The positives of pedalling, with CALM ambassador Juliet Elliott

It’s as easy as riding a bike…isn’t it? We chatted with CALM ambassador and professional cyclist Juliet Elliott to get some advice on making the most out of rides. Here’s how she harnesses the positives of pedalling, and how you can cycle for your legs and your head.

Cycling isn’t all about fitness. Heading out on a bike can boost your mood – making it a top notch thing to do if you’re feeling a bit shit. But don’t take our word for it. BikeRadar found that nine in ten people said cycling had a positive impact on their mental wellbeing. Whether you’re a solo rider looking for headspace, or you’re a sociable cycler who enjoys opening up to other bikers, there are loadsa benefits to hopping on a bike.

Sound good, but not sure where to start with cycling? From honking, heated motorists in rush hour, to feeling like you need flashy kit to be part of the cycling clique – it can feel a bit scary to get going. CALM Ambasador and pro-cyclist Juliet Elliott wants to change that. She’s all about getting riders of all abilities out on the road, so here’s her top tips.

Before you hit the road

Want to build confidence? Start on smaller roads and build up to the big stuff.

When it comes to riding a bike, everyone’s gotta start somewhere. Even Juliet, who rides road, gravel and mountain bikes professionally, had to learn once. But with so many different bicycles, routes, and the kit to choose from, it can be easy to doubt yourself. Juliet suggests starting with the basics and finding a support network of other local cyclists:

“A good place to start is to plan a route that just goes down back roads, rather than any busier ones. You can look on the Sustrans website for suggestions. There are also some group rides that you can join through British Cycling that are really good for building up your confidence. Find a local club or group for all levels and they’ll ease you into things and build up the amount of distance you can cope with on a bike. You can learn together as you get up to speed.”

Take it all in

Okay, so going fast is a lot of fun, but sometimes slowing things down can be great for our heads too.

Don’t get us wrong, Juliet can be a bit of a speed demon. After all, racking up gnarly miles on the gravel is what she does best, but she also appreciates a slower ride. Next time you’re feeling frazzled, give mindful riding a go:

“I try to practice mindfulness when I’m out cycling. It’s about being aware of everything in your surroundings and really drinking it in rather than riding through in a bit of a fog. It can be a good way to get out of your own head. Notice the vibrations of the bike through your body, the colours of the leaves, any smells that you’re riding past. Try to immerse yourself in what you’re doing and bring yourself into the present.”

If slow and steady isn’t your style, Juliet champions interval training to sweat out stresses. These bursts of high intensity riding give you something else to focus on, even if it’s just getting through the next five minutes of pedal induced pain!

“There are a couple of different approaches. You can go for a free and easy, gentle ride, or put some structure into your bike ride by doing some interval training. That really gives you a boost because you’re focusing on going hard for three minutes and then having three minutes off. It takes your mind off things and you get a bit of a lift from the endorphins too.”

Lacking some get up and go?

We all need help getting the wheels in motion from time to time, but Juliet has a quick five minute trick up her sleeve.

From the comfort of your sofa, the idea of getting outside to exercise, especially if it’s raining, isn’t always appealing. If the idea of jumping on a bike already has you groaning, give us five minutes to convince you otherwise…literally. Here’s how Juliet finds motivation on those days:

“If I’m really feeling rotten, I tell myself to get out and ride for just five minutes. If I want to come back after then it’s totally fine, I finish the ride, come back and have a cup of tea. But once you’re actually out there, it’s unlikely you’ll do that, because you’re moving and getting in the fresh air. It tends to be a good way to get going.”

Make a habit of it

When we’re busy, it’s easy to find an excuse not to make time for the things we enjoy, but making cycling a part of your routine can help.

If anyone knows anything about being busy, it’s Juliet, but despite her busy schedule balancing biking, managing her YouTube channel and of course being a CALM ambassador, she always makes time for a ride. The key? Make it a part of your routine:

“Try and plan two or three rides a week and put them in your diary. If you get into the habit of doing them, it becomes easier. If you know that on Monday after work, you’re going to ride for 45 minutes and you’ve got all your kit ready the night before, then it’s really easy for you to go and do that with a bit of structure.”

Give social rides a go

Whether you head out with a mate, or join a cycling group, a biking buddy can add loads of value to your rides.

The camaraderie of cycling with mates and the shared mud, sweat and gears make it pretty special. Cycling clubs or pedalling with a friend can also offer a space to chat about what’s on your mind, something Juliet loves to do:

“Social rides are so valuable. You don’t have to be sociable if you’re feeling like you’re not very chatty, you can just go along and be amongst other people and that can feel quite nice. If you’re not feeling very outgoing, it doesn’t matter because no one’s gonna notice anyway, you’re all riding bikes.

“If I’m feeling a bit down, then I’ll arrange to meet a friend for a ride. It helps me get out and do it, rather than flake out and call it off. We’ll go for a cycle and a coffee and it always gives my mood a boost.”

It doesn’t matter if you’re just starting out, aiming high, or just along for the ride, cycling can do so much for our minds. If you’ve been inspired to cycle for your own mental wellbeing, why not make it a challenge and raise some cash for CALM at the same time?

Need support? Worried about someone? CALM’s helpline and webchat are open daily 5pm-midnight. Get access here.

Be part of something bigger

At CALM we’re all about standing together against suicide – and we all have a part to play. Hit this link and we’ll send you a newsletter every month so you can campaign, game, fundraise, bake, race, volunteer, cheer or chat over a couple of beers… against living miserably.