Most cyclists are 'utility' cyclists where the bike is a way of getting from A to B, and getting some exercise is an added bonus. Nearly three-quarters of journeys people make are of five miles or less, and these could be achieved by most people. On reasonably flat ground you will soon be able to cover at least four to six miles in half an hour - faster than cars in many towns and cities.

But those bitten by the bike bug may improve their fitness and may make long rides to work, or may choose to go leisure cycling where they cover 30-50 miles a day.

Competitive individuals may want to start racing - against other cyclists or against the clock.

Fitter individuals with a taste for adventure may choose to try mountain biking, speeding down specially made trails on the side of hills, leaping over dips and jumping over obstacles.

These more active cyclists are likely to increase their health benefits. In general the more active an individual is, the healthier they are. But, whichever form of cycling you choose to pursue, remember to have fun while you're doing it. As you are whizzing past drivers stuck in a queue, you can enjoy the fact that not only are you getting to your destination quicker, but you are getting fit at the same time.