Victoria Pendleton is one of Great Britain's most recognised cyclist having won two gold medals at the 2008 UCI Track World Championships and winning Gold at the 2008 Beijing Olympics.

Part of the Sky+HD Trade Team, Pendleton knows the importance of proper training to maximise her potential and to perform at the highest level. She has taken time out of her heavy schedule to hares some of her tips that have helped her reign supreme in the Velodrome.

Warm up

Whether you are cycling outdoors or on a stationary bike, make sure you warm up and stretch your muscles before you start. Excessively tight muscles will cause injury, it's an obvious point but an important one and you'd be amazing at how many people forget to do it.

Here are a few small tips to get you started:

- Start by pedalling on a flat road for 5-10 minutes to get warmed up.

- Then stretch out your legs, hips, chest, arms, and back muscles.

- Drink lots of water or an energy drink throughout the entire session to keep hydrated.

Never cycle on an empty stomach

Maintaining a healthy balanced diet will help your energy levels and keep you going throughout the ride. It is also worth thinking in advance about how far you think you will be riding because it might be worth taking a few snacks with you. It is important to keep your energy up as cycling can be hard work at times.

Getting started

Before you start make sure the saddle of the bike is at the right height for you, you need to be able to almost straighten your leg when the pedal is at its lowest point. Set your handlebars around the same height as the saddle (or a bit lower if you want to go faster).

Safety and Maintenance

Invest in a good helmet, a definite must-have. Wear it whenever you are cycling. Remember to always keep your chain clean and well oiled. This is really important as it makes for easier riding. It will also ensure that your bike has a longer life. Needless to say, the most important part of your bike to keep maintained is the brakes. Ensure break blocks aren't worn out, and are capable of stopping you quickly and safely at short notice. (N.B. new break blocks will stop you abruptly)!

Pace yourself

Beginners should start by cycling for a short time a couple of times a week, such as to and from work. Do a longer ride at the weekend, maybe for a couple of hours, at your own pace. After a few weeks you will already feel fitter, and you'll be able to cycle for longer. People with better fitness levels might want to try mountain biking or cycling on a hilly terrain for a bit of a challenge.

Technique

Everyone will find a style of cycling that suits them but there are a few basics that it is good to consider. Try and keep your elbows slightly bent and be as relaxed as you can. It is best to have a bend in the knee when the pedal is fully pushed down but hopefully this should have been covered off by ensuring the saddle is at the right height before you set off.

Be prepared

Try and remember to take along a puncture repair kit, and know how to use it! It is really simple, small and light. There is nothing worse than being stuck with a puncture and no way to fix it or to keep on going. I always take this essential piece of kit with me wherever I go.

Mix it up

To make a long ride less boring, try pedalling at a faster pace for a short period (10 minutes) and then taking it easy for another 10. Repeat it a few times during your ride.

Spin

If you can't ride on a regular basis, try and make time to attend a spinning class instead. They are a great work-out, and sociable! If you can't find one then just use the stationary bikes at the local gym.

Raise the bar

When you go out on a ride, try to increase the duration of the ride each time. Once you can cycle for longer you can increase the intensity gradually, by upping the pace or cycling up hill.

Cool down

Allowing your muscles to slowly eliminate extra lactic acid is important in your recovery from cycling. If you fail to cool down properly this waste may later cause cramps and fatigue.

Cool down tips

- Pedal on a flat road for 5-10 minutes to cool down.

- Then stretch out your legs, hips, chest, arms, and back muscles.

Join a cycling club

Cycling is a tough sport to attempt by yourself. It should be a social activity as well as fitness. If you're not sure about joining a club enlist a friend to get on their bike as well.