GET CYCLING HOW AND IN EAST WHERE TO RIDE A PRACTICAL GUIDE GETTING FIT HAVING FUN! BUYING THE RIGHT BIKE CYCLING PLANNING SERVICES YOUR RIDES FAMILY CARING FOR CYCLING YOUR BIKE BIKE

RIDESIN

KILMARNOCK www.getcycling.org.uk ACTIVE TRAVEL HUB

he Kilmarnock Active Travel Hub is For other walking and cycling initiatives in Tsituated on Platform 1 of Kilmarnock Ayrshire check out our sister hub in Ayr – Train Station and is a partnership project The Ayr Active Travel Hub – covering South between East Ayrshire Council and Ayrshire and The Trinity Active Travel Hub Sustrans . The project is funded in Irvine covering North Ayrshire. by Transport Scotland via the Smarter Choices Smarter Places programme and aims to enable people in East Ayrshire to ACTIVE TRAVEL HUBS travel by foot, bike or public transport for more of their everyday journeys. Kilmarnock Station Community The Hub has a dedicated team of Active Village, Station Brae, Kilmarnock, Travel Officers and volunteers who are KA1 2AF on hand to deliver a range of cycling Email: [email protected] and walking activities as well as offering Facebook: @athkilmarnock advice on active and Twitter: @Travelhubkk sustainable travel. The Kilmarnock Active Ayr Active Travel Hub: Travel Hub work Tel: 07970 709925 with individuals, Email: [email protected] local workplaces Facebook: @athubayr and community organisations. The Trinity Active Travel Hub: Website: https://thetrinity.org.uk/ Email: [email protected] Facebook: @TrinityActiveTravelHub KILMARNOCK

02 GET CYCLING IN EAST AYRSHIRE The Kilmarnock Active Travel Workplace events and support Hub offer lots of free walking and Support and information to workplaces cycling initiatives to give you the on how they can encourage active and opportunity to start walking or sustainable travel for employees. They cycling for everyday short journeys. can offer support on how to set up a pool bike scheme, cycle-to-work scheme and advice on funding, training and active travel awards available to workplaces. The Hub run workplace walking challenges and can Led Rides/Led walks and can give further support by running Regular instructor-led walks and bike rides active travel events at the workplace. to increase fitness and confidence walking and cycling short distances. Our walks are friendly and welcoming, and a great Personal Travel Plans, way to get to know the local area. Maps and Bike Marking We offer personalised travel plans providing information on the safest Bike maintenance cycling and walking routes in the local Puncture repair and basic bike area. The Hub has maps, leaflets and maintenance classes so will make you information which is available to the feel confident about fixing your own bike public. The Hub officers have a wealth of problems when you are out on the road. knowledge on all things active travel. They They also offer a regular Dr Bike service can also security mark your bike to deter where you can get your bike safety theft and increase the chances of being checked and repaired for free. reunited with your bike if it is stolen.

Cycling Skills and Confidence E-bike taster sessions and 1-1 adult learn-to-ride sessions and small- short term bike loans group sessions to build up your cycling The Hub have a fleet of electric bikes which skills and confidence for riding on and are available for e-bike trials, instructor-led off roads. rides and short term loans to employees from certain local workplaces.

GET CYCLING IN EAST AYRSHIRE 03 REDISCOVER THE BIKE - IT’S YOUR PARTNER HAPPINESS COMES FOR LIFE WITH PEDALS ON

Cycling has been shown to Cycling allows you to travel up to 1 greatly reduce the chances of 5 four times faster than you can walk, several serious illnesses, for the same amount of energy including heart disease, asthma, diabetes and cancer Cycling regularly will make 6 you as fit as an average person 2 Cycling can help to keep our air ten years younger clean to breathe and reduces noise pollution in crowded places Cycling improves the development 7 of motor skills, coordination and 3 Cycling can lift your mood, put a balance and research shows smile on your face and improve that children who cycle regularly your general wellbeing concentrate better in class and achieve higher grades Cycling to work for 20 minutes 4 could burn the same amount of Cycling allows you to travel up to calories as a cappuccino, a bar of 8 1037km on the energy equivalent chocolate or a 175ml glass of wine of a single litre of petrol

04 GET CYCLING IN EAST AYRSHIRE BENEFITS, BARRIERS “It’s too dangerous” AND SOLUTIONS The British Medical Association has calculated that the health benefits of cycling outweigh FOR ACTIVE TRAVEL the road accident danger by a factor of 20 to 1. Speak to your local Active Travel Hub and arrange a personal travel plan. Hub Officers can help you plan a cycling journey avoiding the busiest roads.

“I’ve got too much to carry” Most bikes can easily be fitted with a pannier rack allowing heavy items to be carried in a waterproof pannier. This spreads the weight and doesn’t feel too heavy when you are cycling.

“It’s too far” 58% of car trips are under 5 miles and 25% are less than 2 miles. If your journey is further then you don’t have to cycle the whole way. Most journeys can be broken up by taking the train or driving some of the way. Bikes can easily be carried free of charge on most local trains without booking and bike racks can be fitted to your car. Active Travel has all the benefits of taking part in daily exercise plus much more! “I need to drop the kids off at school” Cycling your kids to school is a great way to By choosing to walk or cycle for your short spend time with your children, get some fresh air and build daily exercise into your own and journeys instead of using the car you will be your child’s life. meeting your recommended 150 minutes of moderate intensity activity a week. This will “I can’t arrive looking hot and sweaty” reduce your risk of major illnesses, such as Have you thought about investing in an electric heart disease, stroke, type 2 diabetes and bike? You can choose which setting you have it cancer by up to 50%. Research has also on so you can work as hard or little as you like shown that daily exercise and fresh air can and don’t have to turn up to work looking hot and sweaty. reduce stress, reduce the risk of depression by 30% and improve mental health. “I’ll get soaked if it rains” Active Travel also has benefits to your It doesn’t rain heavily that often! In many parts of the UK only fourteen or so days in the year, pocket and the environment. Road transport and no-one says you have to ride your bike is responsible for around a every day. Choose days when it is forecast to be fifth (21%) of the UK’s total dry and always carry emergency waterproofs. greenhouse gas emissions. By choosing active travel “There’s nowhere safe to leave my bike” for short journeys you are 21% Speak to your workplace about providing safe choosing a cheap way cycling parking. Workplaces can apply for funding to get cycling parking and should be to travel whilst reducing supporting staff to actively travel to work by greenhouse emissions and providing free cycling facilities. Contact your working towards creating a CO2 local Active Travel Hub for support with this. healthy and happier world.

GET CYCLING IN EAST AYRSHIRE 05 40 to 50s: Hopefully cycling is now an CYCLING intrinsic part of your day-to- day life but if it is not then it is never too late to learn. THROUGH The Active Travel Hub offer free 1-1 adult learn-to-cycle THE AGES sessions so get in touch. Regular cycling is part of a healthy lifestyle, keeps Your bikes and down your blood pressure your cycling styles and has positive effects to UNDER 10s: your mental health. can change with time. Cycling should be the birthright of every child! Riding a bike is a great way for your little one to have fun, get fresh air and keep active. Teaching your child to ride a balance bike is the best way to set them up to learn how to cycle a pedal bike when they are older. The Active Travel Hub offer short term balance bike loans and run a ‘try a balance bike’ event at Kay Park Play Day each year. Did you know that there is a free cycle training track for 20 to 30s: children at Kay Park? Cycling to university or work, bringing home the shopping, getting out in the countryside with young kids or maybe joining a local bike club. There are many different bikes and adaptations to meet your needs such as bike baby seats, pannier racks and electric bikes.

60s + If you have been cycling all your life then your health levels are likely comparable with someone ten years UNDER 20s: younger. If you are new to Cycling is a free form of cycling then you can start to transport to get you to where enjoy the physical, mental you want to go at any time and social benefits cycling of the day. You will no longer can bring. It is never too late need to rely on buses or lifts to start especially now that from your parents. Plus you will there are many adapted and be saving money and getting electric bikes to keep people exercise at the same time. pedalling for longer.

06 GET CYCLING IN EAST AYRSHIRE A BIKE ©Jonathon Bewley THAT FEELS RIGHT

Riding a bike that is the correct size and fit for you can be the difference between enjoying cycling and not...

If your seat is too low then you might be who have a bike and ask them about their working a lot harder than you need to experience, speak to your friendly local bike meaning you won’t be able to cycle for long shop or ask the Active Travel Hub for more before getting tired and miserable. On the information. It is always important to test out other hand, if your saddle is too high then your bike or a similar one before buying it – you might not be able to touch the ground, most bike shops will let you have a spin in making you feel a bit anxious and unsafe. the car park so don’t be afraid to ask – there are no ‘silly’ questions. The length between your saddle and handlebars is known as your reach and this is also important. On average women have shorter torsos than men meaning the length of the reach must be shorter.

There are various bike styles available to suit your needs. The position of the handlebars can change from an upright position, for cycling and looking around, to a drop position for racing and going faster – and anywhere in between. On the next The frame also differs from lower ‘step few pages we will through’ frames which allow getting on discuss some of the and off your bike easy. Some frames have common types of a low ‘step-over’ and others need you to bikes… swing your leg over.

Different people like different bikes and it is worth doing a bit of research before buying a bike. Speak to other people you know

GET CYCLING IN EAST AYRSHIRE 07 1 IT’S A MATCH! You might find the perfect bike for all your daily needs, but a good, well-chosen one might also open up exciting possibilities you never thought of. For example, you might DUTCH STYLE/ TOWN BIKE think about riding to work or to the shops, but it would be great if the same bike can These bikes are good if you want a simple, be comfy on bumpy cycle paths and then robust bike to travel short distances. They maybe on day trips round your local country have a sit up relaxed riding position and often lanes. Ask yourself what you mainly want to come with all accessories on them including use your bike for, but also think about the all the new experiences cycling can bring dynamo lights and sometimes a basket. They you - and no-one will stop you adding a look pretty but are relatively heavy and not more specialised cycle or two once the suitable in hilly areas as they do not have bug has bitten! many gears.

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MOUNTAIN BIKE ROAD BIKE

Mountain bikes are perfect for tackling These are best if you mainly ride on roads or off-road, muddy and rough surfaces. Most smooth surfaces and want to use your bike mountain bikes have a relaxed upright riding for faster, longer distances. They have drop position along with fat grippy wheels and handlebars, very light frames and skinny suspension which mean you feel very safe wheels – all allowing you to travel longer on all surfaces and don’t feel the bumps as distances quicker and with ease. They are much. However because of this they can great if you are a competent cyclist and want be heavy and cycling on roads and smooth to improve fitness and do longer rides. cycle paths can be more tiring. Riding long distances on a mountain bike can be exhausting so this option is only best if most of your cycling is off-road.

08 GET CYCLING IN EAST AYRSHIRE 4 5

HYBRID TOURING BIKE

These are a great all-rounder and perfect A touring bike can be used for anything if you are looking for a bike to do short from a short commute to a cross-country commutes and some casual leisure riding. cycling tour. Touring bikes are designed to They are a cross between a mountain bike carry heavy loads and have a light frame with and a road bike – combining a semi-upright, durable wheels. They are useful on mixed comfortable riding position with a fairly light terrain have a relaxed riding position. They frame. Most hybrid bikes allow you to add are fitted with a rear bike rack and have accessories such as bike racks so you can options for further panniers to be added at carry panniers. There are lots of different the front. If you are hoping that one day you hybrid bikes to choose from and prices vary will use your bike for long day trips or multi- greatly depending on the quality you want. day tours then this type of bike is a good investment.

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GRAVEL/CYCLOCROSS FOLDING BIKE

Both of these types are similar to touring These are brilliant if you are short on storage bikes but have fatter, more grippy wheels space at home or want to transport your bike meaning they can be used on more muddy, easily in a car boot, on a train or on a bus. rough surfaces. They have light frames, drop They are ideal for short distances and multi- handlebars and are perfect for adventures, modal trips/commutes. They are heavier and cyclo-cross racing and bike-packing. slower than a full sized bike and therefore not ideal for longer distances.

GET CYCLING IN EAST AYRSHIRE 09 MORE POWER TO YOU

ELECTRIC BIKES

Electric bikes (E-bikes) have a powered As we move towards a healthier and greener motor that is activated and offers assistance future the Government are encouraging us as you pedal. E-Bikes are becoming more and to cycle or walk for short journeys. Transport more popular and are being used by a variety Scotland feel E-Bikes are a great way to of people to improve their cycling experience. encourage more people to do this and as a As E-bikes become more popular the range result they are offering electric bike loans, of bikes available is increasing and at the trials and grants. same time becoming more affordable. Find out more: An E-bike might be the perfect https://energysavingtrust.org. choice for you if: uk/scotland/grants-loans/ebike-loan

The Active Travel Hub have a fleet of electric • You want to cover longer distances bikes which are offered on a short-term loan • You want to get somewhere faster basis to staff at some local workplaces, can be used by individuals while attending hub-led • You are worried about fitness and want rides or by arranging a 1-1 trial in the local park. to slowly build this up If you have not tried one before then don’t • You live in very hilly areas hesitate to contact the Active Travel Hub to see what is meant by the “E-Bike smile”! • You don’t want to arrive at work sweaty

• You have health conditions and “The e-bike has made cycling a real need some assistance (there are possibility for most journeys allowing also electric adapted cycles) me to increase my physical activity and active travel and reduce my car • You need to carry children on your journeys at the same time. Thank you bike or in a trailer for the loan and I look forward to a wheelie good time in the future with • You want to transport heavy my very own e-bike.” goods (E Cargo bikes) Wendy Mitchell

10 GET CYCLING IN EAST AYRSHIRE Bikes are independent mobility, and give you the world.

All ABILITY CYCLES: ALL ABILITY

All Ability Cycles offer children Cycling can offer unique pleasure and adults who have a physical or learning disability or have to people with disabilities impaired balance the chance to fully participate in the fun For some it’s a means to and side-by-side ‘companion’ and freedom of cycling. independent mobility; for others cycles. The choice is growing it’s just the joy of physical all the time. Inclusive bikes, handcycles movement, with wind in the and RaceRunners are available hair. There are cycles for every for hire. purpose: tricycles for all ages, For information on hand-cranked cycles, rear- all disability cycles visit: steering tandems, tandems with www.getcycling.org.uk The All Ability Cycles are wheelchairs on the side or front, available to hire for individual and group bookings as well as events. Booking is essential as bikes are limited. Cycles are booked for 30mins or one hour. Sessions are bookable by contacting Ayrshire Athletics Arena:

Ayrshire Athletics Arena Queens Drive Kilmarnock T: 01563 555226/555227 E: [email protected]

FIND OUT MORE

GET CYCLING IN EAST AYRSHIRE 11 Cycling en famille is possible with children of all ages, and there are lots of practical options to make it easy.

Bikes are sociable: Stop any time for a chat with friends

2 FAMILY CYCLING

1. YOUNGER CHILDREN 2. CHILDREN’S BIKES

BALANCE BIKES are getting There is a big range of children’s Try to buy a bike that is light more and more popular and bikes but buying a bike that is and easy to maintain and are a brilliant way to teach your enjoyable and comfortable to remember there are lots of children to balance and steer a ride is the most important thing good quality second hand bike bike so when they are old enough to start your child’s cycling available (Keep an eye out for to move onto pedals they can journey. Avoid buying a bike second hand Frog or Isla bikes!). easily and stress free. Check out that a child will grow into as short term balance bike loans it is important they can cycle from the Active Travel Hub! it safely and reach the floor 2 with their feet if they need to. 1 Instead buy a bike that can easily be adjusted as your child grows- saddle height and handlebars can be adjusted on some children’s bikes.

©Sam Fullerton

12 GET CYCLING IN EAST AYRSHIRE 3. TANDEMS 4. CHILD SEATS 5. TRAILER BIKES

On a tandem or trailer-bike There are many front and rear- From the age of about four children experience the mounted childseats to choose children can start to pedal, but exhilaration of combined from, and they vary enormously not very far. They can still fit power. Childback tandems are in quality and age-suitability. in childseats or trailers, but are made with a much smaller rear The seat back and sides must getting too heavy. This is where frame size so as to suit a child. support the child’s head and trailer bikes come in. Your child Tandems can also take a child- a decent five-point harness is pedals on a device attached to seat and tow trailers. They are also vital. Take the bike and your bike, until he or she can go an excellent investment, and child with you when you buy it alone. Trailer bikes come in resale values remain high. your childseat to make sure it’s various designs. A well designed If there are two of you suitable. (A bike with a step trailer bike should have plenty transporting the children you through frame might be easier of adjustment both in saddle can mix and match your cycles for you both when your child height and handlebar position and trailers: two trailer bikes, is on board). If you have two to give you several years of use. tandem plus childseat plus trailer small children, consider having With trailer bikes you get what bike, etc. There are all kinds of two childseats behind you on a you pay for. Cheaper ones are tandems for all purposes. small-wheeled tricycle. heavier, less reliable, and have more flop at the connection point.

3 4 5

©Dave Roberts

6. CHILD TRAILERS 6 Quality varies. The worst ones do their jobs but have heavy steel frames and the fabric does not last long. The best ones have alloy frames, quality fabric, and lots of extras. Normal advice is to use them only when your child can support his/her own head. With a little ingenuity however, the combination of a child trailer and a baby’s car seat can have you all cycling long before then. Trailers vary in size and carrying capacity. Most will accommodate two children up to about five years of age (or a combined weight of around 40kg) and will have space for luggage, nappy changing stuff, food, toys, etc. Most will quickly pack flat for storage and for getting through the front door. Other than extra drag, trailers have negligible effect on the handling of the ©Robert Ashby lead bike, and stay upright if your bike falls over.

GET CYCLING IN EAST AYRSHIRE 13 Did you know the RIDING Active Travel Hub offer short term electric bike loans to employees TO WORK from NHS Ayrshire and Arran, East Ayrshire Ride to work, or even part-way to work, Council and DWP and you’ll arrive feeling happy, awake and Kilmarnock? ready for anything. Those endorphins kick in, and the ride often acts as a welcome barrier between home life and work. On top of all that you can often get there faster and more punctually than you can in a car, and have no parking problems! ROUTE PLANNING

hatever your previous wellbeing and improved muscle People who cycle travel Wmode of transport, tone are all part of the package. differently to cars (and buses and there will be a short period of You’re bound to make a few trains). We can use more direct adjustment as you adapt to life errors in the first few months: routes, dedicated cycle paths with a bike. For your body it’s under or over-dressing for where available and, if we need all good news: no matter how the conditions, forgetting to to, simply get off and push. Our hard it seems at first, it gets pack your lights, putting your route planning should reflect easier. Most people become helmet on back to front. this difference. Good route aware after about three weeks Don’t panic. In no time at all planning will incorporate parks of regular cycling that they it’ll all become second nature. and riverside paths into your feel noticeably fitter. Your Instead of puffing and panting journeys. Quiet leafy residential cardiovascular system will have up the slightest inclines you’ll roads often run parallel to busy adapted. You will probably zoom up them in the perfect roads. Staff at the Active Travel sleep better and be more gear, with no sweat. Hub can help you plan the best mentally alert during the day. You’ll have become a cyclist. route to work avoiding busy The enhanced sense of roads and they will even cycle the route with you if you want extra support on your first go! ON-ROAD CYCLE CONFIDENCE https://www.cyclestreets.net/

Even if you are a competent cyclist it’s still normal to feel If your workplace is registered with the a bit nervous cycling on the Cycle to Work scheme then you can buy roads and in traffic. Improve a bike from your employer and pay back your on-road cycling skills monthly out of your salary - tax free! with 1-1 or group cycling For more information see: skills sessions at the Active https://www.sustrans.org.uk/our-blog/get-active/2019/everyday- Travel Hub or contact Cycling walking-and-cycling/the-cycle-to-work-scheme-explained/ Scotland for one day courses in essential cycling skills.

14 GET CYCLING IN EAST AYRSHIRE SCOOTER TUTOR

Scooter training is delivered to Early Childhood Centres and Primary 1 pupils. We have ten scooters for children and two for adults. We also have helmets, knee pads and elbow pads which schools can borrow for up to two weeks. CYCLING IN School staff are trained by SCHOOLS the Roads Safety Team. CYCLE TRAINING East Ayrshire schools cycle BALANCE BIKE training is delivered to pupils by the end of Primary 6 using ICycle training. Children learn basic manoeuvres: TRAINING starting, stopping, left and right turn, overtaking and emergency Balance bike training stops. Training takes place on and is delivered to off road, reinforced with online Early Childhood resources which include: cycling Centres through the workbooks, assessment activities Balanceability scheme. and games. Training lasts 6-8 weeks. We have balance bikes, At the end of the training after which helmets and an activity children sit a practical cycling test kit available for loan. and a written Highway Code test. It is hoped in the near future to work with Cycling Scotland to pilot Bikeability cycle training in several schools within East Ayrshire. Bikeability is similar to ICycle but involves continuous assessment of children’s skills. Schools in East Ayrshire need volunteers to deliver cycle training. If you enjoy working with children, like cycling, have some spare time and would like to help email [email protected] You will receive full training and support to help you deliver cycle training to our pupils.

GET CYCLING IN EAST AYRSHIRE 15 TRAFFIC HOW SIGNS & SAFE IS IT? MARKINGS Even though we don’t yet have from 13:1 to 415:1 (depending on huge networks of segregated the factors considered). If you Kilmarnock 5 cyclepaths, as in Holland, cycle regularly you can expect 2 statistics for cycling safety are to be as fit as someone ten years not what you might expect. In younger, with an average of two Signs to guide you at junctions or Britain there is a fatal cycling and a half years additional life along a cycle route accident for every 31 million expectancy: a figure which takes miles cycled. This equates to into account the relatively small over 21,000 years for someone number of fatalities each year. cycling an average of four miles There is much you can do to each seven days a week. Route for cyclists only. raise your confidence and skills ALL other vehicles are Start of cycle It is much safer to cycle than not level. A good start is to contact prohibited, including and bus lane. mopeds. to cycle! Research suggests that one of East Ayrshire’s Active the health benefits of cycling far Travel Hubs (see pages 2 and 3). outweigh the risks by anything Happy cycling!

HERE’S HOW TO REDUCE THE CHANCES OF AN ACCIDENT: End of cycle path. White cycle symbols (Return to road, painted on the road it is illegal to ride or track to help Keep your bike in good Don’t cower in the gutter. on a footway). identify the route. order: many cycle accidents Keep a metre’s space free have nothing to do with to your left in case you need other traffic. to move into it, or if a car-door opens suddenly. Know your bike well, so Unsegregated Segregated cycle that you ride intuitively. At advanced stop lines wait cycle and and pedestrian route in a central position, even if pedestrian route. (please keep to the Know your Highway Code: turning left. correct side). it applies to cyclists. Hold your lane for periods if Contra-flow cycle lane (one way street). If possible, position yourself it’s safer for you, but don’t to be visible to other road- cause frustration behind you. Sign used on the National users, especially at junctions Cycle Route Network and roundabouts. Use your eyes and ears to be (number will vary). aware of what’s happening. Be aware and think ahead in traffic. Learn to look behind with confidence, or use a mirror. Wear bright clothing Signal and move out smoothly incorporating reflective to pass parked cars and buses. No cycling material. (walking permitted). Watch out for pedestrians Move smoothly and stepping out: they can’t predictably. Speed and hear your engine! acceleration can give extra safety; so a good quality Wear a helmet for protection bike helps. against low-impact collisions No motor vehicles and don’t expect it to do much (cycling is Keep your brakes well more than that. permitted). adjusted; you need them Advanced stop lines are designed to improve a lot in traffic. Be assertive, and proud to be safety and convenience for cyclists. At the pedalling, but also polite. front of the queue cyclists can be seen, Shout ‘Room!’ if a driver reducing the chance of a confict as vehicles comes too close. It’s fast turn. Cyclists must stay behind the front stop and effective. line and must proceed when the lights are green. Motorists must stay behind the first stop line and not obstruct the forward area.

16 GET CYCLING IN EAST AYRSHIRE ALL EXTRAS... THE GEAR GLOVES Especially if you are cycling in winter. Reflective ones are NO IDEA! a good idea. MUDGUARDS ESSENTIAL BIKE ACCESSORIES FOR BEGINNERS if these don’t already come with the bike. Essential for wet days to prevent clothes Don’t feel overwhelmed by all of the getting splashed at the front cycling accessories that you read about. and back. Mudguards are It is possible to spend lots of money not just for bikes going on but you do not need to! There are a muddy trails. few essentials that you do need before you start riding your bike regularly and these can be bought at a reasonable price from a variety of different shops.

HELMET

A good quality helmet that is comfortable and you are happy to wear could save your life and is therefore an essential purchase.

LOCK

See next page for more details on how to safely lock your bike.

WATERPROOFS BASIC BIKE TOOLS LIGHTS

This is Scotland. A good Including a Multi-tool, Pump Modern LED lights are great waterproof jacket and trousers (hand pump for carrying with if you plan to be riding in will set you up for a you and a track pump to keep the dark. year-round cycling at home are both advisable), experience. tyre levers, spare inner tube You might even (make sure you know how to RUCKSACK start to enjoy check which inner tube you cycling in the need for your own bike or pannier for carrying rain! https://guides.wiggle.co.uk/ belongings whilst cycling inner-tube-buying-guide), puncture patches and an adjustable spanner.

GET CYCLING IN EAST AYRSHIRE 17 1 2 3 SECURING Cable secured Cable secured Locking to Seat through D-Lock Skewers and around and around replaces Bike Frame Wheel Quick YOUR BIKE for added Releases security for added security

hoose a lock to match Some cyclists lock their bikes, then 4 the quality of your bike. remove their quick-release saddle D-Lock secured to Rack and A bike you love requires and seat pin for safe keeping, and C around Bike Frame through a top range, hardened D-lock or even their front wheel. Rear Triangle and Wheel Rim high quality padlock and chain. Cheap and inexpensive D locks There are simple ways of minimising the may look similar, but there’s a risk of theft. It comes down to having a good lock, using it effectively, choosing big difference in security. A £40 the right location to leave your bike and banger bike should be reasonably registering your bike. safe with a cheaper cable lock. ‘Sold Secure’ locks are Where you lock your bike is categorised into Bronze, Silver critical. Best are Sheffield cycle and Gold ratings to offer at least stands, now often seen in urban 1, 3 and 5 minutes of resistance areas placed in small groups. to thieves. Further details at Otherwise lock your bike to secure www.soldsecure.com. railings or a post. Avoid drainpipes, Many bikes are secured with only which are easily shattered. THE BIKEREGISTER a combination lock or a flimsy Never hide your bike down a dark padlock and chain. D-locks costing alley - it gives the thief an ideal less than £20 are a little more opportunity to work unnoticed. A effective, but a quality D-lock is well-lit, open space means thieves a good deterrent, especially in are far more conspicuous if they busy cycle parking areas. It can try to steal a bike. be cracked, with time and special Garden sheds are vunerable but equipment, but Crime Prevention you can fit purpose-made anchor Officers report that if every cyclist points in your shed, or by your Using BikeRegister is a used a high quality D-Lock, cycle front door for short term parking good way to deter thieves theft could be reduced by up to or use ring-ended Rawlbolts from stealing your bike and 90 per cent. from your local hardware store. increases the chances of being Always lock your bike to an These are not hardened but when re-united with your bike if it immovable object, and don’t positioned carefully are very hard is stolen. Contact the Active just lock the front wheel, or the for thieves to attack. Ask your Travel Hub to get your bike rest of your bike may go. Many employer for a secure cycle shed, registered for free or visit cyclists carry a light additional lock fitted with well-designed cycle https://www.bikeregister. to fasten the front wheel to an racks and closed circuit TV, to com/ for more information. already secured frame, and long which only registered cyclists can cable locks will go round frame, gain access by swipe card or LOCK IT OR LOSE IT! wheels, and immovable object. combination lock.

18 GET CYCLING IN EAST AYRSHIRE LOCAL BIKE SHOPS

CYCLE STATION FAST RIDER CYCLES

Bike workshop, second hand bike shop and bike hire Fastrider Cycles are a Trek Bike and Bosch eBike available. Based in , East Ayrshire Service Centre in . They are Trek Web: https://www.cyclestation.org.uk/ specialists and hold stock of the latest Road, Mountain Bike and Cyclocross models in the T: 07543782541 Trek range. E: [email protected] Web: http://www.fastrider.co.uk/ T: 07905 781072 E: [email protected]

SPROCKETS CYCLES KILLIE CAN CYCLE Independent bike shop selling a wide range of new bikes and specialising in electric bikes A charity based in Shortlees, Kilmarnock selling Web: https://www.sprocketscycles.com/ second hand bikes and accessories T: 01563 526800 Web: https://killiecancycle.webs.com/ E: [email protected] T: 01563 258332 E: [email protected]

HALFORDS

Selling a range of new bikes. Situated in Glencairn Retail Park, Kilmarnock T: 01563 573835

GET CYCLING IN EAST AYRSHIRE 19 GIVE YOUR BIKE A HEALTH CHECK

Check there’s Nuts and bolts can plenty of rubber work loose, especially on the brake on new bikes. blocks and that they are lined up with the rim. Check for loose or missing spokes.

If the gears don’t change smoothly it could be a bike shop job.

Chain Wear Indicators let you know when a chain is worn out. Your local bike shop has one and they’ll let you borrow it for free. Replace the chain before it gets so bad it wrecks the sprockets and chainrings!

Lubing your chain is one of the kindest things you can do to your bike. Bicycle chain lube is cheap and a small bottle lasts for ages. Wipe the chain with a rag then apply lube evenly and sparingly - spin the cranks backwards a few times to get the lube inside the chain and then wipe, wipe, wipe, wipe until the chain comes clean. It’s simple to do and prevents expensive repair bills!

20 GET CYCLING IN EAST AYRSHIRE REGULAR CHECKING IS IMPORTANT TO YOUR RIDING COMFORT AS WELL AS YOUR SAFETY. LUCKILY, ALMOST EVERYTHING ON A BIKE IS TOTALLY VISIBLE AND ACCESSIBLE. IF IN DOUBT, TAKE IT TO A BIKE SHOP.

If you can pull the brake levers all the way to the handlebars your brakes need adjusting. “ You are one ride away from a good mood.” Sarah Bentley, British cyclist Pull the brake lever a little and check the cable hidden underneath. Cables commonly fray at this point. Squirt some oil down the cable.

Stand at right angles to the front forks and check they have not been bent back in an accident. If in doubt, visit a bike shop.

Spin the wheels. If the wheel wobbles from side to side as it passes through the brake blocks it needs truing.

Check tyres are in good order and well inflated. If the tyres are too soft more likely to get punctures. However, too firm, you’re likely to feel all the bumps! Mountain bike tyres may Grab both pedals and rock at right look grippy but they angles to the bike. If there is any soak up your energy on movement your cranks or bottom roads. Slick road tyres bracket need attention. go faster. Consult your bike shop.

GET CYCLING IN EAST AYRSHIRE 21 BUYING A Think about what you want from a used bike, and how much work USED Buy cheap and you you are prepared to put into it. It can be very buy twice. Go for a quality satisfying to get a used bike if you can. bargain and work BIKE on it. WHAT TO LOOK FOR...

GENERAL CONDITION PEDALS:PEDALS HANDLEBARS:HANDLEBARS

Is it rusty? Taking the chain at the Do they spin smoothly? Do they Are they bent? Rusty? Is frontmost point of the chainring rattle loose on their spindles? everything attached to them (the big ring by the pedals). Can You may feel a rolling sensation firmly? Look at the stem – can you the chain be pulled nearly clear of in the ankles, caused by bent see the minimum insert mark? No? the teeth? Yes? - worn chain. If the pedal spindles or bent cranks. – Good. Stand in front of the bike chain has rusted badly it may have Riding with misaligned pedals can with your feet gripping the wheel. worn the sprockets down, too. damage ankles and knees (which Try to turn the bars. Do they move Expensive to replace. are really expensive to repair...). easily? – Bad. Lots of resistance? – Good. Seized? – bad, and possibly HEADSET FRAME & FORKS rusted solid.

This is where the forks & bars Are there dents, creases or RACKS, MUDGUARDS ETC. swivel in the frame. Do the forks wrinkles in the paint, pointing to revolve smoothly? When the front crash damage? Inspect from the Check everything is bolted on brake is applied, can the bike be front, squatting to get down to firmly. Distorted or cracked plastic rocked forward and backward, the same level as the bike. Look mudguards should be replaced because the fork is rocking within to see if the frame twists between for safety. Racks attaching at four- the frame? head tube and seat tube. Are the points are far sturdier than those forks symmetrical, and not bent attached at three points. If lights CHAINWHEEL & SPROCKETS backward from a crash? Be very are fitted, check that they work. careful here, and if in doubt reject If teeth have a sharks-fin the bike. appearance the whole drivetrain AFTERCARE will be much too worn, so reject. TOOLKIT

A worn chain, if left too long, will Budget to spend a bit more once devour all the other components Modern bikes use metric nuts and you’ve got the bike, replacing it comes into contact with. Chains bolts and plenty of Allen keys for the safety-critical parts that are are ‘consumables’, so replace fixings and adjustments. An Allen subject to wear. Change rusty, when they become too worn. key ‘nest’ (with 2, 3, 4, 5, 6mm sticky or frayed brake cables. keys) should be in every cyclist’s Basic replacement cables are fine BOTTOM BRACKET backpack. Purchase quality tools – run a little oil over them before individually as you need them and installing. Make sure you get the This is the bearing in the frame you’ll eventually have a complete right cable type. Cable outers between the pedals. Grip the kit which suits your bike and your need replacing if they are kinked cranks and try to rock the axle up skill level. Most maintenance and or excessively rusty. Replace worn and down and side to side. Play repair tasks are much easier to do brake blocks. Keep your chain and a clicking noise? – bearing than you might imagine. well oiled. Some modern ‘dry’ needs adjustment or replacement. lubricants don’t attract dirt, but Check that the cranks rotate they are more expensive and not smoothly. as waterproof.

22 GET CYCLING IN EAST AYRSHIRE CYCLING EVENTS IN AYRSHIRE AYRSHIRE WOMEN’S AYRSHIRE CYCLING AYRSHIRE CYCLING FESTIVAL FESTIVAL ALPS

Annual Festival to celebrate Annual Ayrshire cycling festival The south Carrick hills are women who cycle or would like organised by local cycling club famously known as the to start cycling in Ayrshire. This Cycle Ayrshire. The festival is also ‘Ayrshire Alps’ and home to is a free Festival which Includes free and includes various length beautiful scenery and excellent activities such as led rides, rides, Dr Bike and is suitable road cycling. Record your route puncture repair, Dr Bike and for anyone to attend and enjoy and times and take part in the inspirational speakers plus much (Summer). online community challenge. more (Spring/Summer). https://www.cycle http://www. More information at ayrshire.co.uk/ ayrshirealps.org/ https://ayrshirewomens cyclefestival.org/

TOUR OF AYRSHIRE Held each year and run by SPORTIVE British Cycling this is a 100mile road cycling sportive. https://www.britishcycling.org. uk/events/

GET CYCLING IN EAST AYRSHIRE 23 CYCLING ROUTES IN EAST

AYRSHIRE 5 2 East Ayrshire is an amazing place to cycle and has ARRAN 1 4 a variety of routes including including quiet country Irvine 6 lanes, off-road mountain biking at Craufurdland Troon Estate and Loch Doon and brilliant traffic free KILMARNOCK cycling paths through parks and towns. Prestwick AYR 1 Route: NATIONAL CYCLE NETWORK ROUTE 73 Turnberry Girvan

Kilmarnock to Irvine following the 3 National Cycle Network 73. Distance: 7 Miles one way/14 miles return Galloway Start/End: Shanks Pony Forest Great Western Road Route: All off road on shared 3 cycle path GALLOWAY FOREST Terrain: Smoothed tarmac cycle path - suitable for all bikes The Galloway Forest Park extends to 2 in the southern edge of East Ayrshire. Cycling has become a well-established pastime in the park due to DEAN CASTLE PARK its abundance of rural country lanes and nearly 300 miles of forest road. Cycling is the ideal way, in this safe environment, to enjoy the breathtaking scenery Shared cycle paths around Dean Castle Country Park. of the area. The Loch Doon area of the Park has a Can follow signs to link with NCN73 or cycle café, toilets, camping and caravanning and a fantastic on country roads to Craufurdland estate. opportunity to watch Ospreys. You’ll find lots to do in Distance: 1 ½ miles in the park the area to enhance any cycling trip. Star/End: Dean Castle Visitor Centre www.gallowayforestpark.com Route: Off road in the parks and on road if Distance: Many routes and distances linking to NCN73/Craufurdland Star/End: Dalmellington Terrain: Smooth tarmac cycle paths, Route: Off roads on mountain bike trails muddy trails, gravel paths. Hybrid or and cycle paths mountain bikes most suitable Terrain: Muddy trails and forest paths – hybrid or mountain bike most suitable

24 GET CYCLING IN EAST AYRSHIRE 4 6 CHRIS HOY CYCLE PATH KILMARNOCK’S PARKS KAY PARK AND HOWARD PARK

The Chris Hoy Cycle Way follows the route of a disused railway line between Hurlford and Enjoy cycling around the local parks with Galston. This is a short, off road cycle path which the whole family or make use of Kay Park’s can be connected to quiet lanes and roads Cycle Track facility. between Galston and Kilmarnock to provide an excellent day out exploring The Irvine Valley. Distance: Approx 1 mile Distance: 12.3 miles Star/End: Kay Park or Howard Park Entrance Star/End: Dean Castle Country Park Route: Off road. Shared paths Route: Mainly off road, short on road Terrain: Smooth Tarmac paths – section Suitable for all bikes Terrain: Roads and tarmac cycle path – 7 Suitable for all bikes QUIET COUNTRY ROADS 5 WHITELEE WINDFARM Enjoy the quiet country roads around East Ayrshire that link small towns and villages. There are many routes to enjoy whatever distance or difficulty you are looking for! Distance: As far as you would like – Contact the Active Travel Hub for some lots of route options suggestions to suit your ability. Star/End: Whitelee Windfarm Visitor Centre Route: Off road or gravel trails Terrain: Gravel Paths – Mostly suited to “The best rides are the mountain or hybrid bike with ones where you bite off suspension. much more than you can chew, and live through it.”

Doug Bradbury, MTB pioneer BikeRadar / Immediate Media

GET CYCLING IN EAST AYRSHIRE 25 CYCLING CLUBS IN EAST AYRSHIRE

CYCLE AYRSHIRE COTTAGE CYCLING CLUB

Cycle Ayrshire organise led rides throughout Based in Stewarton. The cycling club set off from the Ayrshire and beyond. They have a fantastic bunch Cottage every Monday morning at 9.30am. Come of ride leaders who design routes ranging from 15 along and join in some relaxed cycling. Coffee and to 45 miles using quiet back roads and cycle paths. tea to follow! They also know where to find the best cafés for a mid-ride refreshment and chat. Their rides and https://johnknox.org.uk/cycling activities normally run throughout the year unless High Street, Stewarton, Ayrshire, KA3 5BZ the weather is extremely bad. 01560 484560 http://ww.cycleayrshire.co.uk [email protected]

WALKERS CYCLING CLUB

GLEN AFTON MOUNTAIN BIKE CLUB For road, mountain bike, cyclocross and leisure cyclists in Ayrshire. Based in Cumnock. https://walkerscyclingclub.com/ https://www.facebook.com/Glen-Afton- Mountain-Bike-Club-213741452006068 WALLACE HILL CYCLING CLUB

DUNLOP CYCLE CLUB Founded in 1928, Wallacehill CC is based in Kilmarnock and has a mix of competitive and Rides are 20 miles at a sociable pace, around leisure cyclists. 14mph average. All welcome. https://www.britishcycling.org.uk/club/ profile/3114/wallacehill_cc http://www.fastrider.co.uk/dunlop-cycle-club/ https://twitter.com/dunlopcycleclub LOUDOUN ROAD CLUB https://www.facebook.com/groups/dunlopcc/

Loudoun Road Club / Loudoun Academy Cycling Club – Galston. Loudoun RC caters for all age SPORTS COMMUNITY groups. It is a social, friendly club, with no great CYCLING GROUP pressure on anyone and is free to all members who want to wear the jersey. https://www.britishcycling.org.uk/club https://www.cyclinguk.org/local-groups/ /profile/1167/loudoun-rc sports-darvel-community-cycling-club https://www.facebook.com/ groups/1776856765920975/

26 GET CYCLING IN EAST AYRSHIRE Yipworld has many different services within the organisation, in addition to our core youth work. We provide employment support to people looking THE for positive destinations in further education or employment for age 16 years plus. We also provide support to people living in isolation or with low level BIKE mental health issues referred by NHS professionals. We also work in partnership with East Ayrshire Council of Voluntary Organisation’s ‘Connect Call’ HOOSE initiative. Our aspirations are to synergise the cycling and Yipworld, based in Cumnock, East Ayrshire received walking initiative to improve the mental health, funding from the Smarter Choices, Smarter Places general health and wellbeing of people throughout Programme administered by Paths for All, to all services with walking and cycling central to introduce a social enterprise initiative focused on these aims. walking and cycling. This includes bike maintenance, bike sales, led cycle rides and delivery of positive mental health initiatives including walk and talk. FOR FURTHER INFORMATION CONTACT The Coalfields Regeneration Trust provided funding to cover costs of staff for led cycle rides and East Ayrshire Vibrant Communities provide core funding The Bike Hoose / yipworld for youth work which is essential to the positive 19 Barrhill Road delivery of this initiative. Cumnock At the Cyclestation, based in Newmilns, staff share East Ayrshire their skills and knowledge. This has been invaluable KA18 1PG to yipworld assisting with coaching and practical opportunities as part of staff training. Tel: 01290 422364 Staff members are qualified industry standard www.yipworld.org Velotech bike mechanics and many members of staff hold a ‘ride leader’ qualification. The Bike Hoose also Tel: 01290 422364 offer loan bikes to families and individuals, and offer https://www.facebook.com/yipworld/ electric bikes to the community, funded by Energy Saving Trust.

GET CYCLING IN EAST AYRSHIRE 27 PLEASURE COMES WITH PEDALS ON. BECOME A BEAUTIFUL MOVER TODAY!

“It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them.”

Ernest Hemingway

www.getcycling.org.uk KILMARNOCK

This guide was produced on behalf of East Ayrshire Council, ©Get Cycling CBS Limited. Photographs ©East Ayrshire Council / Sustrans / Get Cycling CBS Limited, unless indicated otherwise.