I worked closely with Steve Peters, the British Cycling team's psychologist, and we came up with a strategy of dealing with the pressure. It basically involved displacing the negative thoughts with visualisation. Not a complicated technique, but very effective if done properly. I just kept running through the race in my head over and over so that I wouldn't let the distractions around me put me off.

The support is absolutely crucial. If you have the right people helping you in the lead up to a major event, then you know when you're lining up to start the race you have them there with you, willing you on. And I'm not only referring to the coaches, mechanics, physios, administrators, but also family and friends.

If you go to the line knowing you have given it absolutely 100% in every training session you have done, you know that there's nothing else you could have done and that helps you to deal with the pressure.

I listen to a variety of stuff on my iPod: Chemical Brothers, Prodigy, Public Enemy, Foo Fighters, anything that gets my adrenalin flowing.

When you're on your own you have control over most of the variables involved in the preparation and the race itself, whilst in a team event you are only a part of the overall picture. The real upside of being part of a team is the fact that when you're successful in a race you can share the celebrations together.

I don't tend to listen to music in training, except maybe the radio in the gym. I do use music prior to racing though; it helps to fire me up plus it's good for blocking out the distractions around me.

Training can be monotonous, and it is hard work, but you never lose sight of why you are doing it. Every single effort of every single session counts in the months and years leading up to a big event.