Rebecca Charlton - Get on Your Bike!: Stay safe, get fit and be happy cycling

Published 2014 by Bloomsbury Publishing Plc, 50 Bedford Square, London WC1B 3 DP

This electronic edition published in 2014 by Bloomsbury Publishing Plc

Copyright 2014 text by Rebecca Charlton, Robert Hicks and Hannah Reynolds

Copyright 2014 in the photographs remains with the individual photographers, see credits on

The right of Rebecca Charlton, Robert Hicks and Hannah Reynolds to be identified as the author of this work has been asserted by them in accordance with the Copyright, Designs and Patents Act 1988.

ISBN (print) 978-1-4729-0404-1

ISBN (epub) 978-1-4729-0405-8

A CIP catalogue record for this book is available from the British Library

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NOTE

Whilst every effort has been made to ensure that the content of this book is as technically accurate and as sound as possible, neither the authors nor the publishers can accept responsibility for any injury or loss sustained as a result of the use of this material.

Introduction

We all know we should take more exercise, that it is good for our health, but sometimes finding the time or the motivation can be difficult. We dont believe exercising should be a chore and with cycling it isnt. Fun comes first but as an added bonus you will lose weight, have more energy and improve your health. Whether you are riding your bike to the shops, commuting to work or meeting friends for a caf run, it all adds up.

Whilst our Olympic heroes and Tour de France winners provide inspiration, we want to prove that this wonderful sport is not just for the elite and can enrich many peoples lives. Anyone can take to two wheels and find happiness and improve their wellbeing, armed with the right resources. Over the coming pages we explain exactly how to get on your bike, from getting started to combating nerves and finding confidence in traffic. This book will arm you with everything you need to know in order to get the most out of your cycling.

Weve met ordinary riders who have coped with depression, lost weight, found love and improved their lifestyle dramatically since taking to two wheels. Whatever your sporting desires we have the tips to allow you to get the most out of your trusty bicycle. That may be riding to meet friends for a coffee or aiming to drop a couple of clothes sizes through regular time in the saddle, or maybe youre working up to a big event.

Whether youve not yet bought a bike or want to upgrade but want to make the most of your cycling time, this book is for you.

Your journey starts here.

Contents

Foreword

Four years ago I had no idea that I would go from being critically, even terminally ill and having to learn how to walk again, to cycling across countries and continents; and contributing to a charity fundraising effort totalling nearly 2 million.

In November 2008 doctors found an 11.5cm tumour wedged between my spine, kidney and bowel. Due to complications, in February 2009 I developed septicaemia peritonitis and was given a less than five per cent chance of survival. I dropped from 14 to six stone in weight. After being kept in a coma I had to find a way to entirely rebuild myself, including learning basic skills like walking, all over again.

A year after being diagnosed I announced I would cycle across America to raise money for the people who had helped my family and I through this time. My intention was to complete the challenge a year to the day of being given the all clear on 23 July 2010.

All was going well until day 22. Just outside of New Orleans, a truck travelling at 70mph hit me, putting me back in hospital. The ride was over.

Not being one to give up, in January 2011 I returned to the USA and started the ride again from Los Angeles, cycling 3473 miles in 24 days (with no rest days) and finishing in Miami.

In June 2011 the cancer returned but I have since been given the all-clear following more surgery, chemotherapy and radiotherapy.

In this time Ive also become a father to Freddie, something I was told would never happen. I now live with Freddie and my wife, Louise.

Cycling has bought me so much and I plan to continue breaking records and boundaries. It has given me a sense of purpose, a reason to carry on. Not only that but it has taken me to some of the most beautiful places in the world, and I have met some truly wonderful people.

The bicycle has changed my life for the better, and without it, I dont know where I would be. I believed the impossible was possible and you can do anything you set your mind to. Whats your excuse?

1 Why cycle?

Benefits of the bike

Cycling changes lives. Its a bold statement but its incredible how a humble bicycle can bring so much to its rider, way beyond the more obvious benefits of exercise. Whether you want a flat stomach, a lifestyle overhaul or a way to find freedom were confident you can discover happiness on two wheels.

So, first things first: youll need to get started, find the right bike for you and decide what you want from your cycling. This sport means different things to everyone and whats right for one rider may not work for you. This book will arm you with everything you need to know to Get on your bike! but, for starters, and a bit of motivation, heres what a regular pedal has bought to the lives of these riders.

Cake.

Teresa Houghton

Its one of the few places I feel at peace with myself, even in the hubbub of London traffic. Its easy meditation. And fun.

Sam Smith

For me, cycling means escape.

Rider Reilhan

Looking pro, going fast, getting better, always fun.

Greg Anderson

I only need one word: FREEDOM.

Alan Laws

Fitness, excitement, adrenaline, travel, socialising and fun!

Michael Hillman

Everything.