1. Gear up

Wear the correct clothing. You'll feel comfortable and be safer. Think of hi-vis jackets, helmet, chafe-free shorts and sunglasses to protect your eyes from not only the sun, but dirt, dust and flies too.

2. Check your bike

Look over your bike. Have you maintained it? Clean it, oil it and make sure everything is tight and correctly aligned for your comfort.

3. Check you're fit

Assuming you're well enough to cycle, don't just jump on your bike and get going, build yourself up. Use gym bikes to increase stamina and build those leg muscles.

4. Ease up

Keep an eye out for any tell-tale signs of stress and strain. Don't overdo it or future sessions will be affected. 

5. Hydration

We need to replace the water that is lost when we sweat and breathe. Low water levels reduce the blood volume and your heart has to work harder. So make sure you drink plenty!

6. Be seen

In daytime use hi-vis jackets, bright helmets and striking clothing. At night you should be wearing reflective clothing and have bright lights - the brighter the better. 

7. Tool up

When you're on the go, take a set of allen keys, a puncture repair kit, tyre levers, a spare inner tube and a pump to keep you on the road.

8. Keep going

Energy will keep you going, but you need to maintain or replace it. When you're low on energy, snack small and often. Energy bars or carb drinks will make the difference.

9. Build up

Every now and again take a long ride to build up your endurance. It will also improve you use of energy and you'll appreciate the change of scenery!

10. Calm down

When you finish cycling, ease down slowly. Spread your arms, stretch your back and expand your chest. Breathe deeply and see how good you feel!