Free cycling sessions to improve skills and confidence to be held in Harrogate

Harrogate residents will be able to attend free cycling workshops to improve their skills and confidence on the road in September.

Kate Auld, founder of The Personal Cyclist, has teamed up with the Harrogate branch of Sweaty Betty and bike recycling charity, Resurrection Bikes, to host sessions on basic bike maintenance and necessary skills to encourage a more active mode of travel.

Attendees will be able to borrow bikes on the day and can expect a Sweaty Betty gift voucher.

The sessions come as part of the Big Bike Revival 2023 – a nationwide programme to make cycling more accessible.

It is backed by Cycling UK, which aims to engage with 45% of those defined as non-regular cyclists and hopes to create 50,000 new cycling trips this year.

Ms Auld told the Stray Ferret:

“September’s a great time to get back in the saddle.

“We want to help as many people as possible and give them a boost to their confidence and health, understand their bikes better and enable them to ride more safely.”

Sessions will run at Sweaty Betty on Saturday, September 23, and Saturday, September 30 from 10am -11.30am, as well as Sunday, September 24 from 2.30 – 4pm and Sunday, October 1, from, 11am – 12.30pm.

There will also be a skills session at 6pm on Monday, September 25, at So! Bar on Cold Bath Road.

Sunday sessions will feature mechanic Nicola Doody, from Liv York, a bike store dedicated to women, to provide further insight.

Those interested can email thepersonalcyclist@gmail.com to register, or contact @thepersonalcyclist on Facebook or Instagram.

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‘I am utterly clueless when it comes to cycling’: How The Personal Cyclist helped me conquer my fear

I consider myself a pretty active person and I have given pretty much everything a go – from climbing and surfing to running and roller skating.

But for some reason, I have always been intimidated by cycling.

I’m fine with a stationary bike at the gym. I used to love a bit of spinning and I don’t mind a BikeErg.

But when it comes to letting me loose on the road, the confidence just isn’t there. I have no idea what bike I would get, what size, what equipment I would need. I am utterly clueless when it comes to cycling.

So when I was invited to an event collaboration between The Personal Cyclist, Sweaty Betty, Hustle & Co and the Electric Bike Shop, I snapped up the opportunity. It is about time I conquered my cycling demons.

The Personal Cyclist

I met Kate Auld, owner of The Personal Cyclist, outside Sweaty Betty. Her passion for cycling is truly infectious.

She said:

“The weekend is all about empowering women in particular to feel more confident on bikes. By taking this experience out of a bike shop, it makes it less intimidating. The number of women who ride bikes is really low.

“Harrogate has got such an amazing cycling heritage and it’s a fantastic town to be in the great outdoors, so why wouldn’t you want to try it?”

Kate said the cycling event had revealed that women in particular are nervous of the roads or unsure what to do.

Cycling

She said:

“It is all about confidence and practice, and that can be learned.

“I’ve seen women of all different ages, experiences and bikes. The one thing they have all got in common is a spirit of adventure to try something new.

“With lockdown, a lot of our worlds have become quite small. So just doing this with your hand held a little bit is getting people off to the right start.”

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I was given a shiny blue Raleigh e-bike to ride from the Electric Bike Shop, which opened a store on Harrogate’s Leeds Road earlier this year.

My first thought was it looked far too big for my small stature, but it turns out it’s the battery that makes it look intimidating.

Getting kitted out with an e-bike.

I put on my helmet, which Kate explained needed to fit snugly with space for two fingers between my eyebrows and the base.

We walked the bikes through town to Beech Grove, which was closed to through traffic in February to encourage walking and cycling.

Like riding a bike

I then had a go at actually riding the bike under Kate’s watchful gaze and was pleasantly surprised at how quickly it came back to me. It was like riding a bike…

I actually thought an e-bike was like an electric scooter, in that you pressed a button and it moved. But it actually just gives you more pedal power – perfect for those hilly commutes to work.

I practised gear changes, turns and the all-important breaking, and actually felt pretty steady. I also learned how to stop, come out of the saddle and prepare myself to set off again at traffic lights.

It was actually quite a freeing feeling, empowering almost, and I can see how people get hooked on cycling.

Kate said:

“I don’t want people to feel intimidated. When I first started riding, which wasn’t until my 30s, I didn’t know where to go to get a bike.

“Going into a bike shop can be pretty scary. So actually if I can help people to have a positive experience, it’s great.”

Bike2Work scheme

As efforts continue to combat climate change and also tackle obesity, Kate said she had been approached by companies who wanted to encourage their employees to ride more.

She said:

“The government Bike2Work scheme is fantastic for getting hold of bikes.

“Some of my clients say, ‘I don’t want to use my car as much. It’s costing me an arm or a leg to run the car. I only live a mile from town. I don’t know how on earth I’m going to get in and out of town and navigate the traffic. What do I need? What if it’s pouring with rain?’, and there’s not really necessarily someone to ask.

“I want to help people make that a reality and say, ‘this is what you need, here are some routes’.

“Now one of my ladies, who hadn’t ever ridden a bike, is now doing all her errands on a bike and takes the kids.”

I told Kate that I wanted to get out on a bike with my kids and also to escape from my kids.

Hybrid

She said:

“If you’re sporty and active and you have a sense of adventure, that’s a great head start.

“I would recommend a hybrid. This can be ridden through town and you can ride it on the trails, so it’s great for family bike rides.”

When I rode the bike back to Sweaty Betty – using some of my new stopping-at-traffic-lights skills – Kate analysed my technique. Apparently my head position was great, but I needed to work on the positioning of my feet.

Memories of my cycling proficiency test at primary school started to come flooding back…

Kate’s top tips on buying a first bike:

Harrogate event hopes to encourage more women to cycle

An event to encourage more women to take up cycling is being held in Harrogate this weekend.

Businesses in the town have teamed up to host three days of ‘personalised cycling support, skills and inspiration’.

Hosted by activewear store Sweaty Betty, health food café Hustle & Co and cycling firm The Personal Cyclist, women of all ages and abilities are invited to take part from Friday to Sunday.

Research by Sport England’s Active Lives Survey (May 2020 – May 2021), revealed that 8.3 million adults cycle regularly in England, with only 13 per cent of these being women.

The weekend is being supported by the Electric Bike Shop, on Leeds Road, which will provide a fleet of test bikes and pre-bookable safety checks for all appointments during the weekend.

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Whilst the physical and mental benefits of exercising outdoors are undisputed, British Cycling coach Kate Auld, founder of the Personal Cyclist, said:

“Some of cycling’s special magic lies in its sociability, sustainability and the almost childlike joy it brings out in people. Not forgetting fabulous coffee and cake stops. But it can sometimes feel intimidating to get going.

“Together with Hustle & Co and Sweaty Betty, we want to empower everyone with the confidence and skills to cycle safely.

“Whether it’s for fitness, commuting or errands around town, we’re building healthy habits around busy lives, without judgement or jargon.”

Nici Routledge, co-owner of Hustle & Co, said she loved the idea of cycling around Harrogate, but admitted she was “a bit scared”.

She said:

“What should I wear? What about punctures? Where are the best routes? I needed some hand-holding to help me out, starting with the right bike for my budget.”

Pre-bookable appointments, costing £20 per person, are available Friday 6 to Sunday, May 8 and last around 40 minutes. A bike is not essential.

Email thepersonalcyclist@gmail.com to book.

Free events at Harrogate’s Festival of Wellbeing

A day of free events in Harrogate will promote wellbeing to mark the beginning of Stress Awareness Month next weekend.

The Festival of Wellbeing on Saturday, April 2 will include pilates, yoga, barre, and nutrition sessions hosted by the company OneWellness at its studio on Mowbray Square.

It is the third time the festival has been held and aims to boost participants’ moods as well as increasing their energy levels through activities as part of a group.

Alasdair Everest-Ford, head of OneWellness, said:

‘’Lack of support can cause loneliness and isolation, lowering personal wellbeing and impacting people’s health.

“At OneWellness, we believe community support should continue during and beyond challenging times. A community is much more than just a group of people; it’s about connection, having fun, and feel supported and accepted.”

The day will also feature Rose Petal Tea Room from Knaresborough, Sweaty Betty, and The Body Shop. It will raise money for mental health charity Mind, including through donations as part of a series of fitness challenges.

For more information or to book a place on one of the sessions, click here.

Training and wellbeing tips to keep you going through winter

Even the most dedicated fitness enthusiasts can have a tough time in winter.

Cold days and long nights make it hard to get out of bed, let alone get the body moving, but there are some simple ways to stay motivated and train smart when the cold weather hits.

Personal trainer Liv Metcalfe is a coach at F45 Training Harrogate and is also assistant manager at the town’s Sweaty Betty branch.
She said:
“The goal is to remove as many obstacles as possible and make small changes that can make staying active easier until the warmer weather returns. At this time of year, exercise can also help to cope with seasonal depression.”

Here are Liv’s top training and wellbeing tips to keep you going in winter:

1. Layer up

When you train outside in cold weather, it’s really important to wear the correct clothing to stop you overheating or getting too cold.

We aren’t always great at dressing for the weather when it comes to training in this country. If you are too cold your muscles will seize up and you can injure yourself, but then if you get too warm that obviously isn’t great either.

So for example if you go running, I would recommend breaking it down to a fitted base-layer. Then you want a nice cosy mid-layer, which you want to be still quite fitted so it locks in the heat, but is still breathable. Then finally you want an outer-layer, which is water resistant but still light and breathable. You can then take it off if you are too hot and put it back on when you get cold. Layering is essential.

2. Stay safe

Wear reflective or bright coloured clothing when you train in the dark. Don’t wear black. Even just a hint of brightness would be better than a dark colour. For example wear a hat or headband that would stand out. Or gloves and trainers which are reflective.

3. Keep nourishing your body

It’s so easy in winter, with the dark, cold nights and mornings to just stuff your face with any old rubbish. But try nourish and fuel your body as much as possible. So for example go for something warming that will keep you full for longer, like porridge or overnight oats.

Also make sure you get your Vitamin D in, which we get from sunlight and obviously lack in this country in the winter months. So this could be in a supplement or from another source of food or drink. Also remember to stay hydrated, which can be easy to forget when the weather is colder.

4. Keep moving

In winter it’s so easy just to hibernate and think oh I’ll just wait for summer. But the best thing you can do for your health – both physically and mentally – is to keep on moving.

So when it’s cold, layer up, get yourself outside. Fresh air is always good for you no matter what the weather is like. Go for a run or a walk – even just 20 minutes will do you the world of good. You don’t have to exercise for hours, even if you just do 10 minutes of something, it’s better than just vegging out on the sofa in front of Netflix. It’s 10 minutes more than you would have done and once you have, I guarantee you will feel better as a result.

5. Make time for you

In winter it can feel harder to fit in training. It is often a busy time of year in the run-up to Christmas and life can get a bit crazy. Your exercise regime can soon end up being put to the back of the queue. When you get home after a busy day at work and it’s dark and cold, it’s difficult to motivate yourself. Equally it’s tougher getting out of bed on dark mornings.

But then we aren’t necessarily doing the things that make us feel good. So it’s about making sure you still make some time to prioritise yourself.

Don’t be afraid to take some time to step back from training if you need to, but use your time wisely.

Even if you don’t feel like training, rather than just getting home and binging on chocolate in front of the TV, get your coat on, get warm and go outside and see your friends for a hot chocolate instead. Make that time for you.

Liv’s top 3 Sweaty Betty winter picks for outdoor training

1. Glisten Seamless Long Sleeve Top

In winter it’s all about layers and I love this top. It keeps you warm but it’s still breathable. It’s made from natural bamboo and it has antibacterial properties so you don’t smell sweaty after you train.

2. Pathfinder Packable Gilet

I like it because it’s very lightweight but still warm – made with recycled feather down – and you can pack it away. It comes with a little bag, like a bumbag, so you can roll it up. You obviously can’t tie it around your waist if you get too hot while you’re out running, but you can put it in the little bag. Perfect for that layering!

3. Power Boost Reflective Workout Zip Through and Power High-Waisted Reflective Gym Leggings

They are breathable and have sweat-wicking, as well as being made with four-way stretch fabric. So they are fitted and still give you shape, but you can move really freely. What I really like about them is they are reflective. So there is that safety aspect for the darker nights.