Why cy

cle?

Welcome to the fir

st edition ofthe Dar

nall and

Tinsley Cy

cle Map

.

We hope this map helps y

ou

to enjoy c

ycling in and around Dar

nall and

Tinsley,

and beyond.

It might be stating the ob

vious but c

ycling is

good for y

ou,good f

or the environment,

it's fast,

it's convenient,

it gives y

ou freedom and

independence,tak

es you from door to door

,

allows you to doub

le park,

is reliable

,and e

ven

allows you to mak

e eye contact with f

ellow human

beings!

Why use an e

xe

rcise bik

e

that's chained to

the floor?

Cycling is one of

the easiest ways to tra

vel and

keep fit and is a lot c

heaper than bus fares or

gym membership

.It can also be a lot handier

.

And,because the bik

e takes the strain,

cyc

ling is

particular

ly good if

you're retur

ning to,or star

ting

to exercise

,and is gentler on the knees and

ankles than jogging

.

So why not libera

te your bik

e and bur

n some

calories? Cycling is a grea

t fo

rm

ofaerobics b

ut,

unlike the aerobics c

lass

,it can actuall

y get y

ou

from a to b and do so muc

h more:

•

20 minutes of

gentle cyc

ling bur

ns up to

100 calories

•

Regular c

ycling mak

es you fitter - as fit as an

average per

son 10 year

s younger

•

Cycling raises y

our metabolic rate

,helping y

ou

to keep the weight of

f

•

Cycling fir

ms the thighs and bottom,w

hile

working those tric

ky lower abdominals

,taking

you tha

t bit closer to the elusiv

e toned tummy

Healthier Darnall
Healthier Tinsley -

a healthier

lifestyle in Darnall & Tinsley

Our Healthier Darnall and Tinsley projects
are all about improving the health of local
people. The project key objectives include:

•

Making it easier to access health facilities
and services that improve health;

•

Encouraging healthier lifestyles and
health choices;

•

Helping local people to change things
that impact on the health of people in
Darnall and Tinsley.

Sedentary lifestyles are causing an obesity
epidemic and increasing the risk of health
problems such as diabetes, heart disease,
stroke, cancers and osteoporosis. One of
the easiest ways to increase physical activity
is to include walking and cycling in the daily
routine, such as during the journey to work
or school.
Cycling is something that can be enjoyed by
people of all ages and sizes - it can be
purely for recreation, or as a means of
getting to college or the shops. Promoting
and encouraging local people to cycle has
benefits for the local and global environment
where even a small reduction in car use can
make a difference.

Getting S

tar

ted - the basics

Ify

ou are not already a regular cyc

list,do not e

xpect to

ride five times a week straight a

way

.T

o start with,

sort

out your route

,c

hoose a fine day and tak

e your time

.

Build up gradually.

Don’t tr

y to do too mu

ch

too soon.If

possible

,star

t by c

ycling with a friend or colleague to

build up y

our confidence.

Be prepared for c

hanges in

the weather

.F

or your own saf

ety you should read the

Highway Code and wear a c

ycle helmet and bright

clothing;

after sunset alwa

ys use lights at both front and

rear .

Ify

ou have

n’t used y

our bike f

or some time,

hav

e it

serviced b

y a competent mec

hanic to ensure it is still

safe to ride

.Mak

e sure your bik

e is set up correctl

y ,with

the right handlebar and saddle positions - so y

ou feel

comfor

tab

le and in control.I

nvest in a good quality loc

k,

so you can par

k your bik

e securely.

T a

ckling those hills!!

Hills are harder ify

ou are new to cyc

ling or have

n’t

cyc

led for some time

.It tak

es time to build up y

our

strength and endurance.

Here are a fe

w tips for

mastering Sheffield’

s hills.

Where

ver possib

le,

pic

k a

route that has a gradual gradient - e

ven if

that means

cyc

ling a longer distance.

T ry

to choose a bik

e with a

ver

y low fir

st gear .R

emember that getting up hill on a

bike is as m

uc

h about tec

hnique as it is about strength

and endurance.

The most common mistak

e beginners

make is to wor

k too hard a

t the beginning of

a hill,in too

high a gear ,and get tired out bef

ore the top.At the

bottom ofthe hill,

let the bike slow down,

but push a

little harder than on level ground.

Keep shifting down

your gear

s and try to maintain a steady pedal ra

te you

may e

ven ha

ve to use y

our lowest gear .It’

s better to start

off

too slow

,with least ef

for

t and then ha

ve a bit left in

reserve

at the top

,than to r

un out ofsteam bef

ore the

top.T

ake it easy and don

’t be afraid to get of

fand walk

ify

ou have

to - it does get easier eventuall

y!

Free tw

o-hour

cycling tr

aining

session

Interested?

For more information contact Andy Wild on 273 4479

or if you’re ready to book your free session contact

Barry Raynor on 2372630 Or go to: www.pedalready.co.uk

The City Council is subsidising the first session. If you want to

take your cycling a step further after your free session, the cost

is: £35.00 for a 2-hour lesson. (£20.00 for child/unwaged)

We can arrange group packages for employers

(NB charges may apply)

Some useful contacts

For inf

orma

tion on the National Cy

cle Networ

k,

contact:

Sustrans Inf

orma

tion Service

, PO Box 21, BRIST

OL,

BS99 2HA.

T el:

0117 929 0888;

we

bsite:

http://www.sustr

ans.org

.uk/

For inf

orma

tion on the T rans P

ennine T rail,

contact:

Trans P

ennine Trail Of

fice, c/o Bar

nsley Metr

opolitan

Borough Council, Planning & T

ranspor

tation,

PO Box 604, B

ARNSLEY S70 9FE.

T el:

01226 772574;

email:inf

o@transpenninetr

ail.org.uk

;

website:

http://www.tr

anspenninetrail.org

.uk/

For inf

orma

tion and an adjoining cyc

ling map of

Rotherham,

please contact:T

ranspor

tation Unit,

Planning & Transpor

tation Ser

vice, R

otherham

Metropolitan Bor

ough Council, Bailey House

,

Rawmar

sh Road, R

OTHERHAM S60 1Q

T .

T el

:01709 822951

or 822904

.

T o find out more about the ser

vices offe

red by P

edal

Pushers,

the Sheffield Cy

cle Campaign,

contact:07855

194238;

we

bsite:http://www

.pedalpushers.org

.uk/

For inf

orma

tion on the CTC

,the na

tional cyc

lists’

organisa

tion,contact:

CTC

, 69 Meadr

ow, GOD

ALMING,

Surre

y GU7 3HS

.T

el:0870 8730060

;

website: http://www

.ctc.org.uk/

Ify

ou want to know

where y

ou can ‘bik

e and

ride’,combining y

our

cyc

le jour

ney with pub

lic

transport,

contact:South

Y or

kshire Passenger

T ranspor

t

Executiv

e on:

01709 515151.

For inf

orma

tion about

taking you bik

e on the

train,visit y

our nearest

staffed sta

tion,or

telephone

08457 484950.

H

EALTHIER

D

ARNALL

DP4877

Development, Environment & Leisure Directorate

Transport & Highways

Tel: [phone]

www.sheffield.gov.uk

Printed on recycled paper

DP4877 Darnall cycling 24/7/07 16:01 Page 1

To

Rotherham Centr

e

To

Rother V

alley Country Park

DP4877 Darnall cycling 24/7/07 16:01 Page 2