Cycle to Work [or anywhere] Day!
Cycle to Work Day & Moving for Mental Health
Chon Donnelly explores the advantages of electric bikes for the environment and for mental health, from reduced physical stress to enjoyable exercise, less cost and smooth and speedy commuting.
The bigger health benefits
I can understand why so many people are keen cycling enthusiasts. Cycling, as an aerobic exercise, improves cardiovascular health, which in turn enhances cerebral blood flow and reduce the risk of developing dementia* as well as enjoying nature and saving money.
The increased blood flow can lead to brain cell regeneration and greater volume in brain regions critical for cognitive functioning, such as the hippocampus (The effect of cycling on cognitive function and well-being in older adults | PLOS ONE). Cycling outdoors also provides further cognitive health benefits by engaging your spatial navigation and increasing your overall wellbeing through more exposure to the natural environment… and less financial stress!
Exercising for the over 50s (or any age really!): If you are ‘exercise-shy’ and find the prospect of exercise daunting, then cycling with, or without, the battery powered assistance is a great way of helping the environment at the same time as improving your physical and mental health.
For me there is the extra physical benefit of not being problematic for my back, which was broken in an accident at work in my twenties. A good riding position takes the load off your spinal discs, while the rhythmic pedalling motion strengthens your legs and core as opposed to running which can impact your spine and knee joints. See even more physical benefits opposite.
Why cycling appealed to me…
environmentally, physically, mentally & financially
Environmentally, electric bikes produce zero emissions, can rely 100% on renewable energy, do not pollute the air and have a very minimal effect on the roads! In fact, using e-bikes will save up to 500 pounds of carbon emissions each year. Even switching from a daily car journey to an e-bike can save an average 249g of CO2 for every 1km traveled.
Physically, the combination of experiencing menopause and having previously suffered from M.E. has curtailed most prospects of participating in sports since 2016. Cycling was the first activity that finally had some appeal because it felt ‘manageable’. You can read more about how it has benefitted me physically below.
Financially, there is also the added double Brucie Bonus of noticeable savings on buying petrol and charging the e-bike for either free or for pennies using the solar panels – installed free with a grant last year. On top of all that it benefits the environment too. The savings on petrol also makes life less stressful financially – as we all know how horrific the cost of living is so it eases that anxiety of ‘affording to live’. Not forgetting there is no requirement for road tax, insurance (although do add it to your household insurance) and no driving licence required.
If you eligible for a Cycle to Work scheme to buy your bike, you are saving a significant amount on tax!
The mental and sensory benefits: Although a regular cyclist in my teens (when it was all ‘plain’ sailing on the very flat Cheshire plains) I had forgotten how much joy the additional sensory input could bring when cycling.
Since getting the e-bike at the end of March I’ve been able to enjoy the sight and breathe the delicate scent of the stunning carpets of English bluebells that thrive here in the ancient woodlands; now I am relishing the wonderful wafts of wisteria perfume and listening to chirrups of the native birdsong (that is, when I’m not racing downhill at 35 miles an hour with the wind whistling past my ears**).
I am no longer playing ‘beat the SatNav’ and I’m now actually learning to slow down a little, enjoy the journey by taking in more of my surroundings and not feeling I have to make it to my destination in the quickest time.
In reality, cycling in to work only takes me a couple of minutes longer (as its downhill on the way in) than a ‘good’ journey using the car outside of peak times which takes 15 minutes. As that 5 mile commute can easily turn in to 25 minutes during rush hour, cycling makes it less stressful.
My e-bike journey
Despite only living 15 miles from central London, you’d think I was living ‘in the sticks’ with no supply of mains gas, or mains sewerage, and certainly no public transport links, unless you’ve hiked for half an hour up and down some very steep hills on the North Downs Way.
My sustainability-conscious friend (of 58 years) who lives out in Belgium went car-less two years ago following the theft of her car. She sowed the seeds of owning an electric bike when I went to visit her last winter. We went to her local market, which is certainly an uphill toil when returning home laden with celeriac (a Belgian ‘delicacy’), spuds and other heavy veggies, and she generously let me use her electric bike while she huffed and puffed uphill on a standard bike (well, she is much fitter than me).
She got her bike on her company’s cycle to work scheme which set me thinking that, as a woman needing to start shifting my stubborn menopausal midriff, this would be a great way to get to the office in Redhill or to the local town with the much-needed assistance of the electric battery boost to get me up and down the steep hills without expiring on the first incline.
The physical benefits are starting to pay off
I’ve already noticed an increase in fitness and a much-needed drop in the waistline.
Despite those initial weeks of staggering through the door with complaining thighs and lungs due to the long and laborious slow incline for the last mile home – when I employ every possible ounce of battery assist available – I am feeling fitter just for cycling 10 miles twice a week.
The effort has been worth it, to start seeing my knees again from the tightening of my Gracilis (inner thigh) and quad muscles. My partner is certainly supportive of my recent foray in to fitness, as his view is that I am always an easier person to live with when I exercise..! So I have to add there are some unexpected emotional benefits as well!
Being mistaken for a Screwfix delivery courier and my new ‘road rage’
In my hi-viz orange, and orange panniers, I have been mistaken for a Screwfix delivery rider and my colleagues tell me I look like I’ve “been Tangoed”. But hi-viz yellow just doesn’t cut it in the lanes around here because of all the deep shadows and woodland: yellows and greens just end up blending into the treeline. So, my new road rage is tutting at cyclists who wear dark colours and no reflective clothing!
And who knew I would ever delight in finding bicycle racks for parking?! My latest hobby is moaning to the local supermarkets that they haven’t yet provided cycle racks to lock my beloved bike to when shopping. (See section on security below)
It just goes to show that cycling to work using any form of bicycle offers a huge range of mental, physical, environmental and financial benefits!
Using the e-bike has certainly improved both my mental and physical health, as well as doing my bit for the environment.
Other physical benefits of cycling include:
- Increased cardiovascular fitness
- Increased muscle strength and flexibility
- Improved joint mobility
- Decreased stress levels
- Improved posture and coordination
- Strengthened bones
- Decreased body fat levels
- Prevention or management of disease
*Recent studies have shown the that by engaging in regular physical activity, including cycling, has been shown to reduce the risk of developing dementia. Studies indicate that regular exercise can reduce the risk of dementia by approximately 28%, and for Alzheimer’s disease specifically, the risk reduction can be as high as 45% (Reduce your risk of dementia | Alzheimer’s Society (alzheimers.org.uk)) (Physical activity and the risk of dementia | Alzheimer’s Society (alzheimers.org.uk)).
**I could go much faster than 35 miles an hour downhill but I’m not taking the chance with the potholes around here. That said, I regularly get up to between 12-23 miles an hour on the flat!
Some Top Tips for would-be cyclists
Feeling fragrant…
Stress less, sweat less…with another environmentally friendly little swap using Fussy Deodorant. As seen on Dragon’s Den, sustainable deodorant backed by science with plastic-free refills and natural effective ingredients.
Now available in Tesco and other major supermarkets, Amazon and high street chains. I definitely recommend it.
Talking Top Gear
I chose an eBike that already came fitted with everything I needed i.e. integrated lights and a pannier rack (for carrying the laptop). Luckily I had a lot of hi-viz already from hacking out horses so I just had to invest in a new helmet & gloves. (and soon I need to invest in wet weather clothing!)
My bike has 9 gears and four different (five if you include ‘no assist!) battery assisted levels: Eco, Tour, Sport & Turbo.
The Turbo is definitely needed for the way home…
Top Tips
No.1 SRAM shifters [‘gear levers’]
I can highly recommend SRAM shifters or anything equivalent as you don’t have to take your hands off the handlebars/brakes to change through the gears. When you are going fast downhill, that’s a huge bonus!
[Sram X5 TRIGGER REAR 9sp BLK 2200MM CABLE]
No.2 Ergonomic Handlebar Grips
My bike came ready fitted with Hermann handlebar grips that have a ‘flattish’ ergonomic palm support which makes them very comfortable. These ones from Amazon are a similar shape:
No.3 Always carry your tool kit!
Always carry the tool kit that comes with your bike (usually its a little set of Allen Keys & some very small screwdrivers).
Even if you don’t know how to fix it, chances are someone else passing by will know!
Shop local
If you are considering buying a new bike, electric or otherwise, I would recommend you try and look at your local bike shops first.
I did buy mine on-line but it was problematic due to the build quality, so do shop local if you can and you’ll also be environmentally friendly!
If you can get one in your budget, ‘midline motors’ are easier to fix, should things go wrong, and are more reliable overall.
Safety & Security
Helmet Safety
MIPS stands for Multi-directional Impact Protection System. This safety technology incorporates a low friction layer beneath the helmet padding.
It mimics the brain’s own protective system, which allows the brain to move slightly inside the head. The MIPS system is designed to work on the same principle.
The history of Mips (mipscorp.com)
Safety: Always wear good gloves
Always wear good quality cycling gloves.
Should worst come to worst – I sincerely hope it doesn’t – and you take a little tumble, road rash is not a good look.
Security
I did a lot of research into bike locks. My partner even complimented me on my choice!
Sadly, most locks can be sawn through with a portable angle grinder in less than 30 seconds so your aim is to slow any potential thieves down.
Litelok is probably the best on the market for the price range.
I opted for the Litelok X1 – as its lighter (and cheaper) than the X3.
The design means that the angle grinder blade is grabbed by the composite so it takes two blades and 4 full minutes to saw through the X1.
Deterring thieves
Deter thieves by registering and marking your bike frame with a kit from the Bike Register. Also available as ‘covert’ (shows under ultraviolet) but my view is, the more visible the marking, the better the deterrent.
How not to get de-railed by your derailleur…
Most bikes and e-bikes are likely to come with a “derailleur” gears. Derailleur gears are one of the most common types of gear shifting systems used on bicycles. In this system, a shift lever operates a derailleur that controls the course [direction] of the chain over the chainrings. The derailleur system ‘jumps’ the chain from one size chainring on to the next size chainring.
With this system, the rider can only change gears while pedalling forward. But also note that you need to be putting pressure on the pedals when you change gear, in order to avoid the derailleur de-railing! So, if you are pedalling fast down hill, don’t change to the next gear unless you can put pressure on the pedals, otherwise you can end up with the chain jumping off the front sprocket [the pointy cog-looking thing by the pedals] and getting stuck between the bike, the front sprocket and the chain cover. With the voice of experience, believe me, I can say you really do not want to go there… (use the brakes and slow down if necessary, in order to change gear first before speeding back up).
Similarly, if you are coming up to a junction, change your gears to the ‘easiest’ gear before you stop, as you cannot change gear if you are not pedalling. Otherwise it will be like trying to pull off the junction in fifth gear.
And avoid changing gear when turning a corner and therefore at an angle.
Other than that, ‘simples’!
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