16.         Body strength and endurance

It is not just the legs you have to work on to cycle well and avoid injuries.  A strong upper body will reduce the likelihood of neck and shoulder problems.

Build-up through

(a)             actual regular cycling which is easier and more enjoyable when in an organised ride amidst a bunch of like-minded, positive cyclists, than stuck out in the boondocks pedalling on your Pat Malone or pedalling the same boring route week after week after week; and

(b)             cross-training:  walking, spin classes, hiking, jogging, swimming, kayaking, lifting light dumbbell weights, dips, curls, press-ups etc.