Cycling is a superb workout for the heart and lungs. From a gentle twenty minutes to several hours in hilly terrain, cycling can offer you the perfect form of exercise, whether you are seeking an alternative to walking or looking for a full-on sport. Cycling is low impact on the body's joints compared to running/jogging. This is because the rider's weight is supported by the bike and therefore joints are under a lot less stress.

This makes cycling very good for those returning to exercise, those who are overweight, and those recovering from injuries and illness. Assuming you are starting from scratch, it is important to build up your cycling gently. If you haven't been exercising regularly, it's always wise to visit your doctor for a check-up before beginning a new exercise routine. If you find cycling uncomfortable in any way, go back to your cycle shop and ask for advice.

You may find that a few minor adjustments will cure the problem. A change of saddle may also work wonders.

Finally, as you get more confident and ride for longer, don't forget to carry a drink if your rides exceed one hour and food if they exceed 90 minutes. When you feel you're ready to race, check out the British Cycling race calendar and look for suitable races.

BUILDING YOUR FITNESS

It's easy to build up to doing long rides by starting small and building slowly, ensuring you give the body time to recover and repair itself in between rides. Cycling is a great calorie/fat burner and above all, is a great fun activity that can be combined with other tasks such as going to the shop, exploring your local area and much more. If you are planning on racing, then once you have what is known as a good 'base' (a few weeks or months of steady riding under your belt), start to throw in a few fast sessions on roads that are safe to ride quickly. These sessions will help your body adjust to the effort that will be required during a race, and will also help build up your 'top end' fitness for racing.

And don't forget that many cycling clubs have British Cycling coaches that can help you with your training.

EQUIPMENT

Get the right bike! When buying a bike, you should spend as much time choosing the right size with the right component at the right prize.

Key areas are the frame size (make sure it's not too small or too big), good brakes (my most important must have!) and gears that you can change quickly without having to look what you're doing - you'll need your eyes to be on the rider in front in a race!

Good cycle dealers will spend time with you making sure the bike fits you and that the components (seat etc) suit your physique and cycling needs. Don't buy from a shop where they are not prepared to spend time with you - you deserve the best service so make sure you get it. Ask about tyres because these can vary from those you would use for riding generally and those you will use in a race.

CLOTHING

Cycling shorts are essential if you are going to be a frequent cyclist. They include a padded seamless insert which cushions you in all the right places. Worn without underwear (most underwear has seams where you least need them when cycling), they offer amazing levels of comfort and the best include shoulder straps, so there is no waistband to discomfort you. If you haven't got the figure to get away with skin-tight lycra, don't worry as they can be worn under shorts, leggings or jogging trousers. There are even normal baggy leisure shorts available with a hidden padded insert!

Right: typical cycle shorts with leg warmers that cover the knee and then stop. You can get leg warmers that cover the whole leg or just part of it. The knees should be kept warm which is why these are popular in winter.

The hands can also take a battering from the handlebars so a pair of fingerless cycling gloves also add comfort, with padded palms. When it comes to shoes, although trainers are fine for gentle cycling, cycle specific trainers with a stiffened sole and a cleat system which attaches them to matching pedals are a good choice once you're up and running.

Your upper body needs to be kept warm and sweat free, so close-fitting cycling jerseys form an ideal base layer. Riders will normally wear something underneath as well especially at this time of year to soak up the sweat and keep warm.

Over these layers, fleece and windproof/waterproof clothing can be worn, depending on the weather. Gilets, sleeveless tops, are very popular in race colours. If you don't belong to a club yet, you can start off with plain or trade team clothing and then when you join a club, the race ref (called a commissaire) will want you to wear the club clothing. At a race, you will notice that riders will start off by arriving in casual clothing and then change into their race kit (Shorts and Jersey) and then over the top they will add leg warmers, arm warmers, a tight fitting top usually in the same style as their club jersey.

Before we forget, sunglasses. OK, this is Great Britain and the sun may not shine that much but the cycling specific shades you can get do cut down the glare and ones that let you change the lenses are useful so that you can be ready for when its sunny, cloudy or wet. And a little tip - sun glasses can hide the pain in the eyes and even when you're 'breathing through your ears', you can bluff your opponents! Glasses also protect the eyes from bugs, stones thrown up by the wheels of other riders and spray from a back wheel.

Protecting your head. Finally, and most importantly, you must wear a helmet - no helmet, no race! The latest helmets are highly fashionable, comfortable and very light. They often include peaks to keep sun or mud out of your eyes although a word of warning, if stret cred is important, then road racers don't have peaks on their helmets!

MORE PROTECTION

As well as your helmet, there is another great way to protect yourself when cycling - membership of British Cycling, Britain's leading cycle sport body, includes a liability insurance and free legal advice service which will cover you in the event of an accident, whether or not you are to blame. They also offer great cycle insurance and holiday insurance packages. Call them on 0870 871 2000.