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Assuming you already know how to cycle, cycling trainers Ms Angeline Wong from Fitness Solution and Ms Chow Suet Ling from Terra Outdoors tell you how you can draw on your cycling skills for a fitter you.
What you need
 ■ A HYBRID BICYCLE
This bicycle has a combination of lightweight and wider tyres which makes it suitable for riding leisurely and for competitions. This is a bicycle for beginners.
■ HELMET
A suitable helmet should sit at a level slightly above the eyebrows. When strapped on, it should not wobble.
■ OUTFIT
A light and comfortable top but one that is not too baggy; a pair of padded tights, for cushioning at the buttocks.
■ SPORTS SHOES AND SOCKS
■ SPEEDOMETER
■ HEART RATE MONITOR
Warm-up exercises
Dynamic warm-up exercises like swinging your leg front and back and from side-to-side, shoulder rotation and cycling at a relaxed pace.
Do these warm-up exercises for 10 minutes.
Tips for beginners
■ To ease into the sport, start by cycling once or twice a week. Most beginners are able to cover up to 10km on flat surfaces, with breaks in between. This is about the distance between East Coast Park’s Marine Cove (near the McDonald’s outlet) and the Bedok Jetty, and back.
■ Start cycling on the road only when you are confident. It might be useful to read the basic theory handbook for driving so that you are aware of road rules and etiquette.
■ The length of time you spend cycling depends on the individual. When it comes to cycling long distances, a beginner should not only have the stamina to do so, but also know how to handle the bike.
Where to cycle in Singapore
■ Park connectors around the island
■ East Coast Park
■ West Coast Park
■ Marina Promenade
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