HOW TO GET STARTED WITH CYCLING

Whether you’re a complete beginner or looking to get back in the saddle, the cycling experts are here with their top biking tips

- Penny Weston, Janine Joseph, Louisa Gibbs, Liam Grimley.

Weston is the director of Moddershall Oaks and founder of MADE, a 360° wellness centre. She specialises in fitness, nutrition and wellness, and loves helping others to optimise their health, energy, and mental resilience. Visit pennyweston.com

Do you have any cycling technique tips for beginners? I'm struggling to figure out my pacing, pedalling and gear shifting - especially when going uphill or downhill!

1. Find a steady pace

One of the biggest mistakes I see beginners make is setting off too fast and burning out too soon. I recommend aiming for a pace that feels comfortable where you can still hold a conversation without gasping for breath. Your endurance will build over time, and you'll find it much easier to maintain a good rhythm.

2. Focus on smooth pedalling

Instead of just pushing down on the pedals, try to apply power throughout the whole pedal stroke. I like to imagine scraping mud off the bottom of my shoe as my foot moves through the back of the pedal stroke, this engages more muscles and makes your pedalling much more efficient.

3. Get comfortable with your gears

Gears are there to help you, so don't be afraid to use them! I always recommend shifting to an easier gear before you start climbing to reduce strain on your legs, and then switching to a harder gear on flat or downhill sections to keep a steady cadence. A good target is around 70-90 pedal revolutions per minute as this keeps your legs moving efficiently without overworking them.

4. Climbing with confidence

Hills can feel tough at first, but the key is to stay in control. I shift into a lower gear before I reach the incline and focus on keeping a strong but steady rhythm. Staying relaxed is also important - gripping the handlebars too tightly or tensing up can make the climb feel harder. For a boost, stand on the pedals for short bursts, but avoid exhausting yourself too soon.

5. Descending safely