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1. Don't leave home without a safety check of your bike and don't put your kids on a bike unless you've given the bike a once-over. Check the gear changes, brakes, seat heights and bell and make sure it will be a comfortable ride for all. Sometimes cogs, chains and gears collect sand and grit and do not move as well as they should, especially if they've been sprayed with certain products in the past. Take a puncture kit with you or you may live to regret your outing!

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.