AS momentum builds for a 69-mile sportive through Cheshire this summer, our latest Pedal Power Ambassador had chance to ask a cycling legend for advice.

Shelagh Stelfox entered a Guardian competition and won an exclusive preview of the Marie Curie Cancer Care Etape Mercia route with event ambassador Dame Sarah Storey.

The Guardian’s Pedal Power campaign is all about encouraging readers to cycle, with top tips, articles about events and individuals, called Pedal Power Ambassadors, who share their stories and encourage others to give cycling a try.

This week’s Pedal Power ticks a good number of those boxes as we introduce Shelagh, present advice from a Paralympic gold medallist and tell you how you can get involved in Etape Mercia.

A NORTHWICH woman's determination to prove that cycling is for everyone brought her face to face with a cycling champion.

Shelagh Stelfox bought her first road bike two years ago, at the age of 46, and has never looked back.

“I had a mountain bike I used to pootle around on, up and down the riverbank with my dog,” she said.

“I would do two miles up to my mum’s house then two miles back.

“My other half Chris Craggs said ‘I’m going to get you a road bike’, I said ‘I don’t think so’.

“He left it a few months then in the end I said ‘we’ll have a look for one’.

“When I got my road bike it was in January and I went out and did about eight miles - I was freezing!

“I was down a little country lane and a dog ran out yapping at me and I nearly fell off, I encountered tractors, everything.

“But I was just determined - I thought ‘I’m not going to be beaten by this’ so I kept at it and before you know it you’re going much further.”

Shelagh, of Alvingham Close, is now a member of Weaver Valley Cycling Club and said the furthest distance she has ridden is 75 miles.

“I would say to anyone that they should give it a go,” she said.

“My advice is not to measure yourself against other people but on what you’ve done now compared to what you could do last week.

“Remember that not everyone’s riding the same bike, you’re not comparing apples with apples.”

When Shelagh met Paralympic gold medallist Dame Sarah Storey, after winning a Guardian Pedal Power competition, she was keen to ask advice on nutrition and hill climbing.

She explained that she can run out of energy, leaving her struggling to maintain pace, and hills can see her left behind.

Mum-to-be Sarah said: “Energy in cycling is a long debated subject but there are some golden rules.

“Have a good slow release carbohydrate breakfast or lunch - porridge is good because it releases energy slowly and you can add a little bit of honey and dried fruit for instant energy.

“That should help you for the first hour but you can never eat too early on a ride as any energy gets used up quickly.

“If you’re going out for anything over two hours you need to start eating within the first hour - a little bit and often.

“This could be a cereal bar, energy bar or maybe a jam butty, keep eating every half hour so you’re constantly topping yourself up.

“As soon as you hit the wall the only way to refuel is to stop, eat properly and rest so it’s about prevention.”

She also emphasised the importance of keeping fluid levels high and suggested a pinch of salt added to diluted fresh orange juice to replace salt lost in sweat.

“When it comes to hills, if you’re fuelled well it should help you with the cadence [pedalling speed] aspect,” Sarah said.

“Maintain the best cadence you can up a climb.

“If you start to slow down while grinding a bigger gear you cause your legs a lot of pain.

“Gradually click up your block and if you get to a steep section have a quick burst out of the saddle.

“You want a nice still upper body with your legs working from your hips - anything not going through your legs is wasted energy.”

  • THE Marie Curie Cancer Care Etape Mercia will give cyclists chance to ride through 69 miles of stunning west Cheshire countryside this August.

The route takes place on closed roads, starting and finishing at Oulton Park racing circuit, winding through the rolling countryside, taking in picturesque villages, Delamere Forest and the landmark Beeston Castle.

Event ambassador Dame Sarah Storey said: “This is perfect for beginners who haven’t been riding for very long because there’s not too many steep hills.

“The rolling nature of the countryside makes it ideal.

“The best advice anyone can give is to enjoy it.

“Etape Mercia is closed roads so that’s one less thing to think about, it’ll give you an experience close to when you’re racing and is going to be fantastic.”

A limited number of free places are available if riders pledge to raise £250 for Marie Curie Cancer Care, which Sarah explained can help riders achieve the distance.

“Focusing on your goals for the event is really important and if you’re raising funds for Marie Curie Cancer Care you might think of the people you’re supporting - the terminally ill people looked after by fantastic nurses,” she said.

“I visited a hospice in Liverpool and the people there were so upbeat, it was heartbreaking because they didn’t know if they would be here next week and that gives you the motivation to keep pushing.”

The event, organised by IMG Challenger World, takes place on August 18.

For information visit etapemercia.co.uk.