Dust off your bicycle this New Year and make the most of the cheapest form of transport to get around.

This is the advice of Transport for London (TfL) which is encouraging residents to adopt two wheels in 2009.

The number of people getting on their bikes has increased more than sevenfold from 59,000 journeys a week in 2000 to half a million journeys in 2008, according to TfL figures.

And cycling enthusiasts say that apart from the environmental benefits, travelling on a bike makes you feel good and can burn off 400 calories an hour, the equivalent of about two mince pies.

Bikes are available for hire from depots in Broxbourne and Tottenham in the Lee Valley Park, which stretches 28 miles from Hertfordshire through the eastern edge of Enfield to the Docklands. Children’s seats and helmets are also available.

TfL has produced 14 free cycle guides which cover the whole capital including routes on quieter roads that are recommended by cyclists, and off-road scenic routes through parks and along canals.

The Local Cycling Guide Two covers Enfield and much of north London, from Mill Hill in the north-west to Epping Forest in the north-east.

TfL also funds training for adults and children who want to brush up on their cycling skills. Available through Enfield Council, training sessions are individually tailored and deal with general cycling proficiency , busy traffic conditions, and improving your knowledge of local cycle routes and quieter roads.

To order free cycle maps go online to www.tfl.gov.uk/cycling or call the 24-hour travel information service on 020 7222 1234. Or contact Enfield Council on 0208 379 1000 to book training.