 My advice for anybody who wants to start cycling is first and foremost go on the British Cycling website find your local club get in touch with somebody there and find out when they meet when there's training and get on your bike and start riding. The equipment required for cycling obviously you need a bike helmet cycling shoes after that everything's kind of additional things to make you go faster. Padding shorts always useful especially the amount of time you spend on the bike but yeah pretty simple to start with. So if you're trying to set goals the best way to set goals is to give yourself an out and out target and then try and get yourself some small targets that you can tick off along the way. A small little win might be literally I did the first pedal rev out of the start a little bit better than the time I did it before. That's it that's a win.