Cycling is one of the best forms of cardiovascular exercise – but getting back in the saddle when you haven’t ridden for a while can be daunting, especially when your training partner is one of the most successful Olympic athletes in history. Lady Sarra Hoy, wife of six-time gold medal winner Sir Chris, posted on Instagram that she has started training for her husband’s charity fundraising Tour de 4 cycling event – and she feels like a ‘total amateur’.
‘Let the training for @tour_de4 commence!’ she posted. ‘I’m still learning my way through this bike-riding stuff – not sure how to change a puncture yet. I am so lucky to be able to go out with friends and @chrishoy1 – it’s my thrill to be able to demonstrate to him the workings of the mind of a total amateur and remind him what it is like to be a total novice on a bike. He’s very patient! If you are thinking about the Tour de 4, and haven’t taken the plunge yet – if I can do it, you can, too! Some places are still available to join us at @tour_de4.’
The Tour de 4, which raised more than £3 million in 2025, is taking place on Sunday, 6 September this year. It was launched by Sir Chris following his own stage 4 cancer diagnosis and aims to raise funds for cancer charities and change perceptions of living with stage 4 cancer, featuring multiple, inclusive cycling routes.
Cycling is an ideal exercise for anyone starting out – it builds muscles and is great for your joints, increasing flexibility and strengthening your bones. Research shows it’s also a great way to destress and can even aid sleep.
‘Cycling offers excellent cardiovascular training, even at its most gentle pace,’ says GH fitness expert Kim Hawley. ‘You’re engaging your leg muscles, and because they’re among the largest in the body, your heart has to work harder; add a few hills or a touch of speed, and suddenly you’ve unlocked a low-impact fitness gem that’s as effective as it is fun.
‘If you haven’t ridden in a while, start with your local large park. Many offer cycle hire, so you can try before you buy plus you have the added benefit of being in relatively safe car free surroundings so, all you have to worry about is potential saddle sore issues and the unmistakable rush of child like joy as you glide along, rediscovering something your body never really forgot.’
But there are also some hidden challenges, as Lady Sarra found out during her training session.
‘A lesson that I’ve taken so none of you have to do it,’ she shared. ‘Ride as close as you can to my wheel,’ [said Chris]. ‘Okay,’ I said, being brave. Literally one minute later – totally dry roads, not rainy at all – [we went] through a massive pile of cow shit behind his bike. Apparently, don’t ride close to the person in front when it’s very muddy. Lesson learned.’
And she even jokingly offered her unique ‘amateur’ insights to elite athletes. ‘If any other elite athletes out there would like this one-to-one mindset coaching from me, just shout. I can show you insights from the mind of an amateur who has never won a medal (apart from one for Burns Poetry reading in 1992 but it probably doesn’t count in this scenario…).’ We’re excited to follow your journey @sarra.hoy !
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