1. Don't be tempted to start too soon. When the sun is shining, the kids are toey, and we're all inspired to head off, it's easy to forget the most important factor in bike safety. Check your bikes! A once-over should be given to gear changes, seat heights, the bell, and of course, the brakes. If the bike is not comfortable, it will not be a happy day and you'll know about it for days after! Give particular attention to the chains, cogs and gears as they can sometimes breakdown, especially if in years past they've been sprayed with products which can cause sand and grit to stick to them. Do take a puncture kit and don't even think about leaving home without one.



2. Fitness is probably one of your motivations for getting on the bike. Bike-riding is, afterall, a wonderful way of staying fit. But do try to ride with others, as this will provide you with the motivation to go for a ride even on days you'd rather stay in bed. If you know you can't let someone else down, it keeps you accountable. If your buddy is of a comparative standard, riding with him/her will help push you to the next level. This is especially important for competitive riders. If fun is your main motivation for riding, other people will greatly enrich this too. You will make shared memories together, and time always goes quicker when you're with other people. From a safety point of view, having companions may save your life one day. If you have no option but to ride alone, please ensure you have told others of your exact route.

3. Plan your ride before heading out. Know approximately the length of the ride and the terrain and whether the route is cyclist friendly with road provision made for riders in mind. Treacherous stretches of road may look inviting but is it worth the risk? When travelling by car take note of the roads and routes that would make for an ideal path of pleasurable pedalling. When riding, decide ahead of time that patience will be your guide. Many motorists may consider you a nuisance and feel you have no right to be there. Some will never even see you! Don't take them on, they are bigger than you, and again, it is not worth the risk.

4. Physical provisions for the ride need to be addressed before and whilst on the road. At minimum have the water bottle attached and use it regularly. Hydration needs to be a continual process in order to get the most out of your exercise. For serious riders I would strongly suggest an amino based drink. In my opinion one that delivers advanced energy and endurance formulation with carbs and replaces electrolytes will prevent dehydration and enhance performance. Bananas, other fruit and energy boosters will also result in aiding physical wellbeing.

5. Don't throw on any old clothes without careful consideration of your needs. Your clothes must be comfortable and safe. By that I mean they must keep you cool in hotter conditions and help you retain heat in cooler conditions. Your safety will be enhanced if you wear bright colours. Let's face it, you need to give motorists every possible chance to see you. Give special attention to your helmet as it's now undisputed that helmets save lives. If you're outfitting the kids with helmets, make sure they fit perfectly and that the chin strap is adequately tight (not too tight). Kids have a habit of loosening the chin strap and this can spell disaster if they're involved in an accident. Brief your kids to leave the chin strap alone! If they fall off they'll need the cushioning effect of their helmet.

6. Don't forget the whole family. Okay, you've got the bug, now it's time to enthuse everyone in the family. There's no greater sight than a whole family out cycling on a beautiful day. The tiniest tot can be strapped in to a bike seat behind mum or dad and grandad and grandma can ride too. These days there is growing awareness of the need to provide cycle tracks away from dangerous traffic and these can be wonderfully scenic. Take pro-active steps to build family time and model fitness. Your family will thank you for it one day.

7. Don't be careless about how you finish. You'll be hot and sweaty and ready for a shower, but there's something more important to do first. Give your muscles a chance to recover and repair by cooling down gradually and then by having a protein supplement (usually in the convenient form of a shake or drink). Protein is the building block of cartilage, muscles, bone and blood and it is protein which is the crucial factor in prevention of injury and enhanced performance. It's no wonder that so many of our professional atheltes head straight for a whey protein drink after exercise. For muscle recovery, repair and growth, it's a priority.

There's nothing like the feeling of sun on your face and wind in your hair. You'll love the fresh air and sense of freedom you get when cycling. Don't let anyone stop you getting out there and improving your fitness. Ensure you have studied (and acted on) as many articles like this as you can get your hands on. Then do something your body (and family) will thank you for and go cycling as an informed, responsible cyclist!