Top tips for running in the summer: Longer days, take advantage of the early sun rise and late sun set. Freeze your water, try to cool the core down before you start running. Flexibility is key, remember to properly stretch before and after your run. Wear the right kit, important to have the right gear with you. Make sure you have your sunscreen on. Know your limits, pace yourself throughout your run. Limit your alcohol intakes through the days leading up to your runs. Check the weather before you leave have the right equipment if the weather is set to change. Look for cool and fun running tracks and routes around your area. Enjoy yourself, you’ll go further if you enjoy what you’re doing. Top tips for cycling in the summer: Pick the right jersey, British summers are very unpredictable. Look after your skin, remember to apply sunscreen before you head off. Protect your eyes, cycling sunglasses are a must when it's sunny outside. Don't forget your gloves they'll prevent your grip slipping through sweat. If you don’t own a pair of bib shorts now is the time to invest. Recover right, leave your recovery drink in the fridge upon your arrival. Keep a cool head. If it gets two hot the tarmac can begin to melt and become slippery. Prepare for rain, British weather is not always great, even in the middle of August! A lightweight breathable base layer will do wonders for you. Ride when its coolest, wake up that extra hour early and get it done.