The gold medal-winner, father of six and all-round nice guy, answers questions on getting the most out of life in the saddle

How fit do I need to be to cycle?

A certain level of fitness is helpful but not essential. A bike is weight bearing, so people who haven't exercised in years can, and do, ride (you can also freewheel, which you can't do running!). From fitness to simply riding to the shops, cycling is a great way to get around.

Do I need a fancy bike?

You only need two wheels underneath you, it really is that simple. You can hire one for the day if you aren't sure about making the investment.

I don't want to take my kids near traffic – have you got any tips?

As a parent with six children, I can relate to this. Try to plan a route avoiding busy roads. It may help for kids to do some basic cycle training with you or a trained instructor to develop road-riding skills. Keeping an adult at the front and back is a good option on busier routes.

What happens if we have a mechanical breakdown?

Basic bike maintenance knowledge is helpful, particularly for long rides, and it's a lot easier than you'd think, with plenty of workshops nationwide and a wealth of information online. Simple maintenance, like making sure tyres are pumped up, can prevent issues on the road, the most likely of which is a puncture. Carrying a couple of spare inner tubes and a small puncture repair kit (and knowing how to use them) can change a real pain into a minor inconvenience.

What if I am terrible with maps?

Start out on roads you know. As your fitness improves and rides get longer, your navigational skills will likely improve. There are apps and technology available, but basic map-reading skills are useful if technology lets you down. I use a program called Outdoors (outdoorsgps.com), which stores OS maps on my phone so I don't always need a phone signal.

What if the weather takes a turn for the worse?

It is best to be prepared for all eventualities. Check the forecast before the ride, and, if there is a chance of rain, take a waterproof jacket. No amount of kit is going to help if there's a gale blowing; grin and bear it – it's part of the fun!

How do I carry all the stuff for the kids?

I have a small runner's rucksack for a multi-tool, inner tube, tyre levers, patches, and a waterproof cape. Snacks and supplies for the kids can go in there, too. A pannier is also a good option.

What if I have an aversion to hills?

Hills are everywhere and seldom a problem if you have low enough gears, and take your time. However, some routes will be flatter than others, so plan ahead.

I'll cover less ground than in a car. Why would I want to cycle with the kids?

There are lots of benefits to choosing the bike over a car. More than 60% of journeys are only a couple of miles: to school or the shops. Cycling builds exercise into your life, there are health, air quality and cost benefits, parking is easier, it's sometimes quicker but, most of all, it's enjoyable.

Bike ride checklist

Essentials: multi-tool, pump and inner tube, patch kit, lights, water bottle, first aid kit

Optionals: waterproof kit, cycling shorts/shoes, hat/gloves/sunglasses, pannier/bag for storage, map

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