Does cold weather put you off cycling? BMX world champion cyclist Shanaze Reade helps you make sure your cycling habit survives the winter
LAYER UP
'It's important to invest in proper winter clothing. Your hands are the first thing to feel the cold so upgrade from fingerless gloves to thermal and wear thermal trousers too - they'll keep your leg muscles warm, which is important for preventing injuries. And remember to wear lots of reflective clothing to be seen out on the roads in the dark along with a helmet for protection - there's more chance of you slipping in bad weather.'
ADJUST YOUR BIKE
'Fit mud guards to stop your clothes from getting ruined by rain and dirty puddles. It's worth investing in a set of winter wheels and brakes too - your local bike shop can advise you on the right equipment. And make sure you have lights on your bike - front and back. These simple swaps will make winter cycling so much safer.'
BE WEATHER AWARE
'Black ice is very hard to spot on the road so check the weather and plan your route before you head out. Also, make sure you always look at least 20 meters ahead when cycling to check for pot holes and icy patches. Try to stand out as much as you can so don't cycle too close to the pavement where you can't be seen.'
...AND KNOW WHEN TO TAKE THE TRAIN!
'Avoid cycling in the snow - you could so easily slip off. Instead head indoors and use the gym. You can achieve the same level of fitness using rowing machines, exercise bikes or elliptical machines, so get your fitness boost indoors rather than risking an injury.'
Holiday Inn has introduced a programme to support up to 50 British athletes by providing over 1,500 free nights. www.holidayinn.com
