Pedal Power_Pocket Cycling Guide

Pedal Power Your Pocket Guide to Cycling in Tower Hamlets

Hello!

Thank you for joining our cycling community.

We’ve set up Tower Hamlets Cycle Sisters for those who may be less likely to cycle – including Muslim women and women of colour in Tower Hamlets. This guide will help you start cycling, get back on your bike or go that extra mile!

By joining the group you’ll have a chance to learn how to cycle or improve your skills and confidence if you already ride a bike. It’ll also be a great opportunity to meet others and cycle together to support each other.

The project is being run by Cycle Sisters and Hubbub, feel free to contact us with any questions. We’re really looking forward to working with you and hearing about your cycling journeys.

Cycle Sisters & Hubbub Towerhamlets@cyclesisters.org.uk Ray@hubbub.org.uk

Join a free session Feeling a bit nervous about cycling and want some advice from an experienced instructor? The sessions listed below are a great way to get started, improve your skills and help you learn how to cycle safely.

1

Bikeworks 1-2-1 free training session

Suitable for complete beginners.

Female instructors available.

Bike provided (if you don’t have one).

Book here Or contact Hajar via WhatsApp: 07940 117 323.

1-2-1 lessons with Hajar are £2, which goes towards bike maintenance.

2

Cycle Sister’s free rides in Tower Hamlets

Trained ride leaders.

Bike provided (if you don’t have one).

Introduction to cycling on the roads.

Welcoming environment for all Muslim women and a chance to meet other sisters in the area.

The group is also open to and welcomes women from other faiths or those who are not religious.

We look forward to seeing you there!

Join here

This guide includes...

Cycling for the first time Getting on a bike Syeda’s story What should I wear when cycling?

Getting comfortable Things I wish I had known before starting Getting back on a bike Getting into gear Cycling on the road Road safety Cycle routes

Our favourite cycling apps Preventing theft

Locking your bike

Registering your bike Going further with cycling How to choose the right bike for you Easy DIY bike fixes When to service your bike Different ways of cycling: Cycling with kids

Click the option which relates best to you:

I want to...

Cycle for the first time I’ve never cycled before

Get back on a bike I’ve cycled before and want to refresh my skills

Go further with cycling I’m confident cycling and want to explore my opportunities

Cycling for the first time

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Why cycle?

It’s fun!

Good for physical and mental health

Explore new areas

Headspace and time to yourself

Save time travelling

Spend time with friends and family

Reduce air pollution and help the environment

Meet new people

Save money on travel

Naaema, Cycle Sister

“

It’s amazing how much you can get from one activity

”

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Cycling for the first time

Cycling for the first time It’s totally normal to feel a little nervous about starting to cycle and to have a fear of falling.

But don’t worry, we’re here to help you every pedal of the way!

Getting on a bike: Before you start There are several exercises and stretches you can do if you want to warm up before getting on a bike. Try these 10 stretches to do before biking. Yoga or pilates are also a good way to increase strength and flexibility.

Getting ready Find a quiet space and a friend or family member to practice getting on and off a bike with.

If you don’t have a bike try practising with a Santander or Lime bike.

How to get on and off a bike (The right way...)

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Cycling for the first time

Watching others is a great way to get familiar with cycling, check out these resources:

Cycle Sisters YouTube channel

TFL free cycle skills online course

Want to purchase your own bike? Cycle Sisters ride leaders can help with advising you about what to consider when buying a bike.

Naaema, Cycle Sister

“

I think there’s a cycling bug that goes around- you get itit’s a good bug- when people see it you want to be part of it.

Naaema, Cycle Sister

”

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Cycling for the first time

Syeda’s story

“

It was on a summer’s day, when I was around 10 that I first experienced cycling.

Growing up as an Asian Muslim girl, it wasn’t something that I was introduced to nor encouraged by the adults around me. My two younger brothers shared a bike and it seemed like a lot of fun and I wanted to be a part of it. I decided to practise on my brother’s bike and after a few tumbles and bruises I managed to balance. The thrill of my first ride without falling off was magical. Sadly, the summer had gone, the boys outgrew their bike and with it my chance of cycling.

“The thrill of my first ride without falling off was magical” About 11 months ago a sister posted information about Cycle Sisters.

I immediately signed up for it; this was my chance to really learn how to cycle properly and regain my confidence.

”

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“

Cycling for the first time

I think I must have only managed to cycle about five rides with Cycle Sisters before the Covid-19 pandemic brought everything to a standstill. I became restless being stuck at home and soon decided that I needed to get back on my bike. The decision to buddy up with other sisters was one of the best I had made.

I have now completed the Ride Leaders’ programme and have become a ride leader for Cycle Sisters. My love for cycling has extended into raising money for charity and I have completed three charity cycle rides; the most recent of which was London to Southend. Nowadays you rarely see me without my bike and I love discovering the hidden gems in this amazing city that I live in.

”

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Cycling for the first time

What should I wear when cycling?

You can wear whatever you feel comfortable in, this includes full Islamic dress and hijab - no lycra required!

Check out Cycle Sisters Trustee Khadijah’s brilliant blog on the best types of jilbab to wear, how to cycle while wearing longer clothing and how to choose a hijab if you want to wear a helmet.

Khadijah recommends:

“

Whatever your style of dress (whether you wear specifically Islamic dress or not!), you need to make sure your clothing is comfortable and not too thick or you will get hot quickly.

I have some hijabs that I won’t wear cycling as they are too slippery and would move around too much. I make sure my clothing under my jilbab consists of thin layers so I don’t overheat, and a cardigan over my jilbab is better than an extra layer under it, so it can be removed if needed.

”

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Cycling for the first time

Getting comfortable Cycling should be fun and comfortable.

Adjusting your bike or clothing can make riding more comfortable, a small change can make a big difference.

Setting your saddle height At the perfect height, your leg should have a small bend when your foot is at the bottom of the pedal. If you’re a beginner you might feel more confident with a lower saddle.

However, if your saddle is too low it can hurt your knees. A saddle that is on the lowest setting could mean your bike is too big for you.

If your saddle is too high it can be hard to pedal and balance. A saddle that is on the highest setting could mean your bike is too small for you.

You can also try adjusting the angle of the saddle or the handlebar height.

How to make your bike comfortable

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Cycling for the first time

Comfortable clothing Padded shorts - When you start cycling, you may find your bum is a bit sore to begin with, this doesn’t mean you need to buy a new saddle! Try padded shorts under your clothes. These add a layer of protection between your body and saddle which can help reduce any rubbing or soreness.

Women often wear padded shorts without underwear to reduce rubbing and then wash them after each ride. Do what you feel comfortable with.

For a cheaper alternative - use a large thick sanitary towel.

Gloves – great for sore or cold hands, and offer protection if you fall off your bike.

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Cycling for the first time

Things “I wish I’d known before starting” Our cycling group’s top tips for starting out.

“ Set small,

“ Try walking

the route before cycling it. ”

- Ray

“ The starting

achievable targets and goals for example, ‘getting from this tree to this tree’. ”

- Naeema

pedal position, 2 o’clock for moving off. ”

“ Get mudguards and learn how to use gears correctly. ”

- Sab

“ Mount the

- Khadhija

bike by leaning it closer towards you. ”

“ Find a park with

a long path where you don’t have to repeatedly turn around and stop/start.

- Khadhija

- Salima

”

Ride on to the next section: Getting back on a bike

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Getting back on a bike

Getting back on a bike If you’ve not been on a bike in a while, it’s ok to feel a bit nervous or anxious about it. Even if it’s been years, you probably still know how to ride a bike, take it easy and be gentle on yourself.

Here are three tips for easing back into cycling:

1

Don’t be afraid to ask for help Go out with a friend, or with a group or sign up for a free Bikeworks 1-2-1 training session.

2 Do the ABC check If you have a bike, check your bike by doing the ABC check before you head off to make sure it’s still working smoothly, safely and fits comfortably.

Getting into the habit of going through this check before every ride helps to keep your bike in good shape.

ABC check by TFL

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A

is for Air Are your tyres inflated to a good pressure?

Check for anything stuck in your tyre and remove if so.

3

Getting back on a bike

B

is for Brakes Are both the front and back brakes working as you expect?

Give them a test!

C

is for Chain and Control Does the chain move smoothly, and do your handlebars feel secure and turn smoothly?

Start small Find somewhere quiet, where there isn’t traffic and you can get used to riding again and then gradually build up your distance overtime.

Want more tips? Try these 8 top tips for getting on a bike years later.

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Getting back on a bike

Getting into gear When should you change gears?

Change to a lower (easier) gear when going up hills or riding into the wind. Change to a higher (harder) gear when going downhill, or on a flat road.

Some useful things to remember: You need to be pedalling to change gear.

It’s always easiest to change gear before you start going up hill or before stopping, like at traffic lights.

It’s best to change the gears one at a time.

How do bike gears work?

How to change gears

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Getting back on a bike

Cycling on the road Cycling on the road can often seem intimidating but there’s a few simple things you can do to stay safe and feel confident when cycling.

Get to know the rules of the road Here are some of the recommended rules for when cycling on the road.

These are guidelines that make cycling, walking and driving easier and safer for everyone if we follow them.

If you don’t drive then it may also be useful to remind yourself of the different traffic signs.

Road position If you don’t feel confident it can be easy to ride close to the kerb which might feel safer, however this means cars drive closer to you than if you were riding further out in the road.

Instead, cycle in what is known as Primary or Secondary position.

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Getting back on a bike

Primary Position Middle of lane

Good for narrow roads, but it’s important not to hold up traffic- move to secondary position where appropriate.

Secondary Position

Between 0.5m - 1m from the edge of the kerb Suitable for most minor roads and gives you room for manoeuvre.

In the gutter - avoid!

You’re easily overlooked and can become boxed in when wanting to overtake or turn right.

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Getting back on a bike

Road safety In addition to being aware of your position on the road, what’s going on around you is also important to bear in mind when cycling on the road. Here are four ways you can stay safe.

1 Be visible By law cyclists are required to have working lights on the front and rear of their bicycles, switched on between sunset and sunrise; white at the front and red at the rear.

Even if it’s not dark or if it’s a foggy day, wearing bright colours and using bike lights can help you stay visible to other road users.

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2

Getting back on a bike

Practice looking behind you Get comfortable with looking over your right shoulder when cycling, so you can see any oncoming traffic behind you. It’s helpful to practice this in a quiet area first and get used to turning your head and keeping your bike steady. It’s also great to get into the habit of doing this before you signal to make a turn.

3

Hold your brakes Remember to hold the handlebars with two fingers always covering the brakes. If you can’t reach the brakes comfortably then you might need to adjust your bike, or if your hands get cold when riding and it makes using the brakes difficult wear a pair of gloves.

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Getting back on a bike

4 Watch out for car doors Approaching a parked car - first, check if it is clear to move out into the primary position and then move out if you have enough space.

Passing a parked car - move to the primary position, or leave enough space for the width of an open car door. This will mean that you are far enough away to avoid the car door if it suddenly opens.

Driver’s tip - the ‘Dutch Reach’ reduces the risk of unexpected car doors. This is when the car driver opens the door with their left hand, rather than right. This forces your body to twist around, making it easier to see out the window and mirror to check for oncoming bikes.

Passing a parked car

The Dutch Reach

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Getting back on a bike

Cycle routes Learning a route and knowing how to follow one makes cycling easier and faster than figuring it out as you go. Going out on led rides or with a friend is a great way to practice routes with a bit of support. There’s lots of great route inspiration videos on YouTube.

Euston to Bethnal Green route

The easiest way to plan a route is using your smartphone which you can pop on your handlebars using a handlebar phone holder (around £10-20) which means you can follow directions without having to keep getting your phone out of your bag.

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Getting back on a bike

Our favourite cycling apps Cycle Streets - for planning a route.

Komoot - for following a route someone else has made, here are a few from Cycle Sisters: Beginner routes

Challenging routes

Tower Hamlets tour of local parks

Tower Hamlets ride to Millwall Park

Tower Hamlets ride to Tower of London

Tower Hamlets ride to London Eye

Strava - for tracking progress, following friends and viewing their routes so you can try them yourself.

Bike Citizen - for browsing new routes to explore. It also has a useful feature which shows you how far you can cycle from one point in 5, 10, 15 or 30 minutes.

Planning tip: for longer routes, consider

getting the train there or back to save you a long cycle.

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Getting back on a bike

Preventing theft Locking your bike Getting a good lock and knowing how to use it can help prevent your bike from getting stolen. Always lock your frame and wheels as illustrated, especially in busy areas. This blog explains all the different ways to lock your bike.

Registering your bike By registering your bike on Bike Register it means you’re more likely to get your bike back if it gets stolen.

Ride on to the next section: Going further with cycling

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Going further with cycling

Going further with cycling Thinking about buying your own bike?

It’s always good to try out a bike before you buy, and bike shops will normally let you do this.

Different types of bikes Choosing the right bike for you depends on what kind of cycling you plan on doing: Hybrid bikes - can do a bit of both on and off road cycling, (the kind of bike we use for our group rides).

Mountain bikes - off road riding.

Road bikes - have drop handlebars and thinner tyres for cycling faster and lighter on the road.

Electric bikes - make cycling easier but are more expensive.

Folding bikes - great if you’ve got limited space to store a bike, or if you plan on using it to commute.

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Going further with cycling

Cargo bikes - are designed for carrying more things, some are specially adapted for carrying kids. Check out Carryme.

Bikes with a step-through frame - make it easier to step on and off with long clothing. You can get step-through versions of many different types of bikes.

More tips for choosing the right bike for you Read up on how to find the right bike size.

Check out the council page on cycling to find out about getting a bike locker to store your bike.

If you want to try out bikes, Peddle My Wheels do bike rental scheme and should be launching in Tower Hamlets later in the year.

Other bike rental schemes include Buzzbike, Everyday Bikes, Swapfiets and Brompton.

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Going further with cycling

Easy DIY bike fixes How to pump up your tyres Pumping your bike tyres is an essential task and very easy to learn. Before you get pumping: 1 Check the type of valve: Schrader (wider) and Presta (narrower).

Schrader

Presta

2 Check the suggested tyre pressure 45-60psi.

Don’t own a pump?

Find a public bike pump near you.

How to inflate a bicycle tyre

How to put a chain back on At some point your chain will come off your bike but putting it back on is a simple thing you can learn to do at home.

How to put a chain back on

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Going further with cycling

How to fix a flat tyre Learning how to fix a flat tyre is one of the most useful skills you can learn. When it happens, don’t feel deflated!

A flat tyre is often caused by a sharp item going through the outer tyre and damaging the inner tube. If you get a puncture, you’ll need to either repair or replace the inner tube.

How to change your inner tube

How to repair your inner tube

In the long run it’s cheaper and more environmentally friendly to repair the inner tube, but if you get a puncture when you’re out cycling, it might be quicker to swap out a new inner tube and repair the damaged one when you’re back home!

Bike shops can also replace inner tubes, which usually costs around £10. You can find a list of local bike shops in Tower Hamlets here.

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Going further with cycling

When to service your bike Servicing your bike depends on a few factors: Pre-ride Check How often you are riding.

Where you are riding and the conditions – if your bike is covered in mud and grit, parts on your bike like the chain or brakes can wear out quicker or could be prone to rusting.

As a general rule of thumb, take your bike for a service about once a year and expect to pay between £30 for a basic service, and up to £150 for a full service.

Signs your bike needs a service The brakes are not slowing you down like they used to.

Unusual noises – If your bike is making a strange squeak, rattle or clunk it could be a sign something might not be working as it should.

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Going further with cycling

Difficulty switching gears – If the gears take a while to change, or your chain coming off, it’s time to take it for a service.

Dirt or rust – especially common with secondhand bikes.

There are a number of free bike MOT’s, basic repairs and maintenance in Tower Hamlets.

You can find a list of local bike shops in Tower Hamlets here. Not included in the list is East End Cycles which has recently opened in Mile End.

Bike shop

Open

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Going further with cycling

Different ways of cycling

oo o

”

al vin

“

Why can’t you go to the Olympics?!

ooo

Shuhena @shuhena6 Lawyer and Cycling Advocate

One of the great things about cycling is that once you have learnt the basics there are lots of options to explore – maybe it’s as a fun activity to do as a family or maybe it’s the Olympics.

c y@ b o t Pho

Cycling with kids Riding with your kids can be a great way to spend time quality time as a family, as well as get fitter. Cycling UK has some great blogs on how to fit cycling into your daily life, as well as transporting young children by bike.

Cycling with kids on the roads

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Going further with cycling

Cycling with lots to carry Carrying stuff on your bike can be really empowering as it offers you flexibility to use your bike for different journeys – like doing your shopping. The easiest thing The art of carrying is using a backpack which things by bike fits securely to your body and won’t sway like a cross-body shoulder bag might. However, if you are carrying more than what fits in a backpack, or don’t want to wear a bag, then you consider getting either a basket that can fits on the handlebars or getting a rack you can attach panniers (special bike bags).

Cycling off-road If you fancy connecting more with nature, give mountain biking a try with lots of options close to London, including Epping Forest, accessible on the Central Line. Read more about different options near London. For guidance on taking your bike on public transport, read more here.

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Going further with cycling

Cycling challenges and charity events If you’re after a challenge, check out these events below!

Annual Muslim Women’s sportive, a non-competitive 50 mile cycle in Harrow.

Muslim Charity’s Cambridge to London women only ride.

Cycle for Syria charity ride, from Cambridge to the East London Mosque.

You can find a full list of cycling events on British Cycling.

Cycling on holiday Cycling on holiday can be a real adventure.

For ease, try renting bikes locally and explore with short daily rides. Or if you’re feeling brave you could go on a cycling holiday, where you cycle from one destination to another. Even a one night trip away on a bike can be memorable experience. Get inspired by checking out CTC Cycling Holidays which run guided tours.

We’re here to help you every pedal of the way.

If you have any questions please get in touch with Cycle Sisters or Hubbub. towerhamlets@cyclesisters.org.uk ray@hubbub.org.uk

www.cyclesisters.org.uk Registered Charity No. 1183189