Being able to change an inner tube and fix a puncture is essential to every cyclist whatever your age, Check out our guide here and use the coming weeks to practise to see if you can improve how quickly you can change a tube.

When you’re ready why not take on our #TyreChangeChallenge that’s running this month by filming yourself taking the challenge and upload to social media. Do not forget to tag WelshCycling in the post and to nominate 3 others to take on the challenge to try and beat your time.