Make sure you check that your bike is in good working order, if you need to take it to a bike shop before-hand, don’t leave it to the last minute!

Look at your bike, the size, frame, handlebars, saddle, brakes, tyres, pedals, chain and gears.

1. Check that the bike fits; can you touch the ground with the balls of your feet? The saddle may need adjusting.

2. Check your brakes, pull the brake levers, does the wheels stop. Brake blocks and cables should be in good condition and brake levers adjusted so that they can be operated with the minimum amount of pull. If the levers touch the handlebars the cables are too slack.

3. Check your tyres, squeeze each tyre, they should be hard. Worn tyres are dangerous. There must be a reasonable amount of tread, no bald patches. The side walls should not have bulges or splits.

4. Look at the chain and gears, have they been oiled?

5. Bikes should have a red rear reflector. If you have a white reflector at the front, amber reflectors on the pedals and wheels, make sure they are clean.

Your helmet should sit on top of your head comfortably, (not too tight or too loose).

1. Put the helmet level on your head, so that it does not tilt back or forwards.

2. The front should be just above your eyebrows so that you can still see.

3. The side straps come either side of your ears to keep the helmet in position.

4. The straps must not be slack and the front strap should be as vertical as possible.

5. Do the strap up under your chin, it should be quite tight.

6. The helmet should hardly move when you shake your head.

7. A badly fitted helmet will not protect your head if you fall.

8. Check to see if helmet is damaged or cracked.

You should wear whatever you would normally wear to school or work, but you must also be prepared for the weather. On cold or wet days, make sure that you have your coat and gloves, and an extra layer or two. With a change of clothes available, just in case. On warm sunny days make sure you have put on a good amount of sun cream at the start of the day and keep drinking water throughout the day. Carry a water bottle. Panniers are a great way of transporting all you need

If you have to be smart at work and you don't want to stuff your work clothes into a pannier, don't cycle every day. Leave a week's worth of clothes at work at the beginning of the week and take the dirty stuff home each night.