Turn your cycle to work commute into a workout

by Peta Bee, Sunday Times You’re on your bike, but how fit is it really making you? We explain how to get a toned body in the saddle

The number of people getting on their bikes is rising. In London alone, crowds pedalling to work have doubled in the past decade. But does cycling regularly make you fit? The distance of the average cycling commute in the UK is 8.7 miles. This could be a good a workout as going to the gym but only if you have the right technique. So, how can you maximise the fitness gains? Tweaks to your cycling style can work muscles harder. Experts recommend not setting gears too high, to avoid expending unnecessary effort, and placing the ball of the foot on the pedal, with toes pointing forwards, while aiming for 60-80 revolutions a minute on flatter surfaces. This will maximise blood flow to the legs.