July 2017| 11
Tracy Parker, Heart Health Dietician
at the British Heart Foundation
gives her top tips for new cyclists:
1 Listen to your body and find a balance between training, rest,
work and play. If you’re feeling tired try cross training, pilates or
a yoga session once or twice a week.
2 If you have any concerns about whether you are safe to cycle,
make an appointment to discuss this with your doctor.
3 Adjust your training to match your experience level. If you push
yourself too hard too soon you’ll burn out and you risk feeling
deflated and wanting to give up.
4 Keep hydrated. When training for over an hour, carry fluid with
you and drink while you go. Drink before you feel thirsty – little
and often is best.
5 If you’re an off-road cyclist, make sure you know and follow the
Countryside Code. Amongst other things it will help you to stay
safe.
6 Always look out for hidden bends and potholes. Do not speed,
especially down steep hills. The route could be busy and you risk
hitting someone or something.
7 When taking part in an organised event, listen and follow
instructions from marshals, police and event staff. If your bike
breaks down get off the road quickly.
8 Stay safe when group cycling on the roads by using the five
hand signals from British Cycling and wear a helmet and
appropriate safety gear.
9 Learn how to mend a puncture before you set off.