Riding a bicycle is good for nature, body and mind. With so many pluses, there is no way that we don’t join this initiative in support of this way of moving. Here, we summarise what you need to integrate this habit in your daily life in a sustainable way.

The World Health Organisation recommends 150 minutes of physical activity weekly. With daily and moderate exercises, the health benefits become readily visible. Cycling reduces heart rate and blood pressure, stimulates the inflow of blood to the heart and prevents cardio-vascular diseases. Thus, riding a bicycle to your workplace „gives you two for the price of one“ – it is good for the health nature and for your own health! Here is our handbook for you to start:

What is the appropriate cycling distance?

Of course, it depends on your own physical training, but, as a rule, a distance shorter than 10 kilometres can easily be covered by bicycle. Electric bikes are wonderful way of covering longer distances – with electric assistance a cyclist can travel on the average 5.4 km 15 minutes.

It is good to know: With a bicycle that is perfectly adapted to its user, cycling is not just fun, but also training and alleviating the body muscles.

The best route

The shortest route is seldom the best. The route has to be not just pleasant for riding, but, above all, safe. In this way, you can ease your mind riding to work, as well as enjoy your ride home without constantly worrying about the heavy traffic or the next intersection. The basic rule is: avoid wide streets and use cycle lanes.

If you don’t want to experiment with your route, you can rely on various applications for route planning, as well as on Google Maps that has an option for cycling routes.

It’s good to know: Some traffic road rules must be also obeyed by cyclists.

What does my bicycle need?

As a means of conveyance, cycling has a dedicated part in the Road Traffic Act. Every bicycle has to be equipped with certain statutory elements, so that it is in compliance with the regulations.

•    Working order brakes
•    Bell and no other audio signal
•    Device for generation of white or yellow light on the front and a red light reflector in the rear
•    White or yellow light-reflectors or light-reflecting elements, fixed to the sides of the wheels

Some additional equipment is necessary so that there are no unpleasant surprises on the road:

•    Bicycle locking device: not required by law, but helps prevent your bicycle from being stolen.
•    Bicycle pump and tool kit: useful in case of incident.
•    Mud-guards: protect you and the bicycle from the puddles. Riding a bicycle to the workplace, you would like to arrive there dry and clean.

What do I need?

Irrespective of the season, suitable clothing is especially important for those riding to the office. In summer, clothes must be made from „breathing“ material, dissipating sweat. In windy weather, waistcoats or wind shirts, having a wind-resistant front part and a well-ventilated rear part, could prove useful. A light jacket can help endure colder months.
Hence, you had better ride your bicycle not in your suit, and change after you arrive at the office. Some companies even offer showers in the office!

In bad weather or when it rains, many people refuse to mount their bicycles. Experienced cyclists, who use bicycles to commute to work, know that jackets with a water column of 10,000 and above are considered water-proof. They can be worn over your clothes both in summer and in winter. For full protection, there are clothes with a water column between 30,000 and 60,000 – and single drop cannot penetrate them!

Finally, the question of what is most suitable arises: rucksack, basket or bicycle bag? If you carry your lunch, laptop and possibly clothes for changing in every day, you will quickly accumulate around 6 kg of luggage. That can strain your neck muscles. A basket or cycle bag, that can distribute uniformly the load, can be of help.

Cycling benefits in short

•    You reach your destination faster: over distance of up to 5 km, cyclists easily overtake all other traffic participants in town.
•    More relaxed at the finish line: Cycling reduces the heart rate and the blood pressure, stimulates the influx of blood to the heart and prevents cardio-vascular diseases.
•    You visibly improve your shape: Not only physically, but also mentally – people who are physically active in the morning, are more efficient.
•    Integrated sports: You don’t need a fitness gym already in order to compensate for your sedentary work in the office!