Introduction
Too old for a bike ride? Too young? Not trained enough? Disabled? Have you ever heard any of these statements? Well, cycling is suitable for everyone. It's all a question of motivation, sometimes of emulation, sometimes of training and experience, but also of adjusting equipment and choosing routes. Here are a few insights, based in particular on feedback from countries where cycling is more widespread than in France (Denmark and the Netherlands, where the modal share of cycling in 2002 was 18% and 27% respectively). It would appear that it is the deployment of a "bicycle system" that creates the right conditions for widespread use of bicycles. This system is based on three pillars: the development of bike lanes, parking and services (training, repairs). Here are a few tips to help you make the most of your ride.
To each his own rhythm and desires
It's a good idea to identify your cycling desires beforehand (family outing, visit to a tourist site, forest tour, etc.) and to adjust them to your constraints (time, train timetable, etc.) as well as your capabilities (physical condition). A greenway route is ideal for a confident start to cycling, whether alone or with children. This type of itinerary is generally flat, signposted and dotted with points of tourist interest and services (restaurants, cafés, etc.). For routes with a slight difference in altitude, choose a route suited to your ability, always ensuring that you cycle at your own pace. Don't forget that the beauty of the landscape lies in the climbs, which are also associated with the descents. For those wishing to learn how to pedal, or simply to get back in the saddle before setting off on a ride, there are bike schools throughout the region to help you learn at any age. Your choice of bike can also influence your riding and your choice of itineraries.
A tuned bike and adapted equipment
It's all about having a well-maintained bike, adjusted to your size, and being well-equipped yourself. In case of rain, the mudguard is an important element. As for the cyclist, he or she will adopt rain gear that guarantees waterproofness: rain cape, waterproof pants, gaiters. As for driving, you'll need to be extra vigilant, reduce your speed and anticipate by avoiding sudden braking and slippery road surfaces (leaves, etc.). Finally, for those who like new technologies, smartphone applications such as Rain Today or Alerte Pluie are available to help forecast precipitation. In winter, we advise you to fight the cold by wearing different layers of clothing, good gloves, possibly handlebar sleeves, and to remain visible (as in rainy weather or at night). In summer, protect yourself from the heat and UV rays (sun protection and clothing), and choose shady routes.
Evaluate your travel time
On a dedicated lane, there is no fear of traffic jams or collisions with cars. The journey times are therefore reliable: you alone are in control of the time. Several elements come into play in the time taken to complete a ride, which must remain, let's not forget, a source of pleasure. You will have to take into account the breaks you want to take: sightseeing, picnics, swimming, photos, etc. Another point to consider is your physical condition. Generally speaking, in terms of cycle touring, it is recommended to ride 30 to 50 km per day for a person who is not very sporty. This distance can be increased to 80 km per day for a sporty person and up to 180 km per day for trained people. For your information, the geographical information systems that calculate cycling routes are based on an average speed of 15 km/h for routes on cycle paths, i.e. with gentle gradients.
Also beware of a well-known enemy of cyclists: the headwind, which even on flat ground can slow down your journey and make the ride a little less easy and enjoyable. But these are the hazards of cycling and they can be anticipated thanks to the weather forecast... and experience. Last point: distances must also take into account other parameters such as the season (longer days in summer), the heat and the sunshine (ride in the morning, avoid the 12-4pm period or take a break at this time, in the shade or under shelter).
With the children
For children, we recommend adapting to their pace and covering distances of no more than 40 km per day. The idea, for everyone, is to start with short routes before embarking on longer escapades. The key word is fun! Cargo bikes (with trailers) are available to transport children of different ages. Attachment systems (tandem bar, follow-me) can be used to link your bike to your child's bike, when your child is not yet fully independent.
Cycling is good for your health
"Cycling is not good for your health, because of the pollution This statement is invalid, given the cumulative benefits of cycling. A study conducted by the Île-de-France Regional Observatory, published in 2012, shows that the health benefits of cycling are twenty times greater than the risks (accidents, air pollution). It's worth remembering that, in terms of exposure to air pollution, it's better to cycle than to be confined to a bus, car or metro. On the same route, a car driver will be exposed to a concentration of pollutants 1.5 times higher than that of a cyclist. If a cyclist can ride on a cycle track, his or her level of exposure is halved. In Denmark, a study showed that people who cycled to and from work had a 28% lower mortality rate than others. To sum up: cycling induces mechanical and chemical processes that are good for the heart, lungs, muscles and bones. Regular cycling also helps reduce the risk of certain cancers and type 2 diabetes, and promotes neurosensory development. The WHO has also highlighted the link between physical activity and mental health: cycling can help you get a good night's sleep, and reduce stress levels. Cycling outdoors and in nature reduces the risk of depression. The more bikes there are, the fewer accidents there are... and the less pollution. Because cycling is also good for everything around us! In the Netherlands, over-65s make more than a quarter of their journeys by bike. The country's flat landscape is criss-crossed by cycle lanes, but wind and rain don't stop cyclists of all ages.