A: One of the most important and easiest things you can do is to introduce cycling intervals into your route.

You don’t need to make this a terribly structured, serious obstacle – you can keep it as simple as picking markers close by and cycling as fast as you can between them.

For example, try cycling as fast as you can for two bus stops before taking it easy for the next two.

Do the same with lamp posts if you prefer – just make sure you’re doing it on a hazard-free road.

Increasing your speed in short bursts like this is the best way to increase your overall average velocity.

Spinning classes work in a similar way if you prefer to do your training off the road.

Off the bike workouts to boost your pedal power include running.

New research has discovered cyclists may be at risk of osteoporosis because cycling is so low impact.

Including some weight bearing activity such as one or two runs per week should help strengthen bones as well as working on leg muscles and contributing to overall fitness.

Improving lower body strength with exercises like squats, hamstring curls and lunges will help with improving power and preventing fatigue too.

It’s also vital to work your core in the gym or at home to help prevent lower back pain and maintain a healthy posture.

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For more advice from Laura go to laurawilliamsonline.co.uk .