Cycling to Work London: A Parent's Practical Guide

For a lot of parents, the commute is the only part of the day that belongs to nobody else. If you spend it squashed on the Northern line, it is dead time. If you spend it on a bike, it becomes your workout. Cycling to work in London as a parent takes a bit more planning than it does for a twenty-something with no nursery run, but it is very doable, and it can give you back the exercise time you thought you had lost. Most cycling to work London advice is written for people with no kids in tow, so this one is for parents.

I coach busy mums and dads in Archway, and plenty of them want to cycle more but feel nervous about traffic, kit and how to fit the kids in. This guide is the practical version: routes, kit, nursery drop-offs, safety and how to make sure your body copes with it.

Is cycling to work in London right for you?

Be honest about three things first:

• Distance. Under about 8 to 10km each way is comfortable for most new commuters. Longer is fine once you are fitter, or with an e-bike.
• The drop-off. Does a child need taking to nursery or school on the way? That changes the bike you need and your route.
• Storage. Where will the bike live at home and at work? A bike on the landing of a third-floor flat is a daily battle.

You do not have to go all in. Many parents start with one or two days a week, or cycle one way and take the bus home. A part-time habit still adds a lot of activity to your week.

Planning your cycling to work London route

The fastest route by car is rarely the best by bike. Look for quieter back streets, protected lanes and routes through parks where cycling is allowed. TfL’s Cycleways network is a good place to start: these are signed routes, some with protected lanes, that have replaced the old Cycle Superhighways and Quietways.

My tips:

• Do a test ride at the weekend, when roads are calmer.
• Accept a slightly longer route if it means fewer big junctions. Five extra minutes on a quiet street is worth it.
• Plan for hills. North London is not flat. If you live near Archway or Highgate, you know about Highgate Hill. Lower gears and an easy pace on climbs are your friends.
• Have a plan B. Know which bus or tube you can take if you get a puncture or the weather turns.

Nursery and school drop-offs

This is where cycling to work in London as a parent gets interesting. A few options:

• Rear child seat for toddlers. Cheap and simple, but it raises the centre of gravity, so practise in a quiet street first.
• Front child seat for small children. Lets you chat, but can get in the way of your knees.
• Cargo bike or e-cargo bike for two kids or a bag-heavy morning. More expensive, but some parents find it replaces a car.
• Kids on their own bikes for older children, riding alongside or ahead of you on quiet routes. My guide to cycling with kids in London covers this in more detail.

Give yourself extra time on drop-off days. Rushing leads to risky decisions.

Kit you actually need

• A bike that fits you, serviced, with good brakes. A local bike shop can check this.
• Front and rear lights, which are a legal requirement after dark. In winter you will need them both ways.
• A good lock, ideally two different types.
• A waterproof jacket and a pannier or backpack with a waterproof cover.
• A helmet, which is not a legal requirement in the UK but is recommended.
• A spare inner tube and mini pump, and a quick YouTube lesson on fixing a puncture.

Check whether your employer offers a Cycle to Work salary sacrifice scheme, which can spread the cost of a bike and kit.

Staying safe on London roads

Read the Highway Code rules for cyclists, even if you think you know them. A few points I stress to parents:

• Ride a sensible distance from parked cars to avoid opening doors.
• Never go up the inside of a lorry or bus at a junction.
• Make eye contact with drivers and make your signals clear.
• Take the lane on narrow roads if it is not safe for cars to pass.

If you feel nervous, free training can make a big difference. Islington offers adult cycle skills training for people who live, work or study in the borough, and Haringey runs cycle training too. One session on real roads with an instructor can do more for your confidence than months of worrying.

Looking after your body on the bike

Cycling is brilliant for your heart and legs, but it does leave some gaps, and I see the same issues in parents who ride a lot:

• Tight hips and hip flexors from hours bent forward, which often stack on top of a desk job. A few minutes of hip flexor stretches each day helps, see my hip flexor stretches for desk workers.
• Stiff upper back and neck. Open the chest and rotate the spine on your days off.
• Weak upper body and bones. Cycling is not weight-bearing, so add strength training, such as squats, deadlifts and push-ups, at least twice a week.

A simple post-ride routine that takes five minutes:

1. Half-kneeling hip flexor stretch, 45 seconds each side
2. Pigeon stretch or figure-four on the floor, 45 seconds each side
3. Doorway chest stretch, 45 seconds
4. Cat-cow, 10 slow reps

If you get knee, back or neck pain on the bike, have your bike fit checked first, and see a physio if it continues. Do not keep riding through pain.

Where bootcamp fits in

If you cycle to work, you probably have the cardio covered. What you may be missing is strength and mobility. In my classes we cover both: squats, hinges, presses and carries for strength, plus mobility work for the hips and back. My SYP Unlock hip and back mobility class is especially good for regular cyclists who spend the rest of their day sitting down.

For days when you cannot ride, my guide to walking the school run is another easy way to keep your activity up.

FAQs

Is cycling to work in London safe?

There are risks, as with any road use, but you can reduce them by choosing quieter routes and protected lanes, using lights, and getting some cycle training. Many people ride every day without problems.

How do I avoid arriving at work sweaty?

Ride at an easy pace, wear a light layer, and carry a fresh top. If you have no shower, baby wipes and a change of clothes go a long way. An e-bike also helps.

Is cycling enough exercise on its own?

It is great for fitness, but adding two strength sessions a week is important for bones, posture and upper body strength.

Book your first class

Add strength and mobility to your cycling week. SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, maximum 10 people, every exercise with an easier and harder option, £15 a class. The timetable comes when you book. Book my £15 class here, or call or WhatsApp me on 07301 512215. If cycling has left you with a niggle, see how I work as an injury-safe personal trainer.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.