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.