Couch to 50K – Pedalling Towards Success

(L-R) Ali and Imy with NRC ‘Couch to 50K’ instructors, Cassie Friend and Chris Treacher

Getting on, or even back on, a bike can feel like a big leap—but for those who joined the Couch to 50K programme, it’s been a game-changer. With support from Newbury Road Club, West Berkshire Spokes and Newbury Velo, riders have discovered new confidence, fitness and joy in cycling. We hear first-hand from one participant who’s completed the journey and from a Newbury Road Club instructor who’s helped make it happen.

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From Wobbly Beginner to Newbury Road Club Rider: My Cycling Journey

by Ali Gatenby, Couch to 50K participant

If you’d told me a year ago that I’d be writing a blog about cycling, I would have laughed so hard I might have pulled a muscle. Cycling was simply not for me.

I never rode a bike as a child. Over the last ten years, I’d given it a go a few times, but each time the same story played out: I felt unsafe, uncomfortable, couldn’t ride very far, and usually gave up after about three or four attempts. I came to the conclusion that cycling was firmly off the table for me and something best left to other people, preferably people with very thick padded shorts and no fear of lycra.

Then came the turning point. At the end of May this year, my husband (a keen cyclist) suggested we go for a ride together. I thought it would be a nice thing to do for him. After all, it was our Anniversary and he’s always been so patient with my cycling attempts. I found it tough, however, this time I was on a road bike. Those sleek machines had always scared me a little, but to my surprise I found it was actually… enjoyable. (Did I just say that out loud?)

Ali - Ready for an early.

Not long after, my husband unearthed a beginner’s cycling course called ‘Couch to 50K’ run by local cycling clubs. I was nervous, very nervous; however, I told myself: Why not? It’s never too late! Within just a couple of sessions, my confidence grew, and each week we added a few more miles. Suddenly, I wasn’t just wobbling about; I wasn't as fearful, and I was actually riding in a small group.

Spokes C-2-50K ride with Spokes Instructor William Pitt

As I was settling into Coach to 50K, my husband had another plan. He suggested I join his Club, Newbury Road Club. Cue another wave of panic: actual cyclists, in a group, going faster than I’d ever gone before! It all sounded terrifying.

Then I found out about the Newbury Road Club monthly women’s ride: The next one was 31 miles (50K), and at that point, I hadn’t even reached 12 miles on the Couch to 50K programme. However, I thought, now or never. I really wanted to start with an all-women’s ride, so I took the plunge.

And here’s the thing: I needn’t have worried at all. The women were so friendly and encouraging. We had a café stop just over halfway (always a winner in my book), and all the things I’d been anxious about melted away. I loved it. Yes, I really did say that out loud.

Newbury Road Club Women’s Ride

Since then, I’ve carried on with Couch to 50K (we’re up to 22 miles / 35km now), and I’ve ridden with Newbury Road Club several times, and my confidence, speed and enjoyment of cycling have improved so much. And once again, it has proved that if you wait until you feel confident to try something, you’ll be waiting forever. Action gives you confidence. That’s certainly been true for me with cycling.

So, if you or someone you know thinks cycling ‘isn’t for them,’ or the idea of riding in a group feels impossible, think again. If a 58-year-old woman who had never really cycled before can go from nervous, uncomfortable, and wobbly to actually enjoying group rides, then honestly, you can too.

Newbury Road Club are such a welcoming bunch, friendly, helpful, and enthusiastic about cycling. Joining adds a whole new dimension to the cycling journey, one I’m very glad I didn’t miss.

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From Couch to 50K - Celebrating new riders on their cycling journey.

by Cassie Friend, NRC Ride Leader and Couch to 50k Instructor

I loved the title (though my knees never allowed me to finish the running version)! Having recently trained to become a Bikeability instructor helping kids to ride, I realised I knew plenty of adults who would like the same. So when there was a call out in Newbury Road Club for volunteers, I stuck my hand up.

Ali (left) and Imy with NRC ‘Couch to 50K’ instructors Chris Treacher and Cassie Friend (bottom right)

I joined at the beginning of the summer holidays after several sessions had already been held. These included a meet and greet where people identified what they wanted to get out of coming along, how to do an 'M-check', puncture repair, bike accessories and clothing. Then getting pedal ready, road positions and how to handle junctions. Next on how to stop/start, signalling (if confident) and then it was on to the roads!

Since then there have been four rides, two of which I have co-led, each growing in distance at a date and time decided by poll. They have been delightful, heading out of Newbury towards Inkpen/Kintbury and some of our lovely local roads, and the last one included the all-important coffee/cake stop.

Already, two participants, Ali and Imy, have been on a women’s and a mixed ride with Newbury Road Club, which has been fantastic to see.

So, if you know anyone who would like a gentle push and some guidance about road riding, send them our way. No need to join a Club at the end, just go out and ride with confidence, and of course, have some coffee and cake!

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Couch to 50k is run in collaboration with West Berkshire Spokes, Newbury Road Club and Newbury Velo and aims to support beginners and returning cyclists to get more active and go from their couch to a 50k ride.

It's friendly, flexible, supportive and open to anybody interested in cycling, even if you're a complete beginner or have only cycled short distances.

Find out more here