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Going solo
If you’ve been cycling the daily commute, you could think about upgrading to a light, speedy and more energy-efficient road bike to make you go faster. If you think you might get the urge to go off-road trail riding, then there’s nothing like the mountain bike, by far the most versatile of all designs; you can easily adapt it for commuting purposes by swapping its knobbly tyres (hopeless on tarmac) for slick road tyres. Cycle Surgery (0800 298 8898/www.cyclesurgery.com) is unbeatable for bikes and accessories. The best places to go trail biking around London are Leith Hill and Box Hill. London Cycle Sport (www.londoncyclesport.com) has details of events. Feature continues

Runners and swimmers may want to join a club that offers regular training nights, high-quality coaching and the chance to compete in a wide range of events and championships. If you’re older, both sports offer age-graded ‘masters’ competitions so you’re not up against twentysomethings with far greater aerobic capacity than you.

In the gym, if you’re a regular on the rowing machine, why not see how you measure up against the rest of UK? Time yourself over 2,000 metres then visit www.concept2.co.uk. You could even enter the British Indoor Rowing Championships or set off down the Thames. The Thames Rowing Club (020 8788 0798/www.thamesrc.co.uk) offers racing opportunities for the experienced.

Join a class

Fight club:Why not join a martial arts class?

If you’re enjoying Pilates matwork sessions, expand your skills by tackling a class that uses the specialist equipment invented by Joseph Pilates, such as the reformer, a bed with springs and pulleys attached to challenge your core stability. Visit www.pilatesfoundation.com for details of teachers and venues.

Jazz is a cool dance style that references The Kids From Fame and Michael Jackson’s ‘Thriller’ – check out the drop-in class at Dance Attic (www.danceattic.com/ 020 7610 2055). White gloves optional.

Alternatively, pack up your yoga mat and head for warmer climes. Many yoga schools organise a retreat or holiday and it’s a great opportunity to deepen your knowledge and appreciation. Simon Low (www.simonlow.com) is one of London’s best-known teachers and destinations include Thailand, Spain, and Morocco.

Get sporty
If you’ve been practising a sport, the best way to take it further is to compete. To be successful, build a decent training regime – not too much too soon and remember to include switch-off time. London has the facilities – from big parks to top-notch running tracks – for you to excel in any sport, particularly in those putting together development programmes for 2012. A great resource for hoops lovers is Basketball in London (www.basketballinlondon.co.uk), while London Volleyball (www.londonvolleyball.org) can help you progress from social to national standard through its network of clubs. If you’ve joined a football team, why not join one of the regular leagues organised at centres around the capital by The Elms (www.theelms.co.uk), Goals (www.goalsfootball.co.uk) or Powerleague (www.powerleague.co.uk)?

If you like football and are also an intermediate inline skater, why not combine the two? Unique rollersoccer sessions run every Sunday at the Queen Mother Sports Centre (www.rollersoccer.co.uk).

This week’s challenge
1 Join your local running/swimming/ triathlon/martial arts group – it’s the best way to stay motivated.

2 Give up cars, scooters and public transport for a week.

3 Do three to five sets of vigorous cardiovascular exercises lasting 40 minutes. Two hours of easy cycling; a 40-minute run at 14kph or 90 minutes of brisk hill walking will each burn 680 calories.

Helpful hints
Food Eat more fresh fruit and veg and protein; it will give you energy when exercising. See www.nutrition.org.uk

Exercise It’s not how hard you exercise but the amount you do that matters. That means 5km of walking has the same potential benefits as 5km of running.

Intensity An 11-stone man walking a dog for an hour at a moderate 5kph will burn 250 calories. Step up the pace and that can increase to 500 calories an hour.