Take it slowly

Build up your training gradually. It could be that you haven’t done any cycling for many years. If that’s the case, and especially if you haven’t done any other regular exercise for a while either, you need to ease into your cycling. 

Ensure your bike is right for you and that the seat and pedals are at the correct height for you to spin easily and safely. Please check with your nearest quality bike retailer for further information. 

Always settle into a good stretching routine before and after each ride. Add variety by changing your route or altering your speed.

Avoid feeling stale

Break up your training and offer yourself more than constant cycling. The introduction of cross training elements into your regime, such as swimming and running is a definite positive move. Different sports work different muscles as well as your cardiovascular system. Find respite from total cycling in other team based sports for something completely alternative.

Heart of the matter

Discover your natural starting point when you record your morning pulse rate. Sudden rises in your rate are signs that you are putting your body under too much stress. There’s no doubt that a good quality heart rate monitor is a sensible addition to your kit.

Listen to your body

Be patient and give yourself time to adapt to new training demands, pushing too hard too soon risks injury and putting you back at square one.

Know your limits

Break from training if you have an infection or illness and don't be alarmed if you find you can't return at the same level after a lay-off. Never try to cycle through injuries, this only makes them worse and slows down the natural healing process. If you suffer from repeated minor injuries see a doctor or sports injury specialist immediately, it is possible your cycling technique may be adding to your problems.

Learn from experience

If you are training for a specific cycling event, remember that it’s not the end of the world if you don't cycle well on event day. Get the most out of each event by analysing your strengths and weaknesses so you can come back in even better shape next time.

It’s a great idea to get yourself a personalised training plan that will guide you safely to your cycling goal. And you could also try to mix up your cycling training by adding in one or two other activities.