Depends how much you want to spend. I've got one of these and it's great: http://www.wiggle.co.uk/hope-vision-1-led-front-light/. Takes 4 x AA batteries, so you can use normal disposables, but would recommend getting hold of some decent rechargable AAs. Having the clamp as part of the light rather than a bracket you mount on the bike makes it very easy to swap between bikes if you ride more than one.
You could do worse than incorporating some training on the rowing machines at the gym. Gives a good body workout, and is very good for CV and core strength.
I'm in (the ballot at least!) Wasn't up when I checked before I went to bed at about 12:30 last night, but was taking entries when I was up changing a nappy at 3 this morning
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kamoshika
