Get on your bike: Cycling will keep you fit.

The biggest subject for discussion at the Pembrokeshire Velo awards night was the forthcoming Tour of Pembrokeshire Cyclosportive to be held in June, with a cycle ride taking in some of the most scenic spots in the county.

This is an exciting event for local cyclists and the organisers are hoping to get 1,000 cyclists from all overthe country to take part.

Hopefully there will be a significant proportion of Pembrokeshire people on the start line but, with distances of either 65 or 115 miles, this event should not be taken lightly.

That doesn't mean to say that non cyclists won't be able to do it but, like running a marathon, preparation and training are essential. So, if you are looking for a major sporting goal in 2008 and fancy a go at the Cyclosportive, here are a few tips to get you started.

Join a cycling club. Pembrokeshire Velo would make you very welcome. There are several other local cycling clubs and informal cycling groups. You will find people who will be taking part in the event, so training partners as well as organised training rides and tips on bike set-up, maintenance and nutrition will be freely available.

Get a decent bike with a good saddle and invest in a pair of quality cycle shorts. Even 65 miles is a long way on a mountain bike in rugby shorts.

The price of road (racing) bikes has come down a lot in the last few years and the lightweight, racing wheels and gearing make them much faster and more comfortable on the road. Hybrid bikes, which are road bike frames and wheels with a flat handlebar, are a good compromise.

Any of the local bike shops will give you good advice on what equipment you need and particularly fitting you for the correct size. If you are a member of a local cycling club you may even get a discount.

Start your training now. A weekly long, slow ride will form a good training foundation to build on when the weather starts to improve. Start well within your capabilities and build up slowly, increasing by no more than three to four miles or by 20 minutes per week. Indoor training such as organised spin sessions or turbo training at leisure centres or on a stationary trainer at home is good training when the weather is poor.

For further training information check out the training pages on the website www.pembs-velo.co.uk or contact Nick Brown on 01834 845166.

Pembrokeshire Velo has regular training rides, starting from different locations each week, details of which can be found on the website. Some of the future rides will be arranged to take in sections of the Tour of Pembrokeshire route.

The Tour of Pembrokeshire also has a website where you can get details of the rides and enter on line: www.tourofpembrokeshire.co.uk.

So, the message from Pembrokeshire Velo for couch potatoes is: Get a bike, get fit and raise money for charity in the process.

Prize winners.

Pembrokeshire Velo recently held its prize-giving event for last season at the Boar's Head Pub in Templeton. There was a good turnout of members and the following prizes were awarded for the fastest times over the club courses: Juvenile Male - Rory Walters.

Junior Man - Matthew Brown.

Senior Man - Patrick Martin. Veteran Man - Peter Lloyd.

Vet on Standard - Nick Brown.

Biggest improvement - Patrick Martin.

Hill climb trophy - Peter Lloyd.

Handicap competition (sponsored by Expo Tools).

1st Derek Pugh.

2nd Cliff Jackson.

3rd Peter Lloyd.

3:27pm Tuesday 8th April 2008

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