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So you've seen the Tour De France and your imagination has been captured. You are health conscious and you believe in fitness. You dust off your cycle and hit the streets. Great! Just before you head off, though, do take a moment to absorb this article and avoid the pitfalls of so many.

1. Don't be tempted to start too soon. When the sun is shining, the kids are toey, and we're all inspired to head off, it's easy to forget the most important factor in bike safety. Check your bikes! A once-over should be given to gear changes, seat heights, the bell, and of course, the brakes. If the bike is not comfortable, it will not be a happy day and you'll know about it for days after! Give particular attention to the chains, cogs and gears as they can sometimes breakdown, especially if in years past they've been sprayed with products which can cause sand and grit to stick to them. Do take a puncture kit and don't even think about leaving home without one.

2. Don't ride alone unless you absolutely have to, and if you have to, inform someone of your exact route. You will be kept accountable by riding with others and human nature is such that you'll be less inclined to opt out on days you just don't feel like it. A buddy will help push you to a higher standard of riding if you are riding competitively. Enjoyment of the scenery and the visits you make will be heightened if you share the day with others. It's also better for safety reasons, as a companion is an added safeguard; who knows, he/she may save your life one day!

3. Don't head off without a plan. Organisation is the key here. Is the route cyclist friendly and how long will it take? Unless you are experienced do not even think about embarking on treacherous stretches which are not cyclist-friendly. Stay calm, even if aggravated by motorists who don't see you or care if you're there. This is life, you can't change it by getting frustrated and angry during your ride. Next time you're out and about in the car, check out roads and routes which would be suitable for your next bike ride. Store them away in your memory, or keep a book with a record of where you've been and where you'd like to explore next.

4. Physical provisions for the ride need to be addressed before and whilst on the road. At minimum have the water bottle attached and use it regularly. Hydration needs to be a continual process in order to get the most out of your exercise. For serious riders I would strongly suggest an amino based drink. In my opinion one that delivers advanced energy and endurance formulation with carbs and replaces electrolytes will prevent dehydration and enhance performance. Bananas, other fruit and energy boosters will also result in aiding physical wellbeing.

5. Give some thought to your clothing so that you're both safe and comfortable. You need to stay cool in hot conditions and retain heat in cooler environments. Wear bright colours so you can be clearly seen. Don't forget that helmets save lives: this is a proven fact. Never ride without a suitable helmet and if you are outfitting kids, make sure the helmet fits correctly and that the chin strap is tight enough. (Kids can sometimes loosen these and do not benefit from the necessary cushioning effect if and when they fall off). I would also strongly recommend that your bike be fitted with a number of reflectors and a light.

6. Cycling is an absolutely fantastic activity to include all the family in. From the tiniest tot strapped in to a bike seat behing mum or dad, to all the kids as well as Grandad and Grandma! There are an ever increasing amount of cycle tracks exclusively created, far from the tooting traffic, for the two wheel enthusiasts. Cycling together is a wonderful family builder and fitness pursuit in an age where family breakdown is on the rise and childhood and adult obesity fills our media reports. What a outstanding opportunity to model to our children a healthy pursuit that can span a lifetime.

7. Don't be careless about how you finish. You'll be hot and sweaty and ready for a shower, but there's something more important to do first. Give your muscles a chance to recover and repair by cooling down gradually and then by having a protein supplement (usually in the convenient form of a shake or drink). Protein is the building block of cartilage, muscles, bone and blood and it is protein which is the crucial factor in prevention of injury and enhanced performance. It's no wonder that so many of our professional atheltes head straight for a whey protein drink after exercise. For muscle recovery, repair and growth, it's a priority.

Is fitness, fun and physical wellbeing on your life's priority list? Do you wish to model the same to your family? Then don the helmet and start pedalling. Peace of mind and the irreplacable feeling of the wind on your face will be your reward.