Road cycling

Is road cycling right for you?

Cover long distances fast on tarmac. It is a hard-intensity, low impact activity that you can do outdoors, on your own or in a group. Expect to burn around 560 calories an hour, based on a 70 kg person.

Easy to pick up. Expect to spend up to about £50 a month.

Why try road cycling

• Burns calories. At around 560 kcal an hour it can help with weight loss alongside a balanced diet.
• Improves fitness. It raises your heart rate and builds stamina.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start road cycling

1. Join a beginners' club ride or do a 10-mile loop.

2. Get the basics: road bike, helmet. Borrow or hire before you buy.

3. Keep the first few sessions short and easy, and aim for two or three a week.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.