The Lake Foundation aims to improve the health and well-being of the black community and to achieve this general aim a core part of our work is to get the black community more active.

Exercise can be very intimidating for many people and thus we sought to explore various options on how we could get people active in a way that could be incorporated into everyday life and would ultimately be fun.

Cycling is an interesting option as it is very practical and can be introduced into a person’s life as a method of transport (commuting to work), as a leisure activity (exploring the local area) and as a form of structured exercise.

We began our work by teaming up with the Cycling Instructor in 2014 to run a short-term initiative of bike-ability sessions aimed at the black community to teach basic cycling techniques and improve confidence. We worked with the Cycling Instructor for two summers and this proved very popular with us having to extend the sessions beyond their initial four-week period. With this in mind, we decided to build on the popularity of these sessions and we ran a cycling club, with funding from Sport England, from February 2016 to April 2017.

The need for our project

5.3% of the UK’s black population has type two diabetes (versus 1.7% of the white population), 33% suffer from high blood pressure, (compared to 16% of white adults), black African women have been found to have the highest prevalence of obesity, the black community is twice as likely to suffer from a stroke, is twice as likely to develop prostate cancer, is 2-3 times more likely to develop fibroids and as a result of their increased risk of diabetes are at increased risk of developing heart disease. One of the key lifestyle factors that tie these conditions together is physical activity.

Research has shown that the risk of developing these conditions can be reduced significantly by being more physically active, but unfortunately, studies have shown that over half of people from black and minority ethnic  (BME) groups do not take part in sports nor do they do any physical activity.

By increasing the number of BME people taking part in a sporting activity we can begin to address some of the health challenges that plague the black community, but we need to create better opportunities for the black community to take part in sports. To successfully achieve this we need to present the community with fun, engaging, practical and easily accessible sporting activities; cycling can do this.

According to TFL “BME groups, women, people from more deprived neighbourhoods, those with disabilities and older people are typically under-represented in cycling” and “the typical London cyclist is white, under 40 and male with a medium to high household income”. This means that there is a huge inequality in cycling but this creates a huge opportunity to introduce BME communities to cycling.

Through the bike-ability courses, we were able to show that if cycling is presented to members of the BME community without any barriers (bikes and helmets provided) they will happily take up this activity and easily meet the government’s recommended amount of physical activity.

To ensure that our BME community kept cycling beyond the short bike-ability sessions we needed a sustainable long-term opportunity for them to cycle and our cycling club provided this.

Overview of the Cycling Club Project

Aims and Objectives

The aims of our cycling club project were to:

• Increase the number of people from a BME background who cycle regularly
• Improve attendees’ confidence in cycling
• Provide opportunities for members to develop in cycling
• Introduce the BME community to a fun and easy way to achieve the recommended amount of physical activity

We achieved the above by:

• Running two-hour cycling sessions every 2^nd and 4^th Saturday of the month
• Providing direction from experienced instructors and encouraging  members to take part in national and local cycling events
• Making each session engaging and encouraging members to develop good friendships within the group. Each cycling session involved fun routes that allowed members to discover the beauty of their local area but also challenged members. We had socials to encourage relationships to be built that centred around cycling
• Ensuring that each session was definitely two hours so that members participated in a significant amount of physical activity.

Outcomes

Our project progressed well, the targeted number of participants for our project was 18 and we had 23 participants join our club over the 14-month period.

Outcome 1: Improved confidence in cycling

We hired trained experienced instructors from the organisation Cycling Instructor to lead sessions and provide participants with training on cycling techniques. This included cycling in traffic, hand signals, making sure bikes are road-worthy, cycling off-road and on-road and cycling uphill. This meant that members were given a good foundation when it comes to proper cycling technique and this has helped improve their confidence.  Members completed feedback forms and before joining the club 10% felt not confident at all, 30% felt a little confident, 20% felt confident and 20% felt very confident with cycling. A year after joining our club only 9% of members felt a little confident whilst 45% of members felt confident and 36% felt very confident,  with one member saying:

“I’m not a regular cyclist but it [the club] gives me confidence, particularly, on the roads”

Outcome 2: Provided opportunities for members to develop in cycling

Having sessions with experienced instructors helped develop the cycling skills of our club members and we also challenged members through extended 4-hour rides to Chislehurst Caves and the Olympic Stadium, and also several uphill routes. Additionally, we encouraged members to take part in local and national cycling events such as the Croydon Interfaith Cycle Ride, the Crystal Palace Road to Rio Ride and others. One member of our group took part in the London to Brighton ride, which was the first time she had participated in such an event, she said:

“I barely could cycle very far but after a few months of cycling with the club I was able to cycle 20-23 miles” – Sam, Cycling Club Member

We asked members how much they feel their cycling technique has improved since joining the club and 45% said their technique had improved a lot, 36% said their technique improved somewhat, 9% said it improved a little and 9% said they didn’t know.

Outcome 3:  Introduced the BME community to cycling

The majority of people that attended our cycling club were from a BME background – 20 out of 23 were from a BME background, some of whom didn’t cycle regularly before joining our group. Before joining the group 18% had never cycled, 18% cycled once or twice a year, 27% cycled monthly, 27% cycled weekly and 9% cycled more than 5 days in a week. Through our club we have introduced cycling to some (18%) and the club ensured that the others engaged more regularly in cycling.

Some keys to success

Our project worked well due to the excellent freelance cycling instructors we hired who were very experienced and made each session very enjoyable. They found interesting routes each time, and the sessions were informative with members learning about cycling techniques, so it was a good balance of fun, exercise and instruction.

Additionally, we recruited a cycling coordinator who was very warm, friendly and encouraging this provided a really good atmosphere at each session. She ensured everything ran smoothly, being the point of contact for members and instructors and she worked well with the instructors to plan each route. She also organised socials for members which were well-attended and this gave members the opportunity to get to know each other. Importantly our coordinator was a member of the BME community and a keen cyclist.

Conclusion

Similar to the short bike-ability courses we have been able to show that if cycling is presented to members of the BME community without any barriers (bikes and helmets provided) they will happily take up this activity and easily meet the government’s recommended amount of physical activity.

One important point to note is that the social aspect of the club was very important. We found that many club members didn’t cycle in-between sessions nor did they cycle when sessions were cancelled. When we probed further we found that members liked cycling as a group activity and valued the time spent with others. It would appear that our group of BME cyclists looked at cycling as more of a leisure activity rather than a method of transport or structured exercise. This suggests that to encourage more people from a BME background to cycle, projects that promote cycling for leisure rather than for commuting and exercise are more likely to appeal to the BME community; and these projects would need to be group activities that promote social interaction.

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We are very grateful to Sport England for funding this project and Cycling Instructor for their advice and support.

On 9^th July, we had a great time at the third annual Croydon Inter-Faith Bike Ride organised by  Faiths Together in Croydon. This is the only bike ride of its kind that brings different faiths and cultures together.

This was a well-attended event which attracted a diversity of people – old, young, different ethnicities and of course people from various religious backgrounds.

 We started the ride at Croydon Arena where about 20 of us set off for the Box Park in central Croydon where we were met by 15 more riders, and were treated to a free drink and snack (yay!).

Whilst at the Box Park we were welcomed by the Leader of the Council, Tony Newman, and Councillor Hamida Ali who spoke about the importance of this event in bringing people together to create a more positive atmosphere to combat some of the negative events of the past few months.

After our little break at the Box Park we cycled to the Croydon Gurdwara where we received a very friendly welcome and were invited inside for refreshments and a short interesting talk about the Sikh faith. We then carried on with our ride cycling through Addiscombe and made our next stop at the Croydon Synagogue. Here we were once again warmly welcomed with refreshments and then were delighted to hear from the synagogue’s rabbi who told us about the history of the Jewish community in Croydon, provided an overview of the Jewish faith and took questions.

The ride ended with the group making their way from the synagogue to Park Hill for a picnic. Sadly we missed the picnic, but have since heard a great time was had by all who attended with more people joining the group including the Mayor of Croydon.

We really enjoyed the interfaith bike ride. This was a perfect opportunity for the community to get active, come together and learn about each other’s faith and culture. We’d like to say a big thank you to Faiths Together in Croydon and Croydon Council for organising this event. We’d also like to say a big thank you to the Croydon Gurdwara and Croydon Synagogue for their warm welcome.

Look out for next year’s event on the Faiths Together in Croydon’s website. We may see you next time!

In this week’s blog our Cycling Club Coordinator, Sheila, discusses some great cycling tips she’s picked up from members of the club. Share some of your cycling hacks with us, we’d love to hear them.

One of the benefits of joining The Lake Foundation Cycling Club has been getting to know other members of the group. We come from all walks of life: from a curtain maker to celebrities, an accountant, to a care worker who has enjoyed a former life as a salsa teacher. The diversity of our group also means that there is a wealth of knowledge and experience between us. Here are a few cycling related gems (cycling hacks) that have emerged from our members.

Apps and websites

One of our cyclists was pretty new to cycling before joining The Lake Foundation Cycling Club. She went from strength to strength and went on to invest in cycling equipment and clothing. She began to ride outside of the club and even took part in the London to Brighton bike ride. It was encouraging to see members of The Lake foundation cycling club support her as she trained for the ride. Whatsapp was a great way to keep up to date with her progress on the day of the ride and cheer her on.

A couple of our cyclists use Strava which allows you to record your sport activities and progress over time. On occasion they’ve then shared the route so we can see how we’re doing as a group.

Our cycling instructors have taken advantage of apps to make their lives easier. One says he’s not a fan of tech. An app like Whatsapp is “far too complicated” for him.  Plot a Route is the exception. He uses it because, “it’s simple and does exactly what it says”. “I can then take a screen-shot and send you the route!” Our second cycling instructor uses Ride with GPS, which also allows you to plot routes in advance but comes with details cue sheets and a wide range of features for the more serious tech savvy rider.

Clothing

A kindly couple in our group took it upon themselves to buy a high-visibility top for one of our riders. Highly visibility clothing has reflective properties or is of a colour that is easily seen from any background. High-visibility clothing can be a life-saver when cycling amongst motor vehicles during day or night.

I’d never had known waterproof socks existed had it not been for one of our more serious riders. It was a cold Saturday morning when we ventured out from Croydon to cycling to Greenwich. I was smug about having layered against the cold weather. I wasn’t prepared, however, for the relentless rain. I re-emerged from the bathroom after a failed attempt to dry my wet socks and was met by laughter of my friend amused by my misery while she enjoyed a hot mug of tea and the comfort of her dry sealskinz socks.

Why not share your cycling hacks with us on Facebook or Twitter #cyclinghacks.

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The Lake Foundation  does not endorse or recommend any commercial products, processes, or services. Therefore, mention of commercial products, processes, or services on the Lake Foundation website cannot be construed as an endorsement or recommendation.

In this week’s blog, our Cycling Coordinator continues her discussion on the benefits of cycling.

It’s 2017 and we kick-started the year as we intend to go on with more cycling adventures in Croydon and beyond. Following our blog about the mental benefits of cycling, we are looking at the physical benefits of cycling.

Gently does it

Cycling is low impact but effective.  Low-impact describes an exercise where at least one foot remains on the ground. So some argue that cycling is no-impact as both feet sit on pedals! When you sit on your cycle your weight rests on a pair of bones in your pelvis instead of your legs. This takes the pressure off your joints. In turn, it reduces the risk of injuries that can affect your movement. In fact, research suggests low impact sports can promote the healing of damaged joints.

Look great on the outside

Cycling is generally a great full-body workout. It works and tones leg muscles, your bottom and upper body. It can assist in weight loss as it increases the body’s ability to burn calories and fat. A lesser-known fact is that exercise promotes the flow of oxygen and nutrients to feed your skin cells. This can make you appear more youthful. It also promotes the creation of collagen, which can prevent those pesky wrinkles.

Be great on the inside

Prevention is better than cure. A low impact activity like cycling can improve and prevent cardiovascular diseases. The British Heart Foundation found that cyclists have half the risk of heart disease compared to those who don’t exercise at all. If pilates or yoga isn’t your thing then cycling is a good way to strengthen your core muscles. This can improve your balance and your coordination. Surprisingly, regular cycling can improve your fitness levels to match someone 10 years younger.

We can’t promise you’ll achieve the stamina of a professional cyclist nor the lean body of a central London courier, but The Lake Foundation Cycling Club is a good start towards your fitness and wellbeing goals for 2017. For more information on how to join email events@thelakefoundation.com

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Sources

http://www.sparkpeople.com/blog/blog.asp?post=fitness_defined_lowimpact_and_highimpact_exercises

http://www.health.harvard.edu/staying-healthy/the-top-5-benefits-of-cycling

http://www.fitday.com/fitness-articles/fitness/the-mediterranean-diet-good-for-your-body-and-mind.html

https://caloriebee.com/workout-routines/Can-Cycling-Help-Tone-Your-Legs-Stomach-and-Butt

http://www.livestrong.com/article/417895-what-parts-of-the-body-does-bicycling-work/

http://www.bikeradar.com/road/gear/article/30-reasons-to-take-up-cycling-23965/

Last Saturday, our cycling club decided to do something a bit different – combine cycling with another activity.  We opted for a visit to the Bethlem Museum of the Mind in Beckenham.

We started our session with a 30 minute ride from our starting point in Elmer’s End and took a very picturesque route to Monks Orchard Road in Beckenham, where the museum is located.

Upon arrival we were welcomed by very friendly staff who gave us a quick overview of the museum, the current exhibitions (The human influencing machine and the Art of Louis Wain), upcoming events and their collection of work, and we then proceeded upstairs to visit the main collection.

During our visit we learnt that the museum was formally opened in 2015. It explores the history of mental healthcare and treatment, looks at the use of art as therapy and provides insight into the former patients at the Bethlem Royal Hospital.

The Bethlem Royal Hospital first opened its doors in 1247 and is the UK’s first psychiatric institution. The museum takes visitors on a journey that explores the hospital’s history and the history of mental health in general. The museum covers how mental health is labelled, diagnosis, patient narratives, physical restraints, medical treatment and more. There is also an interesting collection of artwork from patients which, during their stay in hospital, would have provided them with the opportunity to address their battle with mental ill-health and express how they feel. This collection of artwork gave us an informative and touching look at how mental health conditions affect patients.

One set of artwork that stood out for us were the two pieces created by William Kurelek .  His first painting, ‘The Maze’, which he painted whilst in hospital, conveys how he felt in the lead-up to and during his battle with clinical depression and other emotional problems.  Whilst his second painting  reveals his state of mind after recovery (the paintings are shown below).

We found the museum to be very engaging with good use of a range of media to powerfully take us through the world of mental health. There were audio recordings of patient stories, paintings, hospital record books, samples from a padded room and a short film that allowed us to reflect on where we should draw the line between freedom and restraint.

Another interesting feature was the Human Influencing Machine exhibit. This was based on the paranoid delusions of James Tilly Matthews, a former patient of Bethlem Royal Hospital who believed that influencing machines were being used by those in power and that one of these machines had been placed in or near the hospital with bad intentions against him.

We thoroughly enjoyed our visit to the Bethlem Museum which ended with a nice stop at their cafe for a warm drink to prepare us for our ride back to Croydon. We highly recommended visiting the museum and will definitely be returning as they do organise a number of interesting events.

In this week’s blog our cycling club coordinator, Sheila, inspired by a challenging and invigorating cycling session, discusses the benefits of cycling.

This month The Lake Foundation Cycling Club ventured on a 4-hour ride to Greenwich (great!). We cycled in the rain – erm, I’ll see you next month! (I don’t blame you). Had it not been for enthusiastic members and a guest from the USA I’d have headed to Costa Cafe. In hindsight the ride was invigorating. In spite of the rain, I can’t deny the satisfaction pressing through the desire to go home. So we thought we’d share the love and break down some benefits that you too can enjoy on our Saturday morning rides.

Early to Rise

“Early to bed, early to rise makes a person healthy wealthy and wise” so the proverb goes. Sleep experts say going to bed earlier and waking up early is good for your body.

Why? The Circadian Rhythm. That’s the flashy word to describe the internal 24-hour clock that all living organisms have e.g. when to sleep, rise, eat etc.  Our Circadian Rhythm is linked to light, darkness and our environment. The theory says that if we follow this cycle, e.g. through better sleep patterns, we will be in tune with nature. Sleep regenerates the protein molecules that make up our immune system.

Cycling and Psychology

Psychologists say that taking an active role in your exercise benefits mental health. This action can create a sense of control and has the added bonus of boosting self-esteem, which is how we see ourselves, our place in the world and value to others. Self-esteem impacts how much we trust, our relationships and actually spills out into most areas of life.  

Cycling and the Brain

White matter (not to be confused with grey matter) sits below the surface of the brain. It’s likened to a subway that connects different regions of the brain. This brain connectivity is key to everyday life. In developing adults it’s linked to motivation, demeanour and executive function (i.e. our ability for mental control and self-regulation). A study in the Netherlands reported that practising motor skills improves flow between regions. So a repetitive physical activity like cycling is perfect.

Cycling and your mood

Another buzz word today is endorphins ( endorph… what?). Discovered 40 years ago endorphins are a natural painkiller. We generate them through exercise. Activity releases chemicals that interact with receptors in your brain. Their function is to reduce discomfort and make you feel good. Another benefit of cycling is that exercise can be a helpful distraction from worries.

Next time, we’ll inspire ourselves by breaking down the physical benefits of cycling.

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Sources

http://www.health.harvard.edu/staying-healthy/the-top-5-benefits-of-cycling

https://www.psychologytoday.com/blog/minding-the-body/201505/bicycling-can-sharpen-your-thinking-and-improve-your-mood

http://dana.org/Cerebrum/Default.aspx?id=39152

http://blogs.biomedcentral.com/on-biology/2014/03/14/the-subway-of-the-brain-why-white-matter-matters/

https://www.ucdmc.ucdavis.edu/hr/hrdepts/asap/Documents/Self_esteem.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

Sheila is The Lake Foundation’s Cycling Club Coordinator and since joining us in March she has done a fantastic job in managing our cycling club. In this blog Sheila discusses her role and what she enjoys most about it.

Tell us about your role as the cycling club coordinator.

The aim of the cycling club is to give people an opportunity to be more active. So we organise a 2-hour bike ride every 2nd and 4th Saturday of the month. Once a year we organise a 4-hour ride taking us a bit further into the countryside and a social where we will have a meal. The social is usually around Christmas.

Organising the rides involves liaising with our wonderful instructors from Cycle Instructor. They will suggest routes and lead the group on the day. I manage bike reservations and organise our participants. I update them on what we are doing and about cycling opportunities in the local area and beyond. I also spread the word about the cycling club using leaflets, writing and social media.

What do you enjoy most about your role?

London can be both lonely and stressful. This can take its toll on us in the long term. There are physical and mental benefits of people coming together and people doing exercise. So it’s rewarding to know the cycling club is doing its part to promote well-being. The group is fun and positive. You can also chat as much or as little as you want for example. Everyone is welcome and everyone seems to be him or herself.

What has been your favourite cycling route and why?

I like cycling in any green space. There are lots of green spaces in Croydon and I’ve enjoyed discovering them.

What advice would you give to someone who is thinking of joining the club but is a bit nervous?

Cycling Instructor is a helpful resource. They offer free one-to-one and group sessions. They will instruct you in how to cycle on roads and public spaces and teach you techniques. You can do one of their courses before joining The Lake Foundation Cycling Club and can also have a refresher with them at any time. The Lake Foundation Cycling Club members are supportive. In this atmosphere we find that new riders grow in confidence.

Do people have to be super fit or an experienced cyclist to join the club?

Our cycling club members are mixed in ability and fitness. People tend to be less confident if they feel they can’t keep up. So we encourage people to maintain regular exercise outside of the club and to practice cycling where possible. One of our members went on to do the London to Brighton ride and another ride after that. Another couple of riders did a 10k run for Cancer Research UK. London is a great city for charity and fun fitness challenges and the club members seem to inspire each other to take advantage of these opportunities.

Do you have to have your own bike to be a part of the club?

We have a few cycles and helmet sets that people can reserve, this way people can try cycling without taking the lead of buying a bike first. One regular member has since purchased his own bike.

What do you enjoy most about cycling?

I like the fact that I’m being active. I think you experience our city in a different way on a bike than if you were in a bus, car or on the tube. I like the freedom it gives and it’s an efficient way to get around town. I cycled more when I was living closer to central London, which is more cycle friendly these days.

What advice would you give to anyone new to cycling in terms of technique, equipment and building confidence?

I would do a course with Cycle Instructor. Go to a good and reputable cycling shop and get kitted out with a well fitted helmet, good lights, a good lock etc. Be super safe, sensible and make sure you keep hydrated. There are lots of helpful resources out there.

When you’re not cycling what do you do for fun?

I enjoy dancing, walks and cycles in the country, cinema, theatre, cultural events and hanging out with folk.

How can people join the cycling club?

The best way is to drop us an email today at events@thelakefoundation.com. Also stay in touch with The Lake Foundation on twitter and Facebook!

Hi there, my name is Samantha and I’m writing this blog about the exciting cycle journeys with the Lake Foundation.

 I joined the Lake Foundation cycling club after deciding to up my fitness levels and try out my new bike that I had brought. I found out about the club through my local leisure centre.  It had been years since I rode a bike and at first, I lacked motivation getting back onto a bike but finding a group of like-minded people inspired me

By riding with the Lake Foundation twice a month my confidence has boosted, It’s the best way to progress your cycling. You learn how to ride safely and efficiently in a group with trained instructors and it’s far easier to head out for a training ride knowing you’ll be with a group of mates rather than on your own. Cycling really helps you feel physically stronger, it is a great stress buster and I always feel refreshed and relaxed after a ride even if my legs ache a bit.

The best part is that when I first started, I barely could cycle very far but after a few months of cycling with the club, I was able to cycle 20-23 miles. Now I can cycle around 11-13 mph.  In May 16, My friend asked me to join her team to cycle London to Brighton 54 miles. I knew that it would be a big challenge for me but with all of the cycling with the group, I felt confident that I could achieve my goal.

I made it to Brighton in 8 hours. It was hard and gruelling work. At some points, I wanted to give up but I kept going! I’m still feeling the pain now. The first time you see Brighton in front you of is shortly after Ditchling Common it is an amazing sight. I used my GPS to track my journey as I went along and the steepest section was a 30.6% gradient. I prepared in advance for the Beacon by training in the gym alongside the cycling. I’d say that at least 80% of the people I saw on the incline had resorted to walking. Although it was hard work I just kept pushing on, and as I got closer to the top I was rewarded with the most amazing views. Then before I knew it the gradient reduced and I had conquered the Beacon! The best feeling ever! and knowing that it was downhill from there. I had an amazing day of cycling and I loved doing it as part of a team. I would definitely ride it again in the future.

I would most defiantly recommend taking up cycling and joining the Lake Foundation cycling club as it is an amazing way to get to places and when it’s a challenging ride it feels like a real good achievement. You’ll need a reasonable level of fitness but you definitely don’t need to be a super fit racer.  It is much more fun riding as a group and there’s sometimes a café stop on the journeys.

This month thousands of riders set out at too-early-o’clock on the legendary London to Brighton charity bike ride. Among them was The Lake Foundation cycle club member Sam.

Sam is a regular at our bi-monthly rides. Sam announced her goal to complete the London to Brighton ride on our WhatsApp group back in May:

“Guess what everyone I’m doing the London to Brighton [bike run]”.

In our cycle club fashion, the group began to send messages to cheer Sam on when she decided to keep us informed on WhatsApp about her training.

Training included regular on-road cycling and cycling in the gym. Her team, Cor Correya once rode to Biggin Hill through Sanstead and Warlingham over country lanes and hills. Sam messaged the WhatsApp group, “Only 19 days to the big event. Still time to join me if you want to.” Maybe next year!

As well as training Sam invested in a pump, a puncture repair kit and took her bike in for a maintenance check. This was a good way to avoid any mechanical mishaps on the day.

The big day came and Sam wrote to the group including hashtags #L2B and #HeartRiders, which we then tweeted in support of her. Sam kept up the conversation between her start at Clapham Common and arrival in Brighton. Members responded encouragingly:

“Keep going Sam. Keep up the pace and effort luv”

The Lake Foundation Cycling Club sprung forward this season with a cycle through South Norwood Country Club and Beckenham Palace Park.  Cycling Instructors Jo and Selena navigated the group along some surprising quiet Croydon back routes.

The level paths of South Norwood Country Park was a stark contrast to the hilly terrain of Beckenham Palace Park. Muscles got a good workout and riders were thankful for the snack and water breaks after climbs.

 The cycling group is made up of people at different cycling proficiency and fitness levels. It was good to see members practice tips they learnt on how to cycle up hills. By way of a reminder you can check watch the British Cycling Federation video on climbing technique.

Meanwhile we were pleased to learn that one of our regular riders booked a free one-to-one session with Cycle Instructor Selena before the session. “Doing the class made me more confident riding in the roads with traffic, especially coming up to Junctions”.

Cycle Instructor is a great resource for the community of Croydon and beyond. They provide one-to-one and group training sessions where you will learn practical skills and gain an understanding of how to cycle on today’s roads. To book a session go to the Cycling Instructor website, http://www.cyclinginstructor.com

Our next ride is on Saturday 28 May 2016. Email events@thelakefoundation.com to join.