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Raise Your Game: How did you get into cycling?

John Paul: I was originally a 100m runner, but in 2004 I was watching the Athens Olympics and I saw Chris Hoy win gold in the kilometre and just thought that it was the coolest thing ever. I got my dad to find where the nearest velodrome to me was, which was in Reading, and I went there every Saturday morning.

RYG: Is preparation the key to success?

JP: Preparation is key to the whole package of being an athlete. It's not just about winning, it's making sure you are prepared to deal with losing as well.

I work closely with my coach in planning my training and I fill in a diary every week. Everyone gets those days where they don't feel like training, but the true champions are the ones that do.

RYG: How do you keep motivated?

JP: I just concentrate on my dream of becoming an Olympic champion. That's my main goal.

RYG: How do you deal with setbacks and injuries?

JP: Everyone has setbacks. The journey to the top is not just a straight easy ride. It's alright when you're winning, but when you're not and things are going wrong, how you deal with that makes a true champion.

RYG: How important is a healthy diet?

JP: Power to weight ratio is a key factor in sprint cycling. You need a healthy diet to fuel training sessions and to recover the energy after an event. I mainly eat carbohydrates, for the energy, about two hours before an event to give the food a chance to digest. Afterwards I will have a protein shake to help recover.

Recovery is crucial especially when you are competing at an event over a number of days.

RYG: How important is mental toughness in maintaining focus and confidence in the heat of a race?

JP: When you're racing against others, it's a very personal sort of event. Mental toughness comes into it a great deal. You've just got to be strong, focus on your event and think tactically.

I do get nervous before a race. The best way to deal with nerves is to be confident in yourself, and remind yourself that you've done it before. It really does help. I also listen to rock music to get me pumped up beforehand

RYG: What skills has cycling given you?

JP: It's the professionalism that you get from being an elite athlete. You also learn to structure your training. These are skills that you can carry over to your school work.

RYG: What would your advice be to young people looking to take up cycling?

JP: When I first started I was quite small. I found it quite intimidating and I didn't win anything. You've just got to stick at it and if you enjoy it, just keep going.