When it comes to dogged tenacity and determination, cyclist Charline Joiner has it in spades.
The 26-year-old from Dunfermline broke her back in a dramatic crash while training in Spain at the start of this year as she prepared for the 2014 Commonwealth Games. Not only did she battle back to return to cycling within a few short weeks, but she also successfully competed for Team Scotland in Glasgow.
Joiner has now set her sights on a fresh challenge: encouraging Scottish women to get on their bikes. She will lead the peloton when Macmillan Cycletta, the UK's leading women-only cycle series, returns to Scotland on October 5.
The event, held in the grounds of Scone Palace, Perthshire, offers a choice of four distances: 20km (12 miles), 40km (25 miles), 70km (43 miles) and 100km (62 miles). Here Joiner shares her top tips to get the most from your cycling experience:
* Build your confidence. There are lots of Saturday-morning cafe rides around Scotland which are great for picking up tips from more experienced riders. You can go out for an hour, then stop for coffee, cake or a bacon butty. It's a good way to get to know other cyclists in your area.
* Find a saddle that works for you. Pop along to your local bike shop and find out if they offer the chance to try before you buy. Some even have moulds you can sit on which measure the width of your seat bones and help you choose the right one.
* Invest in padded cycling shorts. Your bottom will thank you.
* Practise before the event, whether it's getting food out of your pockets or being able to drink from your water bottle while the bike is moving. Open the corner of any packaging before you set off, so it's easier to access. Aim to eat at least every 45 minutes to keep energy levels up.
* If reaching for your water bottle while moving, try to do so while still looking ahead. As soon as you put your head down, your bike doesn't know where it is going. Steer with one hand and feel for the bottle with the other. With practice you will get it.
* I always put a dash of honey in my water bottles. It helps avoid that crash in energy which cyclists call the "bonk". The honey helps to steadily replenish the glycogen levels in your system and keep you going on the bike for longer.
* Be prepared. Key essentials to take on any ride include tyre levers and a spare inner tube. A waterproof is always a good idea too.
* Learn how to change a tyre. There are some great videos on YouTube that can show you how.
Macmillan Cycletta Scotland takes place on October 5. Visit humanrace.co.uk.
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