My guest blogger is keen to get more people on their bikes now that spring is here. I couldn’t agree more! She writes: The cold winter months have passed, the mornings and evenings are getting brighter and some spring sunshine is finally making an appearance. What better time to add something new to your exercise regime?

Cycling is a brilliant way to get fit, stay active and have fun. We have three very simple tips to help you dust off your old bicycle and hit the road, park or woodlands this spring season.

Dress for the occasion

Just because the sun is shining doesn’t mean the weather will be all that warm outside. Layering is still very important when you’re dressing for any kind of outdoors exercise in spring.

On colder days, start off with a tight-fitting base layer that is thermal and made of a wicking fabric – this will help keep you dry and cool when you start to break into a sweat. A common mistake is to wear cotton next to your skin; cotton holds on to moisture so when your sweat cools, you’ll only feel colder.

If you’re cycling for a long time, you’re bound to generate some heat to keep yourself warm, so experiment with fleece mid-layers and waterproof outer-layers for whatever works best for you.

If you cycle early in the morning or late in the evening, make sure you wear a high-visibility jacket so other cyclist and motorists can see you on the road.

Be ready for a tougher ride

Be prepared for some spring showers (and downpours!) when you head out for your ride. When it rains, your body has to work harder to keep you going forward, and your core will feel the pressure to keep you stabilised and balanced on the wet terrain.

Make sure you properly warm up and cool down after any ride to avoid injury. Alternatively, oxygen therapy has helped many athletes and sports enthusiast improve their fitness levels, stamina and recovery time. By breathing in oxygen-enriched air from a can before and after exercise, athletes felt their stamina and fitness improve – and that will make all the difference if you’re battling against muddy ground or water-logged roads!

Give your bike an MOT

Giving your bike a good health check will not only make sure you’re safe on the road, but will also make your ride easier.

Your tyres and brakes are the most important pieces of kit on your bike, so make sure they are in good condition before heading out for a ride. Repair any punctures and check for bald or threadbare spots. Investing in a good mudguard will also help keep you clean and dry if you cycle off-road regularly. Make sure brake cables and brake pads are in good working order.

Spring time can also throw up some frosty mornings so investing in a de-icer could come in handy if you like early morning rides. This will come in handy when your gears freeze up overnight if you store your bike outdoors. It’s also useful for opening unoiled locks.

Happy spring cycling!