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Who does it?TV presenter Fern Britton, 58 (main
pic), who was a size 24, keeps her
size-12 figure by cycling regularly
and even challenged herself to
a 57-miles-a-day race last year.
Super-fit Davina McCall, 48, enjoys
unwinding with Sunday evening
bike rides with her husband. And
mum-of-one Denise Van Outen, 41,
has taken part in a 250-mile cycle
quest to push her fitness to the limit.
Geton
your
bike!
What will it do for you?
An indoor Spin class will burn around
500 cals per session, but head
outdoors to burn more – around 800
cals per hour. You’ll burn fat, clear your
head, sleep better at night and boost
your body’s immunity.
Will it work for you?
Cycling is ultra-versatile for everyone.
Short on time? Cycle to work instead
of getting the bus or take a Spin class
during your lunch break. Busy with
your family? Find child-friendly routes
at sustrans.org.uk and cyclesprog.co.uk.
And if you need an extra push, sign up
to a charity ride.
Get started…
Beginners don’t need
to spend a fortune,
but you must
consider safety at all
times. Wear a helmet,
keep bike lights in
working order and
wear reflective clothing.
Your 8-Week traininG plan…Try the following schedule three times a week
Week 1
EASy speed for 30 mins. Stick
to quiET rOADS
EASy speed for 30 mins. Choose
an unDulATing rOuTE
Week 2
Week 3
STEADy speed for 30 mins.
Choose a hilly rOuTE
EASy speed for 30 mins. Work at
STOpping smoothly at junctions
Week 4
Week 5
STEADy to MODErATE speed for
30 mins. Up pace to BriSk if possible
STEADy to MODErATE speed for
30 mins. Try to kEEp pACE up
Week 6
Week 7
STEADy to MODErATE speed for
30 mins. Choose a hilly rOuTE
EASy speed for 30 mins. Find a
rOuTE yOu likE – and enjoy!
Week 8
hiithelpsyou
Workharderusing a stationary bike at the
gym? Cycle at an easy pace
for 10 mins, then cycle at a
brisk pace for 30 secs before
returning to an easy pace for
1 min. repeat x 6
WORDS:FAYEMSMITH.PHOTOS:FAMEFLYNET,REX,XPOSURE
39wOMAnMAgAzINE.CO.Uk
don’tForget...Stay seated on inclines toboost power and keep yourcore muscles engaged foradded upper body strength.plus, keep your pedallingas smooth as possible toget the maximum
benefit.
above left:
Boardman team
road Bike
helmet, £44.99,
halfords.above:
root7 citrus
Zinger sports
Bottle, £14.99,
John lewis
intopgear
–denise
davinaon
skyride
93WMS16MAR139.pgs 18.01.2016 17:13BLACK YELLOW MAGENTA CYAN