Top Tips

What to do if you get a puncture?
1) Spin the wheel and check to see what has caused the puncture. Carefully remove any sharp objects left in the tyre.

2) Find the hole in the tube either by feeling for escaping air or putting it into water to see where the air is coming out through bubbles appearing.

3) Loosen the wheel nuts with a spanner or operate the quick release bolts and the quick release mechanism on your brakes. Remove the wheel.

4) Make sure the inner tube is deflated. Push the side wall of the tyre away from the rim on the opposite side to the valve. Insert the flat end of a tyre lever into the gap and push the lever down towards the spokes. Hook the other end of the lever onto a spoke.

5) Move the tyre around by four or five inches and repeat step four.

6) Insert a third tyre lever in the same way. This time you will encounter more resistance as the tyre wall tightens and when you push the lever down the second lever may drop out.

7) Take the third lever and, keeping it under the tyre wall, run it all the way around the tyre.

8) One side of the tyre is now free so you can reach in and pull the inner tube out a section at a time. Push the valve out carefully.

Essential snacks
Always have a bottle of water and a high energy snack with you, Soreen snack is pre buttered so ideal to go in your rucksack and Soreen Go bars fit easily in your pocket.

Recommended items in your rucksack
Puncture repair kit, pump, lock, mini first aid kid, map, and mobile phone, map.

I cycle at the gym…
Well yes it is still good for you but you miss out on the scenery and fresh air (gyms are a bit sweaty!)

I have not cycled for years I don’t think I can
As they say people never forget how to ride a bike. If you have not ridden for a while start off with nipping to the shop or to see a friend then you can rest before cycling back. If you increase this bit by bit each week they cycling will get easier and you will be surprised how far you can go.

Before you leave
Always check the tyres and brakes, let someone know where you are going.