Q: I've recently started cycling every second day. At the moment I'm doing about five kilometres in 20 minutes. What is the best way for me to build up to 20kms? Also, I'd like to add yoga and/or Pilates (I hate weights). How do I best build up my cycling to be more effective for weightloss and toning, and incorporate the muscular benefits of yoga?

A: Cycling is a non-impact sport hence there is little chance of getting injured, so there is no need to be too conservative when it comes to increasing the load. If you add 5kms per week, you should be able to reach 20kms easily within a month. Your biggest worry here will be your bum getting sore from the bike, not your legs from the training.

Any form of resistance training will be beneficial and if you don’t like doing weights then yoga is a good alternative.