About half the adults in the UK have access to a bike but 75 per cent of women and 53 per cent of men never cycle anywhere, according to the cycling charity Sustrans. So, given that the National Cycle Network - 12,000 miles of routes - passes within a mile of half the nation's front doors, what is holding us back?

Lack of cycling enjoyment often boils down to poor technique and its potential consequences, such as wobbling in traffic. Gain confidence, though, and the benefits are enormous. Cycling is a great cardiovascular activity and pedalling works most muscles in the legs and buttocks. Even at a snail's pace you burn about 180 calories an hour; add effort and undulating terrain and it's 400 calories or more. So here's how to get back in the saddle:

1. Make sure that your seat is positioned correctly. Researchers in the US found that many people have it set too low, so their legs are cramped, or too high, so they pedal on tiptoe. Because it crunches your body uncomfortably, this can lead to compression of the spine. Your extended leg at the bottom of the stroke should be almost straight, and your legs and knees should never feel crushed at the top.

2. Begin with your handlebars at about saddle height. As you get used to cycling, lower them slightly for better aerodynamics. They should not be so close that you hunch your back, or too far forward so you overreach. It's important not to grip the handlebars too tightly, or you will create tension in the back and neck.

3. Place the ball of your foot on the pedal and aim for a constant 60-80 revolutions a minute on flatter surfaces, to maximise blood flow to the lower limbs. Don't set your gears too high or you will expend unnecessary effort.

4. For details of cycle routes, visit www.sustrans.org.uk. For expert tips, invest in a copy of Cycle for Life (Kyle Cathie, published in October) by the British Olympic cyclist Nicole Cooke.