When cycling legend Sir Chris Hoy was just 14, he put pen to paper and wrote down that he wanted to become Olympic champion.

And the 39-year-old - who went on to secure six gold and a single silver medal at the world’s top level - still maintains that seeing fitness goals in your own scribble offers an extra boost of motivation.

“I wasn’t even the best in my cycling club at that time, when I was 14, but that guy who ran my club looked at it and said ‘that’s great, but to make it an achievable goal, you have to write a plan to get there.’," he said, speaking at West India Quay's latest fitness space.

“If you break it down into chunks, you don’t have to think about the end goal.

“Even though I’m retired, I will ride a bike for the rest of my life but everything now is for the enjoyment of it - it’s like when I was a kid.”

1. For the exercise newbies

In his new role as ambassador at Pure Gym, which encompasses Pure Gym Canary Wharf, Sir Chris is eager to make fitness accessible.

He particularly wants to target the 30 per cent of member who say they have never been members of a gym before.

Here is his advice:

  • Speak to someone who knows that they are talking about

Chris suggests chatting to one of the personal trainers at Pure to explain current fitness levels, exercise and injury history and what they are looking to target.

Chris said: “If you’re a middle-aged person who has not exercised at school and feels a bit intimidated, concerned and is wondering what happens when they go to a gym, you will feel at home after talking to them.”

  • Have a clear goal in your head

Chris said: “You’ve got to know what you’re training for.

“You might think, ‘today’s Sunday, after I’ve done this it’s a step down to the next goal’.

“If you’ve run a half marathon, you’ll know you’re ready for the big one.”

  • Write the goal down

Chris said: “Write down a goal, then write down a plan - you will be amazed how much more it will force you to do something if it’s written down.

2. For those looking to take on a cycle challenge in 2016.

Whether it be a short cycle stint as part of a triathlon or a long-distance venture, Chris said winter’s chill meant gym training was a good option.

  • Don’t miss out on pedalling the distance

Chris said: “They gym’s great when the weather’s bad especially when it’s a long endurance challenge on the bike.

“Just get on and ride for six hours - by training at a high intensity and specifically for the steep climbing which will help you get over the steep, sharp hills that you’ll find on the road.”

  • Hone in on conditioning training

Chris said: “There’s functional training classes, which are a massive growth area in the industry, and they are a total body workout with body weight as resistance.

“They are a great way of getting general conditioning and core strength.

“They’re important when you’re riding a bike and preventing a bad back.

  • Vary up the biking in general

Chris said: “With spinning, it’s just being in the environment where people around are excited.

“The incentive spurs you back on when you have run out of enthusiasm as when you’re in a group, it helps you.”

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