESS
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